45-Minute Power Walking Workout

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Before dinner last night, I headed out for a walk. I grabbed my iPhone, headphones, my new sneakers, and got my booty moving!

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Reebok recently sent me a pair of their SmoothFlex Run as part of a new campaign they are doing with Fitfluential. They’re intended for running (I can’t wait to try them out!), but I took them for a power walk instead.

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How cool are these babies? I absolutely love the colors! Neon, gray, and purple? LOVE!

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Right away, I liked walking in these sneakers. Usually, it takes me a few times to break in a new pair, but these immediately felt comfortable on my feet. As I walked along, I actually kept thinking how great they felt””really cushy and comfy. They also had a nice balance of support and flexibility.

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I like these sneakers a lot, and I can’t wait to try them out on a run next. I’ll let ya know how it goes””walking is one thing, running is another!

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Before I left the house, I created a 45-minute walking workout, which incorporates four different speeds (easy, moderate, power walk, and fast) as well as walking lunges.

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I was surprised how much I sweat during this workout. I forgot how tough power walking can be! If you really push yourself on the power walk intervals and don’t rest during the walking lunges, it’s a serious workout!


Last night, I roasted a chicken for dinner. A few of you said cooking a whole chicken is kind of intimidating, and I assure you it’s actually pretty simple. If I can do it, anyone can! Even though this is a CrossFit iced coffee pug food blog, I’m not much of a cook and everything you see on CNC is easy to make. I swear!

Here’s a quick how-to for basic roast chicken (3.5 – 4 pounds):

  • Heat oven to 450° F and then remove the bag of giblet thingys from inside the bird.
  • Pat the chicken dry with paper towels.
  • Tuck the wings under the chicken and place it a large roasting pan.
  • Rub the chicken with olive oil and sprinkle with salt and pepper.
  • Cook for 50-60 minutes, until a thermometer inserted into one of the thighs registers at 170°F.
  • Allow to cool for 10-15 minutes before carving.


This is a very basic recipe, and you can get all crazy and add veggies (potatoes, onions, peppers) and all sorts of flavors (garlic, lemon, fresh herbs) to your bird. I just chop up and season the veggies and place the chicken on top of them before I put it in the oven. There are a ton of different ways to give the chicken flavor, but I usually keep it simple by either seasoning the veggies before I add them to the roasting dish or rubbing garlic, lemon, herbs, etc. all over the chicken before cooking it. I promise, it’s easy!

For my dinner, I paired the chicken with sautéed spinach and mushrooms.

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I guess I should have eaten more dinner because I was hungry just a little while later, so I snacked on an orange.

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And then some dates along with a spoonful of almond butter straight from the jar.

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Health News & Views

You might think healthy eating is boring, and it can be if you stick to raw veggies and plain chicken breast. But if you’re willing to think outside the box and experiment with different flavors””I’m talking various spices, condiments, and fresh herbs””you can really boost the flavor of your favorite healthy dishes. Here are eight flavors I’m loving right now. They’re guaranteed to add some excitement to your next meal without adding a lot of calories or fat: 8 Ways to Boost Flavor, Not Calories.

Questions of the Day

What colors are you loving for athletic gear right now?

How often do you incorporate power walking into your workouts?

P.S. A few of you asked what my grocery shopping list looks like now that I’m eating a SCD/Paleo diet, and I blogged about it over on Trading Up Downtown (minus the cottage cheese, which Mal will eat).

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