I Power Walk

Mastermind Weekend 1/16

Hey there!

I'm Tina

Iโ€™m the owner of Carrots โ€˜Nโ€™ 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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It’s a scorcher out there today!! It’s not even 9:00 AM and it’s already 90 degrees! ๐Ÿ˜ฏ

To avoid the heat, I got my workout in first thing this morning. My hip is a bit sore after two 5-mile runs last week, so I gave it a break by power walking instead.ย I used to power walk all of the time, but somehow, I got out of the habit. It’s actually a really great workout if you push yourself a little bit.

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This morning, I used my Garmin to track my speed and motivate myself to really push it. I walked my first mile in just over 14 minutes, so I tried to pick up the pace for each mile after:

  • Mile 1: 14:13
  • Mile 2: 13:56
  • Mile 3: 13:48
  • Mile 4: 14:07

As you can see, I increased my speed on each mile, except for the final one. I think a combination of hills and heat slowed me down. Even still, I got my heart pumping for a solid 52 minutes. And, according to the Power Walkers World online calculator, I burned 364 calories. Not too bad, right? I think power walking might be my new thing! ๐Ÿ˜€

Breakfast

Today’s breakfast was perfect for a hot summer morning– cool, creamy, slightly sweet, lots of flavors and textures. It definitely hit the spot after a long power walk! ๐Ÿ˜€

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Breakfast Rice Pudding

Makes 4 servings

Ingredients:

  • 1 cup uncooked arborio rice
  • 1 cup vanilla soy milk
  • 1/2 cup dried cranberries
  • 1/2 cup almond granola
  • 1 tbsp brown sugar
  • 1 tsp vanilla extract

Directions:

  • Cook arborio rice as directed and allow to cool for 15-20 minutes.
  • In the same pan as you cooked the rice, add the soy milk, cranberries, granola, brown sugar, vanilla extract, and any other goodies that you would like. Stir everything together.
  • Pour rice mixture into a large Tupperware container and store in the refrigerator overnight.
  • In the morning, scoop a serving into a bowl and grab a spoon.
  • Eat and enjoy!

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Mmm! Great breakfast! ๐Ÿ˜€

Arborio rice has a creamy consistency, so this cold version sort of reminds me of overnight oats, especially with all of the fun ingredients thrown into the mix. The recipe is easily customizable, so you can add your favorite ingredients just like you would with overnight oats. You’ll definitely see this recipe on CNC again!

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Question of the Day

What do you think of power walking? Is it a good workout? Do you ever do it?

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104 Comments

  1. I had to take a break from my slow jogging this past winter cause I got stress fractures! I ended up powerwalking a ton to get my heart rate up…I dunno if I should have done that to my legs but I felt great afterwards! anything to get the body moving is good in my book!

  2. It is a great way to get your heart rate up for sure. My mum often goes power walking and when i go with her I’m always out of breathe really quickly!!

  3. I try to turn my walks with my dog into power walks but we never fully get into a groove, especially with the heat since she likes to pull over onto the grass and take a break every 5 minutes of the walk!

  4. I power walk all the time! I’m not a great runner (asthma woohoo), so I power walk most of the times, even at the gym. It’s totally underrated!

  5. I love this idea, its like a breakfast risotto! I wonder if i can use barley/brown rice to pump up fiber. I will definitely try it!

  6. That breakfast recipe looks great! How fun….I have some arborio rice on-hand, so I can’t wait to try this out. I’m curious to see if it’ll have the same staying power as overnight oats. The Greek yogurt’s protein in my overnight oats can keep me full for HOURS…..

  7. I started power walking in lieu of running once I got pregnant (I am sure I could have kept running while pregnant, this was my own decision). I walk 4.5 miles in 60 minutes daily on the treadmill at a 6.5 incline and I burn almost 600 calories! I feel like I am getting as much cardio in as I would with a long 6 miler! I don’t miss running nearly as much as I thought I would and think the lower impact workout may be something I continue after the baby arrives! ๐Ÿ™‚

  8. Love the idea of the arborio rice breakfast – I have some sitting in my cupboard right now!
    I think power walking is GREAT – I do it quite often, just to switch up routine. I also experience frequent hip pain, so incorporating a power walk every now and then is a great idea. Plus, I feel like it works different muscles too, which is always a good thing!

  9. I powerwalk whenever I can’t make it to the gym. I have a hard time regulating my breathing and I’ve had several knee injuries (coupled with weak knee genetics), so I will never be a runner. I do love a good elliptical though!

  10. I am definately a power walker and sometimes jogger type person! I heard a “pro” speed walker say that you should keep your arms bent at a 90 degree angle and drive your elbows back as you walk (vs. a looser elbow with arms driving forward when you run). Not only does it help make it a more effective workout, but it also feels like it propels you forward in a way.

  11. Hooray, I’m so glad you posted this recipe like you said you would! I’m going to stir in some peanut butter when it’s warm then let it set overnight… can’t wait!

  12. I tend to combo power walk and jog whenever I go for a “run.”

    The other day I squeezed in a short morning walk/jog since I knew that it was going to be hot and humid all day. Glad I did! It’s been raining off and on for the past 4 days!

  13. I was happy you advocated for power walking today. I used to think I had to run hard to get a good workout, now I have a nerve disorder and can’t even walk very far. I wish I would have appreciated how you can get in a good workout in so many ways! I defnitely miss my long walks. It’s so important for us to appreciate how our bodies can move in so many ways and it is still so good for us!

  14. I think power walking is a great workout! Heck, I think walking is a great workout. My husband and I got ours in this morning too before the blazing heat! We love rice pudding here too! I make mine with almond milk and surprisingly, my husband prefers it to regular milk now. Yours looks delicious!

  15. I think powerwalking is a great workout for those who can’t run due to injury or nonrunners. I can still run, so I’m going to opt for that! I hope your hip feels better! I would not be a happy camper if I couldn’t get my runs in!

  16. Yuuuuuuummy! I’m always looking for a good, cold breakfast, since cereal is…eh…you know.

    Have you every tried pool-running (as in, with an aqua-jogger belt)? I just got into it last week (not necessarily due to injury, but more for curiosity), and it was a fun way to do drills and work on aerobic capacity while staying cool(er; yes, even though it is 95 degrees out, it will be just a tad warm in the pool, psh).

    Smile!

  17. I definitely agree with Katie that you don’t have to run to get a great workout. I haven’t run in almost 10 months due to injury and now that I’m a walker, I don’t even have the desire to. One of the reasons I used to love running (aside from using it in my sport) was because I loved training on the trails, but it’s even better when you walk because you can actually take in your surroundings. My partner and I go for a 1-2hr walk most nights and hike in the mountains 2x per week and that seems to keep our RHR’s lower than when we were both racing!

  18. YAY for power walking! I used to just walk for exercise, so I’m quite partial to it. I’ve never ran purely for exercise (just for mile run at school ;)) so walking is just one of the ways I get my cardio in. I haven’t been doing it as much recently though ๐Ÿ˜›

    Wei-Wei

  19. Walking is actually my primary form of exercise; running is fun, but it leaves my muscles depleted and sore. I prefer to be able to walk whenever I feel like it than have to make myself rest and let my legs heal every other day.

  20. I have grown very fond of power walking since I have a bad knee and running is often off limits. I was reluctant at first because honestly it seems like something the old ladies around my neighborhood growing up used to do, but after trying it out it can be a pretty intense workout! Now I am hooked and it is in my weekly routine!

  21. Thank you for the recipe, Tina ๐Ÿ˜€ I was totally eyeing that stuff lastnight!!

    I love powerwalking, especially when I shop ๐Ÿ˜‰ I don’t care how ridiculous I look – I like to get my stuff done! ๐Ÿ˜›

  22. Power walking is a great workout! I believe that distance is as important as pace, so it may take you longer, but as long as you are covering a good distance (which you clearly did), you get in a good workout. Plus the heat does impact the workout. I find that my body works much harder in heat. Love your breakfast! Rice pudding is delicious.

  23. It is a great workout, I actually think it is better for weight loss than running because it doesn’t make me ravenous the running does.

  24. Tina, would it be any good with brown rice do you think? And I was surprised no cinnamon?
    I have a huge stockpile of Lundberg brown shortgrain….

    I LOVE rice pudding!

  25. I think power walking is a great workout! While I love a good run, there’s definitely something to be said for a super fast walk. And it’s much easier on your joints so it gives your ankles and knees and break while still burning the cals. ๐Ÿ™‚

  26. I fell in love with power walking after my doctor ordered me to back off running. At first I thought I wouldn’t get a good workout, but after researching race walking, I learned how to get an amazing workout out of it. I like listening to books on tape or podcasts during my walks. Your lucky that you can bring Murphy along too!

  27. I always thought that powerwalking was not a work out. I ran track in college but I still HAD to get a PE credit so I opted for powerwalking because I thought it would be easy and not make me tired for my “real” track workouts. HAHA…whatever! Powerwalking is HARD and nothing has ever made my butt hurt so bad! I definitely was put in my powerwalking place! haha!

  28. I don’t really power walk, but I do love walking for exercise. It’s nice once in a while to do a work-out that I don’t have to think about too much. Just strap on my shoes and head outside! Walking for an hour or so is a great way to clear my head and a nice gentle work out :).

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