I Power Walk

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots β€˜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.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

It’s a scorcher out there today!! It’s not even 9:00 AM and it’s already 90 degrees! 😯

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.Β 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.


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! πŸ˜€


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! πŸ˜€


Breakfast Rice Pudding

Makes 4 servings


  • 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


  • 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!


Mmm! Great breakfast! πŸ˜€

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!


Question of the Day

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



  1. I have been doing a lot more power walking since being pregnant again. It really is a great workout. Even when not pregnant and doing intense workouts I will throw some power walks into the mix to help give me variety and ease the stress on my body sometimes. It’s great!

  2. power walking is great!!! i walk a bit more than 6 miles a day (to and from work, twice) and right now it is winter (in Africa) so it is pleasant to walk, so I make it a workout! Its about 100 minutes of pretty fast walking every day I do it which is a great addition to my daily life without feeling like a workout. But once it starts warming up again then I wonΒ΄t even be able to be outside at the lunch hour, much less power walking… gotta get it in while I can!

  3. I think power walking is a great workout! I do it when I’m late for classes though πŸ˜€ It really can get your heart rate up and going

  4. My mom and I powerwalk all the time. I think it is a great workout and my mom agrees. I try to powerwalk on the days I am not jogging.

  5. Power walking is great! I have a friend who does ultramarathons and she includes power walking on certain days as part of her training. Plus many ultramarathoners power walk the hills in their races, it makes covering 50 and 100 miles more manageable!

  6. I typically run 30-40 minutes 4-5 times a week, but I also love to power walk sometimes. To kick it up a notch with my walks, I’ll often carry 2 lb handweights – it definitely brings the heart rate up fast and makes for an excellent workout. At some point, I might even get a 10lb weighted vest to really increase the intensity!

  7. I cheated today for my blog… instead of blogging I directed them to this page to share your wonderful recipe for Breakfast Rice Pudding. Looks soooooo delish! Hope you don’t mind me re-directing some readers over here!

  8. I don’t necessarily power walk, but after living in NYC for a bit, I do walk faster than normal. Walking is a great workout and I actually do it a lot since my knees won’t scream (as they do running) and since I live in DC without a car, it’s a necessity πŸ™‚

  9. Breakfast rice pudding…thank you! πŸ™‚ I’m dying to try this.

    I’m a power walker for sure. While I was training for my 2-day Avon Walk I pushed myself to constantly have faster mileage and do harder hills. Great workout for people who have knee issues!

  10. My mom started power walking a few years ago and got me into it. It’s how I lost the majority of my weight before my wedding. I run more often, but I don’t feel bad slipping a power walking workout into the mix – it still gets you moving and keeps your heart rate up!

  11. Hmm sometimes I powerwalk my way to work if I’m a little late? πŸ˜‰

    I actually think power walking can be a great workout, like you said, if you push yourself. I like more leisurely walking though and enjoying the scenery around me.

    The rice pudding looks great! Never had rice for breakfast before but it might be fun try. I’ll give it a whirl sometime. πŸ™‚

  12. I’ve only walked when injured, and it’s not usually a “power walk” – just a way to get back in the habit of putting one foot in front of the other, without being on a machine, for longer than it takes to walk from my office to the bathroom.

    BTW, thanks so much for sharing the breakfast rice pudding recipe! I once did something similar with coconut milk, raisins and cloves that was all right, but I’m definitely going to try this because I have tons of rice on hand at all times!

  13. I lost 50 lbs power walking alone my senior year of high school. I think it’s a great workout, you just have to really be aware and push yourself when you’re outdoors. It’s easy to get distracted, start day dreaming and slow down.

  14. Question about recipes – would you consider including the nutritional information about the recipes (i.e. calories per serving, fat/protein/fiber content)?

  15. I agree that power-walking is awesome- I do it as well as an alternative to running and as some other poster said, it’s MUCH better for you joints and bones than running!

  16. I don’t know if I have actually ever power walked before! Unless it was in the mall and I wanted the heck out! BUt it sounds like a great workout!

  17. Even though I do think power walking is a great workout that can provide positive results like you had today, I couldn’t give up running for it.

    Your breakfast rice sounds delish, I just made a sweet brown rice snack on Saturday as a carb load snack for a training run but I guess I could it for breakfast too….so many choices. πŸ˜‰

    Hope the hip is feeling better!

  18. Power walking is definitely a great workout. My friend and I do it a lot and when you are going fast and at an incline it definitely gets your heart going!

  19. I think power walking is great! It’s a good way to get your heart pumping if you are short on time or not feeling up for a full run. I love walking with my girl-friends too-it is a great way to catch up with someone and get some exercise!

  20. I love power walking! I think it’s a great workout to give your body a break and catch up with the friend or just for something different!
    When I was pregnant I did it all of the time in the 2nd and 3rd trimesters! Then again for the first 6 weeks the baby was born!

  21. Power walking is *such* a great workout. I find that when I push myself a little, I almost reach a point where it would be easier to break into a jog. But holding that power walk is easy on the joints and makes for a great, heart-pumping workout. Love it. πŸ˜€

    Your breakfast looks great! πŸ˜€

  22. I had a very bad hip injury as a kid, which resulted in me having arthritis and severe pain starting in college. Since then I have had to stop running all together and walking is one of main forms of exercise. It was a really hard transition to go from running to walking and I still have major jealousy for those that can run injury free. I always have to keep myself from feeling bad during races and such when people think I am struggling or slacking just because I am walking…its been hard on me as an athlete, but I can honestly say that I enjoy walking SO much more than I ever enjoyed running. Running just “seemed” like a better workout…even though I haven’t gained weight or lost my level of fitness since I stopped running.

  23. I do power walking most of the time. I have knee problems so I prefer to go on 5 mile power walks than go out on a run

  24. I love power walking! Sometimes I’m just not in the mood for a run, but I feel like power walking is a great alternative for a good workout.

  25. I power walk at least 2 times a week! I’m not a really fast runner (getting better) so power walking is a great exercise in place of running…sometimes I need a break from the pounding running can cause.

  26. When I first started working out regularly 2 years ago I was really out of shape so I started with walking, then intense power walking, until I worked myself up to jogging and full on running. Now I save power walking for the days my body just can’t take another run and I still love it. I agree with you, it can be a great workout if you push yourself!

  27. I think power walking is a great workout and it uses different muscles than running so it’s good to mix it up a little.

  28. Since it’s been so hot outside, I’ve actually been walking more than running these days. It’s been a nice change πŸ˜‰ I was a big time walker before I became a runner and I had missed it.

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