Pumps & Iron

Bodyweight Circuit + Tabata Workout: Lower Body

September 4, 2019 by Nicole 1 Comment

Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Today’s bodyweight circuit + tabata workout uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

Today and next week, I’m sharing a bodyweight version of the Circuit + Tabata classes. Lower body focus to start, and the next week will be upper body and core. Each will take you about 22 minutes to complete.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Lower Body

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 2:32 in above video.

Sumo Squat with Heel Raise
Alternating Surrender Knee Drives
Bear Plank Donkey-Hydrant Kicks (alternate right / left each set)
Sprinter Hop to Front Kick (alternate right / left each set)
Low Squat Side Steps

TABATA

For a demonstration of the exercises and how to modify, see 21:51 in above video.

Curtsy Hop Knee Drive Hop (alternate right / left each interval)
Squat Jack – Squat Jump

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

Next week I’ll post the follow up to this bodyweight version, which targets upper body and core.

xo Nicole

Filed Under: Bodyweight, Circuit, Interval Training, Lower Body, Studio Pumps, Tabata, Video, Workouts

Roasted Beet & Walnut Grain Bowl

August 28, 2019 by Nicole Leave a Comment

This post was sponsored by California Walnuts. All opinions—as always!—are my own.

Roasted beets, fresh strawberries and crunchy walnuts over a hearty bed of farro and greens, all topped with a honey basil vinaigrette. Yes, please! This roasted beet and walnut grain bowl makes for the perfect healthy lunch. The recipe is plant-based as-is, but you can always customize by adding some chicken or goat cheese crumbles (or both).

Roasting beets takes some time (especially if they’re large), so I like to prep this recipe ahead of time so that all I have to do is assemble when lunchtime hits. I love this dish, so I’ll prep enough for Joe and I to eat it a couple times throughout the week (typically I double the recipe below). Ahead of time I’ll roast the beets, cook the farro, and make the salad dressing. All store great in the refrigerator so when it’s time to eat, all I have to do is assemble my bowl and drizzle some dressing on top. If you work at an office, assemble in the morning in a big tupperware container and bring it with you to enjoy during your lunch break!

In a consumer survey exploring Americans’ shifting attitudes towards lunch, California Walnuts found that less than 10% of Americans prep their lunch for the whole week and almost half (45%) don’t plan what they’re going to eat for lunch at all. I admit I’m guilty of this most weeks, but I’m always so happy when I actually do take the time to prep (my bank account is happy, too).

Roasted Beet & Walnut Grain Bowl

Author: Nicole
Yield: 2 bowls 1x

Print Recipe

Description

Hearty grain bowl with roasted beets, strawberries, arugula, farro and walnuts. Topped with a basil vinaigrette.

Scale

Ingredients

1 large beet
½ cup dry farro
2 cups salad greens of choice (I like an arugula & spinach mix)
½ cup fresh strawberries, chopped
½ cup walnuts, roughly chopped
1 small shallot (you’ll reserve part of this for the dressing)

For the basil vinaigrette:

½ cup packed fresh basil
¼ cup extra virgin olive oil
2 tbsp balsamic vinegar
½ tbsp shallots, minced
½ tbsp honey (can sub maple syrup if vegan)
1 small clove garlic, minced

Instructions

Preheat the oven to 400 degrees Fahrenheit. Prepare the beet. Scrub clean and cut the greens off the beet (leave an inch or so attached to the beet). Drizzle with olive oil and salt and wrap in tin foil. I then put the wrapped beet in a baking dish in case the juices leak. When oven is ready, place in center rack and roast for 30-60 minutes. That’s a big range, but it’ll depend on the size of the beet. When a fork easily goes into it, it’s ready. Let it cool a bit and then you’ll gently rub the skin to remove it (I wear kitchen gloves for this so it doesn’t stain my fingers). Chop into chunks.
Cook the farro. Bring the farro and 1 ¼ cups water to a boil. Once boiling, cover and reduce to a simmer for 30 minutes. Drain any excess water and set cooked farro aside.
Prepare the rest of the ingredients while the beet roasts and farro comes to a boil. Remove leaves and stems from strawberries and roughly chop. Peel and thinly slice the shallot. Reserve ½ tbsp (minced) for dressing. Peel and mince the garlic. Roughly chop the walnuts.
Make the basil vinaigrette. Add all dressing ingredients to a blender or food processor. Combine until smooth. Cover and set aside in the refrigerator until ready to use.
Assemble your grain bowls. Divide the greens and farro between two bowls. Add in beets, strawberries, walnuts and thinly sliced shallots. Dress with desired amount of basil vinaigrette. Enjoy!

Keywords: grain bowl, walnut grain bowl

I love adding walnuts to salads and grain bowls because of their satisfying crunch. In addition to texture, walnuts make for a perfect lunch ingredient because they’re a significant source of omega-3 fatty acids (a good, polyunsaturated fat). This versatile lunch addition keeps me feeling full and satisfied through the afternoon.

If you’re one of the many Americans who regularly skip lunch, I challenge you to reclaim that midday meal and use it as an opportunity to take a break from work. I know I always feel more energized and productive in the afternoon when I’ve given myself a lunch break! To learn more about the #ChooseLunch campaign and get additional walnut recipes, head over to Walnuts.org.

xo Nicole

Filed Under: Dinner, Gluten-Free, Lunch, Recipes, Vegetarian

Loaded Walnut Avocado Toast

August 22, 2019 by Nicole 2 Comments

This post was sponsored by California Walnuts. All opinions—as always!—are my own.

This loaded walnut avocado toast just might be my favorite lunchtime option these days. The crisp tartness of green apples, the subtle sweetness of the honey drizzle, the satisfying crunch of the walnuts—I have no doubt you’re going to love this open-faced sandwich as much as I do! And not only is it flavorful and filling, but it can be assembled in just a few short minutes.

When you try this recipe—or any lunch recipe for that matter—I challenge you to take a midday break and actually enjoy it. California Walnuts conducted a consumer survey to explore Americans’ shifting attitudes towards lunch, and found that many of us are eating in front of a screen (guilty as charged). 78% of Americans want to recharge at lunch, but in reality, 67% are using their lunch break to check social media (again, guilty) or the news (59%). Furthermore, the survey showed that, on average, Americans eat at their desks 2-3 days a week—certainly not much of a lunch break! In fact, California Walnuts found that only 20% of Americans take a true mental break from responsibilities during lunch.

I work from home and my “desk” (couch, let’s be honest here) is a mere couple steps from the kitchen. Because of this, it’s all too easy to work straight through the day, with lunch being nothing more than me mindlessly eating while staring at my computer screen. While it might seem like I’m doing more work by skipping a traditional lunch break, I actually find I’m way less productive when I do this. Setting aside the lunch hour (or even 30 minutes!) as a true break from work to reset and enjoy my meal leaves me feeling clear-headed and ready to tackle the afternoon. So I’m teaming up with California Walnuts to encourage you to #ChooseLunch as well!

Loaded Walnut Avocado Toast

Author: Nicole
Yield: 2 servings 1x

Print Recipe

Description

This loaded avocado toast is topped with green apples, arugula and a honey drizzle for the perfect lunch.

Scale

Ingredients

2 large slices sourdough bread
1 avocado
1 green apple
½ cup walnuts
Two big handfuls arugula
2 tbsp gorgonzola (omit for vegan)
Drizzle of honey (sub maple syrup or omit for vegan)
Salt and pepper to taste

Instructions

Toast the sourdough bread. You can use a toaster oven or preheat a conventional oven to 350 degrees Fahrenheit, place bread on rack in the middle, and toast for 10 minutes.
Prepare your ingredients while bread toasts. Halve the avocado, remove pit, and use a fork to mash up the meat in the shell. Thinly slice the green apple. Roughly chop the walnuts.
Assemble your open-faced sandwich. Scoop out the avocado and spread evenly across the two slices of toast. Top with the apple slices and a handful of arugula. Sprinkle with walnuts and gorgonzola. Lightly drizzle with honey and top with salt and pepper to taste.
Best when enjoyed right away, but will also keep well in tupperware for several hours if you want to prepare in the morning and bring with you to enjoy for lunch.

Keywords: avocado toast, walnut avocado toast, loaded avocado toast

You can use pre-sliced sourdough bread for this, but I’d highly recommend buying a fresh loaf from the grocery store if available and cut it generously thick—so good. I don’t eat dairy often, so when I make these, I’ll usually just sprinkle the gorgonzola on Joe’s and omit it on mine. The gorgonzola does nicely round out the flavors, but it’s still delicious made dairy-free. And although I consider myself *mostly* vegan, I do eat honey. If you’re strict about that though, swap maple syrup or omit the sweetener altogether.

Walnuts are an incredibly versatile lunch ingredient. You can grind them with spices to create a plant-based walnut meat, toss them into smoothies or, in this case, sprinkle them on top of a salad or sandwich for extra flavor and a satisfying crunch. They’re also a significant source of omega-3 fatty acids at 2.5 grams per ounce.

Do you take a real lunch break each day? I encourage you to give yourself that midday reset and enjoy a nutritious meal. Visit Walnuts.org to learn more and to get some delicious lunchtime walnut recipes.

xo Nicole

Filed Under: Lunch, Recipes, Vegetarian