My Regimen


Workouts

My workout routine below is what I consistently do weekly, excluding other physical activities I do that I normally don't have a set routine for, such as long walks, hiking, cycling, swimming, tennis, boxing, extra run distance (common) or lift workouts, etc.
Workout routine

Further detail may be found in my blog:

  • 5 days weekly: run 2+ miles
  • 2 days weekly: lift 30+ minutes

If I need to drop a workout due to scheduling, I prioritize dropping a lift workout. I make up missed runs as soon as convenient, and generally make up missed lift workouts by combining with another lift workout.

I have a system where I run extra distance (typically a little amount, e.g. tenths of a mile) to accommodate for negative health events, either adding it onto the distance I'm running that day, or as a separate run if I'm not scheduled to run that day. I call this a "comp run". For example, if I'm sleep-deprived (less than 7 hours), I typically add 0.1-0.2 mi. If I had non-trivial air pollutant inhalation, I typically add 0.1 to 1 miles depending on the type and extent. If I consumed a significant amount of calories in a meal, more than usual (say, over 1500-2k kcal for one meal), I typically add up to 1 mile. If I miss an exercise event I had the opportunity to partake in, I typically add 0.5 mi at slightly higher speed. So, not crazy distances. This extra distance may not directly reverse any damage caused or opportunity cost but it gives me some peace of mind knowing I fought less-than-ideal situations with positive actions.



My Grocery List

Below is what I typically eat at home, i.e. when not eating at restaurants or on trips. Press here for info on my recipes. Based on the very few times I calorie-counted, I typically eat about 3000±500 kcal daily.
Plant-based (can work with part-time vegetarian/pescetarian/etc diets)
Nutritional reasons for inclusion may be explained in my blog:
  • fortified certified-organic almondmilk such as: **
    • Orgain Organic Almondmilk +Protein Unsweetened Vanilla
  • Alter Eco Organic Granola (favs include Almond Butter or Dark Chocolate) *
  • organic raw unseasoned nuts such as: *
    • Wilderness Poets Organic Wild Mix "Delight Trail Mix" (pecans, cashews, pistachios, white mulberries, coconut flakes)
    • International Harvest "Go Take a Hike!" raw organic trail mix (golden raisins, cashews, mulberries, goji berries, cacao nibs, pistachios)
  • organic plain steel-cut oatmeal, such as:
    • NOW Foods Organic Steel Cut Oats
    • Bob's Red Mill Organic Steel Cut Oats
  • Jasberry Organic Superfood Rice Original (microwavable/precooked package)
  • Whole Foods 365 Organic Red & White Quinoa (microwavable package)
  • Whole Foods 365 Organic Whole Wheat Bread
  • organic frozen unseasoned [mixed] vegetables/fruit (various brands; e.g. 365, Cascadian Farm) such as:
    • Whole Foods Market Organic Root Vegetables (sweet potatoes, orange & yellow carrots, parsnips, red onions)
    • Whole Foods Market Organic Mixed Vegetables (carrots, corn, green peas, green beans)
    • Whole Foods 365 Organic Peas & Carrots
    • Whole Foods 365 Organic Mediterranean Blend (zucchini, yellow squash, carrots, green beans, red peppers, onions)
    • Whole Foods 365 Organic California-Style Blend (broccoli, cauliflower, carrots)
    • Whole Foods 365 Organic Stir-Fry Blend (broccoli, carrots, green beans, onions, red bell peppers, mushrooms)
    • Whole Foods 365 Organic French-Style Green Beans
    • Whole Foods Market Organic Mixed Mushrooms (white, crimini, portobello, shiitake)
    • Pitaya organic frozen avocado
    • Whole Foods 365 Organic Wild Blueberries
    • Whole Foods 365 Frozen Sliced Strawberries & Bananas
    • Whole Foods 365 Organic Berry Blend (strawberries, blueberries, blackberries)
  • refrigerated organic hydroponically-grown broccoli sprouts, available from brands such as:
    • Fullei Fresh
  • organic bananas (can be travel-friendly, particularly if still green *)
  • minimally-processed protein/nutrient bars such as: *
    • IQBAR
    • jonesbar
    • POW BAR (Made in Niseko) ^
    • Yumi Organic bar
    • Shonai Special KAKI energy bar ^
  • Whole Foods 365 Organic Mediterranean EVOO **
  • unsalted seasoning such as: *
    • Bragg Organic Sprinkle 24 Herbs & Spices Salt-Free Seasoning Blend
    • Frontier Co-op Organic Salt-Free Lemon Pepper Seasoning
  • organic peeled/unshelled chestnuts (e.g. Blanchard & Blanchard, Galil, Gefen) *
  • water: RO-filtered (e.g. Bluevua) and/or metal/glass-bottled (e.g. PATH, Mountain Valley, Saratoga) **
Pescetarian (including animal derivatives; e.g. eggs, dairy, honey)
Currently I typically eat seafood or animal derivatives up to a few times a week, usually at restaurants. For occasions I eat at home, my pantry may have these:
  • [canned] seafood including salmon, sardines, anchovies, mussels; these are some I've more commonly gotten: *
    • Patagonia Provisions fish/mussels
    • Sea Tales e.g. sardines
    • Cento e.g. sardines
    • Fishwife e.g. sardines
    • Wild Planet e.g. salmon
Supplements *
Daily:
  • Complement Essential (1 capsule per plant-based meal, skipping it per meal (i) where I eat seafood or animal byproducts, (ii) after i that day, or (iii) before expected i that day.
Other:
  • Natrol Fast-Dissolve Melatonin 1 mg (per tablet 1 at bedtime, occasionally [e.g. to fix jetlag])
RETIRED or now rarely eaten

Any nutritional reasons may be explained in my blog, but sometimes it's just due to a shift in taste or for availability/convenience reasons.

  • Vega Chocolate All-In-One Nutrition Powder
  • Whole Foods 365 Super Seed Trio (chia, flaxseed, hemp) *
  • Bioitalia Organic Beans/Lentils
  • Whole Foods 365 Organic Unsalted Beans (black, cannellini, kidney)
  • Abraham's Natural Foods "Hummos" (hummus)
  • CAVA hummus
  • Whole Foods 365 Organic Tofu
  • Treeline Cheesemakers Cashew Cheese
  • Mush refrigerated oatmeal
  • That's It fruit bars *
  • Misfit protein bars *
  • Wyman's Wild Blueberries
  • Harmless Harvest Rich & Creamy Unsweetened Vanilla Bean plant-based yogurt
  • Wild Planet Ready-to-Eat salads with fish *
  • Wild Planet pouches e.g. Albacore Wild Tuna *
  • Good & Gather Whole Grain Brown Rice (microwavable package)
  • Brad's Crunchy Kale or Salad Snack *
  • Gimme seaweed snacks *
  • Califia unsweetened almond milk (vanilla or plain) **
  • Bradbury's unshelled/peeled chestnuts * ^
  • Good & Gather Black Lentils (microwavable package)
  • Stahlbush Island Farms Organic Broccoli
  • Stahlbush Island Farms Farmhouse Blend (includes organic veg and beans)
  • Pitaya Organic Immunity mixed fruit: dragon + passion + mango
  • Pitaya organic frozen strawberries
  • Spike Salt-Free Seasoning *
  • Trader Joe's "Spices of the World" 21 Seasoning Salute (sodium-free) *
  • Good & Gather Salt-Free Lemon Pepper Seasoning Blend *
  • supplement #1: Nordic Naturals D3 50 mcg + K2 90 mcg (per softgel 1/day at breakfast) *
  • supplement #2: Mason Natural B12 50 mcg + calcium 44 mg (per tablet 1/day at lunch) *
  • supplement #3: Nordic Naturals algae omega-3 357.5 mg (per softgel 1/day at lunch) *
  • supplement #4: Nordic Naturals Magnesium Complex 75 mg (per capsule 1/day at dinner) *
  • note: Nordic Naturals Ultimate Omega with D3+K2 seems a sensible replacement to supplements #1 and #3; I didn't know this existed before replacing all of #1-4 with an all-in-one supplement. *
  • organic raw unseasoned Brazil nuts (e.g. Elan, Foods Alive; †: Sunfood) *
  • Good & Gather Unsalted Raw Mixed Nuts (almonds, cashews, walnuts, hazelnuts, pistachios) *
  • BetterBody Foods Organic Super Seeds (chia, flaxseed, hemp) *
  • refrigerated broccoli microgreens, such as:
    • AeroFarms micro broccoli
  • organic hardboiled unshelled eggs (e.g. Vital Farms Pasture-Raised)
  • Whole Foods 365 Organic Frozen Broccoli Florets
  • Whole Foods 365 Ground Mustard Seed
  • Whole Foods 365 Organic Frozen Chopped Kale
  • Whole Foods 365 Organic Unsweetened Original Almond
  • WILDWAY Organic Original Oats
  • Wilderness Poets Organic Wild Mix "Abundance Trail Mix" (cashews, pistachios, goji berries, golden raisins, golden berries, cocoa nibs sweetened with coconut nectar) *
Key

* Travel-friendly (convenient to transport and consume on-the-go; including no heating or refrigeration/freezing required, and not easily perishable).   ** Liquids: if shelf-stable/UHT version is consumed very soon after unsealing, refrigeration is not required.   NOTE: account for travel restrictions (e.g. 100 ml liquid limit in unchecked luggage if flying).

^ Not as easily obtainable in the USA.

† Untried.   ‡ Pending replacement by [organic] alternative.



Miscellaneous

For miscellanea, see this blog entry.

© Connor Hawke