DOMS to the maxxx.

by Janetha on July 16, 2009

in meals,moves

hi! happy thursday!! that was an overly ambitious attempt to make you guys think i am awake, alive, full of energy. truth be told, i am dead, have turned into a zombie and am tricking everyone at work into thinking i am the real deal, when in all actuality i belong in some horror film about the night of the living dead.  yes, i am that tired.

i am sure that has something to do with staying up past 1 AM every day this week… i really need to knock that off, it is making me look older than i am.

did you notice my title?  yeah.. DOMS for those of you who don’t know, stands for D.elayed O.nset M.uscle S.oreness… or in simpler terms, the super soreness that comes from pumping iron (yes i did just type “pumpkin” instead of “pumping”.. good thing there is a backspace).  this morning while trying to dry my hair, i found that i can lift my arms no higher than perpendicular to my shoulders.  true story.  i had to do the upside-down hair drying method because i just couldn’t reach these little sore flappers up to my head of hair.  i guess my upper body workout the other day did some good, no?  and to top it off, i am already sore in my abs and lower body from last night’s workout. more on that later.. first let’s talk about a few eats!



breakfast=parfait ala k


it was actually in my groovy new bowl.


  • 1 cup voskos 0% greek yogurt
  • 1/2 scoop chocolate protein powder
  • handful of TJ’s fiber worms
  • handful of nature’s path bran flakes
  • handful of PB puffins
  • bluebran vitatop

you know what dudettes? i am not feeling the voskos greek yogurt anymore.  dang, that really sucks because i just bought 6 containers of it on sale at whole foods.  but i really think i am not as into it as i used to be!  that’s ok, i will eat it, one container packs 24g of protein so you really can’t lose. it still tastes fine but i think i like the creamy factors of fage and oikos better! i am getting excited to try my new brands of greek yogurt out soon.

lunch=ham&chedda sandwich w/annie’s dijon, veggies+hummus



simple, tasty.

before quitting time i had a sweet tooth and decided to bust out the cappucino spirutein


well, granted my taste buds are still having a hard time tasting because i am still a little sick.. but i couldn’t taste the coffee-ish flavor in this at all.  it was fine tasting, but it tasted more like vanilla than coffee.  anyone else tried this kind? k? caroline? i think i will have to give it another shot when my tasters are back to 100%, or maybe try making it with a shot of espresso even?

well sorry to say that is it for wednesday’s foodie photos. i left the camera at work, end of story.

but i can tell you about my ultimately killer workout sesh!  marshall wanted me to tag along to the gym with him last night so i did, he and his buddies work out for 2 hours.. not my steeze, but i did manage to stay for quite awhile.  this is how it went down:


i started out with a session of HIIT on the treadmill:

warmup 2 minutes @ 4.0

1 min @ 6.0

1 min @ 6.5

1 min @ 7.0

1 min @ 7.5

repeat 4 minute cycle between 6.0 and 7.5 three more times

1 min @ 9.0

2 min cooldown @ 3.0

whew! it is extremely hard to run when you are sick. i was winded!

stats were:

duration: 20:39

calories: 167

max HR: 183

ave HR: 157

and then i didn’t know what to do so i just decided to do my lower body workout i had planned for today:

  • bulgarian split squats wtih 12# dumbbells in each hand: 12 reps each leg
  • 35 ball crunches

i did the above cycle 3 times through

  • dumbbell stiff legged dead lifts w/ 30#: 12 reps
  • 20 back extensions on bench with 10# plate

i did the above cycle 3 times through

  • 15 stability ball hamstring curls
  • 20 lying butt bridges w/ 10# plate
  • 20 oblique twists on stability ball holding 6# medicine ball with stiff arms

i did the above cycle 3 times through

  • 10 passes of stability ball from hands to feet and back (sooo good for your abs! you don’t let your feet or hands touch the ground the whole time)
  • 10 left standing side crunches w/ 25# plate
  • 10 right standing side crunches w/ 25# plate

i did the above cycle 3 times through

  • standing weighted calf raises: 12 reps @ 20#
  • walking lunges with 8# dumbbell in each hand: 24 reps

i did the above cycle 3 times through

the end! and i had a good 10 minue stretch sesh. i am bad with stretching.. i need to do better so i don’t get so sore!

lower body workout stats:

duration: 50 minutes

calories: 278

max HR: 166

ave HR: 130

it is crazy to me how hard you can work during weight training and how little calories you burn for the time put in.  but oh well, i am looking to build muscle, not looking to burn mega amounts of calories!

i had an EAS Myoplex Lite bar and a string cheese post workout.  i am a firm believer in post workout nutrition.  i need to get some protein and carbs into my system no more than 30 minutes after my workout!  the EAS bar stats are 190 calories, 26g carbs, 15g protein and 4.5g fat. perfect!

after the gym i made tapioca pudding from scratch because yesterday was national tapioca pudding day and my boss was bummed that i didn’t bring any in! so i decided to make up for it and make some.  i started at 10:15.. um, i didn’t know it too so long! i had to soak the tapioca for an hour and then the actual cooking part took an hour and a half and i had to stir the pot the whole time! i was soooo tired and got to bed at 1 AM. ugh.


my boss said it was worth me sleeping in on accident and being 45 minutes late for work :)



well i just typed “monday” and had to erase it and put “thursday”, i am tired. and i am SO GLAD it is not monday!!!

breakfast was an unphotographed bowl of cereal that included kashi go lean crunch, bran flakes & rice chex w/ almond milk.

a little later, around 11, i was feeling an early lunch come on:

1 egg+2 egg whites+babybel cheese round+ham & a slice of dry wheat toast


it looks like my toast is floating. magic!


i love eggs. i could never be vegan.

hmmm let’s see… oh yeah a little later, around 2, i had a protein shake=EAS whey protein powder+1/2 frozen banana+almond milk+PB2


don’t let the magic bullet cup deceive you, this combination is DELICIOUS.. it honestly tastes like a chocolate banana peanut butter ice cream shake. i have a few a week.. this combo is the only thing that keeps me from eating my own weight in ice cream!

i worked some more, ran some errands, dropped off a package at the post office for julie..


she didn’t even know it but she won!  haha, won what you ask?  i decided to send a fun package to my 1,000th commenter! and it happened to be julie :D  i will show the contents in another post after she gets the package.    i think i will do this again for #2,000. sooo.. ya never know, you might be comment #2,000!

after the post office i had fuji+PB


so when i slice my apple like this, i eat the whole thing including the core.  is that weird? the core just is sliced into the slices and tastes normal to me. does anyone else slice/eat their apples like this?

whew, that brings us to the here and now!  i am slowly trying to tackle the blog so the posts don’t end up so long but alas, another long one you just made it through. good job!

and also that means i am one post closer to post #100 when i will be hosting an amazing giveaway! so stay tuned for that..

i am pretty glad i did today’s workout last night because i plan to go straight home after work and nap my life away :D


1. greek yogurt eaters: what is your favorite brand?

2. what is a “healthy alternative” you eat to take place of the less than healthy cravings? (like my protein shake instead of ice cream) i do indulge in the real stuff once a week but i can’t have it every day!

3. absolute favorite muscle to work out? i’m torn between abs and hamstrings…

xo. janetha b.

(p.s. i never capitalize the first word in sentences of my posts. i don’t capitalize words that should be like “i”.  i just don’t like to, i am not horrible at proper writing skills but i just love the lowercase, sorry if it bothers anyone ;)

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jenngirl July 16, 2009 at 5:50 pm

Sorry you’re feeling least it’s almost Friday!

1. Fage Greek yogurt has stolen my heart, but because of prices, I buy Oikos plain, it’ll do :)

2. Whenever I have a chocolate craving, I reach for a Vitatop!!

3. I LOVE ab work, also I feel really strong and powerful when I do biceps…even tho mine are puny haha

Kathleen July 16, 2009 at 6:34 pm

Haha, I totally always eat the core of an apple too! It definetely tastes the same, I agree.

To answer your questions:

1. I’m not a greek yogurt eater, sorry. But Dannon’s Light and Fit Vanilla is pretty tasty :)

2. Whenever I have a crunchy craving for chips/trial mix, I try to grab for carrots instead.

3. I love love love upper body workout, especially the chest and shoulders!

Sarah W. July 16, 2009 at 6:55 pm

i love working out my shoulders!

Angharad July 16, 2009 at 7:05 pm

Lady lovely,
Isn’t it crazy when you get the DOMs?! It’s kind of horrible but kind of awesome cos you know you kicked some b-hind. Yea you!

1. I’m not into Greek Yogurt yet…it’s on my list!!
2. Crazy yogurt combos like banilla yog with banana, blueberries and nuts all mixed in can confuse my tiny brain into thinking it’s had something as good as ice cream…but I defo hit up the DQ fairly often for the real dealio :-)
3. Abs baby! Nothing better than that good ache!

Sorry your sleep sucks – this week for you is last week for me! And it’s why I had to do my lil challenge.

Weekend is totally upon us. Whatcha upto? x

April (Foods of April) July 16, 2009 at 7:07 pm

Thanks for sharing your workouts! It always gives me good ideas.

Your tapioca pudding looks great! I’ve been tempted to make my own but it seems so difficult..

1. Favorite greek yogurt is Fage!
2. Well I always crave peanut butter so normally that satisfies my ravings.
3. My favorite is ABS! too bad it doesnt show!

buffmuffy July 16, 2009 at 8:14 pm

Holy Moly this is a monster post! That sucks that my comments don’t show back to you – sometimes they do on other people’s blogs and sometimes they don’t so I was curious!
DOMS are good and bad … I like feeling like I accomplished something but I HATE if they are bad ones and limit you from moving much! lol..

Wow that is one hard workout you put in :) I used to constantly weight train and actually was … buff muffy. LOL. When school started I wasn’t really able to keep up with it anymore last fall, but I have some time to go to the gym this year and the rec center on campus is SWEET!

Your tapioca and eggs look ahh-mazing :)

And to answer your questions …
1. my fave greek yogurt probably would have to be fage but oikos is really good too. i haven’t tried any others.
2. oh i do substitutes all of the time … like if im craving candy I’ll have yogurt with fruit; ice cream i’ll have blended frozen fruit … oh gosh i do it pretty much every day lol.
3. i do really like working my abs out, but i love working my biceps out as well.

there. how’s that – a monster comment to a monster post :)
-muffy <3

Anne K. July 16, 2009 at 9:04 pm

I love DOMS, but it can get a little annoying when it gets in my way! Your workout sounds intense :)

That tapioca pudding looks amazing! Sucks that you had to stir it forever, but it looks so delicious.

Sometimes I eat part of the apple core, but I try not to eat the seeds. I don’t think it’ll hurt you though.

1) Fage for it’s creaminess, and I also like oikos. I buy Trader Joe’s a lot because it’s so much cheaper!

2) My pumpkin dessert! Haha, I eat it allll the time. Reddiwhip makes it so yummy. And I also came up with mashing up and freezing melon, then topping it with lots of fat free reddiwhip and sprinkles. It tastes like ice cream, for serious! I’m in loooove.

3) abs :)

carolinebee July 16, 2009 at 10:24 pm

fave muscles to workout = umm definitely the pecs :D haha i love that feeling!

TRY the double chocolate fudge crunch or something, spirutein flav….IT is phenoom!!!! I bought the whole container.

Katharina July 16, 2009 at 10:35 pm

Can you do a zombie walk? My best friend and I went on a walk one day and just felt the need to walk like zombies the whole time. It was so much fun lol.

1. NO ONE in the blogging world has caught on to this Greek yogurt.. but it’s the best I’ve ever had: The Greek Gods in honey flavor and plain too. Epic brand name I know.. but they’re for real.

2. Hmm.. I’m trying to think.. sometimes I’ll use yogurt if I don’t have sour cream. But that doesn’t really count because that’s just like.. errr oh shit I don’t have that what can I use instead? Lol I don’t really have a stand-by alternative I guess. Maybe I do and it will hit me later. I’ll let you know ;)

3. Favorite muscle to workout? GLUTEUS MAXIMUS!!!

broccolihut July 16, 2009 at 10:42 pm

Totally agree on the cappuccino Spirutein–I usually add a little instant coffee to the mix to bring out the flavor.
1) I think my fave brand of Greek yogurt will always be Fage. It was the first brand I ever tried, and I’ve been hooked ever since.
2) My nightly smoothie=my sweet treat
3) Abs!

peanutbutterprerogative July 16, 2009 at 11:17 pm

ooo you did celebrate the holiday! that tapioca pudding looks delish..i bet everyone at work really appreciated it!!
1) i love fage, but chobani is normally on sale, so unfortunately it wins
2) i looove using pumpkin to trick my palette…heated up in the microwave with a little stevia, nuts, agave, pumpkin pie spice, nutmeg…options are endless! it’s especially good in the colder months!

insideiamdancing July 16, 2009 at 11:56 pm

as much as I actually LOVE DOMS, it makes stuff like hair drying hard! The tapioca looks awesome :D Yesterday was also National Corn Fritter Day- hope you had a good one :P I am wiped too…ack, SO glad it’s FRIDAY. This week has been a long one.

1. greek yogurt eaters: what is your favorite brand? I can only get Fage so I pick that by default :P I use a different yogurt with similar stats/taste a lot- it’s MUCH runnier and not as creamy, but it’s really good if you soak oats/muesli in it overnight. 15g protein, 100 cals, 0g fat…can’t beat it. Plus half the price of Greek.

2. what is a “healthy alternative” you eat to take place of the less than healthy cravings? I need to get my recipe up soon since the raw banana ice cream is taking the blog world by storm- it’s similar, but made with strawberries and egg whites (and INCREDIBLE). Also the Fage twin pots mixed with branflakes and left to sok overnight tastes exactly like cheesecake.

3. absolute favorite muscle to work out? my SMILING MUSCLES :P

Susan July 17, 2009 at 5:11 am

I like that you don’t capitalize letters! It’s very “e e cummings” of you ;)

1. I’ve never had Greek yogurt before. The closest I’ve been able to find is “Balkan style” :(

2. I’m obsessed with eating wasa crackers with a little smear of honey and cinnamon. Much better than the cinnamon toast alternative of full bread and butter.

3. Any leg muscles. Squats, deadlifts, lunges step-ups, all my faves! :)

I’m suffering from major DOMS today… not so fun when I have to climb four flights of stairs to get to my apartment!!

Emily July 17, 2009 at 6:26 am

Ha Ha! It’s great that your blog has such high viewership–I will be so excited when I get a 100th commenter! :) I looooove Fage the best. I don’t think any other brand even comes close, but Oikos will do in a pinch. I wish I could say I sub healthier treats, but I HAVE to have my ice cream every day. I probably should stop that….
I love to work out my legs because they’re the strongest part of my body and I always feel like I could totally kill someone all karate style when I’m done. Good lord, I am such a dork :)

ksgoodeats July 17, 2009 at 7:49 am

I’ve never had Voskos but if it’s not creamy, I don’t know if I’ll try it. Sorry you’re stuck with it!

I haven’t tried the cappuccino flavor yet but I’ll let you know when I do! 1 minute at 9.0?! Girl you craze!! Actually, I’m impressed – that’s HARD!

I didn’t even notice the grammar stuff until you pointed it out – haha!

1. greek yogurt eaters: Oikos but a close second is Fage

2. what is a “healthy alternative” you eat to take place of the less than healthy cravings? Hmmm….I’m not sure. You’ve stumped me! I just eat everything!

3. absolute favorite muscle to work out? Arms :)

Michael July 17, 2009 at 8:59 am

I am not really a fat of cooking but you inspired me :)

Tay July 17, 2009 at 11:23 am

Hey girl – I’m new to your blog, but I’m lovin’ it!! Kick @ss gym workout, I gotta say!!

1. I really like TJs greek yogurt! Cuz it tastes the same and is CHEAP!!

2. Hmm…pumpkin smoothies topped with whipped cream are a great healthy desesrt.

3. I love to work my legs. I get bored/antsy with my abs, and I never seem to see results. I love doing lower body squats/lunges because they make me feel powerful, yo!

erinbee July 17, 2009 at 12:01 pm

capitalization is so overrated.

but then again i dont use commas either..

buffmuffy July 17, 2009 at 12:04 pm

Aw, that is just great! You should def post a picture! Thanks for your support! :)

dailygoods July 17, 2009 at 12:35 pm

i loveeee fage! the 2 % is my absolute fav!
have you ever had no pudge brownies? you can make single servings with just the mix and then some yogurt. I think its 100 cal or something and they taste SOO good. I usually top mine with a little pb :)
i need to get better with weight training! youve inspired me :) youve been killing it with the workouts girl

Emily July 17, 2009 at 1:19 pm

1. I probably like the taste of 0% Fage the best but my favorite brand is Oikos because it is the only organic option.

2. My favorite healthy snack is actually my recommendation for getting rid of your Oikos (you saw this on my blog already) – freeze it! Mix in a little honey or jelly (b/c it is plain and not flavored) and put it in the freezers for a few hours; delish!

3. My favorite music for workouts has a pretty big range, but anything from the Scrubs soundtrack is sure to be a hit with me.

buffmuffy July 17, 2009 at 1:56 pm

Well, I work at taco bell as a manager which means I do anything from lifting boxes to making food to taking orders etc … having to wear gloves may be an issue lol.

Erin July 17, 2009 at 1:58 pm

Oh yes, I know the DOMS. I have it today. It’s getting worse as the day wears on. :(

LOVE OIKOS cuz it’s from happy organic cows.

I love working my abs. They need hella lotta work tho.

I try to eat Puffins and Nutella instead of a ginorm bowl of icecream.

Lara (Thinspired) July 17, 2009 at 2:08 pm

Aw, I’m sorry about your arms! But sometimes in a sick way I kind of like it when I my arms are sore, because it means I really worked ’em! I’ll walk around all day and keep saing “Man, I’m so sore” over and over ;) Also, I always dry my hair upside down…more volume! ;)

Running at 9.0?! You are a rockstar. I couldn’t even hold that for 30 seconds I bet.

Favorite Greek yogurt is probably Oikos but I can’t get that in England so I buy Fage.

julie July 17, 2009 at 2:47 pm

I can’t wait for the package!! weeeee :) I’m supah lucky haha

1. FAGE rocks my socks off.
2. I loveeee canned pumpkin! anything canned pumpkin! i also LOVE yogurt/cottage cheese instead of ice cream and anything added with cinnamon is UGH YUM. and in case you didn’t know i LOVE popcorn haha
3. I lovee lifting arms :) makes me feel strong like bull haha

GET REST!!!!!!!!!

Angharad July 17, 2009 at 3:10 pm

Woman I am re-commenting because I want to respond to your q’s and comments!

TEA! I drink Yorkshire Tea:
It’s my absolute favorite – and always with milk and 2 sugars! Mmmmm.

I have not seen Angela’s homemade larabar and apparently I need to get that in my life sharpish! Sounds rockin.

Also I just wanted to say I am with you gfriend on the leftovers indecision because I like about a billion things in leftover form and one is too hard to pick. Tops for me = burritos (ok, ok chimichangas), thai, indian, pizza…#salivates and drools on floor#

Lynn (The Actors Diet) July 17, 2009 at 3:55 pm

i can’t believe you run at a 9.0!!! i give myself a huge pat on the buns when i reach a 6.5!!!
you go!!!

renee stosich July 17, 2009 at 9:22 pm

Hi Janetha love your blog i am jessicas mom and i stumbled upon this foodie blog thought you might like if you havent already seen

choc chip cookie July 18, 2009 at 12:51 am

Some very interesting points have been made here, it is refreshing to see that your site gets quality visitors.

Tina July 19, 2009 at 5:18 am

Hey Janetha,
Sorry I haven’t been commenting so eagerly the last few days/weeks, but I have a reason! I’ll be joining you on wordpress!

I’d love to hear what you think ;)

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