feeling the burn.

by Janetha on July 28, 2009

in meals,moves

heyo!  top of the tuesday evening to you all.

the past 30 hours have included a lower body workout, a hike and a date with the treadmill..my legs are burning! hence the title.

i want to thank you for all the suggestions for my friend’s picnic!  i am stoked at all the ideas because now i have lots of recipes i want to try for myself, so selfish..right?! ;)

it was great to hear your thoughts on food, inc as well as your stand on tipping when eating out.  both good topics!  i love that you all voice your opinion and i enjoy reading your answers to all my random questions because i learn more about all of you.  fantastic!

have you all entered my 100th post giveaway for a personalized SIGG water bottle from greensender?!  i am taking entries until friday the 31st~make sure you get your entry in :)

oh i have some ultra fun news!  foodbuzz has asked me to document share our strength’s ”taste of the nation” charitable culinary event!!  it is this sunday up at one of the local ski resorts in the mountains so it will be gorgeous.  here is what the website for the event says:

Share Our Strength’s Taste of the Nation® is the nation’s premier culinary benefit, featuring top chefs and mixologists — all of whom are coming together to donate their time, talent and passion to end childhood hunger in America.

Join more than 40 of Utah’s hottest chefs and best restaurants beside the creek at Solitude Mountain Resort for an afternoon of spectacular food and drink.

i am so excited to have this opportunity!!  you can bet your top dollars for a stellar recap on this next week.  yay! thanks foodbuzz!

time to ramble about my meals & moves!



after work and before the workout i enjoyed a braeburn & honey PB..

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i really, really, REALLY love justin’s nut butters.  they are so delicious and creamy and perfect. it must be love.


lower body workout day!

i was going to make up my upper body workout i missed but i decided to count wakeboarding as my workout :P thanks for the encouragement k!

warm up 5 minutes on treadmill


standing weighted calf raises

  • 12 @ 20#
  • 10 @ 40#
  • 8 @ 60#
  • 6 @ 80#
  • 12 @ 40#

single leg calf raises (body weight)

  • 12 reps each leg


freeweight hamstring curls

  • 12 @ 25#
  • 30 standing side crunches (15 each side) w/ 25# plate
  • 10 @ 35#
  • 30 standing side crunches (15 each side) w/ 25# plate
  • 8 @ 45#
  • 30 standing side crunches (15 each side) w/ 25# plate
  • 6 @ 55#
  • 30 standing side crunches (15 each side) w/ 25# plate
  • 12 @ 30#

barbell deadlifts

  • 15 @ 40#

hip abduction/adduction machine

  • 12 abduction @ 50#
  • 12 adduction @ 50#
  • 10 abduction @ 60#
  • 10 adduction @ 60#
  • 8 abduction @ 70#
  • 8 adduction @ 70#
  • 6 abduction @ 80#
  • 6 adduction @ 80#
  • 12 abduction @ 70#
  • 12 adduction @ 70#

quads/jumping jacks

barbell sumo squats

  • 12 @ 20# bar
  • 30 seconds jumping jacks
  • 10 @ 25# bar
  • 30 seconds jumping jacks
  • 8 @ 40# bar
  • 30 seconds jumping jacks
  • 6 @ 50# bar
  • 30 seconds jumping jacks
  • 12 @ 30# bar

squats w/dumbbells in hand & stability ball on back against wall

  • 12 reps w/ 12 second hold while holding 12# dumbbell in each hand


  • 100 ball crunches on stability ball
  • 50 reverse crunches on ground
  • 50 oblique crunches on stability ball
  • 1 minute plank
  • 50 lying butt bridges with 10# weight
  • 30 leg tucks on floor
  • 20 leg raises on floor
  • a bunch of other ab reps i can’t remember..

10 minute cooldown on stairmill


duration: 55 minutes

max HR: 169

ave HR: 124

calories: 304

i am wondering why i burn hardly any calories in an hour of weight training when some people can burn 500 calories doing the same thing (a friend of mine did the same routine and burned 550 calories) i guess all of our bodies are different, for sure, but i wonder what the method to the madness is.


after my workout i had to race home and chug a protein shake!

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  • 1 scoop EAS vanilla protein powder (27g protein)
  • 4 strawberries
  • handful of blueberries
  • handful of diced pineapple
  • 1 cup unsweetened vanilla almond breeze
  • ice

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sneaky ronin!

then we went on a hike! we went up a canyon called millcreek canyon and it was off leash day.. hooray! every other day you can have your dogs off leash.. so me, jessica and michelle took all 4 dogs :)

my legs were already suffering from JLS (jello leg syndrome) from my lower body workout but it was SUCH a nice day that i had to hike.  the day had cooled off and when you are up in the mountains the air is crisp and chilly and it feels so nice.  here are a few shots from the hike~

en route.. left to right: ronin, nalla, randy, penny, jessica

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who is taller now? ;)

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photos do not do utah’s beauty justice, right emily and abbie?

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check out the tiny spec of a moon! dead center.

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haha, i made randy carry the car keys on his collar!

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sorry if that was hiking photo overkill :P

here was my dinnnner!

turkey stuffed with sprouts, veggies & hummus

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breakfast was eaten late (10 AM!) because of a dramatic morning at work..


meals 234

protein oats with banana & PB!

today i cooked the oats on the stove instead of the microwave.  usually, i mix the oats, protein powder and water together and microwave it on power 3 for 5 minutes.  today, i mixed the water and protein powder together first and slowly stirred it into the oats on the stove and slow cooked them.  this resulted in a much creamier oatmeal and the protein powder did not cook at all like it does in the microwave. definitely worth the extra effort!

meals 235

lunch was another salad.. shocking, i know. it’s just so simple to throw together at work!

meals 236

  • spinach
  • romaine
  • turkey-2 slices torn up (20g of protein)
  • cottage cheese+ranch seasoning
  • cauliflower
  • mushrooms
  • garbanzos
  • annies horseradish mustard
  • drizzle of raspberry vinaigrette

meals 237

good stuff!

after work i had to race home and change for the gym, i also chowed down a bowl of TJ’s fiber worms~the last of them! farewell cereal from TJ’s, i will miss you.. until we meet again, in california.


high intensity interval training day!


  • 1 min @ 4.0
  • 1 min @ 5.0
  • 1 min @ 6.0
  • 1 min @ 6.8
  • 1 min @ 7.5
  • 1 min @ 8.0
  • 1 min @ 6.0
  • 1 min @ 6.8
  • 1 min @ 7.5
  • 1 min @ 8.0
  • 1 min @ 6.0
  • 1 min @ 6.8
  • 1 min @ 7.5
  • 1 min @ 8.0
  • 1 min @ 6.0
  • 1 min @ 6.8
  • 1 min @ 7.5
  • 1 min @ 8.0
  • 1 min @ 9.8!!<—new personal best :) i am going for 10 MPH soon..
  • 1 min @ 2.0 (whew)

so i forgot to wear my HR monitor, i don’t know the stats.  i am super impressed i got up to 9.8 MPH, remember.. i am only 5’1”. i am sure my little short legs going that fast looked silly. but it felt great!  also you might notice that i upped the interval range.  i used to go from 6.0 MPH to 7.5 MPH with each 4 minute interval set, this time i went from 6.0 MPH to 8.0 MPH so my overall speed was higher. it was fabulous and made me happy.


it was a girl’s dinner night tonight! i have been saying i wasn’t going to eat out but this was a special occasion and i am over letting my eating guidelines get in the way of bonding with my friends.  i used to pass on girl’s dinner… but whatever, life is too short.

we went to a spot we go to often, the porcupine pub & grill.. nom nom nom.

i got the ahi tuna salad

meals 241

dressing on the side, it was wasabi vinaigrette

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i like it raw.

i also had a piece of my friend’s flatbread with red pepper tapenade, balsamic vinegar & goat cheese

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sooo yummy. i love everything at this restaurant! it is right at the mouth of the canyon that leads to my local snowboarding resort so i eat here very often in the winter time.

my friend ended up ordering dessert~one of my faves they have~the chocolate porcupine served with vanilla bean ice cream~

meals 245

i am fairly certain this would qualify for cute food saturday!

meals 246

i can’t say i didn’t have a few bites of the little guy.  he is filled with chocolate cake, vanilla pudding and chocolate mousse. delicious porcupine :)

on the upside, i drank unsweetened iced tea at dinner and everyone else had brews. that should count for something, right?  but the porcupine carries a mean raspberry wheat ale on draft, if you are ever in town you should try it.

now i am home and up way past my bedtime.

so in the interest of time, no more rambling from this girl.  plus this post is already ultra long to the maxxx.. so i will leave you with some more questions!

1. favorite brew? i don’t drink much these days.. but i do love the czech brew green lev on occasion

2. best thing to do in your town? or what do people travel to your city/town to do?  i love the hiking and snowboarding utah has to offer, all in my backyard. people travel across the world to hike and snowboard here and i have access to it daily.. i feel lucky. we may not be known for our nightlife or our shopping.. but we have the great outdoors!

3. what are your thoughts on flavored PB? do you prefer flavored or straight up? i love the honey PB and AB justin’s makes and DCD by PB&Co is decadent.. but i honestly prefer my PB straight up most of the time.

good night friends!

xo. janetha b.

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insideiamdancing July 28, 2009 at 11:32 pm

The Foodbuzz event sounds amazing! Can I fly to Utah? :D The hike looks great too…and that porcupine dessert is so cute! I am going to try the stovetop protein oats.

1. favorite brew? I don’t drink- I like brewed coffee though :P

2. best thing to do in your town? or what do people travel to your city/town to do? Umm….the castle is a hit with tourits but the main events are the Edinburgh Festival and the New Years Eve party. People come from all over the world for both.

3. what are your thoughts on flavored PB? do you prefer flavored or straight up? I like mild hints of flavour like honey/maple, but honestly…prefer the plain. The texture of PB for me needs something extra (jelly, banana, yogurt) so the flavourings just get lost.

buffmuffy July 28, 2009 at 11:39 pm

Hey girly!
Is foodbuzz paying for the trip or do you have to help out at all? Either way, what an amazing opp!
I love the pic with ronin and the smoothie! it is oddly gorgeous!
1. Brew… I like teas does that count? Passion tazo is one of my faves, but i havent dug far enough into my collection yet.
2. my favorite thing to do in my town is run or shop. kinda boring other than that lol. but the shopping is decent. whole foods esp!!!!
3. flavoured pb… as far as pb goes i like it flavoured, but i like ab plain! yum!

buffmuffy July 28, 2009 at 11:39 pm

PS that porcupine dessert looks ASTONISHING… i want one!

WholeBodyLove July 29, 2009 at 12:43 am

Utah is beautiful! We have a couple ski lodges within driving distance from where we live in OH. But, this year, I want to learn to snowboard SO bad!

Lara (Thinspired) July 29, 2009 at 4:21 am

What a workout! Looks like a beautiful hike. That tuna salad is beautiful! I am obsessed with tuna lately.
I love the white chocolate flavored PB, but nothing beats classic :)

Susan July 29, 2009 at 5:17 am

That’s how I make my oats too! I agree, definitely creamier and lovelier :)

I love reading your workouts. But I’m a huge nerd. I have to try a variation of your HIIT sometime. Do you find running so fast hurts? I always get ankle pains after doing HIIT on the treadmill. Perhaps I’m not as “light on my feet” :P

1. Rickard’s White, it’s Canadian. Sorry, but Canadian beers beat out the wimpy US beers any day :P It’s a wheat beer and always served with an orange slice. Tres yum!

2. Ha, people only come to my city to work for the government or go to university. But it’s got a pretty river, so that’s something.

3. Straight up nut butters. I find a lot of the sweetened stuff tastes like frosting, and even added oils takes away from the richness of the nut butter. I grew up on natural nut butters though, my dad was buying almond butter before the internet and food blogs even existed!

Emily July 29, 2009 at 6:19 am

Oh I’m so jealous you get to go to that event! Good for you–sounds like a blast! You were def hitting all my faves yesterday. Millcreek AND the Porcupine, rock on!

Sarah W. July 29, 2009 at 6:21 am

yeah for feeling the burn!!!!

my shoulders were feeling the burn last night w/ the BFL workout I did – yet they don’t hurt this morning as much as I thought htey would! win!

ksgoodeats July 29, 2009 at 6:57 am

Sneaky puppy! My cousin’s new dog is named Ronin and he’s a Mexican doggie – yep, came from Mexico ;) Don’t worry, he’s not just a big rat! I want to pack up my dogs and go hiking with you and your crew! That looks like fun! What kind of dog is Penny? Beagle?

Work drama is never good!! One of these days I plan on saving up my daily dairy allowance for that chickpeas/ranch/CC combo.

9.8!! You are Speedy Gonzalez! Congrats! I love the porcupine – too cute :)

1. favorite brew? I’m really partial to Blue Moon but I plan on trying Oberon one of these days – have you had it?

2. best thing to do in your town? or what do people travel to your city/town to do? Well…if you’re talking Detroit then probably the casinos. People generally travel OUT of the specific town I live in because there’s nothing to do here.

3. what are your thoughts on flavored PB? do you prefer flavored or straight up? I love all PB. I’m not a PB racist ;)

lookingforserenity July 29, 2009 at 7:16 am

awww! looks like you had a great weekend!! that ice cream is soo cute! it looks really good :)

Maya July 29, 2009 at 7:18 am

Congrats on the foodbuzz oportunity! Sounds like a great time. I’ve tried the Justin’s maple almond butter before and LOVED it. I haven’t tried to many flavored peanut butters but I currently have pb&co’s cinnamon raisin ad white chocolate. The cinn is good but despite all the raves I hears about in blog world I’m not really a fan of the white chocolate. It just tastes like sweet peanut butter to me.

Ally July 29, 2009 at 7:27 am

i came across your blog a little while ago and have been an avid reader since! :) i’ve never been to utah but based on all your pictures, it looks beautiful!!

1. favorite brew: i’m a huuuge fan of blue moon…but it’s definitely one of the more caloric beers so i rarely drink it.

2. hometown: i’m from washington, d.c. so i obviously love all the touristy parts of the city – the monuments, museums, political atmosphere of downtown … but i also love all the neighborhoods that surround downtown DC. Dupont and Adams Morgan are great for night life. Georgetown or Alexandria are amazing shopping places, both on the water, with beautiful brick & cobblestone walkways. Bethesda, (my legit hometown) & a suburb in maryland which is very close to the city has over 200 restaurants all in one area. I grew up in this city & I don’t think I could honestly ever leave for very long.

3. LOVE the flavored PB. PB&Co’s Cinnamon Raisin Swirl has become a staple for my desserts.


Holly (The Healthy Everythingtarian) July 29, 2009 at 7:37 am

yay – share our strength is an AWESOME org. i’ve done work with them in a previous internship, so i can’t wait to read about it!

i want to take the choc porcupine home with me. is it weird that in elem school, porcupines were my fave animal? then it changed to armadillo. i was a strange kid, no lie.

that hiking looks amazing, as does that creamy protein oatmeal, apple + PB and everything. i love your long posts!

(1) brew – i love my WI leinie’s honeyweiss with a lemon. ups the class factor a bit!

(2) MN…we like to run, be outside, go tubing, a lot of lake sports…ya know the drill.

(3) i don’t discriminate with nut butters. i really haven’t met one i didn’t like.

love you miss janeth – have a fab day love!

april July 29, 2009 at 7:47 am

I hate how other burn more calories than me! In that fat burn class I take this lady burned almost 500 calories in 45 minutes and I burned almost 300.. what the heck??? She was also taller than me though so maybe thats why? who knows..

I really need to try your salads! I need to get over my fear of cottage cheese.. i only like it whipped with vanilla, stevia, and cinnamon!

Oh and I love the flavored peanut butters for a snack or for dessert but I like real pb for oatmeal and sandwiches!

Emily July 29, 2009 at 8:22 am

I haven’t been hiking in too long! Def not photo overkill there.

Looks like you did well at girls’ night! I agree: life is too short.

1. Hm. Any hefeweizen is usually my favorite.

2. I live in such a tourist spot. Primarily for the beach. And dining and shopping and the pier and people watching. I guess.

3. I go for the other-nut butters over peanut, because I like my buttahs raw. I love cashew. And almond. And raw seed butters. I’ve never tried any flavored pbs, but those pb & co flavors always look tempting.

Anne K. July 29, 2009 at 8:56 am

Haha, I’ve been “feeling the burn” heat-wise in AZ! It’s so freaking hot here!! That’s so cool about foodbuzz, and your leg workout looks great!

Caloric burn is related to height, weight, and gender as far as the heart rate monitor stats go. Since I’m tiny (4’11) and have a small amount of body mass, I burn very few calories compared to other people. I burn about 65 calories when I run a mile, and other people can easily burn 90-100+ depending on how much mass they have to move, and how much energy (calories). It’s related to physics and all that jazz :)

For weight lifting, the monitor judges by your heart rate. If you’re smaller than someone else, it’ll say you burn less calories. And since you’re 5’1, that may be the case. For weight-lifting, you’ll get an after burn though, cause you’re muscles have to use energy repair themselves. Also, studies have shown it boosts your metabolism for like 12-24 hours or something like that after the workout.

But yea, basically the caloric burn is related to weight, height, and gender.

Hiking looks like fun, and I love that adorable dessert :D

1) I don’t really drink, but I love champagne ;) haha. I tried pumpkin ale before and liked it though :p

2) In Michigan… people come here for the football!

3) Love flavored pbs–especially pb & co! They’re perfect :)

Angharad July 29, 2009 at 9:13 am

Alright darlin (said in meanest cockney accent), your posts make me happy!

Way to rock the work outs! 9.8?! I would fall off, no doubt. The hiking looks so pretty – I miss trees/hills.

Ok so I might need to come to SLC just for the porcupine? I’m sure there are a million other reasons but right now the porc is the only one that sounds right. Get-it-in-me-mouth. Also, all about eating out with the girls and not letting your eating plan get in the way too much – plus you had ahi tuna which looked super radical. I say, good choice!

That event sounds way fun – cannot wait for the update. Have fun!

1) I only got into drinking brews hella recently. I like Oberon and also Blue Moon. The hipster/trashster in me enjoys a Pabst also…
2) Minneapolis: lakes. However a lot of people come here for the Mall of America (my idea of hell) which makes me pretty sad.
3) Never tried flavored PB! What?!

peanutbutterandjenny July 29, 2009 at 9:58 am

flavored PB is my middle name girl .. it rocks my world.

beautiful hike for some beautiful chicks <3 glad you enjoyed it!

jocelynsteiber July 29, 2009 at 10:18 am

Look at you you little nature girl! Sadly I don’t get to be with nature too much (living in NYC) I’ve been a little off lately and I’m thinking that’s probably why! I need some trees in my life : )

2) I’m origionally from Southampton, NY so when I go home I love to enjoy the beach! I like to take walks and go for a swim in the ocean!! (miss it sooo much)

3) I love Justin’s Honey PB also! I love the portion control because I’ve been know to eat an entire jar of PB before! oops : )


Taylor July 29, 2009 at 11:14 am

The Foodbuzz event sounds like an amazin experience! And those are gorgeous pics of you guys in the mountians! I love hiking, too bad Florida doesn’t have much hiking :(

Devan July 29, 2009 at 11:17 am

aweome!! congrats on the foodbuzz event!! that is so cool!!
Okay, cutest dogs EVER!!!!<3

Julie July 29, 2009 at 11:26 am

I like my PB straiiiight up. As for my alchys I’m a big Michelob Ultra fan these days. ESPESH when they serve it super frosty. mmm mm good.

in my town? uh sit in my house and blog. haha outside of my town I do love to frequent the city!

homegirlcaneat July 29, 2009 at 11:28 am

I love the porcupine, the outdoorsy pictures, the MOON!, the pups, yo friends (you all look like sistas!), and WOOPWOOP foodbuzz!

1) Lately I have been loving Stella and Widmer..so delicious. Can’t deal.

2) SAN FRAN..well, they come to do urrythang! Eat sourdough bread, walk the GGB, party with Irish boys, etc

3) I love my PB straight up too and chunky. I have WCW and DCD but they sometimes just taste so sugary that it throws off my tastebuds!

allijag July 29, 2009 at 12:19 pm

ahhhhh SO MANY sweet puppahs! :) I love it!
awesome eats – especially chocolate fishy :)

um – can you just come and be my personal trainer please?

April July 29, 2009 at 12:34 pm

Loved all the pictures!

I make my dog carry my keys too ;)

Great workout for a shorty! I can say that because i’m only 5’3.

runningyogini July 29, 2009 at 12:58 pm

Wow! Those picts are SO beautiful! I feel like crying. Sniff sniff. Not that NC isn’t pretty, but I just so happen to be on the wrong side of NC. LOL! Your workouts are AWESOME! Wonder woman!!!

elise July 29, 2009 at 1:02 pm

awww..cute pups.

that hike looks like a blast. since im in nyc now, peeps travel here for just about errrrthang. before that i lived in los angeles, so thats another big ass destination point for vacationers.

ive seen the justins packets before, so good to know i should give em a try!

Cei July 29, 2009 at 2:01 pm

Phew…you are a weight lifting machine!!! How do you get all that done in just 55 minutes…my workouts seem to take foooorrrrever!!

1. I am a cider with lime drinker…well I used to be before I realised just how many pesky calories were in it!! Booo!! Now I just don’t drink!!

2. Here in the sunny U of K, Chester is quite a tourist hotspot as it is a Roman Walled city and has an ampitheatre and stuff….loadsa history to check out!! It’s very pretty!!

3. Flavoured peanut butter!!??? We don’t get none of that fancy business over here….ooo although I have seen those jars where it’s swirled with chocolate or jam…don’t reckon much to that myself though!!! Yeuch!!! Peanut butter…straight up works for me!!! Add the crazy stuff once it’s on the bread!!!


mom July 29, 2009 at 2:24 pm

OOOh I love all the photos and esp Randall B carrying your keys, way to get him to work for you!! The flower photo was in my honor I’m sure and WHEN can we go eat one of those CUTE porcupine desserts??!! xoxoxo

Tay July 29, 2009 at 3:06 pm

Damn girl you must have rockin’ legs!! And that flatbread looks droolworthy. Yummmmm.

1. I don’t drink too much but I guess I’d say coors light
2. I guess people come to my school’s town to go to the Madonna Inn. Or the mission here.
3. I love flavored PBs!! They can be sweet and different, but delish!

balancejoyanddelicias July 29, 2009 at 5:43 pm

foodbuzz event sounds interesting, I wish I could attend.
the chocolate porcupine served with vanilla bean ice cream looks delicious and so cute! send to Mara, i’m sure she’ll post it on cute Saturday post!

1. I like Gevalia signature blend.
2. visit Georgetown
3. Dark chocolate dream of PB & Co

tessa July 29, 2009 at 7:03 pm

hey lady, so i went on a blogging hiatus but tis’ back!
hummus n’ veggies, bananas n’ peanut butta and ahi tuna salad oh my! damn girl those eats look good :)
oh and you could never do a hiking over kill in my perspective, i just got back from being hiking coordinator at a summer camp!

peanutbutterprerogative July 29, 2009 at 10:24 pm

wow you are so lucky to have such beautiful scenery as a backdrop to your exercise! we don’t have that here in memphis, but we do have…
1. PBR with lime…
2. which can be purchased for .50 everyday at happy hour downtown…what? i’d come to this city for that! oh…and graceland i guess.
3. i don’t discriminate. i love any nut butter :) but i do love a good natural PB that you squirt yourself…helps on the expense too!!

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