some stellar new moves.

by Janetha on December 2, 2009

in meals,moves

hi guys! i am going to make this post a little snappy because marshall is waiting for me so we can watch dexter~season four is SO good!  we have been watching it on channel 131 which has all the episodes for free!  they actually have all sorts of shows and movies on there~the only downside is sometimes the sound quality is a bit dodgy but for the most part it rocks.  check it out!

it was awesome hearing all of your goals for december.  whoever said new year’s is the time for goals is way off.. december 1st is a much better time to set the bar and start achieving :) good luck to everyone on all of your goals!

can i just say that my make-up-as-you-go lower body workout from yesterday has already left me with killer DOMS (delayed onset muscle soreness) already!  my hamstrings are aching and my glutes are sore.. i love being sore from working out.. such a good feeling.  do you like it too?  or do you hate it?

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so i started out my day with, what else? waffle wednesday!

meal 1: 2 kashi golean blueberry waffles topped with oikos+PB2 @ 8:30 AM

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as much as i love making my own protein waffles, these kashi toaster waffles are a good sub for when i am feeling lazy :)

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the oikos and chocolate PB2 make a fantastic topping~plus it is much better for me than sugary syrup.. this tasty combo is packed with protein and healthy fat~

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actually, with the protein from the waffles and yogurt combined, this breakfast boasts 34 grams of protein! a sprinkle of cinnamon topped off this waffle wednesday celebration perfectly~

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i originally had a lunch date planned with some of my girls but one had to go out of town unexpectedly, she is an archaeologist (congrats on your master’s degree j5!) and my other friend’s little girl woke up sick :( feel better kaia bear!  instead of eating out, i ate at work.. leftovers!

meal 2: turkey+pumpkin enchilada @ 12:30 PM

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this was super good the second time around! leftovers always are so delicious because the flavors have the chance to meld together overnight.  i didn’t have any avocado with me but the greek yogurt served as an excellent garnish!

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OH.. one thing i have been doing lately and wanted to share with all y’all.. turning my summer dresses into winter wear.  remember this dress i bought from forever 21 in the summer?  well, it made an appearance today in 35 degree temps!

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i paired the dress with black tights, a black cardigan and my gray boots and voilà! a summer outfit is transformed.  i am going to start doing this alls the time.

i know i just ranted and raved about cardio in a fasted state, but i could not say not to this juicy pear around 4 PM~

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marshall and i have declared that we like pears more than apples these days. plus they are cheaper! i know that is something we can all appreciate.

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my workout was INCREDIBLE today!! first off i started with 20 minutes of HIIT on the treadmill and instead of doing my usual steady increase in speed i did jog/sprint splits~90 seconds each.  i posted a page about this on my moves page where you can read about it in detail.  here is how it went:

  • 2 minute warmup~i did this at 5 mph
  • 90 second jog @ 6.0 mph
  • 90 second sprint @ 9.0 mph
  • 90 second jog @ 5.0 mph
  • 90 second sprint @ 8.0 mph
  • 90 second jog @ 5.0 mph
  • 90 second sprint @ 8.0 mph
  • 90 second jog @ 5.5 mph
  • 90 second sprint @ 8.5 mph
  • 90 second jog @ 6.0 mph
  • 90 second sprint @ 8.5 mph
  • 90 second jog @ 5.0 mph
  • 90 second sprint @ 9.0 mph
  • 1 minute recovery @ 3.0 mph

total time: 21 minutes

total distance: 2.3 miles

and THEN because i had a little extra time i did this routine on the stairmill, i posted a page about it here.

  • minute 1: level 8, facing forward
  • minute 2: level 8, facing left, stepping my left foot in FRONT of my right as i stepped
  • minute 3: level 8, facing right, stepping my right foot in FRONT of my left as i stepped
  • minute 4: level 5, facing backward
  • minute 5: level 8, facing forward
  • minute 6: level 8, facing left, stepping my left foot in BACK of my right as i stepped
  • minute 7: level 8, facing right, stepping my right foot in BACK of my left as i stepped
  • minute 8: level 5, facing backward
  • minute 9: high speed, facing forward, double stepping (this means step up two steps at a time and skip every other step instead of stepping on every step)
  • minute 10: level 2, facing forward, after each slllooowww step, kicked my leg back straight behind me and flexed my glutes (really felt the DOMS in my buns!) similar to a walking lunge leg lift.

the end! wow, my heart was pumping after this one.  i highly suggest trying this 30 minute duo.

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i came home, exhausted, and SO HAPPY that i didn’t have to make dinner!  this morning i put a bunch of ingredients in my little friend:

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and came home to this!

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you can check out what went into the crock pot by checking out my new recipe here.

meal 3: chicken + white bean salsa soup & slice of toast  sun butter @ 6:00 PM

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yes, i am aware my kitchen lighting fails. but the flavor of this soup was outstanding!

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and some may think this is an odd combo but i love dipping toast with peanut butter in my broth-based soups so i decided to top a slice of nature’s path 100% whole wheat with 1/2 TB of sun butter~

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mmmm. great dinner! it is totally body for life friendly and balanced and another great part about it is that the whole pot of soup only cost $8.00 to make!  that is less than two bucks per serving. stellar.

i do need to fess up to one small lick~

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ever since i saw this ice cream on brandi’s blog months ago i have been searching for it.  well.. marshall found it! and brought it over tonight.  so i did have a couple tastes~in all honesty i probably had less than 2 tablespoons.  talk about self control!! and i am glad i finally got to taste this delicious stuff :)

well i am going to call it quits on internet land for tonight, hope you all are having a great week and i will catch up with you later!  giveaway coming sooooon.

in national food holiday news: today was national fritters day, tomorrow (december 3) is national apple pie day and friday is national cookie day!  it also happens to be national cookie cutter week, national fruit cake month and national egg nog month.  now you know!

Qs~

1. favorite TV show currently? and of all time? i don’t watch much TV but i definitely have to say that at the moment, my favorite is dexter. of all time? probably seinfeld.

2. in honor of friday’s national food holiday, what is favorite cookie?  i really like snickerdoodles~must be the cinnamon lover in me. i also like good, old-fashioned chocolate chip cookies! this recipe is the best.

xo. janetha b.

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Emily (The Experimentarian) December 3, 2009 at 7:12 pm

Aw JB you lookin so fly! Gah! When am i ever going to remember waffle wednesday?? I need to make some protein waffles STAT. Rut buster! xoxo

Ildie December 3, 2009 at 9:52 pm

Hey there lady.

1. I’m currently loving on House M.D. and So You Think You Can Dance. All time, I would have to agree, is Seinfeld! :)

2. Fave cookie would be these hazelnut filled rolls covered in powdered sugar my mom used to bring home for us all the time. SO GOOD! I haven’t had one in a loooooong time! And now I’m not going to be able to stop thinking about them! DAMN IT!

Jenny December 4, 2009 at 4:07 pm

just throwing this out there — your waffles and yog. pic look like breasticles. I’m so mature. ;)

way to work that dress ma! ’tis far too beautiful to be limited to summer wear.

xoxo

Hayley December 5, 2009 at 3:45 pm

That’s a really awesome workout you did! I’ve never heard of facing one direction on the treadmill and actually crossing one leg over the other – what speed was that at? I’ve done the side-facing and rear-facing stuff (which I LOVE) but not the crossovers…how cool!!

Pumpkin enchiladas?!? Holy hell I need that recipe!!

Hayley December 5, 2009 at 3:48 pm

Oops! I just re-read that part and I noticed that you were on the stair-stepper and not the treadmill. I wish we had a stepmill at our Y…that workout looks SO GOOD!

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