oh, hello! it just took me twenty four minutes to get my laptop to function properly. annoyed much?
it was fun to hear everybody’s yays and nays in the comments of my last post! it was quite to cop-out of a post on my part, but it generated a lot of fun things to read, so i guess it was worth it after all!
don’t forget, wednesday is the last day to enter my lisa leonard designs custom jewelry giveaway.. so get your entries in while you can!
in other items of business, i am stoked to see so many of you signing up for my secret bloggie valentine! i know that i originally said you have until january 29th to sign up, but i have had a few emails from people worried that they will not have enough time to get things shipped and they would prefer to get their assigned recipient sooner rather than later~~ SO, due to popular demand, i will be taking names for the swap until this friday, january 22nd and i will distribute the recipients this weekend! remember, if you would like to participate, send me your name, mailing address and blog address (if applicable) to janethabenson at gmail dot com.
i always eat protein with every meal, but today’s eats seemed extra protein packed for some reason… i will tell you the protein grams at each meal in case you are curious!
meal 1: protein oatmeal @ 9:30 AM
this had 23g of protein. i cooked this on super low with double the water for triple the time. it made for a waaaay bigger portion and the oats were so fluffy!
i nearly cried when it was gone.
meal 2: leftover taco salad + 1/2 whole wheat pita @ 12:30 PM
this had about 30g of protein, give or take. you will notice i added the pita bread today but didn’t have it last night. well, i am not eating breads/pitas/etc after meal three.. but at meal two? free game!
i can honestly say i prefer greek yogurt on anything and everything as opposed to alternate toppings. back in the day i’d top this with fattening sour cream. now? i love a dollup of protein packed, fat free greek yogurt. yum!
work was busy today.
meal 3: peanut butter chocolate banana protein yogurt @ 4:00 PM
for this, i mixed 3/4 cup oikos with 1 packet of double chocolate designer whey protein powder which has 60 calories, 10g protein and 2g carbs. super duper chocolatey!
i also threw in some chocolate PB2 and a sliced banana that my super rad co-worker lindsay gave me ;) the snack clocked in at about 30g protein.
no, it is no cereal greek yogurt mess, but the banana and PB2 clocks in at a close second when it comes to yogurt mix-ins.
i had an upper body workout today and since i didn’t make it to the gym until 6:15, i decided to superset my moves. a superset is when you do the exercises for different muscle groups back to back without rest. here is how it went:
- 5 min warmup on elliptical level 5
superset #1: triceps & biceps
|
move |
weight |
reps |
| straight bar push down | 45# | 15 |
| standing cable curl | 45# | 15 |
| straight bar push down | 45# | 15 |
| standing cable curl | 40# | 15 |
| straight bar push down | 45# | 15 |
| standing cable curl | 35# | 15 |
superset #2: chest & shoulders
|
move |
weight |
reps |
| single arm cable crossovers | 10# | 15 each arm |
| standing cable raises | 10# | 15 each arm |
| single arm cable crossovers | 10# | 15 each arm |
| standing cable raises | 10# | 15 each arm |
| single arm cable crossovers | 10# | 15 each arm |
| standing cable raises | 10# | 15 each arm |
superset #3: chest & shoulders
|
move |
weight |
reps |
| incline press w/ twist | 17.5# db each hand | 15 |
| incline front raises | 5# db each hand | 15 |
| incline press w/ twist | 17.5# db each hand | 15 |
| incline front raises | 5# db each hand | 15 |
| incline press w/ twist | 17.5# db each hand | 15 |
| incline front raises | 5# db each hand | 15 |
superset #4: triceps & back
|
move |
weight |
reps |
| face down incline kickbacks | 5# db each hand | 15 |
| reverse incline flyes | 7.5# db each hand | 15 |
| face down incline kickbacks | 5# db each hand | 15 |
| reverse incline flyes | 7.5# db each hand | 15 |
| face down incline kickbacks | 5# db each hand | 15 |
| reverse incline flyes | 7.5# db each hand | 15 |
superset #5: biceps & shoulders
|
move |
weight |
reps |
| seated bicep curls | 10# db each hand | 15 |
| dumbbell press w/ twist | 10# db each hand | 15 |
| seated bicep curls | 10# db each hand | 15 |
| dumbbell press w/ twist | 10# db each hand | 15 |
| seated bicep curls | 10# db each hand | 15 |
| dumbbell press w/ twist | 10# db each hand | 15 |
superset #6: chest & triceps
|
move |
weight |
reps |
| barbell press | 40# | 15 |
| barbell extension (skullcrusher) | 30# | 15 |
| barbell press | 40# | 15 |
| barbell extension (skullcrusher) | 30# | 15 |
| barbell press | 40# | 15 |
| barbell extension (skullcrusher) | 30# | 15 |
superset #7: biceps & back
|
move |
weight |
reps |
| barbell curl | 25# | 15 |
| barbell bent over row | 30# | 15 |
| barbell curl | 25# | 15 |
| barbell bent over row | 30# | 15 |
| barbell curl | 20# | 15 |
| barbell bent over row | 30# | 15 |
extra move (not superset): back
| move | weight | reps |
| wide grip pulldowns | 30# | 15 |
| wide grip pulldowns | 40# | 15 |
| wide grip pulldowns | 30# | 15 |
yowza. that workout was fabulous! it took one hour total.
refueled in the car with meal 4: EAS muscle armor + whey protein isolate @ 7:15 PM
ugh, the water was luke warm and this did not taste awesome. i drank it real fast and got it over with. usually i enjoy this drink because i have ice and it gets all cold and frosty. not this time, kids. p.s.~ this had 23g protein.
when i got home i celebrated national popcorn day with a 100 calorie bag of burnt kettle corn. turns out i had no idea how long to cook those 100 calorie bags.. never purchased them before.. and it burned. ah well, what can ya do? of course i still ate it!
dinner was random.
meal 5: chicken breast + laughing cow wedge + TJ’s corn salsa & roasted sweet potatoes + carrots + broccoli
random, but delish. 52g protein!
close ups:
yum.
i also did a little baking tonight! i made a double batch of april’s low carb sweet bread using 1 cup of ground flax and 1 cup of soy protein powder.. so i am not sure where the stats end up on this stuff, somewhere between the two versions she gives on the recipe page.
mixing time.. my arms literally ached as i mixed this! that upper body workout really did a number on me!
pre-baked.. i didn’t have a loaf pan on me so i put it in a 9×9 cake pan and it will make 16 individual square servings!
post-baked!
you bet i had a sample! this was somewhere between 7.5 and 15 grams of protein~ so we will just say 12g of protein for the small square.
it was really moist and delicious. thanks for the recipe april! hard to believe this is low carb. i think it will save me when i have those bread cravings :) i wanted to bake some more recipes~ including beek’s chia granola and april’s dark chocolate muffins but i ran out of time.
dang, i think i got around 165 grams of protein today. i typically get 130 grams. i think my muscles needed it! that workout was intense.
well there you have it! my meals & moves for tuesday. tomorrow should be a great day as far as meals & moves go:
- waffle wednesday!
- lunch date with my favorite experimentarian
- new cardio routine and new ab moves
- crock pot wednesday for dinnerrr
- deb’s hot chocolate smoothie for dessert!
can it be tomorrow already?!
Qs~
1. what is the last thing you baked? how did it turn out? april’s bread.. turned out baller!
2. what is your favorite yogurt mix-in? i know i have asked this before but it has been awhile and i’ve gained readers since then. my faaaave mix in is shredded spoonfuls~ but really, any cereal will do. i sure miss that! oh well, jamaica is soon :)
xo. janetha b.
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haha yayyy popcorn day! thanks for clearing that one up for me ;)
ya your raisin hating is blog famous, feel special! i had to do some math on your oat cooking method, it looks like it turned out great the way that you cooked em!
last thing i baked: cornbread i think. SO GOOD with soup
yog mix in: fresh strawberries
Hey Girl, you are brave with the burnt popcorn. It has a flavor that I burp up (sorry to be graphic!) for like 12 hrs. Never will I eat it, even on Natl P’Corn Day LOL
Thx for all your AWESOME comments this afternooon; i could tell you were workin’ your way thru your reader. I hear ya!
The Vday exchange..you and I roll a little more last minute than other so for us 29th woulda been cool, but 22nd for the more prepared types :) Motherhood shook me loose from the later and i am now the former. ha!
xoxo
dang girl, lots of protein and lots of good eats today. i am jealous. i ate well too but sometimes when you are looking at other people’s eats, you just want to attack the computer screen (at least i do) lol.
i had a pack of 100 calorie kettle corn today too! i put mine in for 1 min 45 sec. comes out perfect every time. i kind of like it a little burnt though so i might go for 2 minutes sometimes. is that weird?
lets see…the last time i baked…it was an apple crumble that turned out delicious! matthew’s roomie told me it was better than his mom’s. hard to believe but hey, i’ll take it. geez, that was so long ago. i hardly bake anymore. it just takes so much effort getting everything out. i want to try the can of pumpkin trick though, using 1 box of cake mix + 1 can of pumpkin and supposedly, that gives you perfectly fluffy muffins as if you used the eggs & oil per the instructions on the box.
i bought a loaf pan today though because i totally want to try april’s lo carb sweet bread! your batch looks awesome.
Fabulous eats! I love me some fluffy oatsies :).
The last thing I’ve baked… was hemp-nola. Does that count? ;)
As for yogurt mix ins I probably can’t tell what my favourite is. The possibilities are endless!
those oats look amaaaazingly tasty!
an interesting post, janetha… you said you eat about 130g protein usually… how much do you think the average person consumes per day? how much is recommended?
1. uhm…. i can’t remember the last time i baked. not having an oven is sort of a problem, because i love it.
2.berries, coconut, and nuts. mini chocochips optional. nommalicious!
LOVE the meals today!
I can’t remember the last thing I baked!! Means I should probably get those muffin tins out!
That sweet bread looks amazing!
The last thing I baked was gluten/dairy free cookies for a friends christmas eve party. I have a to make cookies tomorrow for a cookie exchange I’m doing which is quite exciting!
My favorite yogurt stir in has to be carob powder, raisins and toasted seeds yum!
What kind of protein power do you put in your oatmeal? Or do you just use egg whites?? Last thing I baked was a chocolate chip pie .. was so good .. recipe coming soon! My fave yogurt mix ins are banana soft serve and chocolate chips. So yummy!
Girl, with all the hardcore strength training you do, you NEED all this protein. I bet you felt GREAT all day after all of this protein-packed eats.
I LOVE burnt popcorn. Kind of odd because I hate burnt things, but I will only eat my popcorn if it’s charred. Weird little obsession I suppose.
Love you!
Been reading your blog for a couple months and I love it! Just wanted to say that I made your Chicken Curry and it was DELICIOUS! Thanks so much for sharing the recipe! (I posted it on my blog too, but linked it back to you!)
Hey, Janetha!
Loved your eats! 100% Protein Packed ;)
The last thing I baked… was a batch of oatmeal cookies, on christmas day.
Hehe. I´m at Grandma´s house, so we´re eating her food… No cooking skills needed ;)
My favourite yogurt mix-in would be… Crumbled Nature Valley´s Honey&Oats granola bar. YUUUUM. I love those things…
:D
I love your blog. You´re photos are awesome :)
Brazilian kisses,
Gabriela
mmm, I don’t ever really want popcorn–until I see it! then I crave it like mad! Guess what? I made April’s bread last night, too! Random! Only mine didn’t turn out as well. Oops. Can’t wait for luncheeeee!! xoxo
Everyone Is making aprils bread! Looks soo good!
Dinner looks fab and filled with lots of protein!
Those oats are so fluffy, I thought they were cottage cheese! Looks awesome.
1. I’m pretty sure the last thing I baked was a “Too Much Chocolate Cake” for my friend’s birthday, covered in vanilla buttercream and chocolate chips…damn, now I want some. I kind of went nuts with the holiday baking :/
2. My fave yogurt mix-in is just plain honey. Boring, I know.
The last thing I baked was probably something over the holidays. Unless you count baking chicken breasts! LOL
My favorite yogurt mix-in is peanut butter or granola, depending on the flavor yogurt. :)
Have a great Wednesday…which it sounds like you will!
1. Last thing I baked? Well, I hardly ever bake. The last thing I baked were my gingerbread men in December… They were cute (and pretty good).
2. Okay, this one is really weird. Flax seeds. I grew up eating yogurt with flax seeds so it brings back memories… :)
yayyyy i’m so glad you celebrated popcorn day! mini bags are always such tricky suckers in trying to figure out how long to cook. you’ll get the hang of it ;)
how underrated is laughing cow. seriously i think i use that shiz in my everyday life like 5,000000000 times.
p.s. your workout was fab.
I have the same issue with those tiny popcorn bags – I always burn them – um and then eat them anyways! Last thing I baked was banana bread – delicious and yummy. Mmm and my fave yog mix in? Tie between almond butter and raspberries!
Yay I’m so glad you liked the bread! It tastes so carby doesnt it?? And with my workouts I almost always do supersets. I like it because when you get tired doing one set you can move on right away!
I really want to do the V-day swap, but my trip is coming up, and I just don’t think I could get it done :( It will still be fun, though!
1. what is the last thing you baked? how did it turn out? I made my own version of MamaPea’s Almond Joy cookie bars last night, and they’re fantastic!
2. what is your favorite yogurt mix-in? trail mix
Your dinner is so pretty- as is your lunch! Did you get a new camera? All looks delish :)
1. what is the last thing you baked? how did it turn out? I made some awesome fat free pumpkin maple muffins. I kept meaning to write it out as a guest post for when you are away but never got round to it. They rocked though.
2. what is your favorite yogurt mix-in? Right now, muffins. Banana, PB2, granola… I have been trying to think of one single food that doesn’t taste amazing with yogurt and can’t come up with anything!
That oatmeal looks so fluffy and delicious. I would like some right now, please. :)
1) Tina’s oatmeal raisin bars. They’re a winner!
2) I love granola and/or flax!
I baked a coconut cake for my going away/my mom’s birthday… it was fab!! I have been meaning to bake soon, though.
And I love fruit and granola in my yogurt! Or Kashi Go Lean =)
xo
Kris
I’m in the process of making honey whole wheat bagels. We’ll see how that turns out!
Love apple in my yogurt!
More water in the oats aye? I’ll have to try that this Saturday when I can make my oats at home on the stove instead of microwave prison at work.
1. Kodiak Cakes brownies for New Years. I had just one it was damn good.
2. Granola and fresh fruit mix. You get your fruit it and I like the crunch of the granola. :)
HEY BOO!!!
okay so freaking beastly workout, as always! and i SERIOUSLY may have to take you up on that mighty maple offer later!! your dinner is ballinnnnn. laughing cow+chicken is da best combo. mmm tereyaki (misspelled) brussel sprouts sound freaking amazing! LOVE me some greek yogurt+PB2 action! whered you find that protein powder? LOVE APRILS bread!! girl ive been eating so much of it! its so good toasted in the oven too!
I love sour cream on taco salads but I’ll have to try out some Oikos on top instead. MMM taco salad!
I’ll also have to try double chocolate designer whey protein powder packets. They have great stats! And these days, I’m all about getting more protein in.
Holy supersets! I would have been dying afterwards!
Last thing I baked was some oatmeal bars using Tina’s Oatmeal Raisin bars recipe. They were awesome!!!
And my fave yogurt mix-in is crunchy granola and blueberries. YUM!
I baked kale chips last week. Does that count? ;) I burnt them.
I like granola in my yogurt. Although I don’t buy much granola b/c I eat too much granola when I have it.
protein-packed queen right up in herre…i never counts stats like protein, but i would be interested to see how much i get. hmmmm….
yog mess = epic. that’s all i am saying.
last thing i baked…do pancakes count? that was on sunday. otherwise, maybe a batch of pumpkin molasses cookies a few months ago? i need to get up in the kitch and start baking again.
yog mixins…i am going to go with the classic: plain greek yog w/ sliced/mashed naner, granola + nut butter. sooooooo good!
ummm we need to catch up soon. perhaps a phone chat? LEMME KNOW!
Oh I can’t wait to try the low carb bread. I have almond meal, flaxseed, and whey protein powder. Do you think the combo of the three would work for the bread? I can’t eat soy or wheat. Thanks and fun recipes!
LCotter
Last thing I baked? I think it was Dreena Burton’s Who put Peanut Butter in my Chocolate cookies!
favorite yogurt mixins are granola and fruit! mm mm
I get reallllly sad when I finish my oats in the morning too! And that chicken with laughing cow dinner looks incredible to me!
1. Ugh i haven’t baked in so. long. I seriously don’t know!
2. I love diced apples, vitatops, and cereal in my yogurt! :)
I am having a 100 cal bag of popcorn later today! its the jollytime kettle corn SO good! but if I have it too often I get sick of it, sO i have it once in a while and its soooo good!
i am always so sad after i finished breakfast, it is by far my favorite meal and sometimes have been known to lick the bowl, yes its tru I do, don’t judge me :)
lastthing I baked?? hmm wow I cannot even remember!! probably a pumpkin protein loaf, but I want to try april’s bread!
luke warm protein drinks…blahhh I gag with those too, but if it the only option i DOWN taht sucker and never look back!
xoxox
You are seriously so inspirational girl, with your hour long strength workouts. I seriously don’t think I could last that long! I go 20-25 minutes, get bored or run out of ideas. And that’s that! haha.
1. I last baked my favorite chocolate chips cookies for my friend’s birthday. Always a hit :-) And I even make it with WW flour and no one knows the diff ;-)
2. Pumpkin and cinnamon is bomb. But you can’t beat cereal! Or even a doughy Vitatop (one of the bran ones, not chocolate – much better).
girl how the heck do ya make protein look so damn appetizing?!
1. chia pumpkin pie — hate to toot my own horn but toot freakin toot, it was bomb.
2. le butter de peanut, obvi.
<3
Those mini popcorn bags are tricky – I always type in random numbers on the microwave (22 seconds for coffee, 2:22 for oatmeal and popcorn). I guess that just reflects my fav number tho. I just wait until the popping slows down then pull it out, about 1 min 35 seconds?
1) My lord, the last time I baked was the week before Christmas! How in the hell did that happen?? I need to get on it.
2)I have to have almond butter in any yogurt concoction. It’s required.
Wow, I’ve really been trying to up my protein consumption but you straight kicked my tush with those eats! Awesome!
1. Ummmmmmmm…….. I honestly have no idea when the last time I baked was. I am such a bum.
2. Right now it’s Dylan’s Chia Seed Granola. So good!
Have a good day friend!
Girl you kick butt!!! You and your hardcore workouts rock!!! U are an inspiration ! Im so proud of you too, your bikini ready plan is going great! I burn popcorn all the time, I can never get the time right, lol , butI still eat it too, the house smells and that burnt smell is hard to get rid of!
Chix and laughing cow equals yum!!! I need some of that in my life!! I read your blog everyday, just dont comment that much, but am going to more !! I love it!
Have a great day! xo
Gynecologists everywhere are probably shitting their pants right now.
Yaaa for popcorn day! I definitely burnt mine too…but I like it burnt :) Last thing I baked were oatmeal protein bars, and they were BOMB delicious! My favorite yogurt add-in is an APPLE and cinnamon! hope your hump day is going fantastically! xoxo!
Ahhh yes. Protein packed is right! I love that you love your protein Janetha! They are my favorite days. Great looks bars, I’m gonna have to try that.
Holy taco salad deliciousness!!! I am with you on greek yogurt and actually do not even like sour cream anymore.
Your workouts always make me tired just reading them …The low carb bread looks awesome too.
1. I baked Jay my famous chocolate chip walnut cookies thinking I could avoid them – um, ya, I suck….I think I ate like 1/3 of them :)
2. I think I LOVE everything in my yogurt – favorites usually include fruit to make it chunky and cereal/granola or nuts for crunch. If I want to boost the protein I add cottage cheese (way better than protein powder :D) but I know you won’t touch that one.
Happy Hump Day – can it be Friday yet?! I know your day is fantastic based on what you listed.
MAN I love your food. Holy protein queen! Feed those muscles! And those workouts of yours… killer. Wanna be my personal trainer? I’ll pay you in… oatmeal?? Mmmm oatmeal.
I’ve been wanting to bake that bread of April’s since I first saw the recipe. It looks deeeelicious.
As for fav yogurt mixins, there are so many! Peanut butter, cocoa powder, dried fruit and nuts, weetabix, FROZEN fruit is a biggie for me. I just love yogurt with anything really :)
Fave yogurt mix-ins: Sunbutter and wheat germ:)
Can you please move to Atlanta and cook for me?
I baked apple muffins last weekend. They were pretty good.
My favorite yogurt mix ins are cereal and banana slices.
Holy Protein! I always try to incorporate more in my eats…but I just can’t do it like you do.
1. I baked bread on Monday and it’s fantastic!
2. Granola is my fave yogurt mix-in.
I have totally been craving taco salad lately! I feel the same way about FF Greek yogurt. I honestly cannot tell the difference between FF sour cream!
Totally missed Popcorn Day. I should be ashamed. Is it weird that I kind of *like* burnt popcorn sometimes?! ;)
of course I would love for you to include the grams of protein with each meal =)
i have a random question because I’m pretty sure you keep track of your protein, do you measure your food or anything? just curious because I don’t think BFL requires counting/measuring.
That upper-body workout is killerrrrr!!! I have jelly arms just thinking about it. How’s the assistant working out for you? Is it making work life easier? I usually get around 130g of protein too. Any less and I feel like crap and am hungry all the time. Any more and I get bloated. Oh! And I tried kettle popcorn for the first time and didn’t like it!! I dunno, the sweetness threw me off!
1. I no-baked some protein bars ;)
2. Fresh berries and granola. Remember yapple sauce?? That needs to make a comeback!!
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