a balanced weekend.

by Janetha on January 31, 2010

in meals,moves

sigh~ another weekend gone by.  they go by way too fast!  since it is already 9 and i have a lot to show you guys.. i am going to jump right in.


saturday morning i woke up with a severe case of DOMS so i designated saturday my rest day from the gym.

i whipped up a quick and healthy breakfast~

1 cup egg whites+1 wedge laughing cow+TJs corn salsa+annie’s ketchup in a high fiber/low carb tortilla~


nutritious and delicious!


i drank myself awake with a whole pot of french press coffee as you saw in my kitchen video that i posted yesterday.


after breakfast i met up with momma b and we went to whole foods and sunflower market for some grocery shopping.

we snagged some lunch at the whole foods salad bar~


all sorts of good stuff in my salad. 

momma b was stoked that her salad plate matched her outfit!  i would be excited too.


after our grocery shopping extravaganza my mom treated me to a pedicure so my feet will be nice and polished for jamaica. thanks mom!

later that evening marshall and i joined some friends for a birthday celebration.  we had dinner at the beerhive~


this is a clever name for a bar in utah because we are the beehive state, those of you non-utahns were probably dying to know that, right?

the food served at the bar was prepared by the restaurant next door.  it is a german restaurant called vienna bistro.  i was excited to order whatever my heart desired since it was my free meal of the week.


i started out with an americano to warm my body up~it was a cold walk from the car to the bar.


for my entree, i ordered the chicken zigeuner schnitzel~


“All natural free-range chicken breast in a spicy pepper onion sauce served with house-made spätzle and blaukraut.”

this was SO delicious! and i was surprised how healthy it was, considering the typical german fare i’ve had in the past.  the chicken was baked and not oily at all. the spicy pepper onion sauce packed the perfect amount of heat and had intense flavor.


i used to think that i hated blaukraut but it turns out i really am a fan!  i love the pickled flavor and remarkable color.


the spätzle was suuuper delicious! it had a very chewy texture and paired perfectly with the chicken.


what is a free meal without dessert?  marshall and i bailed around 10 PM and went for some frozen yogurt! i had a small cup with strawberries, bananas & graham crackers~


perfect ending!


well the original plan this morning was to go snowboarding.  i woke up, made a pot of french pressed coffee and my favorite breakfast as of late… yoatgurt!


1/3 cup oats+1 scoop BSN banana nut bread protein powder topped with 6 oz fat free chobani and a drizzle of bulgarian peanut butter as a sunday treat :)


the banana nut bread protein powder had a nice flavor, but i hate to say it.. it was a tad on the sweet side for my palette.  and it had that hint of fake sweet flavor which i am not a huge fan of.  i definitely prefer EAS protein powder in my oats, but i am going to try the banana nut bread protein powder in a smoothie and see how it goes.

well.. plans were foiled when nobody wanted to go snowboarding today.  i wasn’t in the mood to drive up the canyon and snowboard by myself~ i don’t really like going alone.  but you know what i DO like to do alone?

go to the gym!

i ended up having an intense total body workout that combines weight training and cardio.  i burned 507 calories in an hour and 10 minutes.. that is a lot for my little body.  it is usually really hard for me to break 400 calories in an hour of exercising!

here are the details:

  • 10 minutes on treadmill:

minute #


0-1 6.0 MPH
1-2 6.5 MPH
2-3 7.0 MPH
3-4 7.5 MPH
4-5 8.0 MPH
5-6 6.0 MPH
6-7 6.5 MPH
7-8 7.0 MPH
8-9 7.5 MPH
9-10 8.0 MPH

1.16 miles total

  • 15 minute circuit workout three times through:




split squat w/ shoulder press 8# dumbbell in each hand 12 each leg
jump squat body weight 10
stiff leg dead lift w/ overhand row 30# barbell  
jump squat body weight 10
pike on bench body weight 20
jump squat body weight 10

i think the key to my calorie burn was doing the jump squats between sets, making my heart rate skyrocket.  special thanks to chandra for the split squat w/ shoulder press idea! love that new move!!

  • 10 minutes on elliptical:

minute #




0-1 11 average 7.0 MPH pedaling forward
1-2 12 average 7.0 MPH pedaling forward
2-3 13 average 7.0 MPH pedaling forward
3-4 14 average 7.0 MPH pedaling forward
4-5 15 average 7.0 MPH pedaling forward
5-6 6 average 5.5 MPH pedaling backward
6-7 7 average 5.5 MPH pedaling backward
7-8 8 average 5.5 MPH pedaling backward
8-9 9 average 5.5 MPH pedaling backward
9-10 10 average 5.5 MPH pedaling backward

total distance: 1.1 miles

  • 15 minute circuit workout three times through:




side lunge with front raise and side lunge with side raise one set w/ 5# dbs, two sets with 3# dbs 24 total (12 front raises, 12 side raises)
weighted jumping jacks 5# dumbbells 15
overhead cable extension 50# 15
weighted jumping jacks 5# dumbbells 15
sumo squat w/ biceps curl 10# dumbbells 15
weighted jumping jacks 5# dumbbells 15

again, the jumping jacks cranked the calorie burn by keeping my heart rate up.

  • 16 minutes on stair mill:

minute #



0-1 6 facing front
1-2 6 facing left
2-3 6 facing back
3-4 6 facing right
4-5 7 facing front
5-6 7 facing left
6-7 7 facing back
7-8 7 facing right
8-9 8 facing front
9-10 8 facing left
10-11 8 facing back
11-12 8 facing right
12-13 9 facing front
13-14 9 facing left
14-15 9 facing back
15-16 9 facing right

total distance: 1.5 miles

total time: 1 hour 10 minutes (this included walking to and from machines/weight room and wiping machines down), total calories: 507, max HR: 172, average HR: 141

WHEW. rad workout.

wanna know something crazy?  it is a 4 minute drive from the gym to my house. i drank 60 ounces of water in 4 minutes on the drive home.  that is just 4 ounces shy of half a gallon! in 4 minutes. i was thirsty.

recovered with this:


  • 1 scoop protein powder
  • 1 cup almond milk
  • 2 cups spinach
  • 1/2 banana
  • 1/2 cup berries
  • the gums
  • ice

it didn’t exactly turn a pretty color.. but boy it tasted delish!

IMG_5950 IMG_5949

i took this smoothie on the go and went to forever 21 for some retail therapy :)

tonight i had dinner at my mom’s house.  IT. WAS. AMAZING.

on the menu?

green salad:


this salad had spinach, romaine, cucumber, red pears, avocado, yellow bell peppers and orange bell peppers.

funeral potatoes:


a utah original!



grapes, blueberries, blackberries & pineapple.



gross. none for me!

pulled pork:


made in the crock pot.

pulled chicken:


made in a separate crock pot!

everyone had pulled pork/chicken sandwiches but i opted for a pulled chicken salad.  my plate:


OH MY GOSH!!! everyone run to your slow cookers right now and make this chicken!  it was that good!  i found this recipe online and my mom used it for the chicken. the only change was she used the reduced sugar ketchup instead of regular.


i ate myself into a food coma.

after dinner, my mom and i had a few rousing rounds of boggle (best game ever) and my brother even joined us for a bit.  i won.

my sis in law and niece made brownies :)



and who am i to turn down a brownie in almond milk?


for the record, that is a tiny bowl.. the brownie was probably 1” x 2”.  sure, it was a cheat.  but it is all about balance, right?

now i am finishing this post up and am going to go pass out.  only FOUR DAYS OF WORK and then i leave for jamaica bright and early friday morning! so excited!

speaking of.. i know i have neglected updating my jamaican me bikini ready challenge page, i have been busy, but i assure you i will be doing a recap of the challenge complete with before and after photos.

i can’t believe tomorrow is february! wow!

hope you all had a good weekend! see you tomorrow!


1. i need to buy a good book for jamaica. what can you suggest? i like easy reads.. entertaining.. suspenseful perhaps?

2. one month down! how are your new year’s resolutions going? i have kept to mine: floss every day, not a drop of soda and i am over 10% done with my 400 miles running goal.

xo. janetha b.

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katecooks February 1, 2010 at 2:06 pm

brownie in milk is genius. seriously, why have i never thought of that before?? so worth the baby cheat. speaking of babies (ok, kids), your niece looks super cute in that picture! little kids with chocolate faces are so funny…well, as long as they arent smearing it on your white sweater or something.

oh man, i have 8 million good books in mind but i cant think of just one or two to tell you! sometimes i like to go to B&N and just wander…have found so many awesome reads that way.

Andrea@WellnessNotes February 1, 2010 at 4:06 pm

Wow! I can’t believe you are leaving for Jamaica in 4 days. I remember when you first wrote about it, it seemed SOOOO far away…

Okay, I’ll go look at my 2010 goals now (I had planned on doing this anyway, but your reminder helped!)….

Allie February 1, 2010 at 4:16 pm

Mmm that chicken looks divine! Looks like I’m going to have to get the crock pot out again : ) As far as good books, I would recommend anything by Jodi Picoult – I’ve read about 6 of her books and absolutely loved every single one. If you want a good murder mystery, anything by James Patterson or Harlan Coben is good. For an easy, girly, funny read get anything by Sophie Kinsella or Jennifer Weiner. (I read a lot these days…)

Erica February 1, 2010 at 4:25 pm

I’m not sure whether or not I told you this, but we’re going to Jamaica too! In about a month- I cannot wait! you will have to let me know what you guys liked and what you loved etc! Sounds like you had a really nice weekend. Your mama is so cute! Love that her bowl matched her shirt. The salad bar at WFs is just the best! Both the potatoes and the fresh fruit at your mom’s house look amazing! Have a good Monday! Hooray for only a few more days until your trip

Susan February 1, 2010 at 4:37 pm

Stellar workout JB!! I’m going to have to try splitting up my weights with intervals like that. Except jump squats. They make me want to jump squat right off a bridge.

That German food looks awesome!! I’ll have to look for that pulled pork seasoning, I’ve never had pulled anything. And I’ve never heard of eating a brownie in milk, but it sounds positively delightful.

1. You’re not going to like this… but I think you should read Twilight :P I know you probably won’t though, so my back up suggestion is High Fidelity by Nick Hornby. It’s got a lost love, music snobbery, and top 5 lists, all the things a good story should contain.

2. Well, four of my resolutions can’t be fulfilled because they’re race and PT related. BUT I AM living life like I promised. Making travel plans for the immediate and long-term future, going out more, and generally just learning to love life more :)

inmytummy February 1, 2010 at 5:36 pm

I don’t know that I’ve ever had German food before.

I read The Help recently and really enjoyed it. I think it’s still only in hardcover though.

adrienmelaine February 1, 2010 at 6:17 pm

You have to read Holy Cow- Travel lit about India- it’s amazing!

Also- I do monthly resolutions- fresh start each month- kind of fun, and I give myself stickers for the days I actually do what I’m “supposed” to. hahah

I find a month is pretty easy to stick to – you’ve inspired me to get onto mini meals for the month before Mexico- I just ordered my bikini and will probs need some serious sugar cut backs before the main dance! hahaha Have so much fun in Jamaica, I have no travel tips- but will take anything for Mexico! xx

simplyshaka February 1, 2010 at 7:14 pm

Your niece is sooooo frickin adorable! It makes me kinda want one…or brownies. I can’t decide :)

Please pot what funeral potatoes are bc they look fantabulous and I will def. be trying that soon.

Bookwise-anything by James Patterson (he has a million books but all are great) or Lisa Scottoline (Daddy’s Girl, Lady Killer) keeps me on my toes

Michelle February 1, 2010 at 7:37 pm

Holy smokes lady that was one workout! The calories just SHOOT up with you combine, plyo, cardio + weights, doesn’t it?

Thanks for the review on the Banana Nut PP. Not sure if I missed the review of the Cinnamon Roll yet but hope you love it as much as I do!!!

I love the series of books by Emily Giffin http://www.emilygiffin.com/books.html Kind of chick-lit-y but good. If you do decide to give them a go, read them in order :-)

Melissa S. February 1, 2010 at 8:32 pm

never thought to put brownies in milk…i mean, we do it with cookies…why not brownies!? genius!

sophia February 1, 2010 at 9:02 pm

Janetha….your mom looks like Hilary Clinton!!!! Really!!! Not an insult in any way, because I think Hilary looks really, really intelligent and attractive and charismatic.

Have you tried the Shopaholic series yet? Or Jemima J by Jane Green is such a fun read, and I’ll bet you’ll love it.

Whole Body Love February 1, 2010 at 9:07 pm

What kind of HR monitor do you use? I’m thinking of buying one for my gym workouts.

kbwood February 1, 2010 at 9:29 pm

i think it is sooo cool that you snowboard! seriously-if i lived near you we would SO GO TOGETHER!
yo momma is a hottie..so are you! runs in the blood!
brownies in milk?! UHH YUM!
love you boo!

Jenn N. February 1, 2010 at 10:25 pm

Momma B is so pretty!!!

1/2 gallon in 4 minutes!!!! You’re 1/2 camel!!! ;)

Have you ever read The Girl’s Guide to Hunting and Fishing? It’s not new but it had me laughing my azz off.

Allie (Live Laugh Eat) February 1, 2010 at 10:51 pm

It’s not everyday you hear of ‘a balanced weekend.’ :)

I am so jealous of your skiing/snowboarding!! The last time I snowboarded was in PARK CITY UTAH!!!!! It was quite a few years ago though :(

NOT a cheat, Janetha!! A TREAT!!

Lara (Thinspired) February 2, 2010 at 9:15 am

Drank yourself awake…I love it! That’s what I am doing as I type ;)
I’ve never had German food before, but I too am surprised at how healthy it is! And fro yo–those are the exact toppings I would get!
Hmmm…easy reads…about The Notebook? It is the month of love, after all! <3

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