your meals & moves! bekah r.

by Janetha on February 8, 2010

in meals

Janetha may just be one of my favorite people ever.  Hopefully she’s enjoying her stay in Jamaica.. :) while I try and entertain you rocking readers on this lovely day.


^This is my "excited to be eating/drinking" face.  At the infamous, Janetha-approved Pita Jungle, one of my favorite restaurants in Phoenix, AZ.  I grew up in Tucson, AZ.

  • my name:  The name’s Bekah
  • where i live: Hyde Park, NY
  • my blog: Beek Eats! where I usually document random meals, recipes and thoughts of the day.  Currently I just started the bachelor’s program of culinary arts & management at the C.I.A. and (hopefully) will be filling the blogosphere in on what it’s like managing becoming a "top of my game"  culinary student, while maintaining my healthy lifestyle.
  • my move: I lift weights+cardio 3x a week for about an hour.  On the in between days I do vinyasa yoga, anywhere from 20-75 minutes.  Here is a KILLER weight lifting routine that would be on a "hard" day for me at the gym.  It will definitely leave you sore- and going to the bathroom will be painful the next day!  But we love that feeling, right Susan?? ;)
  • This entire routine should only take about 20 minutes, and you can follow it with 20 minutes of cardio.   When I refer to slow+heavy, basically I mean work the machines at your heaviest weight (it should not be comfortable) resisting the weight as you come down and you should be able to get anywhere from 8-10 reps depending on on each exercise.  When I say RUSH, I mean you go from one machine directly to the other machine, not stopping to breath, drink water, or whatnot. ;)  It’s easiest if you have the weight you want the machine at already set up and ready to go.


    1. Curl machine  (slow+heavy)
    2. Leg extension- (slow+ heavy) RUSH>>> Leg Press (slow+heavy) RUSH>>> Body weight squats (30-40 squats)

    Basically, if you’re not shaking right after you finish this less than 10 minute routine, you weren’t lifting heavy enough!


    1. Pull down- (slow+heavy) RUSH>>> Upright Row machine (not super slow+heavy)
    2. Chest press- (slow+heavy) RUSH>>> Overhead press (slow+heavy)
    3. Dip machine
    4. Chin machine
  • my meal: My favorite post heavy+hard weight lifting session BREAKFAST is as follows:
  • A protein packed breakfast that balances savory+spicy+sweet. Enjoy!

    Hope everyone is having a fabulous week!


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Deb (Smoothie Girl Eats Too) February 8, 2010 at 8:44 pm

Ahh! Beeks, my favorite spy! what a great routine, but I’m really bummed that there is all this “rushing” around and no time to flirt with the cute boy at the Smith machine ;-)

Ah yes, happy flashbacks to Pita Pit- sigh- what a heavenly place!

simplyshaka February 8, 2010 at 9:10 pm

I long for a Pita Jungle black bean burger and hummus. I used to live within walking distance of the one in Tempe….sigh :( Your omelet looks heavenly!

Susan February 9, 2010 at 7:44 pm

Hahahaha, yes, if it doesn’t hurt to pee the next day, then you’re not lifting heavy enough! :P That’s my new PT motto, thanks Beeks ;)

Allie (Protein Girl) February 10, 2010 at 7:13 am

You’re missing the point of exercise. You need to spend 2-3 hours at the gym to take advantage of: a) childcare and b) those are 2-3 hours that I’m NOT at the computer and nibbling!

Those are great moves and sound like SLS (shaky leg syndrome).

Bekah February 11, 2010 at 11:18 am

Hahaha Allie cracks me up. But yeah- whenever I do this routine or some routine like it, its the perfect go to for a quickie workout.

SLS- yes perfect!

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