sugar free.

yoohoo!

gee, now that i don’t have to do a marathon post of catching up, i am not quite sure what to write about! i am sure i will think of a thing or two ;)

today was a bit hectic at the office.  the other gal who runs the show alongside me is on a cruise and so i am trying to hold down the fort as best as i can.  i do have a couple other girls there, but for the most part i am the only one who knows how to do things around there and it is rough! luckily she is gone for just a week and not a month.. you should have seen me when she was on maternity leave! no bueno.

anyway, enough about that.. how about some food? that’s what you came for, right?

breakfast was one of my favorites with a new twist!

 

pb& j yoatgurt!

this was 1/3 cup oats mixed with 1/2 scoop of vanilla protein powder and 1 cup dannon greek yogurt (which, by the way, is dirt cheap.. $2.79 for the same size container of oikos that is $4.99~ and it tastes decent!) topped with a dollup of mighty maple and a dollup of sugar free raspberry jam.

all mixed up.

i had never tried smuckers sugar free jam until today.

[source.]

i was a little skeptical because i usually hate sugar free anything.. but when i saw that it was just 10 calories per tablespoon i decided to give it a whirl and it turns out i REALLY liked it! didn’t taste weird at all. definitely a keeper.

lunch didn’t come until five hours later. dude, yoats keep me full for SO dang long. love it! especially when i am busy.

egg wrap!

this wrap was fantastic! the components:

• 1 high fiber/low carb la tortilla factory wheat tortilla
• 3 egg whites + 1 whole egg (microwaved & scrambled)
• 1/8 cup tillamook cheddar (shredded & melted on top)
• 2 TB heinz reduced sugar ketchup

can you believe this whole wrap was only 263 calories? baller.

the rest of the stats are: 29.g protein, 21g carbs, 12g fiber and 12g fat. and it kept me full for four hours. thank you, fiber.

the afternoon consisted of some top secret shenanigans. i came back to the office and had one of these:

[source.]

but didn’t take a photo, so i did a quick google image search and this image came up from emily’s old blog! so i stole it :)

you know, i used to really like the cookie dough balance bar.. but these days it just tastes really artificial and gritty and just “meh”~ i don’t think i will buy them again.

after work it was off to the gym!

 

 

lower body workout.

i went with a body for life style workout today, for old time’s sake.

• 5 minutes/0.5 mile warmup on treadmill

QUADS:

move	weight	reps
bulgarian split squats	12# db each hand	12
weighted ball crunches	12# db on chest	50
bulgarian split squats	15# db each hand	10
weighted ball crunches	12# db on chest	50
bulgarian split squats	17.5# db each hand	8
weighted ball crunches	12# db on chest	50
bulgarian split squats	20# db each hand	6
weighted ball crunches	12# db on chest	50
bulgarian split squats	15# db each hand	12
weight ball-against-wall squats	15# db each hand	12 + a 12 second hold on last rep

 

HAMSTRINGS:

move	weight	reps
stiff legged deadlifts	25# barbell	12
jump squats	body weight	15
stiff legged deadlifts	30# barbell	10
jump squats	body weight	15
stiff legged deadlifts	40# barbell	8
jump squats	body weight	15
stiff legged deadlifts	50# barbell	6
jump squats	body weight	15
stiff legged deadlifts	30# barbell	12
stability ball ham curls	body weight	20

 

CALVES:

move	weight	reps
laying leg press calf raises	100#	12
weighted woodchopper	15# db	10 each side
laying leg press calf raises	120#	10
weighted woodchopper	15# db	10 each side
laying leg press calf raises	140#	8
weighted woodchopper	15# db	10 each side
laying leg press calf raises	160#	6
weighted woodchopper	15# db	10 each side
laying leg press calf raises	140#	12
standing single calf raises	body weight	12 each leg

 

ABS:

move	weight	reps
upper ab pulses on decline bench	body weight	2 sets of 50
oblique twists on decline bench	10# plate	2 sets of 50
decline bench leg lifts	body weight	1 set of 25

 

STAIRMILL:

minute #	level	details
0-1	6	double step with kick back
1-2	8	facing right
2-3	8	facing back
3-4	8	facing left
4-5	8	facing front
5-10	repeat minutes #0-5	see above

 

the end! super good workout, still feeling the burn, actually!

i recharged after my workout with a green monster.. roooar.

• 1 cup almond milk
• 1 scoop vanilla whey protein powder
• 1/2 frozen banana
• handful of blueberries
• 3 large and in charge strawberries
• spinach
• ice

ughhh i didn’t put the gums in (xanthan gum & guar gum) and i could totally tell a difference. the shake was just not as thick and creamy as i have become accustomed to!

ah well, moving on.

i also had the very last little bit of beek’s chia granola with almond milk~

 

sooo.. out of granola. time to make a new batch. does anyone have a super good granola recipe they would like to share with me? come on now, don’t be shy.

after this i went and met up with some friends and we got pedicures which was super great and relaxing! i also handed out my spring colored cookies to  my friends :)

and now.. i am typing.. thinking of what i can eat.. and realizing this post is pretty whack. sorry folks, it’s all i’ve got tonight.

tomorrow should be more exciting. after all, it is waffle wednesday!!

see ya later alligators!!

Qs~

1. how do you feel about sugar free products? what are some of your favorites? usually i hate sugar free anything.. oh and don’t get me started on how disgusting diet coke is.. i hate that “fake” flavor. can’t stand splenda/stevia/etc.. but the smucker’s jam was pleasantly tasty! and i also like the reduced sugar ketchup.

2. favorite granola? this can be favorite brand or favorite recipe. ready, go!

xo. janetha b.

Tagged as: body for life, egg wrap, granola, green monster, lower body workout, pedicure, sugar free, yoatgurt