free day, bras and BBQs, oh my!

hmm.. that title doesn’t have quite the same rings as, “lions, tigers and bears, oh my!”~ but that is what i was going for. hah!

hey boys and girls! ok, probably just girls.. but just in case there any boy lurkers out there, hello to you as well.

i hope everyone has been enjoying their weekend.  it has been unbelievably sunny and warm here in the SLC.. and i was officially able to bust out the flip flops! spring has arrived.  it is still pretty dang cold at nighttime, though, so my tootsies froze off last night. guess i better carry around a pair of socks ;)

THANK YOU for all the advice on what type of shoes to buy! you are all so full of great information.

and i think it is safe to say that diagonal sandwich cutting wins.

SO! lots to cover! let’s take it from the top!

saturday was my “free day” on the body for life eating plan.  this means i can eat whatever i want, whenever i want. just wanted to preface that before showing you what passed these lips.

saturday morning i did what i usually do.. make two different meals!  while i do love what i made for marshall, i wasn’t craving eggs.. and i am a firm believer in eat what you crave. so two meals it was!  i don’t mind, i like to cook.

first i made marshall some sun dried tomato pesto turkey feta eggs (long name) with a toasted english muffin.

the cooking components:

a note about the coconut oil. i have been reading fantastic things about coconut oil and have taken the jar in my cupboard out more and more recently.  but, from what i have read, i think i should buy some unrefined coconut oil.  either way, it has many benefits and it makes food taste really good, so it stays!

the proteins:

after making this meal for my sweetie (permission to gag at the term), i got started on what i really wanted for breakfast!

YOATS!!!!

i paired 1 container wallaby plain yogurt (100 calories/8g protein/11g carbs) with 1/4 cup dry oats comined with 1/2 scoop of banana nut protein powder (so yummy!) and topped it all with 1 TB of naturally more peanut butter.

the banana protein powder was the star of the show when it came to flavor. so good!

325 calories, 11g fat, 32g carbs, 25g protein

after breakfast, randy & marshall had a photo shoot.

penny was irritated…

then i went to the gym!

saturday was a lower body workout day and i really hit it hard.  since i haven’t been able to run due to my lack of proper shoes, my mileage goal has been suffering.  i decided to sneak in half mile sprints between each muscle group. here are the details…

• 1/ 2 mile on treadmill (4 min 50 seconds)

HAMSTRINGS

move	reps @ weight
stiff legged barbell deadlift*	12 @ 25#
stiff legged barbell deadlift*	10 @ 30#
stiff legged barbell deadlift*	8 @ 40#
stiff legged barbell deadlift*	6 @ 50 #
stiff legged barbell deadlift	12 @ 30#
stability ball hamstring curls	20 @ body weight

*i superset these reps with 15 body weight jump squats for a total of 4 sets

• 1/ 2 mile on treadmill (4 min 35 seconds)

QUADS

move	reps @ weight
bulgarian split squats* (holding dumbbells)	12 @ 15# each hand
bulgarian split squats*	10 @ 17.5# each hand
bulgarian split squats*	8 @ 20# each hand
bulgarian split squats*	6 @ 22.5 # each hand
bulgarian split squats	12 @ 15# each hand
machine leg extension	12 @ 70#

*i superset these reps with 20 (10 each side) dumbbell snatches, holding a 10# dumbbell in each hand for a total of 4 sets

• 1/ 2 mile on treadmill (4 min 15 seconds)

CALVES

move	reps @ weight
single leg calf raise* (laying down on leg press)	12 each leg @ 120#
single leg calf raise*	10 each leg @ 140#
single leg calf raise*	8 each leg @ 160#
single leg calf raise*	6 each leg @ 180#
single leg calf raise	12 each leg @ 120#
standing single leg calf raise	12 each leg @ body weight

*i superset these reps with 20 oblique twists on decline bench holding 20# kettle bell for a total of 4 sets

• 1/ 2 mile on treadmill (4 min 50 seconds)

ABS

move	reps @ weight
weird ab machine	12 @ 40#
weird ab machine	10 @ 50#
weird ab machine	8 @ 60#
weird ab machine	6 @ 70#
weird ab machine	12 @ 40#
ball crunches	50 @ body weight

see the above table? yeah, i decided, for the first time in my life, to try an ab machine. one of the ones that is plate/cable loaded.  i had to watch a few people to even see how they worked.  i think this is hilarious because i spend so much time lifting weights yet when it comes to some machines at the gym i am totally oblivious to how they work so i just don’t use them!  i have been wanting to find a way to get DOMS in my abs and i figured adding weight would help, so i tried this machine.  a day later, my abs don’t even feel like they got a workout. i need to try alternative methods to get those abbies sore!

post-workout nutrition

it was such a glorious day yesterday! and i am fairly certain today is the same, yet i haven’t ventured outdoors just yet.

my post workout drink had a scoop of this:

and a scoop of vanilla whey protein, water, ice and the gums. tasted like a lemon lime creamsicle :)

product review!

tina at at handful, inc generously sent me one of their incredible sports bras to test out and review!

to read more about the handful story, click here.

from their website:

Handful product details

The Handful bra has removable pads that contour and conceal. The polyester lining wicks moisture away, while the nylon/spandex (92%/8%) shell dries quickly and allows for smooth layering. Feminine thin straps won’t stretch out. The Handful is packaged in a reusable mesh bag for less waste and convenient laundering. Machine washable.

their motto is “flatter, not flatten” and i definitely agree with that.

i love the cross back:

please don’t pay attention to ALL my freckles.. i hate them!!

the bra does come with removable pads, i didn’t even notice they were there.  i did end up taking them out halfway through the workout so i could give a review on the bra both ways, and the bra was still just as good without the removable pads.

the real question is, how did the bra perform?  well i wore it during yesterday’s workout which involved sprinting, jump squats and lifting weights.  a good variety of movement.  i have tried many-a-sports bra in my day and i have to say that i loved the handful bra.

it stayed in place and never rode up.  the bra was both comfortable and supportive.  i usually run errands before or after my workout (whole foods is on the way to and from the gym, people!) and so i loved the idea of not looking like a total slob when trouncing around town in my sports bra.

i did some research and found a place in utah that carries the bra:

Intermountain T-shirt Co.
3277 Midland Drive
Ogden UT 84401
801.399.5171 – Fax: 801.399.5175

or you can also purchase the bra online by clicking here.  if you would like to see a list of retailers near you, click here.

i am usually one to choose function over fashion, but with the handful bra, i was able to have the best of both worlds. i will most definitely be buying more colors!

thanks, handful!

i cleaned my mess of a self up and marshall & i ran some errands. we went to whole foods where i was pleased to sample all the fun things they had on sample.. it was my free day so i could eat whatever, whenever.

i had:

• 2 strawberries
• 2 blackberries
• 1 blueberry
• 1 yogurt & dark chocolate covered pretzel
• 2 cubes of sharp white cheddar
• a stacy’s pita chip
• a slice of delicious whole grain bread
• 1 bite of quinoa black bean salad

i love sample day!

we had plans to BBQ at our friends house. marshall and i were in charge of side dishes.  we made some mashed red potatoes:

while the spuds were boiling, i whipped up a batch of mama pea’s almond joy cookie bars!

yesterday i was tweeting about the need for a yummy vegan recipe because it was my friend nick’s birthday.  it was mama pea to the rescue with this simple, delicious recipe!

pre-baked:

post-baked:

YUM!

i may or may not have licked the spoon ;)

after the baking and tater mashing shenanigans, we hit the road to kristen & rory’s place.  the dogs came along for the fun :)

first BBQ of the year! YAY! i love, love, love BBQs!!

kristen had marinated some chicken breasts in this amazing sauce she picked up at whole foods:

it was sweet, spicy and savory all in one!

she also grilled up some zucchini and topped it with some mozzarella cheese.

kiss the cook!

mmm.. i love grill marks :)

marshall with the sides that we put so much effort into. wink, wink.

mashed garlic red potatoes~

whole foods pasta salad! took the easy way out…

my plate!

kristen’s house has the best lighting. i think i am going to move in.

this was such a great meal! and while it was my free day and i had planned to go out to eat, i am glad we ended up going with a home cooked meal.  it was still considered a free meal since it was not balanced protein/carbs and there were refined carbs in there (white pasta).. it was by all means still really healthy!

after the BBQ marshall & i headed to our friend nick’s birthday party where i delivered the almond joy cookie bars!

these were a hit. i was excited to sample a slice of my own!

great vegan recipe!! everyone should try this one out.

after the party you would think it would be time to go home.. but no, i had yet another party to go to!  i went there and didn’t arrive until about 11:30 PM.  my friends had a BBQ of their own and my super incredible friend neal had whipped up a mexican fiesta of a feast.  i am never one to pass up on his cooking, he is totally gourmet, so i had a small taco on a whole wheat tortilla:

homemade salsa, marinated and grilled pork.. oh man.. it was SO good!!

and THAT was the end of my free day.

thoughts? well, i definitely ate more calories than a typical day. i didn’t keep track of how many calories or any of the macros.  that is the beauty of free day!  i enjoyed what i ate, didn’t eat too much and today i am back on the BFL wagon.  i think the point of free day is to rev your metabolism and i do believe it works.  i have had success with this eating style in the past and it also keeps me sane!

i was really wanting to have ice cream all week long, but then when i didn’t have any yesterday i realized i didn’t really care. those almond joy cookie bars were enough to keep my sweet tooth satisfied for another week!

sunday.

i woke up today and made some breakfast and coffee and have been doing computer work and blogging ever since.  i will show you my breakfast before i publish this!

meal 1: GYMIAJ!

i have a confession: i hate oats in a jar.

sorry to all you OIAJ lovers!  i just think the oats get WAY too hot, the nut butter gets lost in the mix and i really just hate eating OIAJ.

greek yogurt mess in a jar, on the other hand?

i had a near-empty jar of naturally more this morning:

i filled it with 1 cup of 0% voskos greek yogurt and 1/2 cup of kashi golean cereal.

check out the bottom swirly goodness:

379 calories, 11g fat, 32g carbs, 40g protein

delicious. i like eating cold food out of a nut butter jar, but hot oats is just a no-go in my book. this worked out well because i was able to have a bit of nut butter in every bite!

today is my rest day from exercise so no workout today!

well, i have a lot to get done today and some fun shenanigans with friends tonight, so i better disconnect. hope you all enjoy the rest of your sunday and i will see you tomorrow!

if you made it through this whole post, pat yourself on the back. it was so long!!

Qs~

1. do you use the ab machines? how do you feel about them? i had not tried them until yesterday and i think i prefer body weight/free weight ab moves. maybe i just need to give them another chance? i would love to hear your opinion on those machines!

2. what is the most money you would spend on a sports bra? the handful bra is $40 and i never thought i would be willing to spend that much on one, but now that i have had the chance to try it out.. i have to say that i would willingly pay that much for another one. not right now.. unfortunately.. since i am broke as a joke!  in the past, the most i have spent on a sports bra is $25.

xo. janetha b.