free day, bras and BBQs, oh my!

by Janetha on March 21, 2010

in meals,moves

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.

meals

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:

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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:

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

YOATS!!!!

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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.

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

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

after breakfast, randy & marshall had a photo shoot.

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penny was irritated…

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then i went to the gym!

moves

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!

meals

post-workout nutrition

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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:

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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!

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to read more about the handful story, click here.

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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.

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i love the cross back:

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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.

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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!

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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:

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

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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!

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pre-baked:

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post-baked:

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YUM!

i may or may not have licked the spoon ;)

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

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

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

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it was sweet, spicy and savory all in one!

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she also grilled up some zucchini and topped it with some mozzarella cheese.IMG_8248

kiss the cook!

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mmm.. i love grill marks :)

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

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mashed garlic red potatoes~

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whole foods pasta salad! took the easy way out…

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my plate!

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

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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!

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

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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:

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

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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!

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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:

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

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check out the bottom swirly goodness:

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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.

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louisianagrown March 22, 2010 at 8:21 am

Am I the only person that finds it completely hilarious for a sports bra to be named the HANDFUL!?! Sadly, my flat little chest will never be a handful, no matter what, so I don’t believe in spending a lot of money on sports bras. I get all of mine from Target for like $15 and they get the job done just fine. I could probably run with no bra and be just fine. However, for my busty friends, I totally understand the importance of buying nice, well made bras, and this one looks really nifty.

MelissaNibbles March 22, 2010 at 8:38 am

I hate OIAJ! It’s so messy and crusty. Blech!
I started BFL today! I think you did great on your free day. The first time I did BFL, I overdid it the first few free days and always felt sick, then I learned it’s a day to relax, not binge. It was much easier after that.
Love the handful pic!

Allie March 22, 2010 at 8:56 am

a) your boobies look hot in the handful bra & i love the slogan b) cutest pic of penny ever! c) nildo’s tacos were divine d) the pic of you licking the spoon is adorable e) i love you <3

Therese March 22, 2010 at 9:18 am

Sounds like an incredible free day! The concept of free day never worked for me. I always went overboard…

I think the name “handful” is hysterical for a bra! Your “handful” shot is clearly just an excuse to show off that bling bling of engagement ring :)

Dawn (HealthySDLiving) March 22, 2010 at 10:11 am

I WANT that sports bra! I’ve actually been looking for a new one with absolutely no luck–just can’t find a good fit. Definitely could use a little flattering!

Mmmm and free days are the BEST! I’d love to try those bars…they look delicious!

balancingfoodandlife March 22, 2010 at 10:22 am

Aww, penny’s suchha cutie!
I’m totally making those cookies though. Yum.

xox

Vera

freckledfoodie March 22, 2010 at 10:43 am

Embrace the freckles! :) Tehehe. Oh, and I am totally with you on the OIAJ thing. IT’s a WASTE of the flavor that nut butter has to offer! I can barely detect it in OIAJ. Next time I’ll try mine with greek yogurt & cereal! That’s my style. Haha. Oh! And I thought you might want to check this out since you like the BSN banana nut protein too! You got me hooked on it! I found it at Vitacost online for like $14. IT’s still under $20 with shipping and everything! http://www.vitacost.com/BSN-Lean-Dessert-Protein-Shake-Banana-Nut-Bread?csrc=GPF-834266007028

Holly March 22, 2010 at 10:52 am

the picture of you grabbing your boob just made my day. please take that in the least offensive and creepy way possible.

Heather (Where's the Beach) March 22, 2010 at 11:32 am

I just found your post through Sophia @ Burp and Slurp. The cookie bars look fantastic. I must find that chipotle sauce. I’m such a sucker for sauces like that!! I’ve never used the ab machines actually. And I never spend much on sports bras as I don’t have much to support LOL!

From Party To Hearty March 22, 2010 at 12:00 pm

Umm I am not really a “bra” person but I don’t put that much money towards clothes lol! As for the ab machine, I would never use it. I had a personal trainer a few years ago, and we did a ton of core work. All of which did not use one crunch or sit up and I improved my core strength dramatically. I think the ab machine is for the beach body (the people who go to the gym and do sit ups and bicep curls). I just wanted to give my honest opinion though so don’t be turned off by continuing with those machines. I just feel like they do not help because first of all, they do not require any balance or stability muscles and I have a broken back so it wouldn’t help at all. I am picky about my core moves and form because of this.

Nicci March 22, 2010 at 12:00 pm

Coconut oil does make your food taste extra delicious. I love the stuff.

danica March 22, 2010 at 12:05 pm

I think Marshall needs to grow his hair back – I like the curly ques :D

I think you had an awesomely healthy FREE DAY! You may not have paired things like you like, but, it was all healthy and delish!

I am cracking up at your “handful” for your bra review – you are so funny!

I don’t cook my oats in the jar – I always cook them FIRST in a bowl, then, pour them in the jar. I don’t like hot nut butters – bleh!

xoxo,

Danica

lowandbhold March 22, 2010 at 12:09 pm

Those sports bra pictures of you are hawt! You should be a bra model ;)

1. I have used the machines in the past, but I don’t really think they’re “all that”.
2. If it was a really good bra I’d spend up to $30, but the ones I usually buy are around $15.

I’ve missed you! Totally jealous of your flip floppage. My feet are hideous right now, so they must remain hidden. Need to fix that.

Yay for BBQs!

madeleine March 22, 2010 at 12:26 pm

hi janetha! i just started reading your blog and i think it’s great. i just was wondering what the rules of body for life are? thanks a lot!

-madeleine

janetha March 22, 2010 at 12:31 pm
Susan March 22, 2010 at 12:48 pm

You and Marshall are so cute! Loves it!

Please don’t hate your freckles! I know what it’s like. I have inherited a ton of moles and freckles from my parents and I’ve finally come to terms with them and find them beautiful. It’s not easy, but it makes life so much easier loving a part of myself that I used to hate. Freckles need love too, and I think they are awesome!

xo, Susan

feetinmotion March 22, 2010 at 12:53 pm

Hahaha poor penny. That bra definitely does flatter!! Whooo baby haha. Freckles are soooo cute by the way!! I wish mine stayed on my face. I miss them lots. Mmmm spoon licking, so good. By the way, your ring looks great in that picture! I’m a cheapo and I don’t spend more than 10 dollars on a sports bra. But then again, I have tiny boobs so the spandex ones that come 3 for $10 at Walmart do me just fine. But I do love better sports bras than those, I just get better ones when they are on sale/clearance because a college student simply can’t afford nice sports bras. But I’ve been given some really nice one’s for presents that I call my “racing” sports bras because they are good enough to wear without a shirt and really awesome designs. Have a good day!

Kelly March 22, 2010 at 1:06 pm

Haha…LOVED that you posted bra pictures!

BroccoliHut March 22, 2010 at 1:53 pm

Ooh! Raspberry BBQ sounds pretty perfect right about now.

Katie March 22, 2010 at 2:30 pm

Love the idea of that bra!! I think it would be hard to fork over $40 for it, but maybe someday when I’m rich :-)

eatolive March 22, 2010 at 5:58 pm

um. i pray everyday that i’ll magically wake up with freckles. for reals. yours are gorgie!

do you have the ab machine at your gym that you put weights on either side of the bottom “bar” (aka where your feet go) and you basically grip the bottom bar with your feet & move upwards kinda? wow, terrible explanation. but it always helps make my abbies burn. that & the decline bench (where you lay it down towards the floor, grip the top & then raise and lover your legs … holy lower abs!), plus planks & regular crunch exercises. my problem is that i tend to get bored & don’t do enough of the exercise to feel the burn the next day.

LOVE YOU AND YOUR FRECKLES! hahah <3

Jenn N. March 22, 2010 at 10:14 pm

Oh I love your freckles!

I’d love to buy a few of those bras. However the most I’ve spent of a sports bra is like $20 and that was a lot.

No I am NOT a fan of ab machines. Not at all. ;-)

snackface March 23, 2010 at 6:08 pm

I’m so stoked we got to stare at your breasticles on this post.

Lea @ Healthy Coconut August 10, 2011 at 1:23 pm

I read this old post because I wanted to make the almond joy cookie bars and ended up reading the whole post. Holy moly that was long, but it was entertaining and I kept reading. I probably didn’t read this post before either, so it was good to read an old one.

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