power hour.

by Janetha on March 29, 2010

in meals,moves

well, i am officially NOT going to forget to click “save draft” periodically as i type this post, after last night’s debacle!  unfortunately, windows live writer does not autosave anything, so if your laptop decides to have a mind of its own and bite the dust while publishing.. well.. you’re just shit out of luck.

*clicks save draft*

wouldn’t want to lose that valuable opening paragraph i just put so much thought into ;)

two posts in a day?! yes, that’s right. i was going to take the night off but then i realized it would just start a snowball effect and i would never catch up.. and, quite frankly, i have a lot of rad stuff to show you and to talk about. so how about i stop the rambling and start the meals & moves details!

first of all i would like to point out from friday’s post some of the comments that came in regarding ridiculously stupid slogans:

  • “beef: it’s what’s for dinner!” (no. it isn’t. actually, chicken is, thanks.)
  • “make 7 UP yours.” (if this is your pathetic way to tell me to buy your product, it is not working.)
  • “It’s not easy…being cheeezy. AIAIAIAIAI!” (in the words of mama pea.. what does that even MEAN?!? i wonder the same thing!)
  • “it’s wayyy better than fast food, it’s wendy’s!” (wrong. it is fast food. and it is gross.)

hahah.. thanks for the additional laughs, everyone.

second of all i would like to say that a lot of you like food that comes on a stick.. check out the comments section of my last post for the juicy details.  i guess eating food off a stick is just more fun than with a fork?

*clicks save draft*


today was another monday! which meant another meal at the original pancake house. hey, new readers! i have to eat at the original pancake house every. monday. morning. for a sales meeting. it gets old.

meal 1: 1/2 of a GIANT egg white omelette + small side of fruit @ 8:30 AM


approximately 300 calories, 6g fat, 28g carbs, 19g protein


i decided to bed different today and get an omelette instead of a scramble. holy balls! this thing was giant! it was like a fluffy pillow and i declared to my co-workers that i would rather take a nap on the omelette instead of eat it.


i ended up digging in and dominating one half of the monstrosity. there was just no defeating the whole thing.


i had my carb AKA my sweet part of breakfast AKA “breakfast dessert” in the form of fresh fruit. the fruit is tasting better these days.. summer is getting clooooser :)


i also downed about 8 cups of coffee. ok, i am lying. i probably only had five. i was so tired.. not much sleep was had last night. i laid awake while images of sugar plum fairies wedding details danced in my head.

meal 2: pulled BBQ chicken salad @ 12:00 PM


approximately 250 calories, 1g fat, 15g carbs, 30g protein


yum. i LOVE this slow cooker pulled chicken (holler to my foodie twin jules who also had pulled chicken yesterday! can i call you jules, julie? well i did. so there)  i told my mom to make a super big batch of the chicken so i could take home mass amounts of leftovers.  it is super tender and flavorful. and healthy.. bonus!


i put the chicken atop a bed of green salad (also leftover from yesterday’s dinner.. thanks again momma b) and then for the “ranch” dressing, i simply mixed 2 TB of oikos 0% greek yogurt with a bit of hidden valley ranch seasoning mix and some water to make it “dressing” consistency. you would never know that it was not made the conventional way (which is with milk and mayo.. AKA fat and calorie city). 


i topped it all of with a squirt of honey dijon mustard.  this lunch was epic. yes, clay, i use the word “epic” on the regular.

*clicks save draft*

i worked a bit late today but i got a LOT done. about an hour before leaving the office, i grabbed a snack because my stomach told me to.

i love doing body for life, because my body learns to eat every 3 to 4 hours. it is like clockwork. whenever i start to get hungry, i look at the time and realize that it just so happens to be time to eat! thanks, body, you are smart.


meal 3: iced protein mocha + openfaced PBJ @ 3:00 PM


240 calories, 6g fat, 18g carbs, 31g protein

you guys, i told you i was tired today. more coffee? sure! sign me up! 


for the mocha, i mixed 1 scoop of EAS chocolate protein powder with about a cup of cold black coffee and some ice. thanks to the magic bullet, this cold, frothy drink could not have been easier to make.


i think i was having withdrawals from my sunflower market cracked wheat bread.. so i just had to have some today. i topped a slice with 1/2 TB of mighty maple and 1/2 TB of sugar free raspberry smuckers.

now every time i eat smuckers, i am going to think about their ridiculously stupid slogans. thanks, food network humor blog.

after work i went home and debated what i wanted to do for my workout today. according to my body for life plan, it was a high intensity interval training day (HIIT). i had also missed my upper body workout yesterday.  i am not one to typically play make up when it comes to workouts, but i was really feeling like pumping iron today. is that weird? ha.

i gave the insanity DVDs a rest today and hit up the gym.  i am not doing the official 60 day insanity program. i am just using the DVDs to supplement as workouts to keep life interesting. if you are curious about knowing how an official 60 day run of insanity is, you can follow therese’s blog~ that is what she is up to right now!


i decided to start things off with my scheduled HIIT on the elliptical:

minute # resistance level speed range (MPH)
0-2 6 8.0-9.0
2-3 7 7.0-8.0
3-4 8 8.0-9.0
4-5 9 9.0-10.0
5-6 10 10.0-11.0
6-7 7 7.0-8.0
7-8 8 8.0-9.0
8-9 9 9.0-10.0
9-10 10 10.0-11.0
10-11 7 7.0-8.0
11-12 8 8.0-9.0
12-13 9 9.0-10.0
13-14 10 10.0-11.0
14-15 7 7.0-8.0
15-16 8 8.0-9.0
16-17 9 9.0-10.0
17-18 10 10.0-11.0
18-19 11 balls to the wall. as fast as i could go.
19-20 6 6.0-7.0

whew! great HIIT workout. ended up going 3 miles in the 20 minutes.

after this session i decided to do my upper body workout that i missed over the weekend. i was just feeling it so i went with it.  i want to make it clear that i did NOT make up the workout because i was feeling “bad” or “guilty” for missing the workout. i think that is just ridiculous and you should never feel bad about missing a workout~ especially not when life (read: snowboarding) gets in the way. i hope you have this same attitude toward missing workouts.. and if you don’t, please try to adopt this attitude :)

here is how my upper body workout session went down:


move reps weight
wide grip lat pulldown 12 @
8 @
6 @
12 @
seated cable rows 12 @ 50#

*i did 50 stability ball crunches between the first four sets for a total of 4 sets of ball crunches (200 reps total).


move reps weight
dumbbell chest press
(flat bench)
12 @
8 @
6 @
12 @
15# each
20# each
22.5# each
25# each
20# each
dumbbell flyes 12 @ 12.5# each

*i did 15 bench pike crunches between the first four sets for a total of 4 sets of crunches (60 reps total).


move reps weight
straight bar pushdowns 12 @
8 @
6 @
12 @
overhead cable extension 12 @ 50#

*i did 15 seconds of butt kicks and 15 seconds of high knees between the first four sets for a total of 2 minutes of plyometrics.


move reps weight
cable curls 12 @
8 @
6 @
12 @
dumbbell hammer curls 12 @ 10# each

*i did 15 seconds of butt kicks and 15 seconds of high knees between the first four sets for a total of 2 minutes of plyometrics.


move reps weight
seated dumbbell shoulder press w/ twist 12 @
8 @
6 @
12 @
8# each
10# each
12# each
15# each
10# each
upright barbell row 12 @ 30#


i finished this workout (including the HIIT) in 57 minutes and so to finish off the hour i did this small shoulder sequence:

move reps weight
side dumbbell raises 6 @ 5# each for a total of three sets
front dumbbell raises 6 @ 5# each for a total of three sets


THE END! whew!! and that, friends, was my power hour! when you read the title did you think i was referring to the drinking game? for those of you who don’t know.. “power hour” is where you drink a shot glass full (1 ounce) of beer each minute for an hour.. which works out to be 60 oz of beer in an hour, or five beers.  we used to have a CD that would change tracks every 60 seconds (this was pre-ipod days!) so we knew when to drink another ounce of beer. basically.. you were lucky to survive the hour. sorry mom.. i love you. i am happy to say that the only power hour i participate in these days is at the gym :)


i came home and needed FUEL!

lucky for me, nature’s hollow all natural foods sent me an amazing package of goods to try!


look! all natural sugar free heaven! we’ve got maple syrup, ketchup, two flavors of preserves and a HONEY BEAR!


who doesn’t love food that comes in a bottle that is in the shape of a bear???

a little bit about nature’s hollow:

  • they are local! for me :) they are located in heber valley, utah and i was thrilled to find this out. supporting local businesses is really important to me, as i work for a local manufacturer myself and my paycheck relies on the public choosing to buy locally. thumbs up.
  • they use xylitol. they make sugar free jam, sugar free syrup, sugar free low carb tomato homemade ketchup, and a sugar free honey product. they use a great tasting and good for you sweetener called xylitol. this natural sweetener has no after taste like artificial sweeteners. to read more about xylitol, click here.
  • they care. nature’s hollow is family owned and operated, their products are handmade and packaged weekly to ensure complete satisfaction.

awesome, right?

i decided to use two of the five products in my dinner tonight.  check it out:

meal 4: flax coated chicken fingers + cheeeetahs with TWO nature’s hollow dipping sauces @ 7:30 PM


for the chicken, i simply coated it in nothing but organic cold milled ground flax! so easy.


and for the sweet potatoes, i just sliced them into half moons, sprayed them with pam and sprinkled them with salt.

pre bake:


i baked them for about 30 minutes at 425 degrees [f] and flipped the potatoes halfway through the baking process.

now, for the fun part.. the dippage!


nature’s hollow ketchup.

IMG_8790IMG_8789 IMG_8792IMG_8791 

see that? 0 calories. see what else it says? xylitol has a low glycemic index, has fewer calories AND is good for your teeth!

nature’s hollow honey (plus french’s mustard). 


label says “honey substitute”.. but flavor says ”honey”. paired with french’s yellow mustard~ this was a dynamite dipping sauce.


crap! *clicks save draft*

i couldn’t have asked for a tastier dinner!


approximately 300 calories, 4g fat, 40g carbs, 30g protein

i am sure you guys are wondering about how the nature’s hollow products tasted.  well, sugar free lovers and haters alike.. look no further. these products are amazing. they do NOT have that funky “sugar free” taste or after taste. they are all natural. they have amazing nutrition statistics. what more could you ask for?

i am excited to try out the fruit preserves and the syrup! i will let you guys know how it is.

special thank you to nature’s hollow for sending me their goods (free of charge) and letting me sample their fabulous products for review. they get the meals & moves seal of approval!

to snag some nature’s hollow sugar free items of your own, check out their online store.

*note: nature’s hollow didn’t ask me or pay me to say any of the above ramblings. this is 100% janetha b. i am in love with their stuff!

okay.. so.. that is that! i will probably be having a banana nut bread protein cake for meal 5.. who am i kidding? i will most definitely be having one. i haven’t had one since thursday. what the?

i am also going to finalize the wedding invitation which includes some houndstooth :) exciting!!

and ummm what else am i going to do? read blogs, probably. sorry i have been MIA from comment land lately. life got in the way. i will be around soon enough :)



1. what were (are?) some of your favorite drinking games? F the dealer, king’s cup and high/low/smoke/fire.

2. do you ever “make up” a missed workout? do you just forget about it and let it slide? what are your general feelings on missing workouts and/or making up missed workouts? i voiced my opinion up there, but i would love to hear your two cents. discuss!

xo. janetha b.

*clicks publish*

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Holly March 30, 2010 at 12:12 pm

i feel ya on the coffee. ugh, i’ve needed that + diet coke in mass quantities. not good, but defo needed. feel ya about life – but life is for living, so it is ALL good!

Sweet and Fit March 30, 2010 at 1:00 pm

love that huuuuuge egg white fluffy, i could take a nap on that =)

1. beer pong count?

2. i’m not that organized in working out….yet, one day, one day

RunToFinish March 30, 2010 at 1:19 pm

ok so since your post about % I have been trying to get to 40 40 20…seriously I can’t! I have totally up’ed my protein from all great sources but I still come out about 50% carbs, 27 protein and 23 fat. This might be ok since I’m running so much, but seriously i can’t hit the other percentages!

I gave up sodas and never started on coffe, so now when I have caffeine it is this crazy awesome boost of energry and I use it right before my long runs!

thewhatkateateblog March 30, 2010 at 1:26 pm

I always want to say a thousand things after I read your posts but then I forget them by the time I get to comment – I think I did want to mention that I lvoe chicken though! and honey bears!

luckytastebuds March 30, 2010 at 3:23 pm

Janetha can i be your food twin too if I made BBQ pulled chicken in my slow cooker on Friday night?!??!FOR REAL!! I used a recipe from Eating Well and the dinner rocked my pants off!!! No need for jarred BBQ sauce any more!! woohoo!!!

I used to be SO anal when I missed workouts while i was on a “plan”, but now I have enough rest days so I can either make up for them then, or just make another day a longer workout. Being anal and obsessive ain’t healthy and it makes working out NO FUN, so if it slides sometimes, it slides! :) No biggie!!

Tay March 30, 2010 at 3:43 pm

Mmm pulled chicken is my FAVE.
1. LOVE F the dealer!! And up the river, down the river? That’s what I’ve called it, but I think people call it different things. And also Turrets. SO fun and absolutely hilarious.

2. I used to make up missed workouts. If I couldn’t run for a day or 2, I’d run extra long the other days. But that’s what leads to injury and now I know not to do that!

Oh and PS: I wanted to let you know I finally remembered to check the bottle of that raspberry dressing, and no HFCS!! Maybe they took it out of the recipe? I was super excited :-)

BroccoliHut March 30, 2010 at 4:00 pm

Mmmm flax coated chicken fingers? Wonder if I could make that with tofu…
I was always a fan of Flip Cup:)

Angharad (Eating for England) March 30, 2010 at 4:05 pm

That omelette is out of control! But you dominated so don’t worry…haha.
Also, your shredded chicken has made me so hungry I have to go and cook dinner…right….now! Much love chickadee x

emily March 30, 2010 at 5:31 pm

Those flax tenders are such a good idea! Adding another item to my ‘to make’ list.

simplyshaka March 30, 2010 at 5:49 pm

I love your honey bear enthusiasm!! And holy dips Batman, very cool. A meal without something to dip it in isn’t a meal in my eyes :)

And flax coated chicken is such a fab idea-will have to try!!

jqlee March 30, 2010 at 7:13 pm

that is one BIG ass omelet. i finished one like that one night after the bar. haha.

janetha, are you leaving me and our beloved heinz reduced sugar ketchup now? lol. jk. i wish i could get some of that swag too. i’m all for the natural sweetener! and dang, that dinner looks amazing. we all love sweet taters!

mom March 30, 2010 at 7:15 pm

Thank you so much for the apology :) Also I AM so PROUD that your hour is spent at the gym, so much more healthy for you! I’ve never even heard of those drinking games, I grew up in the dark I guess haha. Your chicken fingers and spuds looked so yummy……

I sometimes really feel like doing a cardio along with a weight day too, not out of guilt or missing a work out just totally because I want to – it’s good to be in charge!! xoxoxo

Lauren @ Eat, Drink, and Be Hopeful March 30, 2010 at 7:27 pm

I never even thought of doing chicken like that. What a great idea! I can’t wait to try it!

Katie March 30, 2010 at 8:39 pm

That pulled pork makes me drool…make me some and send it to CO? Pretty please??

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