wanna see my moves?

by Janetha on April 13, 2010

in meals

hello!  thanks for all the comments on part one of my review on “this is why you’re fat” by jackie warner.  hopefully i can get part two read and reviewed sometime next week!

a lot of you weighed in on your favorite types of vegetarian protein. the most popular answers were yogurt, eggs and beans. now you know.

today was jam packed, so i might as well just cut to the chase!

i started this morning with a little bit different libation on the way to work.  i usually down 24 ounces of water while driving to work. today i downed this bad boy:


cosmic cranberry kombucha. speaking of kombucha, you have until midnight (mountain time) to enter my giveaway and i will announce the three winners in my next post. *edited to add.. this post is taking foreverrr to load the videos.. so chances are it won’t even post until after midnight.

one of the things that i read about kombucha is that it helps curb your appetite.  i think it was fate that i drank this kombucha this morning because i wasn’t able to get to the kitchen to make breakfast until TEN o’clock!  and surprisingly, i was not starving to death by the time i finally did have meal 1. i guess what they say is true.


meal 1: tropical protein shake @ 10 AM


i really need to keep xanthan and guar gum on hand at work.  smoothies just aren’t as voluminous without the gums!


~240 calories, 5.5g fat, 23g carbs, 29g protein

this had 1 cup almond milk, 1 scoop EAS premium protein powder and about a  cup of frozen mixed fruit (grapes, pineapple and strawberries). delicious!

so, guess what? i unintentionally didn’t have coffee today.  our coffee maker at work was broken so marshall was going to bring me a cup of coffee.  well, he showed up at my office with a frown on his face and a dripping empty cup… the coffee spilled in the parking lot! bummer, dude.  but guess what? i survived without the coffee. shocking, i know.  i actually couldn’t even tell a difference today without my morning java.  i am wondering if that is due to my morning kombucha or if i just am not very reliant on the caffeine? hmmm.. good question. sorry, just thinking (typing) out loud.

meal 2: egg mcmuffin.. janetha b style @ 1:30 PM


yum! to make this egg sandwich, i used two new-to-me products:


i found these english muffins and was pretty stoked because i like western bagel’s other products (their alternative bagels and alternative pita bread).  the stats and ingredients were pretty stellar!


the cedar’s hummus was also a new-to-me find.  i was excited to see that the sun dried tomato basil variety is only 35 calories for two whole tablespoons. plus, it is packed with flavor.




the rest of my sandwich included 3 egg whites, 1 ounce of low sodium herbed turkey breast and some sliced tomato. waaaay better than mcdonald’s!


230 calories, 3g fat, 22g carbs, 30g protein

you guys know that i am a big fan of national food holidays and i try to celebrate whenever possible.  well, today happened to be one of my VERY favorite days of the year~ national peach cobbler day!

since peach cobbler is not exactly BFL approved, i decided to improvise and eat a peach cobbler inspired snack :)

meal 3: peach greek yog mess @ 4:00 PM


  • one 6 oz container 0% chobani (plain)
  • 1/2 cup nature’s path heritage flakes
  • 3 sliced peaches (from a can)
  • boatloads of cinnamon


200 calories, 1g fat, 30g carbs, 22g protein

maybe not as good as the real thing, but still a very good substitute!


today was a lower body workout day and i was able to do my workout in my mom’s home gym! love her gym. also love that come july, i will live just 5 minutes from her casa ;)

i did some filming this evening, so you guys can actually see the moves that i did. i won that sweet zevia shirt from averie :)


  • 7 minute plyometric warmup


move reps weight
dumbbell deadlifts
(stiff legged)
12 @
10 @
8 @
6 @
12 @
15# each hand
20# each hand
25# each hand
30# each hand
15# each hand
single leg dumbbell deadlifts 12 @ 15# each hand

video of the stiff legged dumbbell deadlift (which i did on the shaker machine)

shaker! erm.. shake plate? i don’t know the techie term for this beauty.



in between the first four sets of the deadlifts, i did 25 crunches on the decline bench while holding a 10# medicine ball, for a total of 100 crunches.

position 1:


position 2:


  • 3.5 plyometric circuit (the warmup in the video except only once through)


move reps weight
dumbbell squats 12 @
10 @
8 @
6 @
12 @
10# each hand
12.5# each hand
15# each hand
20# each hand
10# each hand
bulgarian split squats 12 (each leg) @ 15# each hand

i did 50 oblique twists on the decline bench (move can be seen here) between the first four sets for a total of 200 twists.

dumbbell squat video:

bulgarian split squat video:


  • 3.5 plyometric circuit (the warmup in the video except only once through)


move reps weight
seated calf raises 12 @
10 @
8 @
6 @
12 @
single leg calf raises 12 (each leg) @ body weight

*i did 25 hanging knee raises between the first four sets for a total of 100 raises

seated calf raises:

position 1:

(look at my feet)IMG_9976

position 2:

(again, see the difference in my feet)


hanging leg raises:

position 1:


position 2:


the end!

hope those photos and videos gave you a better idea of some of the moves i ramble about on a regular basis.. even if i made a fool of myself ;)


after my workout it was time to BBQ!


meal 4: grilled chicken, grilled asparagus & broccoli basil couscous @ 7:30 PM 


delicious meal :)

while i was working out, momma b whipped up this recipe for broccoli basil couscous (which we added diced tomato to but did not add chicken to)


i could eat this couscous for days on end.


for the asparagus, i simply tossed the spears in some olive oil and balsamic vinegar~

IMG_9930IMG_9931 IMG_9932

and then grilled them on the grill~


the grilled chicken breasts are pretty self explanatory, so i won’t go into that!


it was a lovely meal!


after dinner i got to work on frosting my vegan carrot cake that i baked last night using mama pea’s recipe.



post baked:







glorious! it got the seal of approval from both momma b AND the vegan dudes. thanks for the recipe, mama pea!

before leaving momma b’s house, i made her a faux wendy’s frosty so she could taste the protein ice cream in all its glory.


yum! i should have made some for myself! in case you missed it, my recipe for this is 1/2 cup almond milk, 1 scoop vanilla whey protein powder, 1 TB unsweetened cocoa, 1 packet stevia in the raw, 1/2 tsp xanthan gum, 1/4 tsp guar gum and a LOT of ice.

well.. it is past 11 PM which means it is way past my bedtime.. and i still have to make two fruit pizza crusts for a work luncheon tomorrow. i better close the laptop!

i have been absent from blogland this week. it’s been a busy past couple days for me. i will try to catch up with everyone soon :)


1. what time do you usually eat breakfast? how much time passes between the time you wake up and the time you eat? i usually eat breakfast at 8:30, which is typically 1.5 hours after i wake up.  i wake up, get ready, drive to work (and chug 24 oz of water) and then fix my breakfast at work.. and THEN i eat.

2. do you live close to your family~ or are you miles apart? all of my family lives within a short drive from each other except for my sister, her husband and their 3 girls. they live in california. i think they need to move back to utah! i would die if i did not live super close to my parents.

xo. janetha b.

p.s. eat waffles tomorrow!

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Angelalovesfood April 14, 2010 at 12:31 pm

awesome post! and reallly realllly reallllly awesome bbq. awesome, everything is awesome.

Susan April 14, 2010 at 12:39 pm

You are a stunna. I don’t even like the gym, but I want to move to slc, have you be my personal trainer and roast me asparagus. I will pay you in tubs of cottage cheese of course!

B Runs Bridges April 14, 2010 at 12:55 pm

Love the videos! I live 3000 miles from my family :( I’m in OR they are in NY and I miss then all the time, but Portland is too good to give up!

Run Sarah April 14, 2010 at 1:06 pm

Janetha B i love you! I only have access to free weights in Idaho and have no idea how to use them for a lower body workout…will try dumbell dead lifts, bulgarian split squats and squats soon – your videos are SO helpful for lifting newbies. Love the broc couscous too, yum!!

Ildie April 14, 2010 at 1:06 pm

You were a hip-hopping fool in that first video. HA! I love it. You peppy little thing! :)

1. I wake up 7:30 and usually eat breakfast between 9:00 – 9:30. I also try to chug a bottle of water on the way in to work. It’s getting easier. YAY!

2. They live about 5 minutes away, back roads! They have threatened me physically if I ever think about moving far away. HA! They’re so damn cute.

thewhatkateateblog April 14, 2010 at 1:20 pm

I live 19 hours away from my parents & its hard :( But, well be united someday :)

Tamizn April 14, 2010 at 1:20 pm

Thumbs up for your workout videos, I wish I had such a fab home gym! I usually wake up about 6 do an hour of yoga then eat breakfast around 7/7.30 or if I’m not working out I just eat whenever I wake up. My older sister lives in the same town as me as well as my dad, he lives next door which I love! My little sister and mum live in Ireland which makes me sad sometimes but I love going to stay with them its so relaxing x x

lizzyj1305 April 14, 2010 at 1:24 pm

Hey gorgeous girlie!!
~LOVING the YELLOW shades and delicious KOMBUCHA!
thanks for all your love on my b-day! i heart you!
-I always wake up SUPER hungry so I have a pre-breakfast of coffee+apple/pear at 7:30-8am and then I have breakfast around 8:30-9am…depending on class/work. I can’t go too long in the morning without eating or I feel like I will pass out! hehe!
-right now I live WITH my mama and papa…yep yep! it’s awesome! and a HUGE money saver!
I hope your having an egg-cellent HUMP day!!!

peanutbutterfingers April 14, 2010 at 1:32 pm

i want you to make all of my meals for me. seriously. i always want everything you eat!!! goshhhhhhhhhh.

homecookedem April 14, 2010 at 1:36 pm

LOVE the workout videos!! This is sooooooo helpful!! :) I will be doing these moves in the very near future, you are awesome!!

Annnnnnnnd, I will be making that protein wendy’s frosty tonight!! :)

april April 14, 2010 at 2:27 pm

Your adorable!! Except one thing.. i thought those were called captains chair raises???

Susan April 14, 2010 at 2:54 pm

Aahhhhh!!! I love your videos!!!! You need to come be a trainer with me. We’ll get women everywhere doing sumo squats and getting DOMS :P Those vibrator plates still frighten me though. I think it’s because there’s a display window here that has mannequins on them and it creeps me out.

1. I usually wake up at 5:30am, have a small snack at 5:45, workout, then eat breakfast at my desk at 8am. So a lot of time passes before I have my first meal! If I’m not working out first thing, then I stumble out of bed and go directly to the kitchen to eat ASAP.

2. My parents and grandparents all live within 90 minute drives from me and I love it!! Especially when there is a family crisis, I can be there in a snap. But, that will all change when I move to Toronto, I’ll be 14 hours away (2 hour plane ride). On the bright side, I’ll be closer to my older sisters (already planning long weekends together) and I’ve got cousins and an Aunt in the city. So I’m looking forward to that :)

Katie April 14, 2010 at 3:01 pm

I don’t have any waffles. :( Maybe I will steal one from my mom’s house tonight! She has some of the 365 Flax variety. ;)

That egg “mc”muffin looks so freaking good! I wish that stores near me had Western Alternative products. They are so low carb for english muffins and bagels! Maybe I will just have to order online. Poo.

BroccoliHut April 14, 2010 at 3:21 pm

Hmm I guess I need to get on the gum train–for as big of a smoothie enthusiast as I am, it’s kind of amazing that I still haven’t tried them!
I am a HUGE fan of Cedar’s hummus, especially that flavor. I also recommend their garden vegetable variety.
I eat breakfast after the gym, so that usually falls at either 9:30 or 10:30, depending on my class schedule.
I go to school in NC, but family lives in ‘bama :(

mom April 14, 2010 at 4:00 pm

mmmm-mmmm good! Great dinner and the frosty really is so delicious!! Glad to see your moves first hand :)

I eat after I work out in the morning, so about 1-2 hours from getting up. I live near 3 of my 4 kids and no parents around to talk to and one brother in Lost Wages – I’m almost an orphan!!


RunToFinish April 14, 2010 at 5:08 pm

agreed I enjoyed reading what everyone said about vegetarian protein, it was super helpful for me since I’ve cut out a lot of meat1

oh and fun giveaway going if you’re interested in a little challenge to shake things up http://runtothefinish.blogspot.com/2010/04/3-changes-challenge-prizes.html

Mary @ What's Cookin' with Mary April 14, 2010 at 5:46 pm

Your ‘frosty’ look YUMMY! I’ve gotta try that out asap !

Runeatrepeat April 14, 2010 at 6:10 pm

I’ve gotta try that frosty since I’m trying to hold off on ice cream for a bit :)

Katie April 14, 2010 at 7:00 pm

I’m loving your workout shots and demos!

1. I usually eat a little snack when I first wake up along with 2 huge glasses of water and then eat my real breakfast about 2 hours later.

2. I live about an hour from my fam

Jena April 14, 2010 at 7:10 pm

I eat around 730 and 9!
Carrot cake looks yummmmm :)

caronae April 14, 2010 at 7:47 pm

Delicious meals! I love the grilled chicken and carrot cake! I usually eat breakfast around 9, and get up between 7 and 8, ideally. Happy humpday :)

sophia April 14, 2010 at 8:05 pm

Now I wanna grill some asparagus. I hope they go on sale again!

I eat breakfast at weird times, depending on what class I have. I never eat immediately after I get up, because I know I’ll get sick or indigestion. On Mon and Wed, I eat around 10:20, which is the break I have between class. And on Tues and Thurs, I eat around 11. On the weekends, that depends on what time I get up, lol.

sophia April 14, 2010 at 8:06 pm

P.s. Do you know this restaurant called the Elements?

Averie (LoveVeggiesAndYoga) April 14, 2010 at 9:07 pm

sorry im so freakin tardy to this party
the shirt. OMG so Zevia never ever sent me mine. from like 6 mos ago. Darn it. Looks soft n comfy too. I asked them and they kept saying all they had were XS’s. Which wont work. Whatev.

Ok your carrot cake
And all those MOVES! LOVE them! Now that i lift i love seeing other ppl’s routines!

And the gums. I cannot for the life of me make proper gum-based smoothies. I over use and turn to a gelatinous mess. Or, under use and it’s not noticeable.

Coffee not having it…would turn me into a freakin bitch. I admit it. By 2-3pm if I havent had any coffee, I am not pleasant.

Nooch. Glad you got it in my honor :) that’s funny…i hope you make something with it!

marisa April 14, 2010 at 9:40 pm

I love the videos. If you can get Eric a job and get rid of that white stuff, I might come for the gym and the food. And the family, of course! Thank goodness we get to come visit for a couple of weeks and that you guys come here. And what would we do without blogging and facebook? Where do I get the gums to make that frosty? I bet the girls would LOVE it.

Julie April 14, 2010 at 11:18 pm

okk i have a serious question!! do u drink the stuff at the bottom of kombucha?? im willing to give the good flavors a try…. ! ps thanks for the videos helped a lot!! you rule. thats all!

Heather April 15, 2010 at 6:36 pm

I’ve never done Insanity before but the moves remind me of P90X, another kick butt workout. Thanks for sharing all of it!

Mary (A Merry Life) April 15, 2010 at 8:24 pm

LOVE the videos. Thank you for sharing them! I’m looking to start a new strength routine soon so I’m stealing some of your moves. ;)

Alyson @ Nourished Fitness April 16, 2010 at 5:08 pm

Gums seriously take a shake from so-so to awesome! Leaning tower of McMuffin.. looks yummy!Crazy cool that your mom has a Power Plate!

glidingcalm April 18, 2010 at 10:19 am

I loved all these videos!! you are adorable!!!

delicious and gorgeous BBQ too!

Deb (SmoothieGirlEatsToo) April 20, 2010 at 8:06 pm


I did deads on the shaker today too! We’re twins! (of course this post is a week old and I couldn’t keep up on blogs, but here I am anyway). Also, I’m surprised you use half as much guar as xanthan. I usually switch it. I’d be curious how creamy it would be if you added more guar??

Love you!

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