guess what today is?

by Janetha on April 20, 2010

in meals,moves

hello, hello!

i am in a much better mood today.  i guess i was able to shake that case of the monday blues with a nice NINE hours of sleep.  that’s right.. i went to bed at 9:30 last night! that is pretty unheard of for me.  i actually woke up naturally art 6:40 AM.  who am i?

thanks for all the cheerful comments on my last post! you guys sure know how to put a smile on my face.

WELL.. i had eluded to big things for meals & moves today.. and here we are, it is today!

i guess that there are not big things happening.. but today happens to be a mile stone.

a few things before i talk about that..

  • i created a fan page on facebook for meals & moves! CLICK HERE TO JOIN!
  • i redesigned the blog! if you are in google reader, click out and take a look. let me know if you like it, hate it, whatevs. i want to know your opinion :)

okay.. onto the milestone.

check it:

so yeah! hooray for today!!

since the video was on the longer side, i will go ahead and quickly tell you all about my meals & moves for today!


meal 1: mighty maple chocolate protein oats @ 8:30 AM

meals 1122

1/3 cup oats, 1 serving chocolate protein powder, 1 TB mighty maple peanut butter.

meals 1124

330 calories, 11g fat, 27g carbs, 33g protein

guess what? this bowl kept me full for 5 hours! gotta love the staying power of healthy fats mixed with quality protein.

meal 2: chicken wrap & veggies @ 1:30 PM

meals 1126

new product alert! i found some new wraps at the store the other day.  tumaro’s garden vegetable gourmet tortillas.  each wrap has 100 calories, 12g carbs, 7g protein, 8g fiber and 2g fat. awesome, right? they are also super tasty!

meals 1129

i filled it with 3 oz baked chicken mixed with 1/4 cup of trader joe’s smoky peach salsa and stuffed the wrap with sprouts, spring lettuce mix and the chicken/salsa combo.

meals 1128

i had some sliced cucumber chips and red pepper strips on the side for added veggie action.

meals 1127

lunch totals: 265 calories, 4g fat, 25g carbs, 32g protein

i was on the go and so was my snack.

meal 3: blueberry bliss luna bar @ 4:30 PM

meals 1132meals 1133meals 1135

not my favorite flavor, i just decided. last time i had it i was thinking it was a favorite.. but this time around it was way too sweet. i blame the frosting on the bottom. ick.

meals 1136


upper body workout!

and it was a stellar one.

deets: (for the record, i am pretty excited that the bullet points on this new theme has stars for bullets!)

  • warm up=0.5 mile / 7.0 MPH / 1.0 incline on treadmill


move reps weight
seated cable row 12 @
8 @
6 @
12 @
standing cable row 12 @ 50#

*i did 25 bench tuck crunches between the first four sets for a total of 100 reps.

for my triceps, biceps and shoulder exercises, i did them standing on the flat side of the bosu ball. this really engaged my core and created a more intense workout!


move reps weight
straight bar cable pushdowns
on bosu ball
12 @
10 @
8 @
6 @
12 @
overhead cable extension 12 @ 40#

*i did 30 seconds of butt kicks between the first four sets for a total of 2 minutes.


move reps weight
straight bar cable curls
on bosu ball
12 @
10 @
8 @
6 @
12 @
dumbbell hammer curls 12 @ 12# (each hand)

*i did 30 seconds of high knees between the first four sets for a total of 2 minutes.


move reps weight
straight bar cable upright rows
on bosu ball
12 @
10 @
8 @
6 @
12 @
dumbbell side raises 12 @ 7.5# (each hand)

*i did 30 seconds of running in place between the first four sets for a total of 2 minutes.


move reps weight
incline dumbbell chest press 12 @
10 @
8 @
6 @
12 @
17.5# (each hand)
20# (each hand)
22.5# (each hand)
25# (each hand)
20# (each hand)
incline dumbbell flies 12 @ 10# (each hand)

*i did 30 elbow to knee crunches on bosu ball (15 each side) between the first four sets for a total of 120 reps.

i did a few extra things for fun:

  • 20 bench dips @ body weight
  • 20 dumbbell rows (10 each side) @ 17.5#
  • 1 mile on elliptical (ranging between 7.0 – 9.0 MPH) resistance level 10
  • 5 minutes of stretching

total time: 1 hour, ave HR: 140, max HR: 166, calories burned: 404

well, you saw meal 4 in the video! so we don’t need to review that..and i am about to have meal 5.. not sure what yet!

and again.. THANK YOU FOR READING! you guys are the bestestestest ever.

i forgot to mention.. giveaway winner will be announced on FRIDAY, APRIL 23 in my flashback post.

WELL.. what are you waiting for??  you want to win this loot?


get those entries in!!!

for those of you who skipped the video.. this is a giveaway post. because today is a big, big day for my blog! entry rules and requirements are in the video!

(no questions today!)

xo. janetha b.

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stelle7 April 22, 2010 at 9:41 am

So…I have no idea how I found this blog but I’ve been reading it for about 3 weeks now. On a bit of a health food/workout kick (hopefully more than just a kick this time!) so I’m learning a lot of great tips!

From this blog I’ve learned the importance of including a fat, protein, and carb with every meal and also the importance of getting enough protein when you are working out! Excited to make some protein pancakes soon.

If I had a giveaway it would probably be…burts bee’s chapstick, House of Tsang spicy peanut sauce, wasa crackers, a book by Michael Pollan, and Jillian Michael’s No More Trouble Zones DVD!

Michelle April 22, 2010 at 9:54 am

I am loving macadamian nut clif bars, too good, they are like mrs fields white chocolate macadian cookies but with a little less guilt. I love your workout ideas too. you are a beast in the gym and it really inspires me!

Therese April 22, 2010 at 10:55 am

Ahhh I am so behind!!! Girl I thank my lucky stars that you one day (a year ago) decided to open your laptop and start bloggin about your BFL shenanigans! I have learned so much from you and gained an amazing friend out of it!

Hmmm my giveaway would have to include biochem chocolate protein powder, naturally more pb, some coupons for chobani, a bottle of champagne (kidding, sorta), and some Stubb’s BBQ sauce that I am in love with. There are a million more things but come on, I ain’t no Bill Gates :)

april April 22, 2010 at 11:19 am

Ok- I’m a loser- last time I commented I couldn’t watch the video- hence my lame comment! You should defnitely delete the last one!

Moving on.. if I were to do a giveaway I’d probably have to give away protein powder, and peanut butter!

april April 22, 2010 at 11:20 am

And I love reading your blog because of all your delicious, clean, low cal/high protein eats, and your workouts, and your just so fun!!

Stef April 22, 2010 at 11:47 am

I think it’s really difficult to choose my favorite foods.
I’d definitely start off with some good German chocolate…
Then some 100 calorie Snack Packs since we don’t have those in Germany.
And one of those oil sprays..
And fat free salad dressings, also something we don’t have in Germany and since I’m a huge fan of the Hidden Valley Ranch that would probably be the one.
Yeah, I think those are good ideas.

freckledfoodie April 22, 2010 at 2:10 pm

for my 2nd entry, i learned through meals & moves, aka, you, janetha, how yummy cottage cheese is mixed with ranch seasoning &chickpeas! hehe.

freckledfoodie April 22, 2010 at 2:14 pm

annnnd for my 3rd entry, i’ve blogged about your giveaway here:

maren April 22, 2010 at 2:30 pm

great giveaway! if i made one it would def include almond butter, dark chocolate, dates, and homemade cookies

maren April 22, 2010 at 2:32 pm

i love your blog because you include great meals AND moves :)
and i have learned from your blog about the greatness of protein pancakes!

Rachie April 22, 2010 at 2:38 pm

I read you blog 1. to get meal ideas 2. i think your a good writer and 3. i like your bangs hah!

Mo@MommyRD April 22, 2010 at 2:41 pm

Love reading your awesome workouts and meal ideas for good amounts of protein.

My favorite things right now: Lululemon headband, Vitatops, pecan butter (my homemade), and ….drum roll please; Kombucha!!!!

Aimee April 22, 2010 at 3:09 pm

1. A giveaway of my favorite things would include a container of hazelnut milk, Ezekiel bread, raw almond butter, dried cranberries, Purely Decadent coconut-milk mint ice cream, Annie’s Cheddar Bunnies and Snapware.
2. I found your blog because it was linked to another blog I was reading, though I can’t remember now which one it was! Your unique name made it easy for me to remember it, though, when I wanted to find it again. I’m really impressed with your results from Body for Life and appreciate the sensible approach you take to healthful eating–with a few treats thrown in. :) I’ve enjoyed discovering this whole online community of women who are dedicated to taking care of their bodies and their health, and to actually eating–and not being afraid to show their meals to the world through their photos! I’ve also appreciated your flashbacks to before you were so in shape, which serves as inspiration to others. Congrats on your first year as a blogger!

Lisa April 22, 2010 at 3:14 pm

I love your blog and the video was great! If I were to do a giveaway, I would include:
-Hershey’s Unsweetened Dark Cocoa powder (love it in smoothies!)
– Self Magazine
– a few Jumble cookies from Whole Foods (best splurge ever!)
– almond butter
– water bottle (I have a fave that I got from target – holds 32 oz and spill-proof!)

Lisa April 22, 2010 at 3:17 pm

For my second giveaway entry, I must start by telling you that I love your blog. I look forward to reading it every night after work!

As for what I’ve learned – the importance of eating protein and carbs and fats together. I also love seeing some of your calorie counts. I’m one of those people who has either restricted too much or overdone it too much and seeing the great meals you eat has helped me to not be so scared to eat real eggs (you know, not just the white!) and enjoy some avocado. Thanks!

Katrina Jensen April 22, 2010 at 4:02 pm

Well…I might as well add a SECOND reply that isn’t so sappy to see if maybe I can get lucky with this give away thing! hehe

If I did a give away of some of my favorite items (keep in mind…I’ve only been on the healthy go active train for a few months) I would have to include a stability ball (everyone should definitely have one of these in their homes!!) Victoria Secret’s Organic Soothing body lotion (with oatmeal n’ Shea), it seriously makes your skin glow and feel SO wonderful!! I would also include the Blueberry Bliss Luna Bar (I quite like this one!!) A container of my cheap n’ easy protien powder that I use for the basics “Body Fortress Super Advanced Whey Protein” I like the Strawberry for my simple shakes…tastes like Strawberry Quick! My favorite chapstick! Just plain old Chapstick Brand…the one that’s been around forever! Annnnnd…..Cliniques latest masquera. Yes ladies n’ gents…I am a Clinique whore and think that all ladies should try this stuff. It’s ah-mazing!

Wow…that was long. Sorry JB!!! Love your guts woman! <3

Katie April 22, 2010 at 4:09 pm

(Late) Congrats on the anniversary of your blog (I didn’t say the awful word)! Your new design looks fantastic! Happy Day. :-)

Betsy Hill April 22, 2010 at 4:43 pm

Congrats on 1 year! I LOVE your blog. I love HIIT workouts and have recently started something called crossfit and it seems a lot like it!! Thanks!! -Betsy

Maren April 22, 2010 at 6:17 pm

Janetha! Happy One Year! I read this at work a couple of days ago, but my sound on my ghetto computer doesn’t work, so I couldn’t listen to the video until now! Annnnyway…

1. I want to say that I also chew a pack of gum a day. It is a ridiculous habit and I am so incredibly greatful that I am not alone!!

2. So, in my giveaway, I would definitely have Peanut Butter & Co. too, but I have to go with the cinnamon raisin… DELISH! I would also have a pack of my favorite gum, Extra Fruit Sensations Mango Smoothie!! Next, I totally LOVE oatmeal raisin Clif Bars. Definitely have to have a couple of those in there… I’m not sure what else! I am obsessed with magazines, but I love so many, I wouldn’t be able to choose!

I’ve only been reading about a month and a half now, but I am in love with your blog! It’s the only one I subscribe to =)

Maren April 22, 2010 at 6:20 pm

Now I am going to comment again because I REALLY want to win =) First off, I tried Kombucha and didn’t like the first 5 drinks of it… and by the end of it, I loved it! But a trick I took from you is heating eggwhites in the microwave and then putting them into wraps for lunch! I made one for the boy and me today! Thanks for all the awesome meals and moves. Oh and wait.. your 4-10 min cardio intervals… I did it yesterday and I was dying! It’s great!

Tiffany April 22, 2010 at 6:46 pm
lynn @ the actors diet April 22, 2010 at 7:26 pm

how did i miss this post?! happy b-word! you’re so cute, you should do more video posts! in my giveaway…hmm…i would probably give away some newman’s hermits. they are excellent.

Teri [a foodie stays fit] April 22, 2010 at 7:28 pm

Can you believe I’ve NEVER read Oxygen?

let’s say I don’t win…where do you get the blender bottle? I think they are brilliant!

Ok, now that I’ve watched the whole thing and now how to enter, here’s entry #1:
I would give away Kombucha (I know, copycat), a soap from Duross & Langel (a Philly company), a copy of In Defense of Food, Burt’s Bees chapstick, the “spraw” that I posted about, a bag of milled flaxseed, and The Stick. (Ok, i couldn’t afford to do all that, but let’s pretend).

Brynne April 22, 2010 at 7:57 pm

Fun! I would giveaway some Chobani (strawberry banana), MultiGrain Cheerios, Mojo Mountain Mix Bars, Kombucha coupons (for Guava Goddess – I’ve never had the citrus!), andddd POPCORN!

Brynne April 22, 2010 at 7:58 pm

One thing I learned from you was what HIIT is! You introduced me to that awesomeness of cardio intensity!

Margarida April 23, 2010 at 3:53 am

My giveaway would include a box of peanut butter puffins, vanilla soymilk, and cookies n cream luna bars…. my all time fav foods

Margarida April 23, 2010 at 3:55 am

I read your blog for the workouts. I am a somewhat newbie to the gym, so reading up on how you do your exercises (and videos!) have been extremely helpful. The food ideas don’t hurt either. ;)

Tina April 23, 2010 at 4:01 am

I’m linking back in today’s Flashback Friday post. The link will be

Allie (Protein Girl) April 23, 2010 at 4:43 am

Um, one of each? Love the new blog format! So crisp and clean, like newly washed sheets! :)

Elina April 23, 2010 at 5:23 am

Phew, finally had the chance to watch the video. :) You are too cute.
My favorite obsession these days is oranges. If I did a giveaway, though, I’d include somersault snacks and Barney Butter. Those are my favorite “shipping safe” things :D
Happy Friday!!!

Elina April 23, 2010 at 5:24 am

Second entry: I read your blog because you are adorable and your personality really comes through and I love it.
The one thing I learned from your blog (among many, such as great recipes I bookmarked) is your HIIT workouts on the treadmill. I am actually itching to try them one day. Definitely a perfect contender for when I run low on time but still want to get my sweat on. :D

Jess April 23, 2010 at 6:30 am

If I were having a giveaway I would include some larabars and plain greek yogurt — such a delicious combination!!

Jess April 23, 2010 at 6:32 am

I read your blog because it’s entertaining and I like seeing what you’re eating! I like that you eat a lot of food! (Sometimes when I’m reading other people’s blogs I think – “I would never be full if I ate that!”)

Sarah Carter April 23, 2010 at 7:56 am

Hey Janetha! You probably don’t remember me but I’ve been a reader/lurker since you first started your blog last year….we were on team BadA$$ together! Anyway….just wanted to shout out a happy one year birthday (not the other b-word) to your wonderful blog! I’m not sure if I’m too late for the giveaway, but I’ll throw in my favorite things just for good measure. I’m also a fan of all-things peanut butter and I have to say Naturally More is #1 on my list…I literally buy 5 containers at a time because I go through it so fast! #2 on my list of favs are deep chocolate vitamuffins (put naturally more WITH those and I’m in h-e-a-v-e-n) Also, chocolate green superfood would be up there, dr krackers and So Delicious Coconut Milk… YUM! Anyway… congrats on your wonderful milestone…here’s to another wonderful year!

Sarah Carter April 23, 2010 at 7:57 am

Oh and p.s…I think what I love most about your blog is that you give bfl/balanced meals a spin where they’re not so dull and boring. I have learned so many tasty recipes from following you that it’s not even funny! Thank you!


peanutbutterfingers April 23, 2010 at 8:07 am

your new design looks phenomenal (as do you, little miss hot stuff!).

Carla April 23, 2010 at 9:23 am

For some reason I had thought your blog had been around for much longer than one year, but anyway, happy 365 days of blogging!

My giveaway would include Honest Tea, Clif Mojo Bars, Larabars, Cacao Nibs, Coconut Water & Good old Unsalted Crunchy Almond Butter from TJ’s.

Wow, now I’m hungry for all of those things!

Carla April 23, 2010 at 9:24 am

OH, and I am very excited for this comment – I love your blog because of a lot of reasons, but a big one is that I also have always loved to bring in treats for co-workers at work, or friends at parties etc and have had trouble with what to make since I’ve changed my eating habits, so I love all of your healthy (and yummy) treat ideas! OK, and some of the not so healthy ones too!

Bekah April 25, 2010 at 6:14 am

hahah I like the sunrise luna’s FOR the frosting on the bottom. :) Lol.
And Janetha! Yay for a video post! You actually don’t sound too different than I imagined. But fun stuff. I love your favorite things, and despite being too late for the giveaway, congrats on one year babe.

I lol’ed about the part with the weed. :) You make me laugh.

Marie May 10, 2010 at 4:47 pm

Love your blog!

Eating well is fairly new to me; it’s been a long process that started after we had our b/g twins. First, it was getting away from processed foods and recently after finding blogs like yours, it’s upping the protein and eating more good for you carbs. All that to say, that I don’t have very many favorites yet, but I have gotten to like oatmeal, protein shakes with fruits/spinach, cottage cheese, almond butter.

Marie May 10, 2010 at 4:48 pm

Second entry: I’ve barely started to read your blog, however I love it because it’s a wealth of healthful information that I’ve been soaking up to become healthier and to reach my goal weight, etc.

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