top ten from the weekend.

by Janetha on April 25, 2010

in meals,moves

sometimes when i get ridiculously behind on posting my meals & moves, the only possible way to catch up is by pulling a letterman and rattling off my top ten.

enjoy.

(by the way.. this is in no particular order. just saying.)

ONE: weekend breakfasts that take extra time to prepare and eat.

saturday’s was a greek yogurt mess made with oiko’s plain greek yogurt, kashi golean, another kashi cereal (warm cinnamon something or other?) TJ’s almond butter with flax and a few cacao nibs on top.

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eaten alongside a whole pot of french pressed coffee, no doubt.

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370 calories, 10g fat, 42g carbs, 39g protein

sunday’s was.. can you guess? PANCAKES.

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i doubled allie’s low carb pancake recipe (minus the blackberries) and added 1/2 scoop of whey protein to the batter.  i topped them with spray butter and sugar free log cabin syrup.

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this recipe made four HUGE pancakes.

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365 calories, 8g fat, 35g carbs 41g protein

TWO: awesome workouts. two of them, to be exact!

friday’s HIIT:

i decided to do by-the-book HIIT according to body for life.  this routine is tried and true, never lets me down. by “by-the-book” i mean i did a two minute warmup, four 4-minute intervals followed by one minute of “level 10” all-out maximum effort, ending with a one minute cool down. this is body for life’s HIIT outline and you can see the chart here.

here are the details:

treadmill incline=1.0

minute # speed (MPH)
0-1 5.5
1-2 6.0
2-3 6.5
3-4 7.0
4-5 7.5
5-6 8.0
6-7 6.5
7-8 7.0
8-9 7.5
9-10 8.0
10-11 6.5
11-12 7.0
12-13 7.5
13-14 8.0
14-15 6.5
15-16 7.0
16-17 7.5
17-18 8.0
18-19 9.0
19-20 2.0

total time: 20 minutes, total distance: 2.33 miles. max HR: 178, average HR: 153, calories burned: 155.

sunday’s upper body workout:

  • i RAN to the gym (2 miles) and then:

(exercises are linked to examples)

back:

move reps weight
single arm dumbbell row 12 @
10 @
8 @
6 @
12 @
17.5#
20#
22.5#
25#
17.5#
underhand barbell bent over row 12 @ 30#

biceps:

move reps weight
incline dumbbell curl
(thanks susan)
12 @
10 @
8 @
6 @

12 @

10# ea
12 # ea
15 # ea
15 # ea (i couldn’t hang with heavier!
10# ea
barbell biceps curl 12 @ 20#

triceps:

move reps weight
barbell skull crushers 12 @
10 @
8 @
6 @
12 @
20#
25#
30#
40#
25#
bench dips 20 @ body weight

shoulders:

move reps weight
upright barbell row 12 @
10 @
8 @
6 @
12 @
20#
25#
30#
40#
25#
front raises (dumbbell)
side raises (dumbbell)
12 @
12 @
5# ea
5 # ea

chest:

move reps weight
incline chest press (dumbbell) 12 @
10 @
8 @
6 @
12 @
17.5# ea
20# ea
22.5# ea
25# ea
17.5# ea
incline chest flies (dumbbell) 12 @ 10 # ea
  • then i RAN home (2 miles)

total time: 1 hour 20 minutes

saturday was my rest day, by the way.

THREE: dog park on a sunny saturday.

no words are needed, only photos. and lots of them!

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indiana is SUCH a water dog! my dogs.. not so much.

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they patiently watched indie swim.

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don’t mind the random creeper in the background of this one.. um.

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probably my favorite photo!

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FOUR: delicious free day eats.

saturday afternoon, marshall and i went to one of our favorite places for lunch. millcreek cafe & eggworks. it is super good!

i got the veggie wrap + fruit:

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the tortilla was a little rubbery (what a let down) and so i mainly ate the glorious filling:

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eggs, spinach, mushrooms, cheese. yum. and can i make it clear that i think every restaurant should offer whole wheat wraps? they just taste better than the white ones. i mean.. they offer like 8 kinds of bread for toast, it just would make sense to offer another kind of wrap, right? right.

dinner was up in park city. we went to good karma, an indo-persian restaurant:

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kristen got the chicken tikka masala:

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“Char broiled Chicken Breast marinated overnight in Red Chili, Fenugreek and Yoghurt with Aromatic Spices”

side note: CHECK OUT THAT NAAN! at first when we saw it at another table we thought it was grilled chicken, but it is just huge, fluffy pieces of delicious naan!

rory got the tandori lamb kebab:IMG_0580

“Grilled Tender lean Lamb cubes marinated overnight in Yoghurt, Tomato, Red Chili and Cardamom”

marshall and i opted to split a trifecta of curries which came with rice and naan:

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left to right.

curry one was vegetarian daal curry: “Lentils cooked with Spinach, Tomato and Garam Masala Seasoning”

curry two was chicken tikka masala: “Char broiled Chicken Breast marinated overnight in Red Chili, Fenugreek and Yoghurt with Aromatic Spices”

curry three was navratan korma: “Stir Fried Variety of Seasonal Vegetables blended in Yellow Curry, Coconut Milk and Almonds”

the dishes came with a jalepeno chutney and tzatziki.

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i had a little of each over a bed of rice:

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and you better believe i polished off this naan:

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i wish i had eight loaves of it. right now.

FIVE: shopping in park city.

i didn’t find anything to wear for the engagement photos (marshall did).. but it was still fun to go to the outlet stores with our friends. it was a beautiful, sunny day.

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SIX: eating froyo while wrapped in a blanket, freezing by the fire.

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hmmm.. should we call this froyo dedication or should we call it pathetic? i will go with the former ;)

original tart + blueberry acai yogurts with graham crackers, mango and a bit of granola. yum.

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the dogs love froyo kisses ;)

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SEVEN: trying out a new protein bar!

let me preface this one. i received some simply bars from cathy richards on friday. (thanks, cathy!!) and i grabbed one and threw it in my purse.

well, after the gym on friday i had an alarming voice mail. my brother’s dog (along with his friend’s dog) had escaped from their yard and had been missing for a few hours!

i immediately drove to bountiful where i started looking everywhere for the pups. scary.

i needed to refuel and so it was the simply bar to the rescue!

this is what cathy has to say about what she was thinking when creating the simply bar:

“I designed The Simply Bar because I could never find a healthy, high protein bar that wasn’t loaded with sugar, fat and junk. I wanted a high protein, low sugar, low fat bar that had all natural ingredients I could pronounce and no chemicals or ingredients I couldn’t. If you compare The Simply Bar with other natural protein bars, you will find it has the most protein with the least fat, sugar and calories. And it isn’t a chalky bar- it is a crisp, light bar with a great taste.”

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check out the awesome stats and ingredients:

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wow! 48% protein, 40% carbs and 12% fat. great ratios, right?  i loved the specks of coconut throughout the bar:

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the bars are also kosher, all natural, low on the glycemic index, vegan and are milk & gluten free.

but the real question: how does it taste?

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this bar was awesome! definitely gets my seal of approval. it tasted like a lemon flavored rice krispie treat!

the reason i am so in love with these bars is the carb/protein ratio is balanced and there are not a ton of funky ingredients in the bar like there are with other high protein bars.

usually i eat luna bars but they are SO much higher in carbs than in protein and then the bars that are high in protein (like balance bars, zone bars) have an ingredient list that is funky and a mile long.. the simply bars are THE SOLUTION to my protein bar woes!

i am seriously SO excited about the discovery of these bars (and NO i am not being paid to say this.. yes i got the bars for free but this is my honest opinion)~ these bars make body for life a breeze. i can’t wait to try the other flavors. thanks, cathy!

by the way.. my brother DID find the dogs.. thank goodness. they had managed to run all the way up to the trail head of holbrook canyon~ where they always go hiking! crazy pups!

EIGHT: whole foods salad bar.

after the searching fest, the last thing i wanted to do was go home and prepare dinner.. so i opted for an $11 salad from whole foods.

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expensive? yes. delicious? you bet.

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a little of everything.

NINE: doing new things and reaching new highs!

remember number TWO up there? see how i RAN to and from the gym? yeah.. i usually drive. today i grabbed my keys, went outside and felt the warmth and sunshine.. and said, “i’m going to do something new. i am going to run to the gym.”

i had no idea how far it was or how long it would take.. i just know it takes me four minutes to drive to the gym, so it could not be that far of a run.

i ran there in 17 minutes and i ran back in 2o.

when i got home i google mapped my route to see the distance:

image

point A to point B was exactly two miles.. so i tacked on another four miles to my mileage goal. that is another whole 1% right there!

on the down side.. my ipod died right when i got done working out. on the upside, i was able to hear all of the honks and hollers i got while running home. um, seriously? who honks at runners? that is so weird. dudes can be creeps.

second part of this is reaching new highs.. well, my heart rate reached a new high on today’s run! check it:

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yowza, am i seeing that clearly?! i don’t think my HR has ever seen the 190’s. not in this decade, anyway.

so moral of the story? running to the gym + heart pumping numbers = a good thing :)

TEN: going to watch the jazz win their game tonight!

on TV (i wish i had tickets to the game!)

so, number 10 technically hasn’t happened yet.. but i am crossing my fingers that it will~ GO JAZZ!

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photo is from last week’s shenanigans :)

that’s all for now! i have to go shower, hit the mall, hit my mom’s house and then go watch the game with the boy.

see you guys tomorrow! lots happening this week.. giveaways, new challenges, goal check ins and more. get pumped!

Qs~
1. best thing you ate this weekend?
that naan is definitely the best thing i ate. i am still thinking about it!

2. how did you stay active this weekend? dog park, HIIT, running to the gym and an UBWO. yay for active weekends! i am excited for summertime!

bonus Q: are you watching the playoffs? who do you want to win? i think my answer is obvious…

xo. janetha b.

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Naomi(onefitfoodie) April 26, 2010 at 7:23 am

best thing I ate was my homemade turkey meatballs OR grilled artichokes! I got those at a restauant and need to to find a way to recreate it!

amazing eats this weekend girl!! I love that HIIT have it printed out and its my ‘go to’ as well! I think am going to do that 3o minute one I have on my blog for todays workout!

those whole foods salad bars are CUHHRAZY expensive, but SO worth it once in a while! I crave them!! I love all the mini salads that you can put ON Your salad!

Allie pancakes, need to make those too!

I really have never told many people this beacuse I know it is loved in the blog world, but I really hate indian food! ahhh, don’t hate me! I have gone out so many times for it, and its crazy because I love most all ethnic foods, like greek, medeterrenian, chinese, japenese, mexican, but for some reason indian food and me do not mesh well! but I still love you!!

your doggies are supaaaaa cute!!

xoxoxo

ellie April 26, 2010 at 8:31 am

what a fab weekend! I love that pic of you and Marshall in the sun…and Indian food? WF? Pancakes? Egg and veg wrap? Yum. The stats on that bar are impressive- can’t wait for a review of the other flavours!

1. best thing you ate this weekend? Bear Naked fruit and nut granola with Fage. I love that stuff so much.

2. how did you stay active this weekend? Gym both days :)

Genie April 26, 2010 at 8:36 am

We have matching HRMs!! :D

Paige (Running Around Normal( April 26, 2010 at 9:13 am

Can Penny be any cuter. I highly doubt it. I just may steal her if I ever visit Utah ;)
I’ve got bar envy! I want a Simply bar..sounds delicious for real.
Best thing I ate this weekend? Chocolate mousse pie last night. Ugh…moan worthy.
I ran 10 miles on the treadmill yesterday also which was my last long run before this Saturday’s half marathon. Whoo hoo!

Kelly April 26, 2010 at 9:13 am

Oh my goodness those doggies are adorable! I want them all!! haha!

louisianagrown April 26, 2010 at 9:21 am

I love that you ran to the gym! Way to maximize your workout time, get some fresh air, and help the environment just a bit. I would totally do that if I could! :-)

Lauren @ Eat, Drink, and Be Hopeful April 26, 2010 at 9:37 am

WOW-so much delicious food! I love your top ten. And the doggies are so super cute!!!!

Graze With Me April 26, 2010 at 10:08 am

I hate walking outside in my neighborhood because of creeps that think shouting out their house windows is the best way to impress a girl. Seriously, guys??

Haha, love the random creeper in the photo. And I want some of that naan, wow.

Ildie April 26, 2010 at 10:21 am

Loving the top ten. You’re so cute.

1. Best thing I ate this weekend was the eggplant sandwich I made. YUM!

2. I don’t watch sports. My sister is a hardcore Cavs fan though. I stay out of it. :) She’s standing behind me watching as I type these words and just screamed “we won last night, woot woot. She says hello. HA! :)

freckledfoodie April 26, 2010 at 11:00 am

What I wouldn’t do to have a Whole Foods near me!!!!!!
:) At least one of us gets to enjoy it, right?

I shopped in PARK CITY this weekend too!! Obv. not the same one, buttt still.

I’m digging the stats on that bar, too! Looks awesome!

runnerforever April 26, 2010 at 11:11 am

All of your food looks great as always!
I did a 14 miler which was the best part of my weekend!

Alicia April 26, 2010 at 1:39 pm

1. The best thing I ate all weekend…lamb burger scramble wrap…it had trader joe’s lavash bread, fage ranch dip spread, spinach, egg & 2 egg whites, left over lamb burger from the night before and feta cheese…yummy!

2. My husband and I took two bike rides. Saturday for 22 miles and Sunday for 17. We had such a great time and burned a ton of calories in the process!

bonus Q: I could care less about the playoffs…not a basketball person at all!!!

Mama Pea April 26, 2010 at 2:32 pm

What a killer weekend! Those bars look incredible…and vegan too! I want to fall asleep in that bed of pillowy naan. I also want your Bassett hound. This is the most random comment ever. But you’ll take it. :)

Errign April 26, 2010 at 2:33 pm

Indian is my very very favorite cuisine. When I lived in Ireland I ate it a couple times a week – so delish, but now that I’m back in the middle o’ nowhere, there’s no Indian food to be found.

Danica April 26, 2010 at 2:48 pm

Awww – I think I LOVE the PUP pictures best :) Oh but then there is that Whole Foods salad which is always worth the $$ to me all the time :)

Congrats on reaching your new highs and actually running to the gym!

Jocelyn @ Peace.Love.Nutrition April 26, 2010 at 3:57 pm

Damn girl you are one busy lady! Love all the food pics. I went to India for 2 weeks in March and absolutely LOVED it. The food was amazing! I couldn’t get enough—well except for those 3 lovely days where I had a bad food bug haha

xo

Jocelyn

RunToTheFinish April 26, 2010 at 4:38 pm

Ok I am elminating a lot of the grains from my diet based on some books I’ve been reading about how to actually get abs! I am also finally doing more weight lifting because you’ve inspired me!

Anywho my weekends are always very active and this on was lots of fun in key west with long walks and snorkeling

simplyshaka April 26, 2010 at 5:56 pm

I was a lazy butt this wknd and didnt get any workout time in……only if you count walking the dog.

Sadly, I didn’t try anything new this wknd so I will have to compensate this wknd but I think I ate my body weight in hummus yesterday. Yay for chickpeas!

I love the yellow and greek Jazz stuff, I didn’t know they changed their colors? Regardless love it.

But the froyo.doggie dedication is my favorite part of this picture. That picture of them watching you is one of the cutest things I have seen all day :)

Susan April 27, 2010 at 6:18 am

So many cute pics from the weekend!

Okay, so I want to be palzies with you so we can eat pancakes, play with pups and grab Indian food. Ill leave the running to you girl ; ).

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