outdoor intervals.

by Janetha on April 26, 2010

in meals,moves

hello and welcome to the last work week in april. i am a little bit in shock about it almost being MAY. i mean.. i love the month of may. but i am sitting here wondering where march and april went.  anyone know? anyone? bueller? anyone?

before we get going, i wanted to let you guys know a little something about CSN stores. as you may or may not know, i am one of their preferred bloggers and i like to holler about them when something exciting is going on. they recently started up a website that is everything baby furniture, including cribs.  true~ they have a plethora of kitchen stuff on their websites (which is where i spend most my browsing time), but i know a lot of my readers are mommas or mommas-to-be and so i wanted to keep you in the loop! keep your eye out for more from CSN stores~ i have a review coming up sometime soon.

SO! what should i ramble about today? i am in one of those moods. i only got five-ish hours of sleep.. so, you know. let’s see where it takes me.


meal 1: eggbeaters & oats @ 8 AM


i feel like i should apologize for showing this to you guys every. flippin. monday. but i don’t think i will be changing my order any time soon and i also think it would be weird to start out a post with meal number two.. sooo, eggbeaters and oats you will continue to see. every. flippin. monday. until i get sick of it.. that is.. and then my order might change.


350 calories, 4g fat, 42g carbs, 37g protein

i don’t like to talk about work stuff. but i do want you to know that i am in a mood due to lots of busy-ness at work! not a bad mood. just a loony mood. i have been number crunching all day. let’s just say that this week is month end reconciliations for 7 different quickbooks accounts, payroll for 5 different payroll groups, sales tax payments for 2 companies and a partridge in a pear tree. lovely.

meal 2: tuna wrap & string cheese @ 12:45 PM


a tumaro’s garden wrap with a can of tuna, 1 TB nayonaise, a whole bunch of mustard, sprouts & lettuce.


my oats & eggbeaters really kept me full for awhile today. this lunch did the complete opposite and i was hungry again by 3 o’clock. i needed veggies-on-the-side in  my life and i had none. zip. zero. zilch. but i did have string cheese.. which makes for an unphotogenic side dish. sorry, folks.


all together: 280 calories, 7g fat, 16g carbs, 36g protein

meal 3: simply bar @ 3:15 PM


while i had other options for a snack, i really just wanted an excuse to try another one of the simply bars that cathy so graciously sent me. this time it was the cocoa coffee flavor, which—for those of you who are flavor description challenged—means it was a mocha in a bar!

great stats!


what does this remind you of?


if your answer was “a bowl of cocoa krispies with coffee instead of milk.” then you would be dead on. because that is exactly what this tasted like! without the bowl and spoon, of course.

i wonder if i am going to be able to find these bars in stores.. or if i will have to order them online. i can definitely see an expensive habit developing.

hey, it’s better than crack.

after work i went to costco and purchased $35 worth of vegetables.. i then proceeded to eat nearly a whole bag of the mini bell peppers. i hope i don’t turn into one.


so.. meal 3 all together: 200 calories, 2g fat, 14g carbs, 16g protein


today was a high intensity interval training day according to my body for life challenge (which is going great, by the way. i am six weeks in and toning up quite nicely! wedding arms will be here in no time!) where was i? oh yeah, HIIT. i didn’t want to waste such a beautiful, sunny day.. but i also find it hard to do interval training when running outside.

why is it hard, you ask? (well, you didn’t ask.. just pretend you did..)

because there is not a screen with the time in front of me telling me when to crank it up a notch. the treadmill is pretty handy for HIIT. i just press some buttons every time a minute ticks by. convenient. and when i run outside, i don’t want to have to constantly be checking my watch for the time.

BUT.. i really wanted to run outside (who am i? that phrase is so not something you would have heard me say a year ago)..

enter: gymboss interval timer!


i was sent this handy little gadget back in february. i know, i am pathetic.  i hadn’t used it because i always did my HIIT on cardio machines and never really saw a need for this device. until today.

this pink little thing is a stopwatch.. but it is ALSO an interval timer. and what did i want to do outside today? run intervals! perfect.

the instructions that came with this bad boy (or bad girl, i guess, since it is pink.. but “bad girl” just sounds kinky and weird and it is a term that should probably not be used for a stopwatch/interval timer…) wait, where was i? oh yeah.. the instructions were confusing and not very detailed. or i am just an idiot. so it did take a few for me to figure out how to work the device and to program it for my run.

i decided that i wanted to do three minute intervals comprised of walking, jogging and running.  the gymboss lets you have either one or two interval settings.  it beeps at you every time the set amount of time is up.

SO.. i set the interval for 10 rounds of two settings: a 2 minute interval followed by a one minute interval.


with this setting, the gymboss would perform like so:

  • i press “start” and it starts timing (2 minute countdown)
  • it beeps and vibrates at 2 minutes
  • it starts timing the second interval (1 minute countdown)
  • it beeps and vibrates at 1 minute
  • it starts over with the 2 minute cycle again, etc etc
  • it stops after 10 interval cycles (because that is how many i set it for)

i carried it in my hand, but it also has a handy clip so you can clip it to your clothing.

here is my run:

minute # pace time at this pace
0-0:30 walking 30 seconds
0:30-2:00 jogging 1 min 30 seconds
2:00-3:00 running 1 minute
3:00-3:30 walking 30 seconds
3:30-5:00 jogging 1 min 30 seconds
5:00-6:00 running 1 minute
6:00-6:30 walking 30 seconds
6:30-8:00 jogging 1 min 30 seconds
8:00-9:00 running 1 minute
9:00-9:30 walking 30 seconds
9:30-11:00 jogging 1 min 30 seconds
11:00-12:00 running 1 minute
12:00-12:30 walking 30 seconds
12:30-14:00 jogging 1 min 30 seconds
14:00-15:00 running 1 minute
15:00-15:30 walking 30 seconds
15:30-17:00 jogging 1 min 30 seconds
17:00-18:00 running 1 minute
18:00-18:30 walking 30 seconds
18:30-20:00 jogging 1 min 30 seconds
20:00-21:00 running 1 minute
21:00-21:30 walking 30 seconds
21:30-23:00 jogging 1 min 30 seconds
23:00-24:00 running 1 minute
24:00-24:30 walking 30 seconds
24:30-26:00 jogging 1 min 30 seconds
26:00-27:00 running 1 minute
27:00-27:30 walking 30 seconds
27:30-29:00 jogging 1 min 30 seconds
29:00-30:00 running 1 minute

whew! unfortunately i have no idea what my heart rate was for this because my HR monitor was all twacked out and kept saying i was at 177 BPM and then at 0 BPM when i was simply jogging. i am not sure what was wrong with it, but i was bummed. anyone have this problem or know why it happens? i tried disconnecting and reconnecting the reader on the chest strap, but it was still skeewompus. sad.

i had no idea how far i ran, so later on i drove the route to check it out and add it to my mileage page. 3.5 miles! not bad. i am right on track with my goal.

the gymboss interval timer worked great for running intervals outside. i checked out their website when i got home and i saw that they even have a body for life tab and recommend their device for body for life training. who knew? i didn’t. but now we all do.

my final review of the gymboss interval timer:


  • small and convenient to carry
  • the vibrate AND beep option (so you can still listen to your tunes)
  • the option to set two separate interval times
  • inexpensive ($20)
  • buttons are marked clearly and there are other button instructions on back (for example: hold “next” to turn on/off)


  • instructions are not detailed enough
  • somewhat confusing to program (would be easier if instructions were more detailed)

so obviously the pros outweigh the cons! thanks, gymboss. you just made my outdoor interval training a breeze!

when i got home from my run i was POOPED! i checked my phone and had a couple new photo messages from marshall.

he had taken penny and randy on a walk and he sent me their photos post-walk:


so i went ahead and sent him one back of me, post-run.. just as pooped as the pups!


about an hour after my run i had a piece of whole wheat toast + 1 tsp naturally more PB but i didn’t take a photo. sorry, i am sure you can imagine what it looked like. i was waiting for some chicken to thaw out so i could make dinner!

meal 4: chicken fingers & fries! @ 8:00 PM


i simply cranked the oven to 450 degrees and popped in a sliced sweet potato and a chicken breast (which i had cut up into strips and coated in wheat germ) and baked it all for about 30 minutes, flipping everything over halfway through.


adorned with ketchup and BBQ sauce. i wouldn’t have it any other way.


300 calories, 0g fat, 30g carbs, 35g protein

well now we are current! this post ended up being pretty long and ramble-some. just the way i like ‘em.

so far, with all my added snacks (toast + PB, random veggies, part of a pow wow bar) my ratios are clocking it at 1420 calories, 45% protein, 38% carbs and 17% fat. since i am doing body for life, i aim for a 40/40/20 ratio so i would say a 45/38/17 is pretty dang good! just a bit of advice for those of you who ARE DOING body for life: you always want to aim for higher protein over higher carbs if one is going to be higher than the other.

i still have one more meal to eat.. probably will be a protein cake because it’s been awhile!

OH and some of you asked about my heartrate monitor.. it is a polar f7 and i got it (well, my MOM got it) from amazon.com.  i LOVE it.. it does a great job of telling me my max and average heart rate as well as telling me how many calories burned. when it is functioning properly, that is ;)



1. what is your favorite month? i think mine is july. while i am REALLY into winter, i just love those summer nights AND i love the 4th of july and 24th of july (a utah holiday with fireworks!).. plus i am going to be getting married and moving into my new house this july! hooray!

2. favorite form of OUTDOOR exercise? snowboarding is #1, wakeboarding is #3, hiking is #3 and running is #4. no, i can’t just say one answer. sorry.

xo. janetha b.

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holly (the healthy everythingtarian) April 27, 2010 at 11:41 am

fave month: october.

fave outdoor activity: walking.

yes, i am a grandma who likes the fall and walking. no shame.

love ya lady – hope the busyness settles down soon :)

runnerforever April 27, 2010 at 12:03 pm

Favorite month: July
Favorite outdoor activity: horseback riding

Dawn (HealthySDLiving) April 27, 2010 at 1:09 pm

At least your breakfast changes throughout the week–I’m sure everyone would get tired of mine. SAME thing EVERY day! I’m a bad food blogger! lol

Karin April 27, 2010 at 1:29 pm

Hun, I’ve missed SO many posts.. I feel like I missed an entire lifetime. Well almost. So happy belated birthday to your blog. ;)
I am definitely for team June. That’s when things get fabulous. :)
Don’t ask me for outdoor activities! There are too many to choose from! Though I think I’d say… running, hiking, yoga (yes yoga!), biking. All together on #1. ;) Because I said so.

Tamizn April 27, 2010 at 2:00 pm

I think my favorite month is August the sun is pretty much a given, smiles all round x x

peanutbutterfingers April 27, 2010 at 2:08 pm

does tubing count as an outdoor exercise b/c that takes the cake for me! :) i also love swimming or beach volleyball!

BroccoliHut April 27, 2010 at 2:38 pm

Crikey! I’ve never seen a bar with so much protein and so few calories! And I’ll take Cocoa Krispies any day:)

Melissa @HealthyBites&Bits April 27, 2010 at 2:44 pm

MMM I love the look of your dinner! I’m definitely going to have to try baking my sweet potatoes in wedges like that!

I’ve definitely been eyeing that gymboss timer!!

Krista April 27, 2010 at 2:45 pm

Skeewompus!!! That is becoming a part of my vocabulary for sure, love it! Those simpy bars look so amazing, I must try them.
Favorite month(es)- May through October, I love warmer weather.
Favorite outdoor activity- 1)HIKING!! 2) kayaking/canoeing 3) swimming 4)tennis
I’m like you, I can’t have just one

Gabriela @ Fro-Yo Lover April 27, 2010 at 2:48 pm

YAY for chicken fingers!
Lovely post, Janetha!
Have a wonderful week.
Brazilian XOXO´s,

homecookedem April 27, 2010 at 2:59 pm

That gymboss sounds great!! I want one!!

I love healthy chicken fingers and fries!! Looks so good!!

My favorite month is probably December because I just love the Christmas season. It’s makes me so HAPPY!!!!! :)

Favorite outside exercise is without a doubt running!! I just got in from a run with a friend and it put me in such a great mood!! :)

Hope you’re having a wonderful day Janetha!!!!!

thewhatkateateblog April 27, 2010 at 3:13 pm

I cant believe its almost May either! Insanity! I need to make some homemade chicken fingers, there so easy & so delish!

Jocelyn @ Peace.Love.Nutrition April 27, 2010 at 3:14 pm

My favorite month is either August or July! I’m a beach bum and I absolutely LOVE warm weather!!

jqlee April 27, 2010 at 3:34 pm

good job on the outdoor interval training. i like running outside too if it’s nice out. i need to get my tan going for summer. i’m white as a ghost right now!

fav month is june. 1) it’s summer and 2) its my bday!!

glad BFL is working well for you girl. you had AMAZING results last time. you are gonna be one hot mama for your wedding!!

Heather (Where's the Beach) April 27, 2010 at 4:40 pm

Hey girl, didn’t know if you checked back to see if I replied to your comments, but I wanted to address the blogger feed. I’ve not had anyone else mention that they don’t get updated feeds. Interesting. I hope people are…that they’d also let me know. There is one blogger I try to follow and her feeds never show up for me. I’ve tried deleting and re-adding twice now. And when I try to copy and paste your blogger profile into a reply (as I like to link back to people’s blogs), it doesn’t work, gives me a page not found. Wonder if that has something to do with it?

hayleycepeda April 27, 2010 at 6:03 pm

Oh you know I’m going to be allllll over that CSN place!!!! Now that I actually know it’s a girl I’m ready to start looking at furniture, nurseries, strollers, car seats, etc. WOOHOO!! I am alllll over that dinner – I seriously have to make that sometime! Now I know what to do with those chicken breasts in the freezer. :)

When I lived in So Cal my favorite month(s) were always June, July and August, but now that I live in NC where it gets hot and HUMID I’d have to say April…spring time is beautiful here!

Favorite outdoor activity? Hmm…toss up between running and swimming. I love the sunshine! :)

Teri [a foodie stays fit] April 27, 2010 at 6:20 pm

I had tuna today for the first time in a looong time and thought, geez, why don’t I eat this more often? It’s a great protein source and it looks delicious in your wrap form!

I love the 24th of July. Is it true they no longer do fireworks at Sugarhous Park?? Favorite months: May & October.

Favorite outdoor activity: running and hiking. I miss hiking in Utah; it was so quick and easy to get to lots of great hikes.

fightingwithfood April 27, 2010 at 6:24 pm

Do you use egg whites to coat your chicken to get the wheat germ to stick? I’ve always used crushed Fiber One cereal for chicken, but I would love to try the germ.
I’m a huge fan of May. In this area, it’s mild and hasn’t gotten too humid yet.
I love swimming in a pool outdoors – it lacks sand (and tourists, usually).

I have a Polar and mine also goes Wackadoo sometimes and goes really high then stops reading altogether. It always works perfectly if I run the heart strap under water before putting it on.

Heather April 27, 2010 at 7:15 pm

Your rambles make me giggle. The gymboss sounds awesome, I hate having to look down at my watch as I run circles around a track, it would be nice to just focus on my run.

Fav month – August, it’s sunny and warm, plus I got married then.
Fav outdoor exercise – running or hiking

Lara (Thinspired) April 27, 2010 at 9:29 pm

I can’t believe you only use wheat germ on your chicken tenders! They look juicy and indulgent. Whenever I try to “bread” chicken or fish, it never turns out because I hate having to use egg or flour. I’ve been using almond meal, so maybe I’ll have to try wheat germ. Your chicken tenders + SP fries are such healthy comfort foods! Love it!

1. Hard to choose, but I think December :)

2. Um, I guess walking. But I am generally adverse to outdoor activity ;)

hayleycepeda April 28, 2010 at 4:01 am

I forgot to mention how much I love the piccie of you with the bell pepper in your mouth – SO CUTE!!

Yum Yucky April 28, 2010 at 6:21 am

Holy cow! I’m totally gonna do that to my sweet potato.

Jenna April 28, 2010 at 6:33 am

April!! Because it’s my birthday tomorrow!!

tiara April 28, 2010 at 6:52 am

seriously, i’m STUNNED ! because your blog is one of a kind ! serious food diary w informative calories/food intake & time of exercising :) this is so awesome !! how i wish i am as discipline as you to do such stuff !

Bekah April 29, 2010 at 11:10 am

every flipping monday is one of my favorite features of meals and moves. fyi. :)

I used to always tell people I was going to get married on July 4th, so I guess you could say its up there on my faves as well. In AZ, I also love February and November. Talk about good holidays (Thanksgiving and my birthday) and gooood weather.

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