sorry, my title isn’t talking about banana splits. we all know that the answer to that question is always a very enthusiastic “yes!”
i will get to the title topic below.. but first, rambling.
i went all day convinced that it was wednesday. every time i realized i was wrong, i got a little bit disappointed. i think i will have to celebrate the real wednesday tomorrow with waffles.
this morning, TUESDAY morning, i blended my breakfast and took it on the go!
double berry protein smoothie.
- 1 cup almond milk (unsweetened vanilla almond breeze)
- 1/2 cup fresh raspberries
- 1/2 cup fresh blueberries
- 1 scoop (30g) 100% whey vanilla protein powder (EAS brand)
- 1/4 tsp xanthan gum
- 1/4 tsp guar gum
- 10 ice cubes
nutritional information: 239 calories, 5g fat, 24g carbs, 25g protein, 236mg sodium, 8g fiber
there was a nip in the air this morning, so after drinking my smoothie on the way to work, i was extra cold. my hot coffee was definitely a life saver in that situation!
i have been eating leftover grass fed beef from sunday’s dinner (that i never showed you guys…) in the form of burritos. i had one yesterday and it was so good that i had to have another one today! i decided to show it to you this time around.
slow cooked beef burrito.
- 1 high fiber la tortilla factory wrap
- 3 oz grass fed beef, leftover from the slow cooker
- 1 oz avocado, mashed
- 1 TB oikos 0% greek yogurt
- 2 TB trader joe’s smoky peach salsa
- 1/2 oz shredded cheddar & monterey jack cheeses
all rolled up!
nutritional information: 295 calories, 13g fat, 27g carbs, 32g protein, 557mg sodium, 17g fiber
i had an upper body workout planned for today, so i opted to have a snack that consisted of a carb to protein ratio of 2:1. my body likes this best when it comes to pre-workout fuel.
fruity yogurt parfait.
- 1 (5.3 oz) container fat free dannon greek yogurt
- 1/2 medium banana, sliced
- 1/3 cup fresh blueberries
- 1/3 cup fresh raspberries
i obviously am trying to eat my way through my fresh berries while they are still fresh!
nutritional information: 183 calories, .25g fat, 32g carbs, 16g protein, 51mg sodium, 6g fiber
i know i haven’t posted nutritional information in awhile. i was messing around with an online recipe analyzer earlier so i decided to plug in my meals today and share the information. i know it is beneficial for some of you to see, so i figured i’d share the details since they were there in front of my face!
as i mentioned, today was an upper body workout day. i kind of loathe using the weights at my new gold’s gym location.. so i usually head up to my mom’s house on weight days. that is exactly what i did today after my parfait!
i rarely focus on specific upper body parts during my workouts. i don’t split days into “chest & triceps” and “biceps & back” or however things are usually split. instead, i work out my upper body as a whole: chest, biceps, upper back, shoulders & triceps. i do this because that is how i learned to lift (through the body-for-life routine) when i first started with weights. however, i have decided to try mixing things up these days. partially for fun and partially to avoid a plateau. i hear good things about splits. both the banana variety and the workout variety ;)
last week, i did a workout that april linked to. it is called the “bikini workout program” by julie lohre. the workout incorporates balance and core along with upper body moves. in addition to my core, it worked my biceps, triceps & upper back. if you click this link, it will show you the routine i did. i did the first and second videos, day one circuit one & day one circuit two, three times through. i also did the 4 minute sprint intervals between each set like she suggests.
today, i wanted to give julie lohre’s videos another shot. i checked them out and realized that day two’s circuits are for lower body. well, i still have mega-DOMS in my legs from saturday’s workout, so i checked out day three’s circuits. when i saw they incorporated back, chest and abs, i decided to give them a shot. i did the day three circuit one and day three circuit two. they can be found on the same page. i did each video circuit three times through, with the cardio intervals between circuits like julie suggests. it was a quick and fun workout. i ended things with some shoulder work for good measure. i LOVE working my shoulders.
i plan to do the leg circuits (day two videos) sometime soon. i will let you know how i like them. judging by the four videos i have already completed, this is a REALLY great workout series. i loev how julie explains the moves, how to do them, how to execute proper form AND she explains why they work. it is way more informative than just copying what the model is doing. i highly suggest you try these circuits! thanks for the tip, april.
it was such a late workout.. i wasn’t done until 7:45! i got a super late start on dinner..
tofu masala with vegetables & garbanzo beans.
this was a tad time consuming, but well worth the wait and the effort!
recipe, how-to and nutrition stats coming soon. promise.
something i want to mention!
if you haven’t heard yet, there is now a blog that is dedicated to compiling a database of all the healthy living blogs out there. i recently submitted my information and i wanted to tell you all about the healthy living blogs blog.
Healthy Living Blogs is a new resource for the health blogging community. Created by Lindsey of Sound Eats, HLB is a site designed to enhance the positive community of the healthy living blog world. Bloggers and readers can explore the site and find more blogs to love, bloggers in their area, and forums to deepen healthy discussion and support. If you’re interested in having your site listed on HLB, simply send the following information to firstname.lastname@example.org and check the site out for yourself!
Email subject line: MEMBERS
Your name (please share if you prefer to go by first name, first and last, or however you prefer to be known on the Internet)
Blog URL (please start with http://, not www.)
Your twitter handle, if applicable
Your location (if you prefer not to disclose this information for privacy’s sake, that is completely understandable. We’ll simply include your blog listing in the A-Z listing, not by location, too)
Any specific labels (i.e. vegan, gluten-free, weight loss, running, etc.)
time for bed!
1. when lifting weights, split up your muscle groups into set days or do you work your body (upper, lower, or total) as a whole? i usually have lower body days that include glutes, hamstrings, quads, lower back & calves. then i have upper body days that include biceps, triceps, chest, shoulders & upper back. i incorporate abs into both upper and lower body days, always trying to get as much core work in as possible. i am toying around with the idea of splitting up the upper body muscle groups into different days. what are your thoughts on splitting them up?
2. what is one of your favorite healthy living blogs? how about of of your favorite blogs that is NON-food/fitness related? i read so many healthy living blogs, it is hard to believe that a year and a half ago i had no idea they existed! i also enjoy reading blogs about home decor, every day fashion & DIY projects.
xo. janetha g.