to split or not to split?

by Janetha on August 24, 2010

in meals,moves

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.

meals

this morning, TUESDAY morning, i blended my breakfast and took it on the go!

double berry protein smoothie.

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ingredients:

  • 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

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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.

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ingredients:

  • 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

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all rolled up!

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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.

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ingredients:

  • 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

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i obviously am trying to eat my way through my fresh berries while they are still fresh!

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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!

moves

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.

meals

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.

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this was a tad time consuming, but well worth the wait and the effort!

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recipe, how-to and nutrition stats coming soon. promise.

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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 healthylivingblogs@gmail.com 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 Name

  • 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.)

you can also follow Healthy Living Blogs on twitter @bloghealthy.

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time for bed!

Qs~

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.

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{ 39 comments… read them below or add one }

kbwood August 24, 2010 at 9:59 pm

those workouts sound great!! that is SO nice you have your mamas gym!! the gym here at my school gets SO crowded- erggh!!
i LOVE reading faith based blogs ! so encouraging!
love you boo!

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simplyshaka August 24, 2010 at 10:01 pm

I am loving the stats—what site were you using?

You just totally convinced me to pop some beef in the crock this wknd (hehe, that sounds dirty!!) And buy some more protein powder.

I like to split mine but if I am feeling the burn or whatever, I will just go ahead and do everything then do some cardio on the days in between.

Healthy Living blogs are just amazing, I can’t pick one thing. I love all the knowledge that I;ve come across, the positivity, the recipes, workouts and all in all the supportive people that have them. I’m so happy I stumbled upon them and like you, didn’t know they existed until last yr. I am loving the idea of the database–thanks for sharing!

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janetha August 24, 2010 at 10:10 pm

i used thedailyplate.com :)

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Whitney August 24, 2010 at 10:09 pm

Thank you for listing the stats it is helpful!

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Hayley August 24, 2010 at 10:53 pm

I usually do full-body stuff on days I strength train. But in the past, I have split it up into legs, chest/triceps/shoulders, back/biceps/core. That was fun, too!

The healthy living blogs database is definitely cool. It has the potential to really help out a lot of people- I know blogs have helped me improve my health, for sure. Aside from food and fitness blogs, I like fashion blogs.

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sophia August 25, 2010 at 12:22 am

I read a lot of faith-based blogs, and also LA-based blogs, and journalism blogs. There are SO many different blog communities out there. Bloggers who know nothing about SIAB or OIAJ or Green Monsters. It’s rather funny.

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Jenn August 25, 2010 at 12:29 am

I’m a big believer in full body workouts. In my experience, they activate more muscle fibers and get better results (strength and vanity). I will sometimes put a few isolations in at the end for body parts that I think are lagging. However, I always think enjoyment should be the number one factor in determining workouts.

I can’t pick one health blog as my favorite. Some of my favorite blogs in general (not health specific) are Rockstar Diaries, The World’s Strongest Librarian, and Stuff White People Like.

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mng355 August 25, 2010 at 12:54 am

I try to do total body workouts (I started with Jillian’s 30 days and she does that all the time…never working one muscle group) but sometime I am short on time or I just don’t want to do a lengthy strength routine so I would focus on body part

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Averie (LoveVeggiesAndYoga) August 25, 2010 at 2:18 am

thanks for the julie linkage! I am normally quite unwilling to follow the training advice for most “bikini body” type stuff b/c frankly I dont think most of them look all that “amazing”. God Im such a bitch :) but Julie, now that girl looks good!

And thanks for catching up on a mere 16 of my posts today and telling me how fit I look. You’re such a sweetheart!

I dont read blogs other than healthy living, food, exercise type blogs. I think my brain may go into overdrive if i branched out from this genre :)

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April August 25, 2010 at 4:03 am

I’m glad you enjoyed the workout! Julie Lohre was my first idol. I carried a picture of her in my purse thinking there is no way I could look like that. Years later i’m getting closer! :)

I work 1 body part per day.

I don’t think I could pick just one but you are one of my faves for sure!

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Jessica @ How Sweet It Is August 25, 2010 at 4:32 am

I change my workouts all the time because about 10+ years, I am BORED and must keep things exciting. I usually do 3 full body’s or 4 upper/lower’s (2 each) or sometimes break them up. I literally change it all the time! And I have done some research on Julie Lohre because she helps competitors – really like her!

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lindsay August 25, 2010 at 4:39 am

ha, I totally mentioned that on my post yesterday too. I thought it was wednesday all day, kinda a bummer!!
I love splitting up muscle groups when I the week allows me too, but I also love teaching my full body bootcamps, etc. Both are great!

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Lauren August 25, 2010 at 4:46 am

I’ve been feeling that same nip in the air and I’m definitely not ready quite yet. I think the thoughts of apples and pumpkin are helping me get by though. ;)

You just reminded me how much I miss Tj’s Peach Salsa. I need to get more. Thank goodness a trip is in my future. Can I get you anything love?
I usually split my strength workouts into upper and lower body on different days but I never really focus on certain muscle groups. Maybe I should though.

Oh my, I love everyone’s healthy living blog. What a great site and idea by Lindsey! ;)

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Kristin (Cook, Bake and Nibble) August 25, 2010 at 5:39 am

Mmm, all your eats look delicious && fresh!

I think HLB is a great idea. Thanks for posting about it!

I don’t split it up, in fact my weight days have been consumed by full body workouts for the last three months, and I like it that way!

I read SO many healthy living blogs it’s hard to pick. But the ones I read most frequently are healthy eating/living/fitness blogs, I also read a couple blogs about sailing [with the hus being a pro & all] and a few cooking-only blogs.

xo
Kris

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inmytummy August 25, 2010 at 5:57 am

Ever since I bought a house, I’ve kind of been obsessed with Young House Love.

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Erica August 25, 2010 at 5:59 am

owwww a parfait :) Now I want another one. Gorgeous. I’ve also been doing a lot of morning smoothies lately. They totally make me an ice cube, but their deliciousness is worth it. The burrito looks great. I need to get my hands on some more local beef for J. In terms of weights, I usually use pump as my weekly weights, so I do the whole body in 1 hour. I honestly really only read healthy living blogs! Hope you have a nice day Ms. thang

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Texas Gunslinger August 25, 2010 at 6:51 am

Janetha,

Your blog inspired me to even do Body-for-Life and I loved the Upper/Lower body training days. However, now that I’m training for a bikini competition, I’ve recently begun doing splits and I’m LOVING it and seeing results like I haven’t before. I am a “domestic diva” (ha!) so I have all the time in the world to dedicate in the gym and go twice a day. An hour in the morning for cardio and another hour+ later in the afternoon to lift. If I had a job like you do, I may not be doing splits because it is time consuming, but since I have so much “free time” and can go to the gym any time of day I want, it’s really been doing wonders for my physique and allowing me recovery time to continue challenging myself and increasing poundage Woo hoo!

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Heather (Where's the Beach) August 25, 2010 at 6:52 am

Oh that tofu masala looks great. Yum. I do split up my muscle groups. Sometimes it is for time and then it’s also the way I prefer to train. I also try to change up my splits every few weeks. Change can be good I think. I even started splitting legs for about a month where one day was more glute, ham, calf focus and the other was quad focus.

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thedelicateplace August 25, 2010 at 7:18 am

i’m really big into street fashion and i love viewing the sartorialist and facehunter blogs. i want to steal your berry protein shake, looks heavenly!

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brandi August 25, 2010 at 7:33 am

Hey girly! Finally catching up on blogs after my trip and just wanted to say hi and I missed your blog while I was gone! :) Hope newlywed life is going well!

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lisaou11 August 25, 2010 at 7:34 am

I have done it all—and love it all! I find full body lifting to be most efficient, but like you said–things can get boring so it’s great to switch it up! Im gonna check out those videos you posted!

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julie August 25, 2010 at 7:37 am

i’m suffering from a major case of lower body doms too! specifically in my hiptual area which i attribute to the cable hip abuductor cises i did! they’re not joke especially when you haven’t done them in forrrrrrrrever!

i’m all about the designated days haha even though i should prrrrrroooooooooobbably get a few full body days in there somewhere!

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Tina August 25, 2010 at 7:52 am

I hate lifting body parts split up. The only splits I do are full / upper-lower / push-pull. I never do body part ones. They drive me crazy for some reason. I actually can’t wait for post baby to start planning splits and workouts again.

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melissadishes August 25, 2010 at 8:02 am

I do full body sets 3 times a week. Since I run and am training for races most of the year (not sure how long i’ll do that), it fits into my schedule (plus I commute M-F 45 mins each way and I have early work hours). I also do 2-a-days twice a week, so that I can get a run and weights in on the same day.

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Freckled Foodie August 25, 2010 at 8:28 am

loving the tofu masala!! i swear, your photos are SO impressive these days ! xo.

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lowandbhold August 25, 2010 at 8:41 am

Can’t wait for the tofu masala recipe! I love Indian. Mmmm. And your burrito looks pretty psychedellic as well. Yum.

I hate weight training, so right now my only version of it comes from Body Pump which is a whole body type thang. If I were to force myself to do it on my own (which I may start doing soon for reasons other than working out…) I would split it into upper and lower body, but not specific muscle groups.

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Sarah Jayne August 25, 2010 at 8:45 am

Not gonna lie, reading “double berry” made me IMMEDIATELY think of “double rainbow”. The auto-tuned song is SO catchy. Now it will be stuck in my head all day!

I like to do total body lifting 3 days a week. I also like doing circuits- I am too ADD and as soon as I stop moving, I forget what I am doing!

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Lisa August 25, 2010 at 9:01 am

I too thank you for listing the stats! I eat pretty similar to you and am thinking about trying BFL in the next few weeks. I always enjoy seeing your meals bc they are so much more fun than just chicken, broccoli, and potatoes!

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april August 25, 2010 at 9:57 am

I don’t like doing full body because I’m always too tired by the end! Same with legs- like last week I did squats first and then decided to do stiff leg deadlifts and I was so weak! So instead I split it up so it looks like this:

Quads/Glutes
Shoulders/Tris
Back/Bis
Hams/Glutes
Chest/Shoulders

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missy August 25, 2010 at 10:56 am

hey j!
i was wondering why do you use both guar and xanthan gum?! does it make it super thick?
i usually use 1/4 of the xanthan—i havent tried guar yet–

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Jamie August 25, 2010 at 11:43 am

I used to do splits but once I followed The New Rules of Lifting for Women all I do now if full-body workouts.

One blog I love is gofugyourself.com…hilarious!

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Naomi(onefitfoodie) August 25, 2010 at 12:37 pm

hey lady!!! love hte workouts1 I have been to Julie’s website before and there are some serious great ideas for workouts! i like to split up my workouts by body part right now its back/bi, chest/tri, shoulders/core and legs. 4 days weight training-it works for me! well then again I am just following my bikini comp scheduled workouts, but I LOVE it! it gives me time to focus on muscles much more closely than I would otherwise

that smoothie looks so good! I GOT THE GUMS! i cannot wait to try them in my smoothies!!

I love baking blogs. I think they are way differnet than healthy living blogs, because they are soley about baking sweet stuff. I just love reading them!

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Tamizn August 25, 2010 at 1:58 pm

The healthy blog communion is so fab I’m on there too x x

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jenngirl August 25, 2010 at 2:22 pm

Heyyy!

1. I really took a break from weight training this summer, but when I was hardcore about it (a couple of months ago) I enjoyed splitting days between either all upper or all lower body lifting. Sometimes its nice to do a full body weight circuit also! I guess I like it all :)

2. Definitely can’t pick one healthy living blog, they’re all great because of the individuals who make them different and unique from one another. I also enjoy recipe/cooking sites that might not focus on the “healthiest” ingredients, but certainly provide delicious recipes and great cooking tips!

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kristastes August 25, 2010 at 2:52 pm

On my way to the gym to try the 2 upper body circuits :) thanks for mixin’ it up!

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BIOCHEMISTA August 25, 2010 at 3:36 pm

Hi Janetha! I’m new to your blog and wanted to say hi :) I can’t wait to read more you have some fabulous meals + workouts. I’m trying to incorporate more strength training into my workouts so your blog looks like just the place to look :)

Hope you have a fab day!

-Laur

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lisaou11 August 25, 2010 at 4:10 pm

trying julies workouts today! day 1, two circuits!

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BroccoliHut August 25, 2010 at 7:52 pm

Not gonna lie. I am totally jealous of your cute yellow spoon. All of mine are boring white or blue.

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Susan August 26, 2010 at 9:03 pm

I am toying with the idea of doing splits too!! I tried it in the past and failed miserably, but I think it’s more along the lines of what I’m looking for now. I’m thinking of doing back/biceps, chest/triceps, shoulder/abs and legs. With a little HIIT or cardio intervals thrown in to keep it interesting. I figure since I’m in the gym aaalll the time working now anyways, I don’t mind keeping my workouts to the gym between clients. Easier than going out of my way to attend classes or do something outside.

You MUST read 100awesomethings.com. And waffleizer.com

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