will work(out) for DOMS.

by Janetha on August 17, 2013

in meals,moves

hey! happy saturday. hope your weekend is going well. i am just about to head out to my dear friend michelle’s wedding. it’s a beautiful day–perfect for a lovely outdoor wedding. i am so excited for her!

my day up to this point has been semi-lazy and semi-productive. a little bit of both–it’s a good balance. i initially planned to get up and do the GPP workout this morning, but the last class is at 8:45 on saturday and i slept until 10. whoops! oh well, a late night out with mandy was totally worth the hours i lost while sleeping in.


we went to gracie’s and poplar last night. those of you who are utah locals need to check out the food at gracie’s. it was my first time there and it was super good. they have a sunday brunch that i definitely need to check out–for the creme brûlée french toast alone!

anyway, i slept in today and then ran a few errands, picked up an americano with extra soy, and then headed home to make breakfast. or, i guess it was lunch, since it was 12:30.. but it was my first meal of the day.


i really felt like waffles, but i was too lazy to get my waffle iron out (i know) so i decided pancakes would have to suffice. i’ve been eating steel cut oatmeal every morning for about two weeks, so pancakes seemed like a nice switch up. i totally forgot about some gluten free, vegan protein pancake mix i received as a sample awhile back from wholesome chow… so i decided to give it a whirl.


i made it non-vegan by adding an egg to the batter. the recipe calls for a scoop of pancake mix, 1/2 cup of nondairy milk, and either 1 tsp of apple cider vinegar OR an egg. i went with the egg option, because the only reason i was trying the pancake mix was for the nondairy aspect of it.. not the vegan thing. i also added a bit of vanilla bean paste and ground cinnamon to the batter.


the single-serving batch made three good sized pancakes. i topped them with butter and syrup. i don’t do dairy, but for some reason butter doesn’t bother me (thank god, because it’s so good.)


these pancakes were heavy, thick, and dense. definitely not your typical fluffy pancake. they tasted… healthy. that’s the best word i have to describe it. don’t get me wrong, they were good, but they had that distinct “i am healthy” flavor to them. know what i mean? but they are a great option! i like that they are organic. if you are vegan or have a gluten intolerance, you may want to check this mix out.


soo.. those were good. not something i would opt for all the time, but i didn’t hate them. they claimed to be high protein, and in one serving there was 12 grams of protein. not a ton, but i added 6 more grams of protein with the egg.. so 18 grams is better. i aim for 20-25 grams of protein in my meals. 

okay, about the title. i am getting a much-needed massage tomorrow! marshall and i decided we deserve them and so we booked a couple of 110-minute massages. i am a complete nut job and prefer to be super sore when i get a massage. i love getting DOMS (delayed onset muscle soreness) from working out and what i love even more is getting a massage when i have DOMS. so much that i kind of feel like the massage isn’t as “worth it” if i’m not sore. i know, i know.. i’m a strange one.

my glutes and quads are CRAZY sore right now from yesterday’s workout, but i wanted to hit my chest, hamstrings, triceps, calves, and lats today in order to get a little sore before tomorrow’s massage. i wrote up this quick at-home workout to target all those areas!


the equipment required for this workout is a jumprope, a couple of challenging weight kettlebells (or you can use dumbbells), and a pull-up bar. i was kind of all over the place in the order of things.. this is what i did:

  • 100 double unders (longest string was 15) –these make my calves way sore!

then i super-set the deadlifts and push-ups and threw some pull-ups in:

  • 20 single leg KB deadlifts (each leg) using 35# KB (hits hamstrings)
  • 20 push-ups (hits chest)
  • 10 pull-ups (its lats)
  • repeat 3 times

next i super-set the dips and rows and finished up the pull-ups:

  • 20 triceps dips (obviously hits triceps)
  • 20 single arm KB rows (each arm) using 20# KB (hits lats)
  • 5 pull-ups (lats again)
  • repeat 3 times

i had 5 pull-ups left, so i did those and then finished off the workout with 100 more double unders. my longest string of that set was 28–a new personal record for me! i love that i am finally getting the hang of those things!

after this speedy workout i hit the showers to get ready for the wedding… which i actually need to leave for now!

hopefully my speedy little strength session will get me a little sore for my massage tomorrow. and, if not, at least it was good for me regardless ;)


1. do you like to have sore muscles?

2. what was your first meal of the day today?

xo. janetha g.

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Jan @ Sprouts n Squats August 17, 2013 at 4:11 pm

It’s 8am here so I’m yet to eat my first meal. Those pancakes sounded good even if they tasted ‘healthy’.

Enjoy your massage tomorrow! I want to book in for one myself too.

Liz @ The Shrinking Owl August 17, 2013 at 4:51 pm

I like to have sore muscles, but not so sore that I can’t function.

The first thing I ate today was pork in adobo with yellow rice from the new Filipino place in my local market house. It was AMAZING.

Rebecca @ Strength and Sunshine August 17, 2013 at 5:48 pm

I love being sore! But it doesn’t happen often :/ My body tends to be a machine at recovery.
My first meal of the day was Pumpkin Pie Quinoa Flakes at 6am. So good!
And that pancake mix seems perfect for me since I have Celiac, a soy allergy, and don’t eat eggs or dairy!

Jena@21Days August 17, 2013 at 7:24 pm

As someone who is fully addicted to YOUR protein pancakes (the waffle/pancake recipe that is pinned to your main page) I can say that I ate those this morning, and practically every other morning for the last two weeks. #canyoubeaddictedtopancakes?

Amalia August 17, 2013 at 7:48 pm

I love being sore, just the right amount so I can still function though. Its been way too long since I felt that way.

The first thing I ate today was a KIND bar.

lindsay August 18, 2013 at 5:30 am

I”ll check out the pancake batter, for sure. Maybe extra baking powder would help or egg whites. Think if i harass them enough they’ll send me a sample? ‘;-)

Love ya!! Pinned this workout so you can kick my ass later. Thx in advance.

sarah @makingitmyhome.blogspot.com August 18, 2013 at 7:20 am

I love the sore muscles I get from pole dancing workouts! My arms, shoulders, and core have been sore for nearly two days from my last wrokout

Jenn - Girl Heroes August 18, 2013 at 9:45 am

That plate is super cute!

The Delicate Place (@misathemeb) August 18, 2013 at 1:30 pm

mmmmmm pancakes! i think i’ll have to check that out! my first meal of the day was a side salad and pumpkin-fig chard wraps and a green juice. i had brunch at a raw vegan place lol. i’d never make myself that much green at home haha

Purelytwins August 18, 2013 at 3:40 pm

love pancakes, we had some this morning!

we love being sore, always lets us know we worked hard.

Annette@FitnessPerks August 19, 2013 at 2:11 pm

You’re not weird at all–thats totes how I am with massages too. And I make sure I have a rest day the next day too so the massage will “last”. And yes, it takes me foreves to actually schedule one since I have so many stipulations. HAH!

hope the wedding was fun!

Dane August 20, 2013 at 10:30 am

Hi Janetha!

1 – I’m not sure if anyone actually ‘likes’ having sore muscles, but it does leave you feeling accomplished! Definitely agree with your comment about massages, I usually keep it as a last resort for when it’s really bad because I find it helps for a short time but the effects disappear pretty quickly. I’ve been trying a new electric device (www.fireflyrecovery.com) which works pretty well, and I’m a big fan of ‘active recovery’ by doing some light exercises or working on other muscles if it’s not too bad.

2 – Does a banana count? Think I’d prefer those pancakes! Any chance you can send some to me? :)

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