hey guys! wow, my last post generated a lot of great comments. it seems that several of you do compound exercises when strength training, some of you alternated between compound and isolated, and a few of you are like me: isolation all the time.
many of you mentioned jillian michaels and her use of compound exercises. i did do the shred for about 20 days.. i did like the way the compound exercises elevated my heart rate. if i can possibly find the dvd in my piles of boxes somewhere, i might give it a shot again. or just make up my own routine at the gym. currently, i strength train 3 times a week, alternating between upper and lower. one week i have 2 upper days/1 lower day and the next week it is vice versa. i think my game plan is to change to one upper, one lower and one combined day each week.
okay, good talk, moving on!
i woke up this morning and threw some ingredients into my crock pot.. which i have had for years and have never used. may as well start now, right? more on that in a bit.. first, waffle wednesday!
i finally made it to the store last night and snagged some kashi waffles.
meal 1: wafflewich @ 8:00 AM
for this sweet and savory sandwich i used two kashi golean blueberry waffles..
and cooked up 3 egg whites+1 whole egg using cage free eggs. then i sandwiched the eggs between the waffles and drizzled a little sf syrup on top.
i have always loved pairing syrup with savory breakfast items such as eggs, bacon and sausage.
the blueberries in the waffles were a nice touch.
right after breakfast i went into my boss’ office for a meeting. i came back to my desk and i was drinking my coffee and working away when i noticed this:
a note from marshall.. pointing to my camera. he must have come to my office to say goodbye while i was in my meeting (we work together.. but he works out and about, not in the office).
i turned my camera on, as the note instructed..
a kiss! haha. he’s cute. and needs to shave ;)
i worked lots and lots today. not a second for blog reading. what can ya do?
when my computer was all messed up and semi-frozen (i NEED a new computer at work) i got real frustrated and took a time out for lunch.
meal 2: turkey sandwich + veggies @ 1:00 PM
the sandwich was on nature’s pride 100% whole wheat bread and i layered it with local red pepper hummus, sprouts, all natural roasted turkey slices & annie’s dijon mustard~
bueno!
the veggies were just some steamfresh dudes.
good lunch!
guess what?? i left work at a decent time today! i only worked 20 minutes of overtime. then it was straight to the gym.
i decided to get a little creative with my HIIT today and did something totally new.
10-10-10 triple machine HIIT.
10 minutes on treadmill:
i did two sets of 5 minute intervals, the numbers are in MPH:
- 1 min 6.0
- 1 min 6.5
- 1 min 7.0
- 1 min 7.5
- 1 min 8.0
- 1 min 6.0
- 1 min 6.5
- 1 min 7.5
- 1 min 8.5
- 1 min 9.5
10 minutes on elliptical:
i did two sets of 5 minute intervals. the first 5 minutes i went forward on the elliptical and averaged a 9.0 MPH pace:
- 1 min level 2
- 1 min level 4
- 1 min level 6
- 1 min level 8
- 1 min level 10
the next 5 minutes i decided to go backward. wowww.. it is hard to go backward.. well, at least when you have DOMS in your whole lower half! this is because you kind of have to squat/hover to go backward. i never go backward on the elliptical, come to think of it. it was really different and i liked the challenge! it was a little harder so i only averaged a 7.0 MPH pace:
- 1 min level 2
- 1 min level 4
- 1 min level 6
- 1 min level 8
- 1 min level 10
10 minutes stairmill:
i finished off this workout with two 5 minute sets of intervals:
- 1 min level 4
- 1 min level 6
- 1 min level 8
- 1 min level 10
- 1 min level 12
- 1 min level 4
- 1 min level 6
- 1 min level 8
- 1 min level 10
- 1 min level 12
i ended up going 1.19 miles on the treadmill, 1.26 miles on the elliptical and 0.97 mile on the stairmill. this workout was fanfreakingtastic!
i came home and was happy that i did not have to do much for dinner! i had put ingredients for pumpkin chili in my crock pot so all i did when i got home was stir in the beans and corn and let it warm through!
marshall baked himself some heat & serve rhodes rolls. professional baker ;)
he had an audience!
no rolls for me.. instead i toasted a golden corn vitatop~
meal 3: homemade pumpkin chili+2% cheddar+dollup 0% oikos & golden corn vita @ 7:00 PM
such a comforting, healthy meal for this time of year!! now if only we would get some more snow!
for the chili i just made it up in my head.. but this is what i used:
- 1 lb 93% lean ground beef
- 1 can peeled & diced tomatoes
- tomato sauce
- frank’s
- chopped green pepper
- chopped red onion
- lots of cumin
- lots of chili powder
- about 3/4 cup-1 cup pure pumpkin (canned)
i let this cook all day in the crock pot and when i got home i stirred in:
- can of organic black beans
- can of organic kidney beans
- can of organic corn
i can proudly say my first crock pot experiment was a huge success! i can’t wait to make something else!! the chili was super good with the golden corn vita top broken up and sprinkled on top.
marshall ate 750 calories worth of rolls..only 300+a bite are pictured here..
and then we assembled an ikea bookshelf for my room!
we decided to reward ourselves for the extra hard work (yeah, right..) with frozen yogurt!
i had been craving fro yo since last friday.. sooo, whatever, i went for it.
meal 4: small frozen yogurt + pom arils + raspberries + strawberries @ 9:30 PM
we got it to go and took it back to my house so i could blog & marshall and the poochies watched tv :)
and now we are current!
sooo.. the local radio station morning show does something every wednesday called “things that must go”.. i got to thinking about things that would be on my list regarding my trip to the gym today.
things that must go.
- people who spit their gum out into the drinking fountain at the gym.. really? are you nine?
- dudes on the treadmill next to me who not only talk on their cell phone while jogging on the treadmill.. but talk on it on speaker phone.. get a grip buddy, nobody wants to hear your conversation
- creepy old men who come up to me while i am filling my water bottle and say, “better fill ‘er up since the drinks here are on the house!” uhhh.. no comment.
well i am going to call it a night.. two more work days until the weekend.. hope you all hang in there!
Qs~
1. favorite slow cooker recipes?? ready, go! i want ideeeeas.
2. what would be on YOUR list of “things that must go”?
xo. janetha b.
Next Comments →
Love all your meals today! Wish we had snow here in Iowa too, nothing yet!
Those random comments and people on treadmills with cell phones = BOO!
loveee your meals! i like the sweet+savory taste too..about the waffle sandwich! YUM . wish i had a hip/cool froyo place around here!
Old men at the gym are SOOOO strange!
TOOOO cute: kissing photo of Marshall, ALL photos of doggies! LVOE LOVE LOVE all those!
Love the way you expertly roll your turkey- how do you do that?!?!
Must go: people who are supposed to meet you to give you important info on a clinical trial and then when you call them because they havent shown up, they act surprised and say, oh yeah, the doctor was gonna tell you that the medicine isn’t available til january. Hmmmm.
Mmm Chili :-) Your sandwich reminds me of the one I made once with the strawberry waffles. Sweet+savory = perfect!! And I love syrup with eggs, so no worries.
As if cell phone on the treadmill weren’t bad enough…seriously? On speaker? Wtf?
I like all your three meal today! I think I’ll make some waffles this week to recreate it! sounds delish~~
slow cooker? i think chili is the best idea! so simple! and other than that…. if you’re meat eater you can make crock pot stew with beef or chicken.
Your wafflewich looks incredible. I also love the sweet and savory combo. So fab!
Glad you got to leave work at a good time today and even better that you had a fantastic workout. I love that feeling of getting those great workouts in.
I have been craving to make chili in my crock all week. I think I am going to have to make a big batch next week. So easy and delicious.
My favorite slow cooker recipe….hmmm, I think it would be Chunky Applesauce. There is nothing like fresh homemade applesauce that cooks for hours in the crock. To die for!
Haha, I love your list of things that must go. Mine would be creepy old men who whistle at you in the store. Ugh, this happened yesterday and I wanted the puke! There are some sick old me out there! ;)
Have a great day girl!
Awesome HIIT sesh!!! Love the cardio ADD workouts ;) And yay for blueberry waffles! Sometimes Chris and I add up how many calories he’s eating in a meal compared to me. He’ll easily put back 1200 in one sitting. Cah-raaazy! Stupid boys.
1. I’m sucking at using my slow cooker. I think it’s because I just don’t have time to prep it in the morning.
2. Must go: People who say things like an “I ran an easy 15 miles today”
List of things that must go:
1. my long distance relationship must go and turn into a non long distance one!
2. my fat talk in my head must go
3. the creepy man that walks past my house every day with his dog and peers in peoples windows….he must go, far far away!
I’m going to be rechecking this comment area for crockpot ideas now! lol thanks :)
p.s the picture with your man and the 3 dogs lookin up = amazing.
Missed the last post but all my workouts are based around compound exercises. Really nothing is better! Its the biggest bang for your buck.
Love the slow cooker! I always make an amazing roast in it. I have also been dying to try making lasagna in there.
Gosh your pups are cute.
Your dinner looks fab and so does dessert!!
BAHHAHA at the creepy old man line. Too funny. And creepy.
Marshall is SO cute leaving you that note – very creative:)
Fitnessista has some great compound exercises on her blog if you want to check those out :)
i JUST made pumpkin chili recently too! it was sooo good! I topped it witha dollop of greek yog, btu the corn vita top is a fab idea!!
marshall is too cute
i haven’t tried red mango yet I dont think it has made it to Boston, but we have plenty pinkberry type yog places around here !!
things that must go
-ladies who come to the gym with perfect makeup and blow dried hair and read books, slowly then walking around the gym? hmmm are they there to workout?
-this fat black cat that just sits in my backyard at all hours of the day! we have know idea where it came from!!
xoxox
I always end up doing .97 miles on the stairmill when I go ten minutes! It’s weird!
That is too funny but creepy about the old man. LOL!
pumpkin chili is a MUST for my slow cooker that i do not have anymore because it fell and shattered on the kitch floor. tear. but that’s what big pots and sundays are for. i smell pumpkin chili this weekeeeeend.
things that must go:
1. kristen stewart
2. cigarettes in my gym crush’s car.
3. the cold weather
that. is. the. best. line. i’ve. EVER. heard.
savory breakfast + syrup = LOVE. Your chili looks delish! I need to try making chili again. YUM. Perfect winter meal- in the UK it’s served much thicker like stew, over rice or with potato wedges. i’m down with the cornbread though!
1. favorite slow cooker recipes?? don’t have one, but I bet my ratatouille would be awesome in a slow cooker, or my bean goulash. I can email you the recipes if you want but they aren’t written for slow cookers. Also the lentil dahl I make would work I think.
2. what would be on YOUR list of “things that must go”?
– people who insist on trying to walk and text at the same time, and bump into everyone
– stores that give you the evil eye because you ask for a bag for whatever you buy…sometimes I forget to bring my own and they make me feel so bad! Lol.
That picture of Marshall is so cute! What a nice surprise!
I definitely have to try your chili recipe – it looks deeee-lish.
Slow cooker recipes – definitely BBQ Pulled Pork and we’ve also done a kickin’ Crab & Artichoke Dip. Opposite of healthy though.
Things that must go? Do you have all day? Your #3 was alarming. Who does that?!?!?
what a cute gesture your boyfriend made with the camera photo :) so sweet!
Hmm, pumpkin chili actually sounds good. Strange, since I’m such a pumpkin hater but I bet it just adds a nice flavor. Can you taste it at all? It’s more savory than sweet, right?
Oh man, fro-yo. A new place just opened up 2 doors down from where I work that is self-serve! I haven’t succumbed to temptation yet but I know it’s coming…
1) I’m still trying to find some good recipes for my crock pot, I actually downloaded a couple recipe apps on my iPhone just for slow-cookers so I’ll letcha know if I find a winnner.
2) Things that need to go –
~Customers who walk up to me and call me by name. Just because I’m forced to wear a name tag does NOT mean I want you to know my name.
~Skinny jeans. Ugh. Sorry if I offend anyone with this one.
~People who think vegan=hippie!
Happy Vegan 4 a Day!!
I can’t believe you make it 6 hours at a time with no snacks! I can barely make it 3.5 hours, no joke. Do you always eat this way or was it a random day? I am still sort of new to your blog.
Also, I often do muscle confusion exercises when I lift.. as in lunges while doing bicep curl type exercises. I need to switch it up from circuits or classic workouts sometimes, and it is a great way to get in a quick full body workout!
I love to make chicken tortilla soup (minus the tortilla, I never put chips in mine but the hubby uses them LOL). Chili is another fave, I’ve also made beef & broccoli and pulled chicken sandwich meat in mine.
I meant to say that I make all of those in my slow cooker, but I forgot to actually say that. OOPS.
I am just in love with your breakfast. I ADORE eggs + maple syrup + carb.
I do not own a slow cooker, but I really, really want one. When I do, the first thing I am going to make is pot roast!
Oh my gawd, Marshall is so cute with that little not and camera! AWWWW! :)
i love my crockpot! any type of soup, stew or chili is always good, plus things like potroast, shredded pork, and cooked apples! yum.
how sweet to leave you that picture :)
Janetha, I LOVE reading your posts because they’re like a little ray of sunshine for my work day! (Shhhh don’t tell my bosses!) TOTALLY with you on the annoying people who talk on their cell phones at the gym (wtheck on speaker phone??) and gum spitters!! I have to add to the list men who hog ellipticals for 60 minutes PLUS at the gym and scramble on them like hamsters (dude, there’s a resistance setting for a reason)…OR OR OR the grunters who sound like like having constipation pain while on a machine.
OK, enough ranting. Slow cooker recipes? Tofu braised in curry (Powder is good! Just add your own milk) with cabbage and pumpkin. :)
Thank you for sharing the picture of Marshall. hahaha That was AWESOME.
crockpot is so amazing for so many things!! even oats! my boss actually got me a slow cooker cookbook for my birthday and i cannot wait to try some of the recipes!
:)
things that must go: regarding people driving.
if there isnt enough room on the other side of the intersection for your car to fit there, WITHOUT blocking said intersection, DO NOT CROSS THE INTERSECTION. why is this a hard concept? i spent 3 lights just SITTING there bc people tried to “scoot” before the light turned red and ended up having no where to go on the otherside, thus blocking my path. not. happy. hahah
If you want more crockpot recipes, try this fantabulous site:
http://www.crockpot365.blogspot.com
Her recipes for refried beans in the crockpot is both easy and fantastically tasty. Check out the Moroccan Lentil Soup, too.
All your meals looked ridiculously good yesterday! Even the simple turkey sandwich!
1) I need to check through the comments because I have a crockpot that has sat in the box since my wedding…whoops!
2) 80 year old women who walk around the locker room nekkid. If your boobs are flopping around your ankles, congratulations for still working out, now put on some clothes!
looooove the wafflewich! i recently made a mcgriddle of sorts–bc i avoid the real deal like the plague.
Dan and I are talking about getting a crock pot! What kind is yours? I am going to read these comments for ideas too!! Your pumpkin chilli sounds fantabulous darlin.
Marshall is cute for a) leaving you a note, b) being stubbly (dan is a hairy monster) and c) eating 5 rolls.
The cold weather creeping into Minnesota must go far far away! Snow, yes. -20, no.
Line of the day: the veggies were just some steamfresh dudes.
The chili? Off the chain and I could veganize it. I dont own a slow cooker b/c it’s kinda the opposite of raw foods. But I am by no means a purist and if I could make recipes in it that 1. dont call for sauces that are full of sodium, i.e. bbq, prepackaged seasoning mixes, etc. and 2. the food was good mushy not baby food mushy, I’d be ALL about it! Cant wait to see everyone’s recipes!
things that must go. awesome. my opinion of this that must go:
old/young creepy men in cars hollering/honking at girls while they walk on the street. it is almost 2010 homies.
that is my #1.
love the looks of that chili my dear…i need to jump on the crock pot wagon. makes so much sense. have a lovely day…LOVE YOU!!!!
salsa chicken. Put boneless skinless chicken breasts in the crock pot and top with a jar of your fave salsa. Cook on low for 6-8 hours. Shred and mix with greek yogurt or sour cream. Good in tortillas or over rice.
What a great love note from your boy. Looks like you have a keeper!
Hang on to that man! :)
Cabbage soup….
head of cabbage chopped fine
bag shredded carrots
1 cup celery, bite size pieces
1 large onion, chopped
4 cloves garlic, chopped
enough low cal FF chicken stock to cover
salt & pepper to taste
1 tsp red pepper flakes
1-2 tsp cayenne
1-2 tsp garlic powder
a few bay leaves
can butter beans, (add last, when soup is done)
1 cup frozen peas, (add last, when soup is done)
fresh parsley to garnish, if you like….
YUM!
Things that must go….
1. Men who work out with no shirt on and grunt a lot.
2. Cat haters.
3. Angry, always in a hurry drivers.
4. Those stupid singing fools from the Free Credit Report.com commercials. SERIOUSLY!
Definitely try some pork tenderloin in the crock. Pork, onions, seasoning and it is perfect. For a second option, then shred the cooked pork add some homemade or store bought BBQ sauce and let cook until gooey.
As for things that must go:
1. people who think they are brilliant and talk down to others.
2. wrinkles – I hate to iron
that crockpot meal looks fabulous! I need to try that
Does marshal have a brother?! Too cute.
I have a crock pot and have only used it maybe once. Ugh. I’m going to make a point to use it post-move.
2. Old men who feel the need to do anything creepy. Orange pith (not to be confused with pulp, which I love)
I haven’t tried that variety of Kashi waffle before, I think I need to swipe a box! Awww what a sweet surprise from your man! Too cute!
That chili dinner sounds fabulous! My mom always makes soups in our slow cooker but I’ve heard you can do baked oatmeal in them – sounds fun!
are you kidding me? who the HELL spits their gum in the fountain!?! are you serious? have you actually seen this! it is the most disgusting thing i’ve ever heard of! (so, yes, i agree, it must go)
i also HATE people who talk on the phone while on the tread mill/elliptical. im sorry but i dont come to the gym to hear others’ convos, and im note afraid to ask them to get off the phone either. ive done it before, and they give bitchy dirty looks but i dont care. theres a sign RIGHT THERE that says no cell phones. rules people. rules.
how cute is that camera kiss! adorable.
cornbread and chili is a GREAT combo!
That picture from Marshall is so cute.
What do you think of the corn vitatops? I found them to be a bit dry. I love the chocolate ones though. I guess they wouldn’t go too well with chili. Or maybe they would…
Now I want a muffin.
Oooh – I totally love putting syrup on my eggs!! Such a yummy pair.
I was just saying I needed to use my slow cooker more now that I’m working again. I have the Fix It and Forget Lightly cookbook. It has great recipes!
i want some chili. stat.
nice workout! you put me to shame. SHAME.
things that have to go:
my messed up eating habits (personal issue)
cereal (binge-worthy)
fee hike at ucla
girls that strut their toned asses in makeup and tiny shirts- are they even working out?
guys that hog the squat rack (to do rows?! what?!) and look at me like i’m crazy for wanting to use it. MAN UP BITCH!
and lastly: FARMVILLE
Love wafflewiches!! I had one today =)
I love chili in the slow cooker!! My mom also makes this awesome slow cooker split pea soup with chicken sausage!
Things that must go-
Locker room talk that should not occur. Like when I’m changing.
And people who don’t clean machines. Yuck.
xo
K
Your wafflewich looks awesome, and that pic + note from marshall is too adorable! Great job on the workout, and I LOVE the idea of pumpkin chili and the corn vitatop! What a perfect Fall meal :)
Ok things that must go… the nasty sketch dudes who think it’s awesome and ok to honk and/or whistle, catcall, or call out to girls outside. And they’re not the cute guys, its always the ones where it’s kinda scary and you wonder if they’re gonna come after you. Happens SO often around here. I mean, I’m confident in my roundhouse kick and hook punch, but dude it’s totally unwanted attention. I’m not gonna give em my number just cause they honked at me! ;)
The chili looks awesome! I have been meaning to experiment a bit with my slow cooker. Unfortunately, the last few times I used it (a year ago???), the results weren’t that great, and I got a bit discouraged…
Thing That Must Go!
Wendy’s commercials that tell us that Wendy’s is “better than fast food”…wha??
Negative thoughts that cause my fellow female students to spend hours killing themselves with cardio and not enjoying it.
That Waffle-wich looked sooo good. Definitely need to make one of those this weekend!
Have I mentioned that your comments make my day!
My “things that must go”
– Foods with hidden trans fats (i.e. not listed on the nutrition info because it is a “negligible amount” or whatev they call it) Grr!
– My arms getting super tired during planks, sigh
– The road construction going on at night right next to my apartment complex – just bc you guys don’t sleep doesn’t mean that I don’t!
Ahh that felt fantastic! Thanks for asking us to rant in comments lol!
Aaah chili and cornbread, one of life’s simple pleasures.
1) Pumpkin Pie Crockpot Oatmeal! I posted the recipe a while back if you’re interested.
2) Must go:
-Girls who hog the mats for stretching. You do not need 20 square feet to “feel the stretch.”
-Creepy old man whose only job is to refill the antibacterial wipes–staring at people while they are on the treadmill is not generally considered polite.
-People who use their laptops while working out. Seriously? Can you not disconnect for a half hour?
haha ALL gym creepers have GOT to gooo!!! I go to an all women’s gym in boston, so it’s super mellow and non-creepy, but I kind of miss the masculine energy (and eye candy) with my old gym!
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