hey friends! how was your monday?
before i get started.. if you have not yet sent in your mini-guest post for me to post while i am in jamaica.. there is still plenty of time! i leave february 5th but i would like to get all the guest posts typed up and scheduled by the end of january. please send your mini-guest post in ASAP! i really want everyone to participate.. the more the merrier. in case you missed it, here are the guidelines!
special thanks to everyone for the sweet comments regarding my cereal binnnnge. haha, i don’t feel bad at all and all of your comments reconfirmed the fact that a little cereal is nothing to lose sleep over. just gotta keep it in check ;)
wow, even though i blogged yesterday morning i have so much to show you.. i think i am going to just jump right in!
prepare for a MONSTER post ;)
sunday.
after posting on sunday, i headed to the gym for my scheduled total body workout+HIIT. i ended up having a stellar workout and am already suffering from DOMS today! here are the deets:
10 minutes facing forward on stairmill:
|
minutes |
speed |
| 0-2 | 6 |
| 2-4 | 7 |
| 4-6 | 8 |
| 6-8 | 9 |
| 8-10 | 10 |
circuit #1 (three times through):
|
move |
weight |
reps |
| barbell deadlift to bent over row | 30# | 15 |
| bridge with dumbbell chest press | 12# ea | 15 |
| step up+knee up w/ dumbbell hammer curl | 10# ea | 30 (15 each leg |
circuit #2 (three times through):
|
move |
weight |
reps |
| elbow-to-knee crunches on bosu | bodyweight | 30 (15 each side) |
| jump-over-lunges on bosu | bodyweight | 30 (15 each side) |
| weighted stability ball wall squat-and-hold | 20# db | 15 w/ 3 second hold when in “down” position |
circuit #3 (three times through):
|
move |
weight |
reps |
| squat to biceps curl to shoulder press (all while standing on bosu ball) | 7.5# ea | 15 |
| barbell skull crushers to chest press | 20# | 15 |
| burpees (inspired by HEAB.. ugh kill me) | bodyweight | 15 |
circuit #4 (three times through):
|
move |
weight |
reps |
| hyperextension w/ alternating twist | 10# plate | 30 (15 each side) |
| reverse dumbbell flyes | 8# ea | 15 |
| dumbbell pullover to crunch | 8# db | 15 |
10 minutes on elliptical:
|
minutes |
resistance |
| 0-2 | 5 |
| 2-4 | 7 |
| 4-6 | 9 |
| 6-8 | 11 |
| 8-10 | 13 |
THE END!
it felt really good to work up a sweat and i always stay entertained when doing total body moves. good times at the gym! plus, since it was sunday, the gym was super empty and i really like that.
for the record.. burpees SUCK. heather, you’re my hero.
i went home and recharged with my post workout drink:
EAS muscle armor+syntrax lemonade whey protein powder
ths recovery drink is very low in carbs and i needed to get some into my system so i took a cue from one of the blogosphere’s favorite mamas and had some fruit cereal..
this was simply a handful of blueberries+3 strawberries+almond milk.
you guys.. the eats from here on out just get better. i am not even going to be modest.. i will just toot my own horn right now when it comes to the two meals i have made up in the past 24 hours. toot, toot. :D
i went to my mom’s to make dinner.
sun dried tomato basil hummus and cheese stuffed chicken served over a bed of zucchini with laughing cow and steamed broccoli. and salad.
whew, that was a mouthful! (TWSS)
to make the chicken, i cut four breasts in almost all the way in half (butterfly-style) and stuffed each one first with a layer of lauging cow light+fresh chopped basil~
and then a layer of the sun dried tomato & basil hummus i made on friday night~
the hummus was made with a can of garbanzos, a generous amount of sun dried tomatoes, pine nuts, fresh basil, a dollup of greek yogurt, garlic and vegetable stock. super simple!
i coated the chicken with italian seasoned panko bread crumbs~
and baked them at 400 degrees [f] for about 35 minutes.
these breasts were HUGE so i ate half of one. check out the cross section:
mmm. yum. for the bed of “pasta” i simply grated some zucchini, microwaved it for 5 minutes and then coated it with a sauce made from melted laughing cow+skim milk. waaaay better than alfredo sauce! i LOVE laughing cow.
after this glorious meal i went to marshall’s house where he was nearly in tears.. green bay lost and he was the saddest panda on the block :(
penny was consoling him. in case you were curious, yes that lime green thing is a ninja turtle snuggie. it’s okay to be jealous.
before bed, i had some greek yogurt+pear+banana+PB2 to satisfy my sweet tooth!
i finished off my evening with a movie (sunshine cleaning.. kinda weird?) and the latest episode of worst cooks in america.. my latest guilty pleasure!
monday.
this morning it was COLD and i was REALLY craving oatmeal. every monday i have to go to the original pancake house for a sales meeting breakfast. unfortunately, they don’t offer protein oats. i compromised and went with a bowl of oatmeal to satisfy my craving and then a side of eggbeaters+chicken+feta to get my protein in!
ha. those photos are not proportionate at all. the eggs were actually on a very small plate and the bowl of oats is in an average sized soup bowl. sorry if that looks misleading! i think next week i will take my own protein powder with me and stir it into their oatmeal because their oatmeal is super delicious.
lunch was some leftover chicken from sunday’s yummy dinner along with a “salad” made with cottage cheese, cucumbers, peppers & avocado..
just as good the second time around!!
my snack AKA “meal 3” was a little bit of greek yogurt and a nuts & cranberry luna bar which you have all seen 10 million times so i won’t bore you with the photos.
today was a cardio+abs day! i was cleaning my car yesterday and came across one of april’s cardio workouts that i had printed out but then lost.. and found again.. so i decided to give it a shot!
i ended up modifying it about halfway through. you can see the original workout here. here is what i did:
| minutes | speed |
| 0-5 | 5.5 mph |
| 5-6 | 6.5 mph |
| 6-8 | 6.0 mph |
| 8-9 | 6.7 mph |
| 9-11 | 5.8 mph |
| 11-12 | 6.5 mph |
| 12-14 | 6.0 mph |
| 14-15 | 6.7 mph |
| 15-17 | 5.8 mph |
| 17-18 | 6.5 mph |
| 18-20 | 6.0 mph |
| 20-21 | 6.7 mph |
| 21-23 | 5.8 mph |
| 23-24 | 6.5 mph |
| 24-26 | 6.0 mph |
| 26-27 | 7.0 mph |
| 27-29 | 6.1 mph |
| 29-30 | 6.8 mph |
| 30-32 | 6.3 mph |
| 32-33 | 6.8 mph |
| 33-35 | 6.1 mph |
| 35-36 | 7.0 mph |
| 36-38 | 6.1 mph |
| 38-39 | 8.0 mph |
| 39-41 | 6.3 mph |
| 41-46 | 3.5 mph |
| total time: 46 minutes | total distance: 4.41 miles |
whew! it was stellar. thanks april!
i originally had 15 minutes of abs planned but i was itching to read my new oxygen magazine so i finished the workout off with 15 minutes on the bike while i read my mag! i will do some abs tomorrow or later tonight to make up for it ;) plus.. the new magazine has a PLETHORA of new ab moves for me to try!
i came home and whipped up a healthy, delicious and fantastic meal.
turkey meatloaf muffins + roasted balsamic parmesan broccoli
for the meatloaf, i used 1.25 lbs ground turkey, 1 cup habanero salsa, 1/3 cup oats, 4 egg whites, 1/2 diced onion, 1/3 cup corn chile salsa, salt, pepper, thyme, garlic and oregano. i placed the mixture into my silicone muffin tins and baked for an hour at 350 degrees [f]…
mmmm! bubbly goodness! one serving was two muffins :)
for the broccoli, i tossed the florets in balsamic vinegar and a touch of olive oil, grated a bit of fresh parmesan over the top and roasted them in the oven for about 15 minutes.
so.. i am dead serious when i say these taste better than french fries. i LOVE roasted broccoli! the balsamic and parmesan were fabulous accents to the already yummy roasted flavor.
i am now sipping on some iced green tea and working on my challenge page.. i have to get this week’s meal plan posted as well as the progress i have made since i updated last. things are going good!
i am going to finish up with this and then have a chai protein shake before bed.. which i forgot to show you guys last time! not to worry, i will make sure to show you tomorrow :)
in other news..
i got some fun mail! the lovely jenny of closet 365 sent me this stellar package because i won her blog debut giveaway!
please go check out her blog.. she is wearing a different outfit every day this year and posting about each one! so fun. thanks jenny! you are a babe!
sheesh.. i was originally going to post a few bloggie awards at the end of this post but i am fairly certain this is more than long enough. if you have made it this far, props to you! hope i didn’t put you to sleep!
i will be back tomorrow with more good stuff :)
Qs~
1. what is your favorite “clean eating” meal? i have so many favorites so it is hard to pick.. but one of my favorites is a healthy version of a burger+fries, using my turkey burger recipe, a whole wheat bun and roasted cheeeetahs instead of deep fried fries. so good!
2. do you like your veggies best raw, roasted, steamed or sauteed? i *may* have asked this in the past. but as of right now.. i have to say roasted! YUM!
xo. janetha b.
Next Comments →
I love all of the eats in this post. I need to try your zucchini and laughing cow combo!!! And the stuffed chicken? wow wow wow!
Hummus stuffed chicken has me drooling!
I like roasted veggies too. I pretty much like them cooked any way except raw. I like raw peppers and carrots and that’s about it.
Steamed veggies for sure! I really don’t love raw veggies most of the time but sometimes I gotta work with what I got as in the Ruby Tuesdays Salad Bar…blah
meatloaf muffins! Perfect for getting the protein in in those daily meals-Love! Ninja turtle snuggie, LOL! Clean meals- oh, tough one. Any quinoa dish. So easy to fix, through in some veggies, some cooked, some not and lemon or lime juice…mmm! Thanks for all the moves!
Steamed all the way!! I live for steamed broccoli. And that pic of your bf and the pup is too adorable!
I want your pup!! That rectangular dish with a twist is so rad! Steamed or sauteed for me….but I can eat ’em raw too. They all taste yum yum to me :)
I read this post. Got hungry. Ordered 4 things of PB2 (that was the smallest i could get it). ROLE MODEL!
is it horrible that i am cracking up at marshall’s sad panda face? aw penny is so sweet, look at her!! your fruit cereal looks delish
“handful of blueberries+3 strawberries+almond milk.” – looks so colorful and aweseome!!
The answer to your blackberry question, no dont use that feature. I think it’s chatting? but no, dont use. Sorry love :)
RAW veggies all the way!
Fave clean eating meal = piles and piles of greenery!
xoxo
JANETHA that chicken IS AMAZING!! wow!! so creative!! you are genious.
great workouts, as always!
marshalls face is hilarious!
raw meal- is tempeh raw?! lol
You know what? I’ve actually never tried roasted broccoli before. Weird. I think I’ll have to buy the 3 lb bag at Costco this weekend and try it out ;-)
1. I LOVE turkey meatloaf!! Made with light BBQ sauce and oats. That’s it! Soooo good.
2. Roasted veggies!! Delicious. Which is why I’m surprised I’ve never tried broccoli.
Yay! I’m so glad it made it okay! If you ever wear the scarf you have to take a picture for me!
okay, where again does all this foodie creativity come from? totally impressed!
ahh I need that chicken! I experimented witha baked chicken recipe yesterday it was delish! but it was msising something, i THINK it was laughing cow and HUMMUS!! ahh I need to try that this week!! I am loving watching you through this whole process, you are doing so great and I love your workouts, so balanced and hard a* style :) I love how you have links to the workous of you doing them! so creative and easy to follow, thank you!
I love stuffed chicken! I once made a ricotta and spinach stuffed chicken breast with dried cranberries that was a delish clean meal and also LOVE turkey chili!
Right now I am al about roasted veggies, they have so much flavor and I love when they get a little burned…mmmmm It is 5:43 am and I am hungry!
xoxo
Your meals do look fantastic!! Some of my favorites are whole wheat pizzas, anything on Josephs Lavash Wraps, and seafood. Sooooo yummy! And while I don’t really like veggies, if I gotta eat them, they have to be roasted.
Wow those mini meat loaves look so good and super easy to make.
I’m glad you liked the workout. I like your modifications!
Roated veggies are so good. Especially when they are sweetened a bit.
Hi Janetha,
How much protein do you usually get per day? Do you aim for a certain amount? Thanks!
Looking goooood! For some reasons I’ve never liked roasted veggies. Maybe I haven’t tried them the “right way” yet.
I also love “clean” fast food – veggie burger and sweet potato “fries”. Good stuff!
I prefer my veggies raw. Or steamed. Depends on how crunchy I want them :)
OK, I had to skim over the raw chicken pics right quick, but the concept sounds lovely. As do all of your eats! I’m so trying the roasted broccoli.
Hmm my fave “clean eating meal” (thanks for linking the cheeeetahs, love!) in the AM is pumpkin oats and in the PM cheetahs with a gigantic salad. But I’m not feeling salad at the moment.
Which brings me to your second Q. I normally prefer veggies to be raw. Sweet potatoes and squashes should always be roasted/baked, though.
Have a faaaab Tuesday! Love you! xoxoxoxo
Hey, we had roasted broccoli lats night, too! It is so funny becuase Dustin LOVES it and I swear I cannot get him to eat veggies any other way–he took a whole salad plate full of it–what a guy :) mmmm…you just made me crave cheetas! P.S. how jealous are we of Holly and Susan’s vacay?? I wanna go! Maybe we can convince them to come to SLC instead. xoxo
Along those same lines as the 365 outfits blog: http://theuniformproject.com/
The blogger, inspired by Indian school uniforms of her childhood, wears a little black dress and makes a different outfit with it every day for a year and is donating the profits to charity.
I love roasted veggies. I like raw vegetables, too, with the exception of broccoli and cauliflower. Yuck.
I think you and I own the same taste buds! Everytime I see any of your meals/snacks I think *droooool* that looks amazing!
Hmm my fave clean eating meal would probably be some grilled chicken, brown rice and steamed broccoli. Mmm broccoli..
I also LOVE roasted veggies! In the summertime I will often take sweet potatoes, peppers, onions, zucchini, yellow squash, EVOO and roast it!
ahhh stuffed chicken! so delicious! want to make that nowwww!!! lovvvvin the looks of those turkey muffins too! can i come to the SLC & eat your foood? :)
fave clean eating meal? grilled chicken & veggies w/ brown rice. can’t go wrong :)
roasted are also my fave. as are broccoli. i hate peas. but looove my broccoli!
Everything looks so good! Especially that chicken!
I love that cottage cheese “salad”, great idea! If you can believe it I’ve never roasted broccoli. :-0 Must do that tonight. Oh and muffin tins for meatloaf? You genius, you.
1) I really love a giant plate of raw veggies, sliced apple and hummus. It’s fresh, crunchy, clean and filling!
2) I would have to say that it’s a tie between raw and roasted. Depends on the veg.
I forgot to tell you how much I love the guest post idea! I’ll being doing one to send soon!
1. I agree, healthy burgers are great, and so are oatmeal pancakes with peanut butter as opposed to regular pancakes with syrup ;)
2. I go through stages, but I’m loving roasted veggies lately too. Try roasting cauliflower and broccoli together, it’s awesome!
Shoot, Janetha…that chicken looks awesome. I love laughing cow- going to try that zuchinni dish! I used lc once as a sauce/coating for mushrooms with pesto in it. Delish.
Clean meal: grilled chicken, tzatziki and salad on a wholewheat wrap
Veg: roasted! LOVE!
The chicken dish looks amazing!
I love raw & roasted veggies best. It really depends on the day and what I’m in the mood for.
You seriously eat some of the best looking foods ever. Everything looks delicious!
Love my veggies raw, steamed, roasted…I really just love veggies!
I tried baked chicken once, with ham and laughing cow, amazing. I love the idea of adding hummus.
I just roasted veggies the other night – fennel, b.sprouts, onions,… and did not even think to add broccolis. I think I am very exclusive with my veggies…certain ones have to be prepped certain ways… like I’d never steam onions, or sautee carrots…. is that weird?
I also tried the cottage ch./tomato/chicken combo you showed before, it is delicious and ridiculously filling!
WOW that chicken, those turkey muffins, look sooo good!
1. I love any sort of egg scramble, anything sweet-potato based and my clean sloppy joes.
2. I like my veggies roasted!!
xoxo
Kris
What a BRILLIANT idea to stuff chicken with hummus! You still get awesome creaminess but can cut back on the sat. fat in the cheese!
All those meals look amazing! That picture of Marshal was too sad. And, yes, I am majorly jealous of the Ninja Turtles Snuggie!
1. Definitely a green monster. They make me happy!
2. Depends on the veggie, but I like them all of those ways.
Ok I’m officially starving now. That stuffed chicken and turkey meatloaf are getting made this week – they look SO GOOD. YUM. Oh and I’m definitely a roasted veggie girl…yum yum yum!! Have a lovely day miss!
wow so many great eats! My veggie taste depends on the veggie and the time of day…sometimes I’m all over the raw, other days I just want them steamed up!
your eats look like something served in a restaurant. go you!
ROASTED. and yummmmmmmmm! and i just checked out that fabby 365 blog and LOVE IT! annnnddd the meatloaf muffins are genius!
anddddd call the canadian embassy asap. you NEED to come!!!!
I love roasted broccoli and roasted cauliflower. I try to bring it to work for lunch, but it does tend to get that stinky smell and I try not to offend my colleagues! The chicken looks amazing.
I AM super jealous of the ninja turtle snuggie. I die.
My fav clean eating recipe is definitely the turkey meatloaf I make. The sauce is just perfect :)
I think I like sauteed veggies the best, but I usually just season them and cook in olive oil pam.
(How are we defining clean eating today?) My fave would probably be a green smoothie, or hummus and crudites.
And Team ROASTED!!!! all the way.
everything looks SO delicious!
I LOVE my veggies roasted :) YUM !!
i crave them steamed on occasion though too
oh! i see skullcrusher into chest press in my near future aka tomorrow ;) burpees are the spawn of satan! they remind me of volleyball hell week
i love love love roasted veggies! but sometimes they just way too long to cook so i’m all about the steaming in the microwave for efficient fastness!
Those turkey muffins sound great, I love veggies any which way but if I have to chose I’d say steamed x
I’m gonna send you my Meal & Move soon! I just need to get someone to take a picture for me! :-)
That zucchini business looks like HEAVEN
Holy yum!! That stuffed chicken and turkey muffins look soooo good!
Jenna
DUDE! you toot your little heart out. These recipes are rediccccccccc. Go write a cookbook nowww.
<3
Whoa, we were totally on the same wavelength yesterday with our mini turkey loaves. Creeeeeepy :P I love hummus stuffed chicken!!! I’ll have to try the sundried tomato version, that sounds downright stellar. No. Bodacious. Also, I am digging BOTH of those workouts! So many great lifting moves incorporating multiple muscles in the first one, then treadmill intervals. I am definitely printing that one out too!
1. Protein on top of salad, or pitas. Protein is pretty vague, but I love it all! Salmon, eggs, turkey, chicken, even ground beef ;)
2. Steamed! It’s quicker, and no cooking oils required :)
julius does the same thing for abe whenever his team loses. animals rock.
Those meatloaf muffins are an awesome idea! I may have to try that. That chicken looks delish as well!
The First Single is one of my favorite songs of all time. And The Format is one of my favorite bands of all time. <3 FOREVER.
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