hey party people! it is thursday night.. FINALLY friday tomorrow. i know several of you had a short week due to the holiday on monday… but this girl didn’t~ so i am extra relieved to only have one more day of work until the weekend. and while we are counting.. i only have TEN more days of work before i leave for jamaica!! it’s okay to be jealous.
really interesting to hear everybody’s opinion on monitoring your heart rate during your workout.. some do, some don’t, some want to but don’t have a monitor.. for those of you who asked, i have a polar f7 heart rate monitor and i love it. pretty sure it was anne who suggested this one to begin with. for some more info on heart rate shenanigans you should all check out naomi’s post! girlfriend knows what’s up!
before i ramble about today, i HAVE to show you a couple highlights from last night..
remember how i told you i was going to have deb’s hot chocolate protein smoothie for dessert? well i did. and i am hooked. it was so freaking amazinnnng!!
and yes, for the record, deb and i have the same placemat :)
- 1 scoop vanilla protein powder
- 1 heaping TB hershey’s cocoa
- 1 TB PB2 (could have done w/o this, couldn’t taste it)
- sprinkle of xantham & guar gums (thanks HEABs!)
- 1.5 cups piping hot water
- 1 packet stevia extract
so. amazing.
i also tried some polish chocolate last night.
my roommate is from poland and her mom ships her treats! this chocolate was unique because it has bison grass entwined right in the chocolate:
i guess you nibble on the grass prior to eating the chocolate. i had 2 of these 3 squares~
it was to die for! but honestly i went back to my hot chocolate smoothie and happily finished it. it was so filling and delish!
today was a pretty ho-hum day as far as meals & moves go.. but since that is what you all came to see, i suppose i will talk about it despite the boring factor ;)
meal 1: egg white wrap @ 8:30 AM
this was one la tortilla factory high fiber/low carb tortilla, 1 cup egg whites (microwaved) and 1 wedge laughing cow+1 TB low sugar ketchup~
filling, simple, delicious.
meal 2: leftover chicken & veggie stew + 1 toasted arnold thin (dry) @ 12:20 PM
i know a lot of people hate on the sandwich thins because they are low-calorie bread..but i am a fan. plus, i can buy them at costco! love a bargain.
i nibbled on 1/3 of a nuts over chocolate luna for dessert~
meal 3: apple cinnamon YAPPLESAUCE! @ 3:40 PM
ready for a crazy story? i bought some apple cinnamon (no sugar added) applesauce at the market on sunday because i was wanting to bring back an old favorite: yapplesauce. this is yogurt mixed with applesauce and i basically lived off of it when i got my tonsils out last may. susan actually coined the term yapplesauce because she is clever like that.
all mixed up…
RIGHT when i got done eating this, i got a comment from susan on my protein packed post that said:
“Remember yapple sauce?? That needs to make a comeback!!”
okay. that is TOO crazy!!!!!! i love random things like that! anywho, comeback it made! and it was deeelish as ever :)
lower body workout today! i was feeling a little tired.. thursdays are always killer for me to drag myself to the gym~ i am always a bit burnt out. but i forced myself to get there and once i got going i was fine!
- 5 minute warmup on treadmill (6.0 MPH @ 4.0 incline)
i did supersets today. i worked my glutes, hamstrings, quads, calves and outer/inner thighs. here is the superset breakdown:
superset #1: four times through
|
move |
muscle worked |
weight |
reps |
| stability ball ham curls | hamstrings | body weight | 15 |
| donkey kicks | glutes | body weight | 15 each leg |
superset #2: four times through
|
move |
muscle worked |
weight |
reps |
| standing calf raise machine | calves | 40# | 15 |
| walking lunge w/ twist and leg raise at end (can’t find a link) | glutes | 10# plate | 20 (10 each leg) |
superset #3: four times through
|
move |
muscle worked |
weight |
reps |
| single leg press | quads | 80# | 15 each leg |
| single leg laying calf raise | calves | 80# | 15 each leg |
superset #4: four times through
|
move |
muscle worked |
weight |
reps |
| hip adduction | inner thigh | 75# | 15 |
| hip abduction | outer thigh | 75# | 15 |
superset #5: four times through
|
move |
muscle worked |
weight |
reps |
| barbell deadlift | hamstrings | 30# | 15 |
| barbell squat | quads | 30# | 15 |
the end! this took an hour.
i came home and only had one scoop of protein powder left. SO.. instead of using it to make my muscle armor drink~ i used it to make something i was craving…
meal 4: green protein smoothie @ 6:30 PM
don’t let the size of this cup fool you.. it actually made 2.5 glasses!
- 1 cup almond milk
- 1 cup ice
- 1 scoop vanilla protein powder
- sprinkle of xantham & guar gums
- 3 cups spinach
- 1 cup mixed berries
YUM. i know some don’t get full from a smoothie but i am not some. i am always left stuffed after consuming one of these.
i also munched on 100 calories of kettle corn because i do what i want :P
okay, technically i shouldn’t have had this.. but really~ it could have been worse.
i haven’t had dinner yet because that green smoothie is keeping me ultra full! i will probably have some yogurt and fruit before bed.
WELL.. since this post has not been very exciting, i decided to spice things up a bit by finally talking about an award that i have received a couple times in the past.. uh.. month?
ildie and tamzin both passed the happy 101 award along to moi. thanks chicas! as the rules go, i need to tell you 10 things that make me happy. easy peasy!
- DOGS.. specifically my dogs. and when i see dogs hanging their heads out of car windows with their tongues flapping in the breeze.
- SNOW.. which we are lacking this winter. but snowboarding is one of my passions and i love blizzards and playing in the snow every winter!
- COOKING.. i honestly don’t get it when people say they hate to cook. it is so much fun and actually relaxing for me. i love creating new dishes.
- TRAVEL.. i think traveling is the best way you can spend your money. hands down. i have been to several countries and plan to visit several more before i die.. starting with jamaica in two weeks!
- SLEEPING.. i live for saturdays because i can sleep in until noon. and yes, i sometimes still do. i don’t think i will ever be an early riser. i could sleep for days on end. i love to dream :)
- FAMILY + FRIENDS.. ahh.. i love my family and my friends and my boyfriend! they all make me so happy. i am a real social butterfly (gemini) and i honestly would die if i didn’t have some sort of social interaction every day.
- LEARNING.. i am always happy when i learn something new. i find myself saying, “you learn something new every day!” all the time~ always with a smile on my face. you can never have too much knowledge.
- SHOPPING.. this goes for clothes and groceries. i love to shop, i could spend hours in stores and hours online just shopping my little heart out.. if only my funds would cooperate ;)
- BEING HEALTHY.. i have been unhealthy and i have been healthy. it is safe to say that i am seven million times happier when i am healthy aka working out, eating well, living life to its full potential.
- BLOGGING.. saved this one for last. i love to write and ramble. i love the friendships i have made through blogging. i love this community and i love to blog! it’s the bees knees.
there you have it. just 10 little things that put a smile on my face.
i think my stomach may be ready to eat again so i better jet. hope you all have a fun filled friday! it is national blondie day so celebrate accordingly :) i will be back with flashback friday in my next post!
Qs~
1. how long do shakes/smoothies keep you full for? as long as they include some protein powder + delicious carbs i can usually last a good four hours.
2. what puts a smile on your face? see above.
xo. janetha b.
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I am so intrigued by your eats today! I am also a shopping freak…love it. Shakes usually keep me full for hours too – my go-to one is protein, frozen banana, pb, skim milk + maybe more.
glad you liked the moves- i’m sure you know what they are right? hahha. you know what my ultimate fav move of the moment was last year? side plank (on elbow) plus cable row. that mofo was HARD! lemme know if you try it.
i don’t really make shakes a lot- sorry! i really want a blender bottle so i can tho!
hmm smiles? comments. having a cute guy talk to me. cereal. yummy foods. SUN
SO how important to that hot chocolate smoothie are those gums? I’ve got everything but here in the house and that looks fab…
protein powder is key for me too, I can last 3-4 on a well made one.
smiles? the dogs being cute, hubby walking in the door, extra sleep, sore muscles, adventures with friends.
I’ve got a flashback post all lined up for the morning, fyi :)
Ooo that hot cocoa looks yummy. I LOVE THE YAPPLESAUCE NAME!!! You market that stuff lol. Did you say KETTLE CORN?! Soooo good.
1. It depends really–they keep me full anywhere from an hour to two.. not very long UNLESS it’s a weird combination and just makes my stomach feel all funky : That sucks when that happens.
2. The sun, music, dancing, Matilda, family, friends, snail mail, random acts of kindness, a yummy breakfast, a good run, and whole bunch of other stuff :)
what the hell is bison grass? lol! whatever, that chocolate sounds/looks delish. bummer you didn’t have a short week, but YAY for jamaica soon!
Ha! Thanks for clearing that up about the Deb placemats…I thought you were borrowing her photos ;)
I’m confused about why people wouldn’t like a low-cal bread. Am I being silly? Isn’t that good? You can eat more that way :)
1. I can have a smoothie for breakfast that lasts me 4-5 hours, if I REALLY pimp it out.
2. A stocked fridge :)
That hot cocoa drink looks ahh-may-zing! I need it in my life! I also need to get hip to this xantham gum business. I keep seeing recipes all over blogland for it!
1. Roughly 3 hours. I don’t have them often though.
2. Love, family, friends, kitty, my Mr., sleep, warmth, chocolate, baths, wine, coffee, cooking, eating, dancing, pants that fit, bad sci-fi movies, rainbows, lollipops and unicorns. HAHAHA!
oh that chocolate in your post sure put a smile on my face!!!! both the smoothie and the bar. I dont love smoothies only b/c i love to chew. And no matter how full I am, I still miss chewing and then need to go eat something LOL
Jamaica in 10 days….girl. Soooo happy for you!!!!
Things that make me smile = time with my hubs & daughter :) xoox
I’m so on the chocolate smoothie vibe its just soooooooooo good! Smoothies keep me going for a good few hours but nothing like my morning protein quinoa flake porridge its the bees knees! My dad is probably the one person in the world that no matter how I’m feeling will put a giant smile on my face! Love ya top 10 x x
mmm…yapplesauce sounds really good.
LOVE your list! I need to recreate that yapplesauce – it looks fab. I like smoothies but I’m like Averie and need to chew something as well. That’s why I’d probably never do a juice fast ;).
Making other people happy is what brings me joy the most. Sounds silly but it’s true. :)
I can not WAIT to try the hot chocolate. It sounds off the hook, as does your workout. You are so inspiring with your strength workouts. I would die to work out with you someday! :)
Smoothies do keep me full but I have such a hard time drinking them in the winter. Too cold! Plus, I always feel like I need something to chew. Just a drink as a meal makes me feel like I am on the slim fast diet. But I do love me some Protein smoothies! :)
So much makes me happy, including you! You always make me happy! :)
i always love all of your food! and NO hater on teh arnold thin, I think theya re fan-freakin-tastic! I am also a fan of the weight watchers whole wheat pita, they are 100 cals and 9g of fiber!! they are large and in charge too :)
I must try taht protein hot chocolate, but I must get myself some xanthan gum first!! i want it thick and frothy…totes agree abotu the PB2 I have made reg hot cocoa before and added pb2 and could barely taste it! oh well…now we both know for next time!
smoothies keep me somewhat full, I geuss it depends what I put in there, i have never tried adding carbs like oats to my smoothie though and I know lots of peeps do that…i should try it would help me stay full longer!
hmm what makes me happy…the fact that its FRIDAY! watching FRIENDS and sex and teh city reruns, my family friends, boyfriend, summertime, YOU
xo
That hot chocolate protein shake looks SO good. I want to try it asap!
I think our lists of what makes us happy are super similar. That looks like a great leg workout too! I am not huge on the upper/lower or bodypart splits…but that is because I can’t handle doing legs all on one day. Haha. I always hurt too much. Call me a wimp ;)
Shakes and smoothies don’t normally fill me up unless I eat something with them. Maybe it’s just that I have to feel like I’ve eaten and not just dranken. Is that even a word? Haha!
I love the idea of protein hot chocolate! I wonder if it will work with Vega/Amazing Grass?
I don’t usually make my smoothies too big because I prefer them as a snack rather than a meal, but they do hold me over for an afternoon! Lots of things make me happy, but this week it’s been my return to blogging and making new friends :)
I’ve been wondering if you could make hot chocolate protein drink.. awesome!
And that’s funny because I’ve been wondering what bulgarian split squats are!! I’m happy I’ve been doing them.. they sound so fancy! LOL
and smoothies never hold me over. I don’t know why.. they seem to make me more hungry!
Apparently, chocolate even makes grass worth eating?
Do you think the hot chocolate drink would add if I just added protein powder to a hot drink? I have been toying with the idea of adding chocolate whey powder to coffee, but haven’t seen anyone doing it so thinking it might not work?..
1. how long do shakes/smoothies keep you full for? don’t drink them- I have this irrational fear that liquids won’t be filling and that stretches into smoothies and soups. Though I am pretty sure that if it contained a decent amount of protein, fruit for some fibre, etc and was basically equivalent to a protein bar, would be a couple of hours.
2. what puts a smile on your face? YOU do m’dear :) Also, good music, good food and hanging out with friends. Oh, and Vimrod cartoons!
Shakes and smoothies, depending on the contents can last me anywhere from 2-4 hours.
I need to try protein hot choc + yapplesauce!!
Things that make me happy:
1. Cooking (of course!)
2. Traveling- I love new adventures!
3. My amazing friends, boyf and family
4. Puppies! Especially bulldogs
5. Eating, especially something new
6. Concerts, it’s hard to be angry when you’re listening to an awesome band!
7. Learning about things I am passionate about
8. The beach at sunset
9. Grocery, kitchen supply, or clothes shopping
10. Putting a smile on someone’s face
xo
K
yesssssssssss popcorn. THAT makes me smile. you putting to use your more than stellar pcorn bucket :)
mmm now i want a green monst!
Oh my gosh – I have a love for cottage cheese and apple sauce…maybe I could call it capplesauce?? That doesn’t sound as yummy. Anywho, it’s delicious, and I kind of forgot about it. I will have to buy some applesauce soon so I can do that.
1. Shakes always keep me full longer than I think…I just had one about an hour ago, actually, and I’m not hungry yet – despite a killer workout this morning.
2. Right now, I’m smiling because it’s Friday…weekends put a smile on my face. So do early morning workouts that rock my socks…like todays.
so many fabulous things in this post – popcorn! gah, i was just telling someone i havent had popcorn in FOREVA and wanted some. good call.
i LOVE smoothies, but i find no matter how much i pimp them out, they do not keep me full. or maybe i am not listening to my hunger cues and just telling myself i am hungry again. who knows? but i do love them. and eventually i WILL invest in a good blender and perhaps will start experimenting more with them. and BTW – you have a vitamix?!?!?! jealous.
yay for the weekend – you deserve it you hardworking mama! my mind is spent. i don’t think i could cram more in even if i wanted to. but its okay, because i am going to milwaukee tonight to see perhaps one of my FAVORITE CHEFS give a talk. oh yeah…how’s that for mystery?
what things make me smile? hmmm…right now, i think more coffee would do the trick. love ya!
My Chem professor was from Poland and gave us Polish chocolates but I didn’t get to experience any grass. I missed out!
LOVE dogs!! I want more than we already have (3) but I’m not allowed to get another one.
1. Not long enough hence why I don’t have them that often!
HAPPY FRIDAY :)
I tried HEAB’s Protein Hot Chocolate right away too.. so good, perfect for a dreary day! I’ve never been a big fan of applesauce by itself, but always have it around for baking.. but I’m pretty sure I’d love it mixed with greek yogurt. Going to need to try that today!
There is nothing like a piece of good quality chocolate. I have been out of the loop in the blog world lately.. you are going to Jamaica!!! So exciting! Hans and I got engaged in Jamaica, it is truly a wonderful place. The “feel” of it is so unique. The Jamaicans are a happy people. They love listening to Reggae and they walk along the beach dancing and chilling out.. which goes to proof that happiness doesn’t always equal money.
Hot chocolate protein smoothie?! Uh…I would like that right now please. Must get myself to a grocery store for the fixings – looks so yummy!
Mmm. Yapplesauce!!
I’m sooo glad you liked the hot smoothie. I have such a hard time choking down the whole thing, honestly!
Things that make me happy- kitty paws, kitty cuddles, kitty kisses, anything kitty except urine. or poo. Travel, exercise, smoothies, my familia, my friends, blogging, fitness magazines, being sore after exercising.
My smoothies keep me full for hours. I usually get too full before I finish them, so I put them back in the freezer/fridge and nurse them. If I was to “down” a whole one, I could imagine I’d be full for 3 hours, but I might also barf :-)
Things that make me happy – my husband, Kitty kisses (yes, my cat gives kisses…when she was an itty bitty kitty 7 years ago she used to wake my husband and I up every morning by kissing our noses), kitty cuddles, puppy kisses and cuddles, spending time with friends and family, nice people, knitting.
Smoothies keep me full for about 2-3 hours, however if I add protein powder to my oatmeal I stay full for much longer in the morning!
Smoothies keep me full forever but I always crave something salty/crunchy with them so it starts this continuous snack attack.
I love sleeping too – one of my favorite parts of the day is when I collapse into bed.
Ooh, guess what I happened to bring for my snack today? Yogurt and applesauce.
Were your doggies okay after they ate the gum? I was worried about them.
yapplesauce sounds yummy!
1. Smoothies can keep me full for a few hours
2. family, friends, boyfriend, cereal, ice cream, penguins, sleeping, learning, watching football.
hope you have a great weekend :)
Hey cutie pie! I love your top ten and I love your popcorn and I love your yapplesauce! I have a jar of applesauce in the fridge and now it’s just calling my name! Yummo.
1. I rarely have smoothies (no equipment, grr) but they do tend t fill a sister UP!
2. travel, loved ones, the arts, good food, kittens, weekends!
Love you beauty xx
First, that bison chocolate looks crazy, I’m a choco-holic and I don’t think I could handle it. I love the abduction and adduction moves guy! I’m gonna have to look up all of his stuff on you-tube! I couldn’t stop watching…
1. Smoothies can never keep me full, I haven’t tried them with spinach yet though… hmm.
2. Family, food, Puppies!!, and everytime Khloe Kardashian yells at someone…
yapplesauce! I’ve got to try that out!
1. Smoothies only keep me full if I add a little bit of protein powder to the mix which I am currently out of. I’ll need to restock soon!
2. My husband, good television, running, cooking new things and blogging makes me happy. Vacationing too! I am trying to plan a vacation right now and it’s so much fun!
I’m killing myself getting to the store to buy the ingredients for the COCOA drink!!!!! Can’t wait to give it a whirl!
Please share some of that awesome bison grass chocolate with your darling momma :)
TIP: I have my work out schedule so I am one day behind you….I simply highlight, copy and paste your work out onto a blank word doc and print it and run off to the gym – can’t wait for the morning, I will be doing your killer lower body work out!!
The shakes keep me full for about 3 hours as long as I’m swigging my H20
LOTS of things put a smile on my face, happy people, being alive and healthy, my kids and grand kids, sunsets, snow, a clean car and of course all of my crazy Lucille Ball moments!!
xoxoxo
My yapplesauce growing up was applesauce and cottage cheese mixed together….I still love it!
oh my gosh Jamaica is gona be SO AWESOME! so excited for you!!!
i cant wait to see pics!
that smoothie looks BALLIN- i dont make smoothies that much unless right after i work out, because they dont fill me too much.
love the things that make you happy!
makes me happy that its FRIDAYYYYYY!
I just invested in some xanthum gum and it’s making a huge difference in my protein smoothies! I was like a bottomless pit yesterday, but a post-dinner chocolate protein shake kept me full till bedtime :-)
hot chocolate protein smoothie? every time i come to your blog I find something new that I have to try. It’s been too long since I’ve read. :(
I love your list of things that make you happy. Those are some of mine too.
1. how long do shakes/smoothies keep you full for? it depends on what is in them. but if they have protein then they can keep me full as long as a regular meal would.
2. what puts a smile on your face? all the awesome bloggers I’m catching up on today. you included. ;)
Smoothies always keep me full IF THEY HAVE PROTEIN. I like to made green monsters with soy protein powder for breakfast, and they keep me good to go. I see a lot of people drink them on side of their normal breakfast, but I think that would make my stomach explode.
I have MUCH experience with smoothies and the fullness factor! If they include protein powder they last me about 4 hours; without, maybe 2.
Just realized that I had a different website when I commented before. Haha! I guess I should check those things?!?! Hehe.
I want yapplesauce. Like, NOW. :P Also glad to hear it’s normal to lag on Thursdays. Uff. This whole “work week” thing is new territory for me!
1. 90 minutes to 2 hours. But that’s a “snack” sized smoothie, I’m not a fan of drinking my meals – I like the act of chewing!
2. You!!!! :D
I just though about you sweetie… that I wish we lived closer so I can train with you… I need a workout buddy… I need to get back to the workout high~~~
what makes me smile? have my hubby (official hubby now) besides me. ;)
I thought this post was very exciting!Delicious chocolate, yapple sauce (and thus a new word in my life) and huge ass spinach dranks are all very exciting in my eyes :)
1. I have green monstas almost every morning and they keep my pretty much full until lunch time.
2. Friday at 5 p.m. makes me smile!
hahahha dood I have been totally procrastinating on posting that award too — I’m awful.
you make me smileeee :)
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