sigh~ another weekend gone by. they go by way too fast! since it is already 9 and i have a lot to show you guys.. i am going to jump right in.
saturday.
saturday morning i woke up with a severe case of DOMS so i designated saturday my rest day from the gym.
i whipped up a quick and healthy breakfast~
1 cup egg whites+1 wedge laughing cow+TJs corn salsa+annie’s ketchup in a high fiber/low carb tortilla~
nutritious and delicious!
i drank myself awake with a whole pot of french press coffee as you saw in my kitchen video that i posted yesterday.
after breakfast i met up with momma b and we went to whole foods and sunflower market for some grocery shopping.
we snagged some lunch at the whole foods salad bar~
all sorts of good stuff in my salad.
momma b was stoked that her salad plate matched her outfit! i would be excited too.
after our grocery shopping extravaganza my mom treated me to a pedicure so my feet will be nice and polished for jamaica. thanks mom!
later that evening marshall and i joined some friends for a birthday celebration. we had dinner at the beerhive~
this is a clever name for a bar in utah because we are the beehive state, those of you non-utahns were probably dying to know that, right?
the food served at the bar was prepared by the restaurant next door. it is a german restaurant called vienna bistro. i was excited to order whatever my heart desired since it was my free meal of the week.
i started out with an americano to warm my body up~it was a cold walk from the car to the bar.
for my entree, i ordered the chicken zigeuner schnitzel~
“All natural free-range chicken breast in a spicy pepper onion sauce served with house-made spätzle and blaukraut.”
this was SO delicious! and i was surprised how healthy it was, considering the typical german fare i’ve had in the past. the chicken was baked and not oily at all. the spicy pepper onion sauce packed the perfect amount of heat and had intense flavor.
i used to think that i hated blaukraut but it turns out i really am a fan! i love the pickled flavor and remarkable color.
the spätzle was suuuper delicious! it had a very chewy texture and paired perfectly with the chicken.
what is a free meal without dessert? marshall and i bailed around 10 PM and went for some frozen yogurt! i had a small cup with strawberries, bananas & graham crackers~
perfect ending!
sunday.
well the original plan this morning was to go snowboarding. i woke up, made a pot of french pressed coffee and my favorite breakfast as of late… yoatgurt!
1/3 cup oats+1 scoop BSN banana nut bread protein powder topped with 6 oz fat free chobani and a drizzle of bulgarian peanut butter as a sunday treat :)
the banana nut bread protein powder had a nice flavor, but i hate to say it.. it was a tad on the sweet side for my palette. and it had that hint of fake sweet flavor which i am not a huge fan of. i definitely prefer EAS protein powder in my oats, but i am going to try the banana nut bread protein powder in a smoothie and see how it goes.
well.. plans were foiled when nobody wanted to go snowboarding today. i wasn’t in the mood to drive up the canyon and snowboard by myself~ i don’t really like going alone. but you know what i DO like to do alone?
go to the gym!
i ended up having an intense total body workout that combines weight training and cardio. i burned 507 calories in an hour and 10 minutes.. that is a lot for my little body. it is usually really hard for me to break 400 calories in an hour of exercising!
here are the details:
- 10 minutes on treadmill:
|
minute # |
speed |
| 0-1 | 6.0 MPH |
| 1-2 | 6.5 MPH |
| 2-3 | 7.0 MPH |
| 3-4 | 7.5 MPH |
| 4-5 | 8.0 MPH |
| 5-6 | 6.0 MPH |
| 6-7 | 6.5 MPH |
| 7-8 | 7.0 MPH |
| 8-9 | 7.5 MPH |
| 9-10 | 8.0 MPH |
1.16 miles total
- 15 minute circuit workout three times through:
|
move |
weight |
reps |
| split squat w/ shoulder press | 8# dumbbell in each hand | 12 each leg |
| jump squat | body weight | 10 |
| stiff leg dead lift w/ overhand row | 30# barbell | |
| jump squat | body weight | 10 |
| pike on bench | body weight | 20 |
| jump squat | body weight | 10 |
i think the key to my calorie burn was doing the jump squats between sets, making my heart rate skyrocket. special thanks to chandra for the split squat w/ shoulder press idea! love that new move!!
- 10 minutes on elliptical:
|
minute # |
resistance |
speed |
orientation |
| 0-1 | 11 | average 7.0 MPH | pedaling forward |
| 1-2 | 12 | average 7.0 MPH | pedaling forward |
| 2-3 | 13 | average 7.0 MPH | pedaling forward |
| 3-4 | 14 | average 7.0 MPH | pedaling forward |
| 4-5 | 15 | average 7.0 MPH | pedaling forward |
| 5-6 | 6 | average 5.5 MPH | pedaling backward |
| 6-7 | 7 | average 5.5 MPH | pedaling backward |
| 7-8 | 8 | average 5.5 MPH | pedaling backward |
| 8-9 | 9 | average 5.5 MPH | pedaling backward |
| 9-10 | 10 | average 5.5 MPH | pedaling backward |
total distance: 1.1 miles
- 15 minute circuit workout three times through:
|
move |
weight |
reps |
| side lunge with front raise and side lunge with side raise | one set w/ 5# dbs, two sets with 3# dbs | 24 total (12 front raises, 12 side raises) |
| weighted jumping jacks | 5# dumbbells | 15 |
| overhead cable extension | 50# | 15 |
| weighted jumping jacks | 5# dumbbells | 15 |
| sumo squat w/ biceps curl | 10# dumbbells | 15 |
| weighted jumping jacks | 5# dumbbells | 15 |
again, the jumping jacks cranked the calorie burn by keeping my heart rate up.
- 16 minutes on stair mill:
|
minute # |
level |
orientation |
| 0-1 | 6 | facing front |
| 1-2 | 6 | facing left |
| 2-3 | 6 | facing back |
| 3-4 | 6 | facing right |
| 4-5 | 7 | facing front |
| 5-6 | 7 | facing left |
| 6-7 | 7 | facing back |
| 7-8 | 7 | facing right |
| 8-9 | 8 | facing front |
| 9-10 | 8 | facing left |
| 10-11 | 8 | facing back |
| 11-12 | 8 | facing right |
| 12-13 | 9 | facing front |
| 13-14 | 9 | facing left |
| 14-15 | 9 | facing back |
| 15-16 | 9 | facing right |
total distance: 1.5 miles
total time: 1 hour 10 minutes (this included walking to and from machines/weight room and wiping machines down), total calories: 507, max HR: 172, average HR: 141
WHEW. rad workout.
wanna know something crazy? it is a 4 minute drive from the gym to my house. i drank 60 ounces of water in 4 minutes on the drive home. that is just 4 ounces shy of half a gallon! in 4 minutes. i was thirsty.
recovered with this:
- 1 scoop protein powder
- 1 cup almond milk
- 2 cups spinach
- 1/2 banana
- 1/2 cup berries
- the gums
- ice
it didn’t exactly turn a pretty color.. but boy it tasted delish!
i took this smoothie on the go and went to forever 21 for some retail therapy :)
tonight i had dinner at my mom’s house. IT. WAS. AMAZING.
on the menu?
green salad:
this salad had spinach, romaine, cucumber, red pears, avocado, yellow bell peppers and orange bell peppers.
funeral potatoes:
a utah original!
fruit:
grapes, blueberries, blackberries & pineapple.
coleslaw:
gross. none for me!
pulled pork:
made in the crock pot.
pulled chicken:
made in a separate crock pot!
everyone had pulled pork/chicken sandwiches but i opted for a pulled chicken salad. my plate:
OH MY GOSH!!! everyone run to your slow cookers right now and make this chicken! it was that good! i found this recipe online and my mom used it for the chicken. the only change was she used the reduced sugar ketchup instead of regular.
i ate myself into a food coma.
after dinner, my mom and i had a few rousing rounds of boggle (best game ever) and my brother even joined us for a bit. i won.
my sis in law and niece made brownies :)
and who am i to turn down a brownie in almond milk?
for the record, that is a tiny bowl.. the brownie was probably 1” x 2”. sure, it was a cheat. but it is all about balance, right?
now i am finishing this post up and am going to go pass out. only FOUR DAYS OF WORK and then i leave for jamaica bright and early friday morning! so excited!
speaking of.. i know i have neglected updating my jamaican me bikini ready challenge page, i have been busy, but i assure you i will be doing a recap of the challenge complete with before and after photos.
i can’t believe tomorrow is february! wow!
hope you all had a good weekend! see you tomorrow!
Qs~
1. i need to buy a good book for jamaica. what can you suggest? i like easy reads.. entertaining.. suspenseful perhaps?
2. one month down! how are your new year’s resolutions going? i have kept to mine: floss every day, not a drop of soda and i am over 10% done with my 400 miles running goal.
xo. janetha b.
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books? what are those? I read blogs and mags!!? I have books but they sit unloved on my side table!
OK I”m excited for you- only 4 days left- you rock sister!
I went to the site and bookmarked the pulled pork- my slow cooker is on it’s way from Amazon- woot!
yes 500 cals IS a huge amount for that tiny body of yours. That would be like 1000 for mine! :-D
Mmm I am totally craving a breakfast burrito now. Technically, it’s 12AM. It’s morning right? Time for breakfast…
mmm looks delicious!!
1. have you read any jodi picoult books!? i love all of them!
2. i didn’t really make any new years resolutions! ah, even though i have been flossing every day so far and i didn’t floss much in 2009 :)
your niece is such a cutie! i wish i lived in utah so i could go to the beerhive lol!
Mmmmmm…brownies.
I’m doing pretty well on my resolutions! I’m running and reading…not so much thinking about grad school though :)
I’d recommend Shutter Island or the Lovely Bones if you’re looking for suspense.
Goodness there are so many books I would recommend! Most are cheesey though hahaha….
ok first things first…LOVE UR BLOG! LOVE THAT UR A BFLer! second as far as books go THE HUNGER GAMES…easy read u won’t wanna put it down!
this:banana nut bread protein powder had a nice flavor, but i hate to say it.. it was a tad on the sweet side for my palette.”
Nothin is ever too sweet for me…i think my tastebuds are fried from all my coffee LOL
Good books. I have the attn span of a flea on vacay so i stick with tons of magazines!
xxoxo
Your protein powder sounds yummy!
Books? Have you read the shopaholic series? They are the best books, or tales of the city series I couldn’t put those down!
Resolutions are going ok not perfect but who’s perfect right!? x x
Haha I love the fact that a German restaurant is called Vienna Bistro. ;). I love me some spätzle too! It’s fab.
My favourite book is The curious incident of the dog in the night-time by Mark Haddon. It’s fantastic. No supspense though.
I don’t like new years resolutions so I never make any ;).
OMG!!!!
First off I’m an avid reader, loving your blog!
Second: I made your yoatgurts today, I was a little skeptic about it because I like my oats in a certain way but it was ABSOLUTELY FAB!!!!! :D
I’m SO full but I wish I had some more!
This will be a staple from now on! Can’t wait for tomorrow’s breakfast. :D
Thanks for such a genus idea!
As to books, it depends on what genre you want to read but I recommend Augusten Burroughs Running with Scissors, it’s funny, sad and really quirky!
xxx
AH! You just reminded me….my new years res. are not going too well, lol.
Great eats! Everything looks amazing, especially those brownies at the end, mm!
Good book: Thin is the New Happy by Valerie Frankel. It is SO good. All about a journey towards self acceptance and good body image.
So jealous you’re going to Jamaica!
Have a great start to your week!
girrrlll you KNNOW how to eat when you are trying to ‘not buy groceries’ man, can I come live with you and your roomie?? i need to get myself some of these gums!!! the yoatgurt is goign around blogword like Wildfire and you are famous for them!
funeral potatoes?!?! please explain..I have to say the name does not want to make me try them but then again they look cheesey and delicious so maybe I take that back!
as for books, these are not suspense but Jane Green is an awesome beach read author Jemima J is one of my favorites, you will finish it in a few days, its great! she has some other ones too though…right now I am reading ‘the shack’ which is awesome as well!
new years resolutions, well they are going well! I didnt really make myself any, but I did want to floss more like you! (obv) and I need to pick up the speed on that a bit! :)
love you!
I read Firefly Lane last summer at the beach – it was a great story and I went thru it in a day – about friendships/mothers & daughters.
So sweet that your mama treated you to a pedi. I love getting pedi’s with my mom. I think I need to start doing this again.
Love the total body workout! You always have the best ideas and I need to start writing them down because I am always lost when I try to formulate these on my own on a whim. I seem to forget everything and just stand there and waste time! :(
Aww, your sis in law looks like you. How good does that Brownie look? And coated in Almond Milk. Girl that is NOT cheating, that is LIVING! :)
Love you hun! Have a great day!!!!
it’s funny that you had americano before the meal~ I would think coffee as dessert but not as an appetizer! :D Always something to learn~~~
book?. I’m hooked with the happiness project.
resolutions 2010? so far so good! :)
I’m half German and I remember my grandma making me a meal like that. Its GOOD! And your mom’s homecooked meal looked GORRRRRGEOUS!
I am dying to try spatzle- I don’t think I’ve seen it here. Will need to look out for it. Yay for brownies in MILK! Ah, all my family do that…cakes, muffins. It’s all good. Your niece is so adorable! Looks like a fab weekend :D
1. i need to buy a good book for jamaica. what can you suggest? i like easy reads.. entertaining.. suspenseful perhaps? hmm… I like chick lit stuff. Like The Shopaholic series.
2. one month down! how are your new year’s resolutions going GOOOOOOD!
What is spatzle?! It knd of looks like mac and cheese!
Your moms dinner looks soo good :)
Hey, good job on your resolutions! That pub food looks amaze! You always find good places downtown, but we’re not to familiar with that part of the valley. Guess what though? I have been dying over your Acme turkey burger from forever ago and that’s where we’re going for my birthday on Thursday! Whoo hoo! P.S. You guys must have been at the WF up here for lunch, becuase I do not spy any chicken on your salads, which means that you probably only had the options of tuna or boiled eggs. ;) Hope your last week before vacay isn’t too stressful! xoxo
Your niece is darling!!
I never would have thought to put a brownie in milk….but it sounds wonderful! Now I just need a brownie…
Jamaica sounds pretty good right now. My tropical vacation isn’t until March. We’re going to Belize!
mmm that pulled chicken looks so good :) Look’s like you had a good weekend full of good eats and friends/family time!
I cannot wait until I get my hands on some frozen yogurt in CA!!!
Maybe I should switch up my cheat day to a cheat meal…I said maybe, don’t hold me to it ;)
Love your eats on Sat, that dinner looks fabb! So does the pulled pork/chicken. Mmmm
And I would NOT turn down a brownie from that cutie niece of yours! It IS all about balance!
1. I like anything Jodi Picoult. They are easy reads but they suck you in!
2. New Years resolutions are going… some better than others! lol
xo
Kris
Aww – your mom’s outfit is so cute! Hahah I’d totally be excited if my plate matched my fit :)
Your neice is way adorable. Love the chocolate covered face bahaha!
Good reads…anything by James Patterson is a good read in my book (pun not intended!)
Funeral potatoes look incredible, what’s in them?!
HA I love that one of your resolutions is flossing! Mine are going pretty well actually, which is surprising considering I usually forget them in a week. I swear, waiting till 2 weeks into January, when the holidays are REALLY over, does wonders.
That is the EXACT recipe I use for my pulled chicken or pork tenderloin! Haha. It is good.
Once again your workout looks awesome. I love the circuits and incorporating plyo moves between sets. I can’t do a lot of that right now for personal reasons, but when I’m back to full force training in the future those types of things will for sure be included. :)
And I really like the Kinsey Millhone mysteries by Sue Grafton. They are really quick and easy to read. Another good chick book and my favorite is Summer Sisters by Judy Blume.
“I drank myself awake” hehe I love that saying. French press coffee is to die for compared to the regular coffee pot brew.
I think German food gets a bad rep for no reason.. when I went to Germany this summer, the food was all delicious, seasonal and fresh. My favorite was Spargel mit Sauce Hollandaise :)
It was a great week end! Can’t wait to give the work out a whirl. Thanks for helping me get some healthy foods to have around the house, that will make a big difference and help me stay on track with my goals! I’m doing real well with the clean eating and exercise, even my water consumption is up, wahoo for setting goals!!
Have any of you read The Hunger Games?? I can loan that one to you – it’s not a real “happy” book though!
Have a great Monday xoxoxo!!!
gah, your niece IS the cutest thing EVA! and your froyo/brownie desserts – those are pretty cute too! sounds like a fabulous weekend, and i am totally diggin’ any restaurant that calls itself the beerhive.
sooooo excited for jamaica – i can only hope you are going to show us your hot bod from the last month of twerkin’ it out!
p.s. i hope that last statement was not creepy.
p.p.s. have total DOMS right now.
p.p.p.s. LOVE YOUUUUUU
Only 4 days left? SO jealous! That chicken looks ridiculous! I may have to attempt this soon and pull the slow cooker out of hibernation.
The last book I read was Haters. Uhm, “interesting” read. Full of suspense. I honestly don’t read often though. I think the work emails and blogs I read ALL DAY LONG are sufficient. :)
Shockingly enough, all resolutions are right on track. Sometimes I amaze myself.
Ok bookmarked that slow cooker chicken and making it tonight. Um drool – it looks amazing and delicious and I want it! And YAY for you kicking butt in January!! INSPIRATION Miss Janetha. Er books? Yipes I’ve got a stack on my nightstand and haven’t read one in months…bad bad bad.
Lovely balanced weekend! lots of fun, some good exercise and good food!
Your mom is so pretty (and y’all look so much alike!) ;)
1. Hmm, I like weird stuff, but if you want psychological suspense try the Jonathan Kellerman series..good stuff.
2. yay for February! I feel like 2010 is going pretty darn good so far.
Hope you’re having a fab Monday!
oh man weighted jumping jacks really send my heart rate soaring too! I can see why you burned so many calories! intense!
That german food looks really tasty. I’ve never had a dish like that before. It looks healthy and spicy. YUM!
Spatzle! Love that stuff! Or really, love anything that is doughy. Aww, what a nice Sunday family dinner. I think anything tastes better on a salad, but my mom wasn’t quite so sure as I piled my Indian food buffet fare on carrots and lettuce. I actually really like it that way!
I felt the same way with BSN but now it’s growing on me! It tasted really fake to me and I was so sad because I paid good money for it! But now I’ve been mixing a tbsp or so in my cottage cheese and it tastes really good that way. I’ve also been baking with it.. it’s really good for pancakes! All you need is egg whites and the protein powder and it makes yummy ones that aren’t super sweet but still cinnamony!
hahaaa i haven’t read a book in forever! my sister just finished they serve beer in hell and she said it was hilarious in a dudes are sick kind of way if that makes sense but some of my fav girly reads are bergdoff blondes and something borrowed :)
i had doms on saturday too!!! should we meetup on friday and workout lower body together?
weird after i typed that i realized hmmm that sounded pretty weird. i’m sorry it wasn’t supposed to. fail
that pulled chicken looks great! i’ll have to try it.
boggle is my absolute favorite game ever! my dad and i play all the time. I used to be the boggle champion in my family, and then my boyfriend came along and kicked all of our asses. show-off. haha
i finally went to TJ’s for the first time ever! loved ittttt :)
1. since you are a dog lover, maybe you should try “the art of racing in the rain” by garth stein. i haven’t read it though. “A heart-wrenching but deeply funny and ultimately uplifting story of family, love, loyalty, and hope, The Art of Racing in the Rain is a beautifully crafted and captivating look at the wonders and absurdities of human life…as only a dog could tell it.” the dog is the narrator…cute.
2. never really make new years resolutions.
I’ve been creepin’ for a month now but i’m coming out of the wood-work to say I am doing that workout ASAP!
I just bought Darkly Dreaming Dexter—its what the series is based off of!
The German food looked mind-blowing. I love spaetzle. Yay for a balanced weekend. You did awesome. Mine was… not balanced. At all.
New Year’s resolutions are going pretty well! Waking up earlier is getting easier and easier and I’ve been lifting zee weights more. Gotta keep coming up with new challenges though.
Have a good pre-Jamaica Monday!!
1. I recently LOVED “Under the Table” by Katherine Darling.
2. Ummm……… hehe :)
http://eatventures.wordpress.com
Oh bugger! You’re going this Friday and I forgot to get my picture etc to you in time! :( I suck at life.
Brownie in milk has made me come over all sugar-craved. That pulled chicken looks bomb diggity! LOVE IT!
Your mum is super stylish and cute! Your smoothie looks great too. Nom nom.
Haha that picture of your niece with the brownie batter made my day! Too freakin cute. Confession: I do the same thing when I bake brownies but I would never consider how I look adorable in the least.
And “yoatgurt” is so much fun to say!
Wow your eats look really good! I love your description of everything-it made me so hungry and I just ate! haha!
Hi Janetha!
I’m glad I found your blog, I’ve seen it mentioned all over Foodie land and now I see why. Your pics are great and the eats from this weekend look heavenly. I love to read on vacation- have you ever read Jennifer Weiner? She wrote “Good in Bed” and “In Her Shoes”. I love her short story book called “The Guy Not Taken”. Its a perfect vacation read. The Namesake by Jhumpa Lahiri was one I read recently as well as Sophie Kinsella’s “Remember Me?” (she wrote the Shopoholic books). Have a great time!
your eats look awesome, and your niece with the brown mix is so adorable!!! shes going to be a little foodie when she grows up. lol i love your bloggg:)
amy<3
Hey Janetha – you’ve totally inspired me to cook with my crockpot more. I just printed out that pulled chicken recipe. I just made a cuban chicken last night. Super Yum. http://muscularmom.wordpress.com/recipes/#CubanChicken
As for books, i love romance novels. Lately i’ve been reading these old lakeshore chronicles by Susan Wiggs. I also love Nora Roberts and there is this wedding trilogy out that is super cute and a fast read.
I don’t do “new years resolutions” per say but my new plan is going great. I can’t wait to see your before and after pics! You are going to be rocking it for Jamaica.
Michael Critons(sp) Pirate Latitudes. I just finished it. If I thought it would get to you in time I would mail it to you. Also anything by sophie Kinsella/madeline Wickam is a good beach read. Ooooo any of the Stephanie Plum series is good too. Can you tell I like to read? I only have to get 2 more things and your suprise package will be in the mail. Anytime you want to come to South Florida and be my personal trainer for a weekend let me know! :^)
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