hello! thanks for all the comments on part one of my review on “this is why you’re fat” by jackie warner. hopefully i can get part two read and reviewed sometime next week!
a lot of you weighed in on your favorite types of vegetarian protein. the most popular answers were yogurt, eggs and beans. now you know.
today was jam packed, so i might as well just cut to the chase!
i started this morning with a little bit different libation on the way to work. i usually down 24 ounces of water while driving to work. today i downed this bad boy:
cosmic cranberry kombucha. speaking of kombucha, you have until midnight (mountain time) to enter my giveaway and i will announce the three winners in my next post. *edited to add.. this post is taking foreverrr to load the videos.. so chances are it won’t even post until after midnight.
one of the things that i read about kombucha is that it helps curb your appetite. i think it was fate that i drank this kombucha this morning because i wasn’t able to get to the kitchen to make breakfast until TEN o’clock! and surprisingly, i was not starving to death by the time i finally did have meal 1. i guess what they say is true.
meal 1: tropical protein shake @ 10 AM
i really need to keep xanthan and guar gum on hand at work. smoothies just aren’t as voluminous without the gums!
~240 calories, 5.5g fat, 23g carbs, 29g protein
this had 1 cup almond milk, 1 scoop EAS premium protein powder and about a cup of frozen mixed fruit (grapes, pineapple and strawberries). delicious!
so, guess what? i unintentionally didn’t have coffee today. our coffee maker at work was broken so marshall was going to bring me a cup of coffee. well, he showed up at my office with a frown on his face and a dripping empty cup… the coffee spilled in the parking lot! bummer, dude. but guess what? i survived without the coffee. shocking, i know. i actually couldn’t even tell a difference today without my morning java. i am wondering if that is due to my morning kombucha or if i just am not very reliant on the caffeine? hmmm.. good question. sorry, just thinking (typing) out loud.
meal 2: egg mcmuffin.. janetha b style @ 1:30 PM
yum! to make this egg sandwich, i used two new-to-me products:
i found these english muffins and was pretty stoked because i like western bagel’s other products (their alternative bagels and alternative pita bread). the stats and ingredients were pretty stellar!
the cedar’s hummus was also a new-to-me find. i was excited to see that the sun dried tomato basil variety is only 35 calories for two whole tablespoons. plus, it is packed with flavor.
tasty.
the rest of my sandwich included 3 egg whites, 1 ounce of low sodium herbed turkey breast and some sliced tomato. waaaay better than mcdonald’s!
230 calories, 3g fat, 22g carbs, 30g protein
you guys know that i am a big fan of national food holidays and i try to celebrate whenever possible. well, today happened to be one of my VERY favorite days of the year~ national peach cobbler day!
since peach cobbler is not exactly BFL approved, i decided to improvise and eat a peach cobbler inspired snack :)
meal 3: peach greek yog mess @ 4:00 PM
- one 6 oz container 0% chobani (plain)
- 1/2 cup nature’s path heritage flakes
- 3 sliced peaches (from a can)
- boatloads of cinnamon
200 calories, 1g fat, 30g carbs, 22g protein
maybe not as good as the real thing, but still a very good substitute!
today was a lower body workout day and i was able to do my workout in my mom’s home gym! love her gym. also love that come july, i will live just 5 minutes from her casa ;)
i did some filming this evening, so you guys can actually see the moves that i did. i won that sweet zevia shirt from averie :)
enjoy!
- 7 minute plyometric warmup
hamstrings:
| move | reps | weight |
| dumbbell deadlifts (stiff legged) |
12 @ 10 @ 8 @ 6 @ 12 @ |
15# each hand 20# each hand 25# each hand 30# each hand 15# each hand |
| single leg dumbbell deadlifts | 12 @ | 15# each hand |
video of the stiff legged dumbbell deadlift (which i did on the shaker machine)
shaker! erm.. shake plate? i don’t know the techie term for this beauty.
video:
in between the first four sets of the deadlifts, i did 25 crunches on the decline bench while holding a 10# medicine ball, for a total of 100 crunches.
position 1:
position 2:
- 3.5 plyometric circuit (the warmup in the video except only once through)
quads
| move | reps | weight |
| dumbbell squats | 12 @ 10 @ 8 @ 6 @ 12 @ |
10# each hand 12.5# each hand 15# each hand 20# each hand 10# each hand |
| bulgarian split squats | 12 (each leg) @ | 15# each hand |
i did 50 oblique twists on the decline bench (move can be seen here) between the first four sets for a total of 200 twists.
dumbbell squat video:
bulgarian split squat video:
- 3.5 plyometric circuit (the warmup in the video except only once through)
calves
| move | reps | weight |
| seated calf raises | 12 @ 10 @ 8 @ 6 @ 12 @ |
160# 180# 200# 220# 160# |
| single leg calf raises | 12 (each leg) @ | body weight |
*i did 25 hanging knee raises between the first four sets for a total of 100 raises
seated calf raises:
position 1:
(look at my feet)
position 2:
(again, see the difference in my feet)
hanging leg raises:
position 1:
position 2:
the end!
hope those photos and videos gave you a better idea of some of the moves i ramble about on a regular basis.. even if i made a fool of myself ;)
after my workout it was time to BBQ!
meal 4: grilled chicken, grilled asparagus & broccoli basil couscous @ 7:30 PM
delicious meal :)
while i was working out, momma b whipped up this recipe for broccoli basil couscous (which we added diced tomato to but did not add chicken to)
i could eat this couscous for days on end.
for the asparagus, i simply tossed the spears in some olive oil and balsamic vinegar~
and then grilled them on the grill~
the grilled chicken breasts are pretty self explanatory, so i won’t go into that!
it was a lovely meal!
after dinner i got to work on frosting my vegan carrot cake that i baked last night using mama pea’s recipe.
prebaked:
post baked:
frosted!
TADA!
glorious! it got the seal of approval from both momma b AND the vegan dudes. thanks for the recipe, mama pea!
before leaving momma b’s house, i made her a faux wendy’s frosty so she could taste the protein ice cream in all its glory.
yum! i should have made some for myself! in case you missed it, my recipe for this is 1/2 cup almond milk, 1 scoop vanilla whey protein powder, 1 TB unsweetened cocoa, 1 packet stevia in the raw, 1/2 tsp xanthan gum, 1/4 tsp guar gum and a LOT of ice.
well.. it is past 11 PM which means it is way past my bedtime.. and i still have to make two fruit pizza crusts for a work luncheon tomorrow. i better close the laptop!
i have been absent from blogland this week. it’s been a busy past couple days for me. i will try to catch up with everyone soon :)
Qs~
1. what time do you usually eat breakfast? how much time passes between the time you wake up and the time you eat? i usually eat breakfast at 8:30, which is typically 1.5 hours after i wake up. i wake up, get ready, drive to work (and chug 24 oz of water) and then fix my breakfast at work.. and THEN i eat.
2. do you live close to your family~ or are you miles apart? all of my family lives within a short drive from each other except for my sister, her husband and their 3 girls. they live in california. i think they need to move back to utah! i would die if i did not live super close to my parents.
xo. janetha b.
p.s. eat waffles tomorrow!
Next Comments →
Thanks for the videos, they’re very interesting. I love learning new moves. :)
I eat breakfast right after I wake up or within 30 minutes. I usually wake up hungry so I HAVE to eat right away.
I live WITH my family. Haven’t moved out yet. My older brother and sister have their own apartments (they’re already married).
I love it when you explain with videos, other wise i don’t really understand the moves properly! Excellent post Janetha! :)
Your food looks amazing, loving the couscous. I am such an avid coffee drinking I couldn’t imagine going without It, I usually get awful headaches- whenever I am craving caffeine though throughout the day Kombucha usually does the trick. Check out my blog I just started it a couple of weeks ago.
Hey chicky! How are you? LOVE the videos! You are one super strong lady- boo yah! If you like the plyos- you should totally try Attack!! There is a great plyo portion to the workout. Thank you for taking the time to share so much of your workout info withus. And how good does that carrot cake and grilled asparagus look? YUM!
1. During the week, I eat breakfast after I shower…usually on the way to work (about a half hour- 45 minutes after I wake up). This is usually at 5:15 AM
2. Used to live SUPER far. Now I live about an hour from my parents :)
great videos!!! you’re so cute! :D
I wake up around 6am and have breakfast usually 1.5 hour later (before that I check blogs and read newspaper).
I live thousands of miles apart from my family, really miss them! :)
Hey,
well I usually eat breakfast pretty much right after getting up. I’m doing shift work so my time to get up it depends on what shift I have. If I’m doing the early shift i get up at 3.45 am and eat at around 4 am. When I’m doing a late shift I usually get up at 9 am and eat about 30 minutes after that.
I actually still live at my parents. But my mom works all over the world and usually only is at home every other weekend.
Love your videos!!
I eat something little before I work out, then after I work out!
You are such a rocksar with your workout videos!! Love them girl!
I am going to keep an eye for that hummus. It sounds awesome! Did you like it?
Okay, so I am up at 4:15am and eat breakfast by 6:30am to be at work by 7:30am. I usually need a snack around 10am but usually just something like a piece of fruit or a small granola bar until a 12:00-12:30 lunch. I can’t go much longer than 12:30 for lunch on weekdays.
I live about 10 min from my parents and 10 min from the hubz parents. It’s nice to be close but far enough away.
Have a wonderful Waffle Wednesday!
PS- I’m dying over the carrot cake!!!!!!
Loved the videos!!
I am up around 6a and do cardio for 45-60 mins then I eat right away.
All of my family live within 10 miles from each other. At the end of this month i’ll be moving an hour away :( I’m upset but at least i’m not that far.
That egg mc-muff looks so much better than the one made by the golden arches. Yum!
What a fabulous looking dinner… and carrot cake! Yum!
I eat my breakfast around 8. I wake up around 7, shower, change, prettify, make my tea, make my breakfast and eat!
I live almost 700 miles away from my family! It sucks, because I love my fam, but the alternative was living WITH my fam, which is a bit too much love for me. ;) At least Nick’s family is here, and even though they are not technically my family (yet), they’re pretty darn cool =D
xo
K
I love making fake Egg McMuffins. I have one nearly every day. I got sick of them for a week, but am back on the kick!
I eat breakfast about 30-45 minutes after I wake up. I don’t understand when people say that they aren’t hungry in the morning. I’m always starving.
I live far from my family. 500ish miles. They live in Maryland and I live in Georgia. Well, my sister is in college in North Carolina, so I guess that’s closer. I wish I lived closer to them (most of the time!)
I usually get up and go to workout with a few almonds in my tummy on the way. Then I come home and drink lots of water and shower and get ready for work and then eat on the way there. So I eat about 2-2 1/2 after I get up.
My parents live 2 hours away – it’s too far! But my in-laws are close which is nice, but not the same!
:)
Loved the videos! If I am hitting gym first thing, I wait to eat until after; if not, I usually eat within about 20 minutes of getting up. I am always starving when I wake up! (I eat a really early dinner so that I can eat with the hubs before studying).
I live 1,070 miles (can you tell I have driven it a couple times?) from my family and friends. It is lonely at times, and we don’t really celebrate holidays now, but it feels nice to get out of the town I grew up in. (I actually have an Aunt in Uncle in Dallas, but that is still at least a 5 hour drive).
That picture of grilled asparagus and chicken brought back memories of the week before my last competition.
I live in California and all my family lives within minutes of each other in Indiana.
I eat breakfast around 8:30 am too. I get up around 6 am.
MMMMM on the grilled asparagus and the couscous salad. I’ve been a grilling fool lately so a new side option is always welcome. May try that one with quinoa. Thanks for taking the time to do those videos by the way. M-F I have steel cut oatmeal at my office within an hour of waking up. I premake the oatmeal the night before with cinnamon and dash of stevia. The next morning I give it a splash of soy milk, heat for 40 seconds, then add blueberries, heat another 40 seconds then stir in vanilla protein powder and more cinnamon. MMMM.
I live an hour from my family. Sometimes it seems too far to be honest
Hey Janetha! I have yet to try Kombucha, but you’re slowly convincing me. Its the stuff at the bottom that freaks me out! :)
I usually eat breakfast around the same time as you – get myself ready and out the door and eat breakfast at work. Its fun to get some crazy looks when I roll in with oats in a jar.
Unfortunately, my family lives about 3 hours away, but I’m slowly working on them to move here. :)
WOAH! What a nice gym! I think it may be nicer than the (non-home) gym I workout at. Okay, that’s sad! LOL!
Love the vids!! (and the food!)
I eat about 1.5-2 hours after I wakeup. Like you I wake, get ready, go to work and eat at my desk.
Great vidoes. By the way, there is nothng wrong with knees going over toes on squats (provided you have no exisiting knee injuries). That is an old myth.
WOW!!! That is a KILLER home gym!! So jealous!!!
Your breakfast sandwich looked amazing, your food always makes me hungry, I can only read your blog after I’ve eaten a meal!
Hi Sweet Face!
I wake up at 6 (if I’m working out in the am which I’ve done TWO whole times now) or 6:20 (when I’m just checking email and drinking coffee), and I eat at 7:30 on the dot (either egg muffin or green monster). Then I have a snack around 10:30.
My family’s here on the West Coast, but they don’t have an awesome home gym so really, what good are they?
Thanks for the videos! As you know, I’m exercise name challenged and always need pictures or I’d have no idea what a Bulgarian split squat was (actually, I haven’t played the video so I still don’t know what it is). I’ll make sure to watch later though!!!!
Have a great day, Kombucha Queen!
Love your moves! Thanks :).
I usually eat breakfast at 7:30 when I’m at home. I could never imagine skipping breakfast – that’s just a no-go.
My parentls luckily only live 20km away from my place and I go to their place every week. Love it. :)
GREAT job on the videos! I am bookmarking this post…can’t wait to try out all those awesome moves!
OMG omg OMG OMG OMG OMG the BBQ pulled chicken is AMAZING thanks so much for the recipe. I think next time ill use more vinegar and less sugar. I like it Carolina style.
Yay for videos but ill have to watch them not at work…
Well I should get up at 6 to be at work by 7 where I eat breakfast by 7:30 but I’m always late so I eat more like 8. So like you about 1:30 after I wake up!
AND like you l love living close to my parent. Right now were like 40 min away but its just right!
Your like my Utah twin! Except your way way awesome at blogging!
Love the videos!!
You must try the Cedar’s Lemon Hummus. It is soooooo good! I love to mix it with tuna instead of mayo.
Just discovered you, Janetha, and am learning so much from your blog. Week 6 BFL for me here.
Dying to try the “frosty” – but where do you get the xanthum gum & guar gum?? Those muffins look awesome, too.
Your mom’s gym is amazing!!! I think that it is nicer than the non-home gym that i belong to; ha ha!
I wake up at 4:50 am, work out, and eat breakfast about 7 am at work.
I live 2 1/2 hours from my parents and 3 miles from my brother, sister-in-law, and adorable niece!
ummm could you be any cuter?!?!?! NICE FORM Janetha!! i loved how you explained things, you seemed like a personal trainer! yayaya…the most important thing is don’t let those knees go further than your toes! I tell my clients when they squat they almost want to feel like they will fall over becauase the weight should ALL be in their heels. LOVE the videos!! you make me want to do some!!
those alternative english muffisn look SO good! i want to try thembut I cant find their products anywhere in boston!! :( so sad. Maybe you can send me one?!?!? hehe
that vegan carrot cake looks fabulous…did you try any?! YUM!
no coffee!! ahh the horror, I dont know if I could unintentionally not have coffee for a day
i live 5 miles from my parents and wouldn’t want to be anywhere else!! I always want to live close to them so when I have babies they can babysit! i want my kids to be super close to their grandparents!
xoxoxox
Nice to “meet you” in your videos. Thanks for those! Oh and I’m so glad I pronounce your name right in my head… :)
1) I eat about an hour after I get up on the weekdays, but sometimes I wait for almost 2 hours on weekends.
2) My parents live on the other side of the state, sorta out by Grand Junction. Not too far but not very close either. No siblings to speak of.
Thank you for the awesome videos!! It’s always helpful seeing different moves done in action, rather than trying to figure out what exactly to do using pictures- you ROCK!! :) Oh, and that hummus looks AWESOME & at only 35 cals a serving- WHOA, makes it even better!!
And, that coucous (I don’t know if I spelled that right..?) looks yummy as well- I’m definitely going to have to try that recipe!! :)
You are so motivating girl! I need to take some lessons from you.
The vegan carrot cake looks ALMOST as delicious as the one you made on Easter. So pretty too.
1. I wake up at 5:58 a.m. literally every morning on the dot, and don’t eat (drink really since it’s usually a smoothie) until around 8:30 or 9. I just can’t eat that early.
2. I live minutes from my brother, and an hour to two hours from the rest of my family.
Have a great Wednesday!
Your mom has a sweet gym! I love your accent :)
I gotta try the protein frosty tonight, looks delish
1 – I get up, get dressed and eat! I’ve wanted to try your protein pancakes for months, but even on the weekends, I just can’t wait that long to eat :) After bfast, I go to the gym, come home, get ready and have a protein shake. Then 1 more morning snack at work before lunch – lots of mini-meals!
2 – My parents live pretty close but my sister recently moved over an hour away, which is a total bummer – it will be especially hard when one of us has kids! The hubs’ family all lives in the same town, within 5 minutes of each other – we’re about 15-20 min from them, so they always complain about how far away we are.
Great videos! I love the tips. Thanks.
Love the videos! I’m inspired to do a lower body workout today :)
I usually eat within a half hour of waking up, but that’s never consistent.
I wish I lived closer. I’m currently 400 miles from my parents, and 550 from my in laws. It SUCKS.
That McMuffin looks amazing. Yum. LOOOOOVE your videos- so glad I know what your moves are now. I am bookmarking this post!
1. what time do you usually eat breakfast? how much time passes between the time you wake up and the time you eat? I wake up, turn computer on, drink coffee while I read a couple blogs and then I eat. So, within 20 mins.
2. do you live close to your family~ or are you miles apart? My mom is in the same city as me. My dad is about 30 miles outside of the city. The rest of my family are in the US :(
Love the videos and pics….awesome. Also, I have matching yellow sunglasses, just so you know :-)
I eat when I get to work too, around 9am. I know I should eat earlier, but I never have time in the morning!!
Those were great!! You are so cute, yet hardcore. :D And it was really cool to hear your voice. :)
I usually have a snack before going to the gym in the morning and then eat more of a full breakfast afterwards at around 10.
And I live close to my family and the hubs’ family. It’s very nice to be able to see them on a regular basis, but the downside is that it sure makes holidays busy!
You egg mcmuffin looks rad! Love it.
1) On a weekday I cannot leave the house without eating. I wake up at seven and have eaten within the hour. I might shower first I guess…weekends I am way more slack and relaxed. I’ll have coffee or tea and then think about what glorious feast I want to concoct! Ha.
2) You know the answer to this one! Lucky for me my adopted (aka the boy’s) family mostly live in the same city as us but my family all live in England and Spain. Sad face…let’s not talk about it!
xx
OMgosh Greatest post ever!! I lovee the deets on the moves. I’m SOO going to utilize this in my workouts!
I also have never made couscous – so I’m DEF trying that recipe. It looks so simple and yet DELISH!
1. I generally eat about an hour or two after I get up. I usually eat about an hour after I get to work or after I go running on the weekend.
2. I live with my mommy! I couldn’t imagine it any other way (I’m only 22 – so not TOO old lol)
Nicole G
Love the videos…you are amazing girl!
IN LOVE WITH YOUR SUNGLASSES! i have some bright orange ones exactly like that! we are totally twins.
LOVE that dinner too! I LOVE GRILLING OUT!! thats my FAV.
love that cake too! nom nom. i want cake right now
Yay carrot cake!!! Your homemade one was prettier (this icing looks a little thin…maybe I need to adjust the liquid amount). You are a beast in that weight room. I LOVE it. You always inspire me!
Awesome videos and photos! Super helpful. I usually wake up around 6:30 or 7 and eat around 8. That’s if I’m not working out in the morning, if that’s the case I get up around 5:30, eat something small before my workout, and then have breakfast around 8. My parents are here in San Diego, but most of my other family is on the east coast. Annnd…I think that’s all the questions for today ;-)
I love carrot cake, but it is usually so unhealthy. I will have to give your recipe a try!
What a cool workout! Thanks for posting it.
1. I get up at 6:30 and eat at about 7:00.
2. My family lives in Seattle (about 3 hours from Portland).
I never comment, but I read your blog daily! Your momma’s gym is awesome! Today is a lower body day for me and I’m going to try out the bulgarian split squats! Great videos
Love the videos! Your Mom has quite the gym, how nice.
your videos are so helpful!
I love the videos! This going to help me so much, thanks for posting girl.
The vegan carrot cake looks way too good to be true.
I usually eat my breakfast at work at around 9:30. Almost my whole family lives in the same state-NJ so I see them a lot.
Shane always jokes around and yells at me when I drink kombucha on the way to work. He’s like, “you’re drinking AND driving and drinking AND working” because of the trace amount of alcohol LOL
Love the moves! You’re awesome, Janetha!!
I eat breakfast around 7:00, which is 2 hrs 15 minutes after I wake. I wake up, go to the gym for an hour, shower, and eat.
I live within about 45 minutes from most of my family. It’s nice. I want to move to California, but I’m not sure I could stand not being by my parents!
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