hello, hello!
i am in a much better mood today. i guess i was able to shake that case of the monday blues with a nice NINE hours of sleep. that’s right.. i went to bed at 9:30 last night! that is pretty unheard of for me. i actually woke up naturally art 6:40 AM. who am i?
thanks for all the cheerful comments on my last post! you guys sure know how to put a smile on my face.
WELL.. i had eluded to big things for meals & moves today.. and here we are, it is today!
i guess that there are not big things happening.. but today happens to be a mile stone.
a few things before i talk about that..
- i created a fan page on facebook for meals & moves! CLICK HERE TO JOIN!
- i redesigned the blog! if you are in google reader, click out and take a look. let me know if you like it, hate it, whatevs. i want to know your opinion :)
okay.. onto the milestone.
check it:
so yeah! hooray for today!!
since the video was on the longer side, i will go ahead and quickly tell you all about my meals & moves for today!
meal 1: mighty maple chocolate protein oats @ 8:30 AM
1/3 cup oats, 1 serving chocolate protein powder, 1 TB mighty maple peanut butter.
330 calories, 11g fat, 27g carbs, 33g protein
guess what? this bowl kept me full for 5 hours! gotta love the staying power of healthy fats mixed with quality protein.
meal 2: chicken wrap & veggies @ 1:30 PM
new product alert! i found some new wraps at the store the other day. tumaro’s garden vegetable gourmet tortillas. each wrap has 100 calories, 12g carbs, 7g protein, 8g fiber and 2g fat. awesome, right? they are also super tasty!
i filled it with 3 oz baked chicken mixed with 1/4 cup of trader joe’s smoky peach salsa and stuffed the wrap with sprouts, spring lettuce mix and the chicken/salsa combo.
i had some sliced cucumber chips and red pepper strips on the side for added veggie action.
lunch totals: 265 calories, 4g fat, 25g carbs, 32g protein
i was on the go and so was my snack.
meal 3: blueberry bliss luna bar @ 4:30 PM
not my favorite flavor, i just decided. last time i had it i was thinking it was a favorite.. but this time around it was way too sweet. i blame the frosting on the bottom. ick.
upper body workout!
and it was a stellar one.
deets: (for the record, i am pretty excited that the bullet points on this new theme has stars for bullets!)
- warm up=0.5 mile / 7.0 MPH / 1.0 incline on treadmill
BACK
| move | reps | weight |
| seated cable row | 12 @ 10@ 8 @ 6 @ 12 @ |
30# 40# 50# 60# 40# |
| standing cable row | 12 @ | 50# |
*i did 25 bench tuck crunches between the first four sets for a total of 100 reps.
for my triceps, biceps and shoulder exercises, i did them standing on the flat side of the bosu ball. this really engaged my core and created a more intense workout!
TRICEPS
| move | reps | weight |
| straight bar cable pushdowns on bosu ball |
12 @ 10 @ 8 @ 6 @ 12 @ |
35# 40# 45# 50# 40# |
| overhead cable extension | 12 @ | 40# |
*i did 30 seconds of butt kicks between the first four sets for a total of 2 minutes.
BICEPS
| move | reps | weight |
| straight bar cable curls on bosu ball |
12 @ 10 @ 8 @ 6 @ 12 @ |
25# 30# 35# 40# 30# |
| dumbbell hammer curls | 12 @ | 12# (each hand) |
*i did 30 seconds of high knees between the first four sets for a total of 2 minutes.
SHOULDERS
| move | reps | weight |
| straight bar cable upright rows on bosu ball |
12 @ 10 @ 8 @ 6 @ 12 @ |
25# 30# 35# 40# 30# |
| dumbbell side raises | 12 @ | 7.5# (each hand) |
*i did 30 seconds of running in place between the first four sets for a total of 2 minutes.
CHEST
| move | reps | weight |
| incline dumbbell chest press | 12 @ 10 @ 8 @ 6 @ 12 @ |
17.5# (each hand) 20# (each hand) 22.5# (each hand) 25# (each hand) 20# (each hand) |
| incline dumbbell flies | 12 @ | 10# (each hand) |
*i did 30 elbow to knee crunches on bosu ball (15 each side) between the first four sets for a total of 120 reps.
i did a few extra things for fun:
- 20 bench dips @ body weight
- 20 dumbbell rows (10 each side) @ 17.5#
- 1 mile on elliptical (ranging between 7.0 – 9.0 MPH) resistance level 10
- 5 minutes of stretching
total time: 1 hour, ave HR: 140, max HR: 166, calories burned: 404
well, you saw meal 4 in the video! so we don’t need to review that..and i am about to have meal 5.. not sure what yet!
and again.. THANK YOU FOR READING! you guys are the bestestestest ever.
i forgot to mention.. giveaway winner will be announced on FRIDAY, APRIL 23 in my flashback post.
WELL.. what are you waiting for?? you want to win this loot?
get those entries in!!!
for those of you who skipped the video.. this is a giveaway post. because today is a big, big day for my blog! entry rules and requirements are in the video!
(no questions today!)
xo. janetha b.
Next Comments →
Could it be that I am the first comment w/ the new layout???! BTW this is my FAVE WP layout b/c the type face is big and very clear. I can read it better and it seems wayyyy less squished. GREAT job, Janetha! And too sweet b/c of a frosting bottom, i am all over that :) nothing is too sweet for me.
xo
Some of my favorite things include white chocolate macadamia luna bars, sweet leaf tea, vanilla chobani, kashi 7 grain puffs, and so much more! Would love to try more flavors of kombucha.
Congratulations! I will not say the b-word but I am so glad that you have been blogging a year and I only wish I had found you sooner! And happy birthday to Sophie!
I love Oxygen magazine too, and Tropical Twist Trident is MAJOR. I’d give both those things away too, along with a big fatty jar of almond butter (TJ’s crunchy almond w/flaxseeds!).
I read your blog for the great training tips, clean eating ideas and your quirky fun personality.
Love it!!!
Haha. I hate the word blogiversary too. Or however they spell it. Ugh. But CONGRATS on the one year mark! I LOVE your blog. It’s actually the only food blog I regularly read. I’ve learned a ton about how to balance meals and get more protein in my diet for strength training purposes.
I liked the video post! I especially liked seeing your favorite things. Peanut butter and maple together sounds like the best thing ever. I love that combo but I’ve never seen that product before. Now I’m going to have to hunt it down… unless I win?!?!
My favorite things? Hmmm. I was actually going to do a similar giveaway on Thursday (my birthday!), so I’m still thinking up what I will include. But my favorite things right now include greek yogurt, Oxygen and Fitness magazines, almond butter! :)
I love so many things going on here – the redesign, the video and the elephant hoodie! HAPPY ONE YEAR! Some of MY favorite things are also my Blender bottle and Oxygen AND Kombucha.
For my giveaway, I already did use some of my favorite things actually – scarves, coffee, chocolate, shopping money… Ha.
Hi, Janetha!
Hmm what would I give away? I am loving Vita Tops right now, a Lululemon water bottle – I get so much use out of that baby everyday – Maple Nut Cliff Bars are a must (maple, yum), Tazo Refresh Tea and my favorite peanut (totally wrote beanut) butter Maranatha (Creamy with Salt).
I read your blog because you inspire me to hit the gym a little harder each time I go, and your eats (I get major food envy of your greek yogurt messes).
Loved the video! Happy one year of blogging! And happy birthday to Sophie!
If I were to do a giveaway of my favorite items I would include: Clif Banana Nut Bread Bars, Annie’s Deluxe Shells and Cheese, SmartWool socks (yep I have a love affair with them), Honest Tea, Green and Black Mint Dark Chocolate, and an Alternative Baking Company Cookie.
Thanks for the awesome giveaway!
Ahhhh I LOVE YOU!!!! Okay first off, I did NOT expect you to sound/look/be like the way you are!! It’s funny how we (or I) have an idea of what you are like and then see the video and it’s SO not the same at all.
You are beautiful and cute to boot!
Hmmm favorite things? Millet Bread!!! I would have to send it in a cooler or something haha.
AND I read your blog because you brighten my day. You are one of the nicest and most selfless persons I’ve ever met. You have a heart the size of Mount Everest and it shows through in every one of your posts. I consider you a great friend and I would be SO delighted to meet you in person on day.
hi!! i love this post!! i would giveaway dark choc. dreams, barney butter, biochem whey, peppermint tea, and greek yogurt!!! and siggi’s icelandic yogurt with natures path flax cereal!!! yummm i sure hope i win i cant find mighty maple anywhere!
second entry:: um you’re my fav blog and i always look forward to it. you helped me learn about BFL and i am now on week #4… still waiting for my pants to get looser but i am always inspired by your posts and your healthy disposition. you rock happy ONE YEAR mark! :)
ok first of all, you have a bit of an accent and it’s super adorable!
now for the more relevant comments:
congrats on one year of blogging!
i love reading your blog – i look forward to your posts! you’ve definitely helped inspire my own food/exercise goals, and your success with bfl has made me do a ton of internet research about HIIT (what did i do before?!) and balancing protein and carbs. even as a vegan i’m much more conscious of trying to get those ratios closer to that 40/40/20 ratio. …your cutie pie dogs also play a role :)
and my giveaway would include: kombucha, nutritional yeast because i add it to eeeverything and it’s delicious, coconut water, a chocolate brownie clif bar, mesquite or thai peanut primal strips, sunbutter and dates (to be eaten together, of course), and my all time favorite protein powder from trueprotein (http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6816).
Happy One Year Blog Birthday!!! Congrats on everything… the blog, getting in shape and the engagement.
If I was to do a bag of my favorite things, it would have to include: white chocolate macademia nut luna bar, pg tips english tea, thomas’ lite whole grain english muffins (for the nooks and crannies), white chocolate wonderful peanut butter, chobani yogurt and kashi honey cereal.
And… my fav thing about your blog is how motivational you are to set a plan and really stick with it… but you don’t deprive yourself and still indulge in the good stuff :)
If I had a giveaway it would be all things Trader Joe’s and a batch of cookies. :) Maybe I should do that… if I still blogged. I’m working on it. How fun that you started the blog on Sofi’s 3rd bday… but that is when she turned 22… your favorite #! My favorite part of the video was learning that Marshall chews a pack a day! And seeing/hearing you! People have told me I have a Utah accent, too. Seeing how we are sisters and sound like each other, I guess that is true. Love you! Happy Blogging!
One of my favorite things: Kind Bars
If I was doing a faves giveaway: Kind bar of some sort (I like them alllll), Chocolate Peppermint Luna bar, Carrot Cake Clif bar, White Chocolate Wonderful PB, Crunchmaster multigrain crackers, packet of tangerine Emergen-C powder, Spry gum, Lush soap bar (probably Honey I Washed the Kids) and Starbucks vanilla rooibos tea
fave things–newman’s own hermits, kay’s naturals protein cookie bites, larabars in cinnamon roll, roasted and salted pumpkin seeds, kashi golean!
your blog always gives me great workout ideas!
I enjoy reading your blog for food ideas and just to find out what’s going on with you. Which totally sounds creepy since we don’t know each other, but as bloggers (and blog readers…) it happens :).
Holla! What a super duper new layout! Loove.
I have so many favorite things…hmm…I think in my giveaway I would want there to be glass straws for sure! I use mine every day, they are so much better for the environment and that’s why everyone should have one :) And Organic Mountain Wraps. Love them too.
I have learned so much from your blog Janetha it is not even funny. I love all your MEALS posts, your pictures, your opinions and now that I’ve started making exercise a priority in my life, your MOVES are where I will be looking for my inspiration.
HAPPY 1 YEAR!! ✭
I love your new blog layout and your video post! My fave things include Quaker oatmeal, Fuze slenderize, Chobani greek yogurt, Eating Well magazine, and Clif bars. The list could go on, but I’ll stop at that ;-).
Sparkly new page lady!! Looks hot ;-)
And I know you don’t like blogiversary, but what about Blogirthday?? I like that one better. So happy blogirthday!! And if you hate that word too, just pretend I didn’t say that.
If I was doing a giveaway, then I would definitely include Justin’s maple almond butter, coupons for Chobani, and some cocoa powder since I LOVE hot chocolate!!
And now for my second comment…I LOVE your blog because you’re REAL and I love your delicious looking meals. Oh and of course your awesome workouts. Girl you rock!
LOVE the layout Janetha!! and pretty cool give away, i wish we could get Oxygen magazine & Luna bars in the UK! :(
hmm, i would have to include, mary’s gone crackers, maca powder, chocolate amazing grass superfood, sea salted dark chocolate and some of my homemade granola bars. love your video post!
Congrats on one year! I love the new look, too. I also love Oxygen and white chocolate macadamia clif bars…yum yum! I love your blog for you positive attitude. :)
I would probably also give away a magazine – I love Oxygen, but I REALLY love Fitness RX. It’s fantastic and is basically Oxygen but featuring information on health and fitness research (with references and all!).
I would also give away Luna bars, but we don’t have fun flavours like Peppermint in Canada :(
I would definitely also give away mighty maple – I love how it’s grainy. Mmmm.
Finally, I’d give away Primal Strips (I’m veg) in the Thai Peanut flavour. Yum!
I read your blog because you inspire me to keep up with my healthy eating plan. Every morning I check my google reader and I’m always so happy when I see “meals & moves” in bold :)
I say blog birthday :) Happy Blog birthday! Cute cute video! I never look that good after the gym :) I just finished working out an am having my liquid protein and carbs as well. Deliciousness. I’ve never read Oxygen. What a fun package. I want it all ;) I’m a gum addict too- don’t tell anyone ;) Saw your BAoK to Lauren (bucks card for her birthday)- so sweet! you are the BAoK queen :)
oh- I forgot to list a few of my favorite things- Jay Robb <3 egg white protein, almond milk, quaker rice puff cereal (so good to put into protein shakes).
And I read your blog because you give me lots of great ideas for eats (ex- protein coffee cake!!), you’re hilarious, I love your pups, and you inspire me to get stronger :)
Oooh yay! Happy 1 year! If I were to have a giveaway of my favorite things, OATS would definitely be in there. Is that boring?? Alright, cashews, too! :)
I LOOOOOVE your blog. I did BFL for awhile but I didn’t stick to it because I was never really sure what to eat. Seeing how you eat makes me want to try it again!
If I was to do a giveaway, I would definitely put in a HUGE jar of Almond Butter and some serious greek yogurt. Those are definitely my favorite foods.
Oh and I read your blog for the recipes and the awesome ideas for exercise moves!
I have to run out the door for work, but you better believe I will be stopping back to watch the video!!!! I love Favorite things giveaways. Especially your favorite things! :)
Love you girl. and thank you again for the b-day card!!!! :)
Awesome new layout! And, I love the video post! Keep them coming. :) I might add some video posts to do some reviews on products – so much easier!
I looove your blog! I read because you have similar goal mindset as I do (though way more motivated, but you motivate me so that works out well!) and you are so much fun! AND drama free, that’s always a plus in a person :)
I’lll continue in another response so I get two!
Ok, if I were to do a giveaway of my favorite things, included in the bag would be: almond butter, I can’t go a day without the stuff. Plain gu. my favorite. Some homemade granola, I love that stuff. ummm can’t think of anything else right now. Don’t let that effect my winning!
Congrats on the year!!! I remember when you first commented on my blog :)
I just discovered that Trident too, and let’s just say, I think I have an addiction… my favorite thing that I’d have to give away though? PB&Co dark chocolate dreams peanut butter. It’s my crack. Oh, and jay robb chocolate protein powder.
What a cool video! I hate recording myself, I think I sound funny. haha! I love Kombucha and the PERFECT FOODS Bars. they are awesome! I would totally do a giveaway for those. It would be hard to share though, haha!
Your blog was one of the first blogs I read in the Food/Fitness blog world. I got hooked from the begining because you were so genuine and I knew that the blog was about sharing the joys in life. It truly is in an inspiration. There’s not a day that goes by that I don’t read it. Your HIIT workouts are killer and your apple cinnamon protein coffee cake rocked. My husband at the whole batch in 1 day. I was pissed, I only got one piece. haha! Your family is precious and I love seeing the love you all share. Thanks for all your kind words and motivation. Love the new blog look too!
Cheers,
LC
I love, love, love the new blog layout! It’s so bright and interesting. :D
I love the new look! I recently changed my blog look too, it makes me want to post all the time. HA! One of my favourite things is my Chocolate Amazing Grass and if I have a giveaway and if I was able to get it without having to drive to a bigger city (Toronto has it at Whole Foods) I would do that for sure!! I would also give away my favourite magazine, Runner’s World Magazine or Clean Eating.
One thing (out of the many) that I have learned from your blog would be the Apple Protein Coffee Cake! I love that recipe SO much!! Thank you for posting it!!!! Happy 1 year anniversary (I won’t say the word you don’t like!). Have a great day!
i read your blog because you are fun, informative and one of the sweetest people i know. nuff’ said right thurre.
Congrats! I think the b-word sounds something like Rachael Ray would say after “yum-o” and “delish” or something, so congrats!
My favorite things would be coupons for Amy’s Frozen Meals (too many good ones to name, but I am partial to the pesto pizza. And tortellini. And lasagna…), Larabars, Eden Organic Kukicha tea, sugarless gum, Newman’s Own Dark Chocolate and avocados. Random, but whatever!
HAPPY 1st BIRTHDAY! ironically, mine might not be too far off and i perhaps may be giving away a bunch of my favorite things which may or may not include nut butter, larabars, magazines and some other random stuff (i can’t give away too much here :).
love ya!
Congrats on the blog’s birthday! I read your blog because a) you are really nice b) I love how detailed your workouts are!
OOOOOO Happy blogiversary!!!! I love reading your blog every day!!!
xoxo
Ali
My favourite thing is my iPhone and if I could afford to I’d probably have that as a giveaway! And I’d add in an iTunes so that the winner could get all the awesome running applications: GPS Lite, Run Keeper, etc.
Favorite things: shaker bottle, GUM (I chew a pack a day too, no worries), almond butter, Cliff z Bars, and hand sanitizer-I am a serious germaphob.
I read your blog because it cracks me up and I like your food. Best thing I have gotten from your blog: HIIT treadmill workout. Honestly, I could hug you for it!
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