guess what today is?

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.