top ten from the weekend.

sometimes when i get ridiculously behind on posting my meals & moves, the only possible way to catch up is by pulling a letterman and rattling off my top ten.

enjoy.

(by the way.. this is in no particular order. just saying.)

ONE: weekend breakfasts that take extra time to prepare and eat.

saturday’s was a greek yogurt mess made with oiko’s plain greek yogurt, kashi golean, another kashi cereal (warm cinnamon something or other?) TJ’s almond butter with flax and a few cacao nibs on top.

eaten alongside a whole pot of french pressed coffee, no doubt.

370 calories, 10g fat, 42g carbs, 39g protein

sunday’s was.. can you guess? PANCAKES.

i doubled allie’s low carb pancake recipe (minus the blackberries) and added 1/2 scoop of whey protein to the batter.  i topped them with spray butter and sugar free log cabin syrup.

this recipe made four HUGE pancakes.

365 calories, 8g fat, 35g carbs 41g protein

TWO: awesome workouts. two of them, to be exact!

friday’s HIIT:

i decided to do by-the-book HIIT according to body for life.  this routine is tried and true, never lets me down. by “by-the-book” i mean i did a two minute warmup, four 4-minute intervals followed by one minute of “level 10” all-out maximum effort, ending with a one minute cool down. this is body for life’s HIIT outline and you can see the chart here.

here are the details:

treadmill incline=1.0

minute #	speed (MPH)
0-1	5.5
1-2	6.0
2-3	6.5
3-4	7.0
4-5	7.5
5-6	8.0
6-7	6.5
7-8	7.0
8-9	7.5
9-10	8.0
10-11	6.5
11-12	7.0
12-13	7.5
13-14	8.0
14-15	6.5
15-16	7.0
16-17	7.5
17-18	8.0
18-19	9.0
19-20	2.0

total time: 20 minutes, total distance: 2.33 miles. max HR: 178, average HR: 153, calories burned: 155.

sunday’s upper body workout:

• i RAN to the gym (2 miles) and then:

(exercises are linked to examples)

back:

move	reps	weight
single arm dumbbell row	12 @ 10 @ 8 @ 6 @ 12 @	17.5# 20# 22.5# 25# 17.5#
underhand barbell bent over row	12 @	30#

biceps:

move	reps	weight
incline dumbbell curl (thanks susan)	12 @ 10 @ 8 @ 6 @ 12 @	10# ea 12 # ea 15 # ea 15 # ea (i couldn’t hang with heavier! 10# ea
barbell biceps curl	12 @	20#

triceps:

move	reps	weight
barbell skull crushers	12 @ 10 @ 8 @ 6 @ 12 @	20# 25# 30# 40# 25#
bench dips	20 @	body weight

shoulders:

move	reps	weight
upright barbell row	12 @ 10 @ 8 @ 6 @ 12 @	20# 25# 30# 40# 25#
front raises (dumbbell) side raises (dumbbell)	12 @ 12 @	5# ea 5 # ea

chest:

move	reps	weight
incline chest press (dumbbell)	12 @ 10 @ 8 @ 6 @ 12 @	17.5# ea 20# ea 22.5# ea 25# ea 17.5# ea
incline chest flies (dumbbell)	12 @	10 # ea

• then i RAN home (2 miles)

total time: 1 hour 20 minutes

saturday was my rest day, by the way.

THREE: dog park on a sunny saturday.

no words are needed, only photos. and lots of them!

indiana is SUCH a water dog! my dogs.. not so much.

they patiently watched indie swim.

don’t mind the random creeper in the background of this one.. um.

probably my favorite photo!

FOUR: delicious free day eats.

saturday afternoon, marshall and i went to one of our favorite places for lunch. millcreek cafe & eggworks. it is super good!

i got the veggie wrap + fruit:

the tortilla was a little rubbery (what a let down) and so i mainly ate the glorious filling:

eggs, spinach, mushrooms, cheese. yum. and can i make it clear that i think every restaurant should offer whole wheat wraps? they just taste better than the white ones. i mean.. they offer like 8 kinds of bread for toast, it just would make sense to offer another kind of wrap, right? right.

dinner was up in park city. we went to good karma, an indo-persian restaurant:

kristen got the chicken tikka masala:

“Char broiled Chicken Breast marinated overnight in Red Chili, Fenugreek and Yoghurt with Aromatic Spices”

side note: CHECK OUT THAT NAAN! at first when we saw it at another table we thought it was grilled chicken, but it is just huge, fluffy pieces of delicious naan!

rory got the tandori lamb kebab:

“Grilled Tender lean Lamb cubes marinated overnight in Yoghurt, Tomato, Red Chili and Cardamom”

marshall and i opted to split a trifecta of curries which came with rice and naan:

left to right.

curry one was vegetarian daal curry: “Lentils cooked with Spinach, Tomato and Garam Masala Seasoning”

curry two was chicken tikka masala: “Char broiled Chicken Breast marinated overnight in Red Chili, Fenugreek and Yoghurt with Aromatic Spices”

curry three was navratan korma: “Stir Fried Variety of Seasonal Vegetables blended in Yellow Curry, Coconut Milk and Almonds”

the dishes came with a jalepeno chutney and tzatziki.

i had a little of each over a bed of rice:

and you better believe i polished off this naan:

i wish i had eight loaves of it. right now.

FIVE: shopping in park city.

i didn’t find anything to wear for the engagement photos (marshall did).. but it was still fun to go to the outlet stores with our friends. it was a beautiful, sunny day.

SIX: eating froyo while wrapped in a blanket, freezing by the fire.

hmmm.. should we call this froyo dedication or should we call it pathetic? i will go with the former ;)

original tart + blueberry acai yogurts with graham crackers, mango and a bit of granola. yum.

the dogs love froyo kisses ;)

SEVEN: trying out a new protein bar!

let me preface this one. i received some simply bars from cathy richards on friday. (thanks, cathy!!) and i grabbed one and threw it in my purse.

well, after the gym on friday i had an alarming voice mail. my brother’s dog (along with his friend’s dog) had escaped from their yard and had been missing for a few hours!

i immediately drove to bountiful where i started looking everywhere for the pups. scary.

i needed to refuel and so it was the simply bar to the rescue!

this is what cathy has to say about what she was thinking when creating the simply bar:

“I designed The Simply Bar because I could never find a healthy, high protein bar that wasn’t loaded with sugar, fat and junk. I wanted a high protein, low sugar, low fat bar that had all natural ingredients I could pronounce and no chemicals or ingredients I couldn’t. If you compare The Simply Bar with other natural protein bars, you will find it has the most protein with the least fat, sugar and calories. And it isn’t a chalky bar- it is a crisp, light bar with a great taste.”

check out the awesome stats and ingredients:

wow! 48% protein, 40% carbs and 12% fat. great ratios, right?  i loved the specks of coconut throughout the bar:

the bars are also kosher, all natural, low on the glycemic index, vegan and are milk & gluten free.

but the real question: how does it taste?

this bar was awesome! definitely gets my seal of approval. it tasted like a lemon flavored rice krispie treat!

the reason i am so in love with these bars is the carb/protein ratio is balanced and there are not a ton of funky ingredients in the bar like there are with other high protein bars.

usually i eat luna bars but they are SO much higher in carbs than in protein and then the bars that are high in protein (like balance bars, zone bars) have an ingredient list that is funky and a mile long.. the simply bars are THE SOLUTION to my protein bar woes!

i am seriously SO excited about the discovery of these bars (and NO i am not being paid to say this.. yes i got the bars for free but this is my honest opinion)~ these bars make body for life a breeze. i can’t wait to try the other flavors. thanks, cathy!

by the way.. my brother DID find the dogs.. thank goodness. they had managed to run all the way up to the trail head of holbrook canyon~ where they always go hiking! crazy pups!

EIGHT: whole foods salad bar.

after the searching fest, the last thing i wanted to do was go home and prepare dinner.. so i opted for an $11 salad from whole foods.

expensive? yes. delicious? you bet.

a little of everything.

NINE: doing new things and reaching new highs!

remember number TWO up there? see how i RAN to and from the gym? yeah.. i usually drive. today i grabbed my keys, went outside and felt the warmth and sunshine.. and said, “i’m going to do something new. i am going to run to the gym.”

i had no idea how far it was or how long it would take.. i just know it takes me four minutes to drive to the gym, so it could not be that far of a run.

i ran there in 17 minutes and i ran back in 2o.

when i got home i google mapped my route to see the distance:

point A to point B was exactly two miles.. so i tacked on another four miles to my mileage goal. that is another whole 1% right there!

on the down side.. my ipod died right when i got done working out. on the upside, i was able to hear all of the honks and hollers i got while running home. um, seriously? who honks at runners? that is so weird. dudes can be creeps.

second part of this is reaching new highs.. well, my heart rate reached a new high on today’s run! check it:

yowza, am i seeing that clearly?! i don’t think my HR has ever seen the 190’s. not in this decade, anyway.

so moral of the story? running to the gym + heart pumping numbers = a good thing :)

TEN: going to watch the jazz win their game tonight!

on TV (i wish i had tickets to the game!)

so, number 10 technically hasn’t happened yet.. but i am crossing my fingers that it will~ GO JAZZ!

photo is from last week’s shenanigans :)

that’s all for now! i have to go shower, hit the mall, hit my mom’s house and then go watch the game with the boy.

see you guys tomorrow! lots happening this week.. giveaways, new challenges, goal check ins and more. get pumped!

Qs~
1. best thing you ate this weekend? that naan is definitely the best thing i ate. i am still thinking about it!

2. how did you stay active this weekend? dog park, HIIT, running to the gym and an UBWO. yay for active weekends! i am excited for summertime!

bonus Q: are you watching the playoffs? who do you want to win? i think my answer is obvious…

xo. janetha b.