some meals, some moves.
evening folks! i hope your tuesday has been fab.. we are almost halfway through the work week! well actually i AM halfway through it. here in utah, the 24th of july is a holiday (pioneer day) and so i have work off! unfortunately it is not a paid day off since it isn’t a national holiday.. but i will take what i can get :) plus it is celebrated real similar to the fourth of july which means BBQs and fireworks! the perks of living in utah, 2 fireworks holidays in one month.
the holiday has something to do with the mormon pioneers coming here and settling, i should probably know more about my own state’s history but i am too busy reading about all the stuff you guys have been eating :P
so i hope you all have entered my 100th post giveaway and have had a chance to check out the greensender website! pretty dope spot if i do say so myself. and i do. if you are entering, make sure you go design what you want your bottle to look like or the entry won’t count! if you want that second entry just link back to the old giveaway on one of your posts and leave a comment saying so. business as usual.
settle in, this post has a lot of meals and a lot of moves. mmmmk?
where did i leave off? it has been a glorious life for me now that i can taste again! i made sure to utilize my taste buds to their fullest ability…
MONDAY!
immediately after work i had an appointment at the MAC counter, i had my makeup done and got $115 in new products… no worries, i had a $100 gift card from my birthday (thanks dad!) so it only cost me $15 for a slew of much needed stuff! i was running seriously low.
by the time that was over and done with i was staaarving, and i don’t like that feeling. when my stomach growls i invision my body eating away at my hard earned muscle and i hate that. so instead of heading straight to the gym like i had planned, i headed straight home for some eats!
specifically, a parfait a la k!!
this had 8 oz voskos plain o% greek yogurt, a deep chocolate vitatop and a spoonful of PB&Co dark chocolate dreams.
after i was fueled up i was ready to hit the gym! not without charging up my shuffle though.. gotta have those tunes, right? i threw some new stuff on the shuffle including the latest metric album, a junior boys single, some le tigre, some me first & the gimme gimmes, the new sounds album and a few of the upbeat hush sound singles. i already have a bunch of other stuff on there but i like to add to the mix now and again to keep me on my toes.
it was upper body workout yesterday! i did it body for life style. here is how it went down:
5 min elliptical warm up.
upper back
cable row
- 12 @ 30#
- 20 bench tuck crunches
- 10 @ 40#
- 20 bench tuck crunches
- 8 @ 50#
- 20 bench tuck crunches
- 6 @ 60#
- 20 bench tuck crunches
- 12 @ 30#
bent over barbell row
- 12 @ 30#
biceps
bicep cable curls
- 12 @ 30#
- 15 each side standing side crunches w/ 25# plate
- 10 @ 35#
- 15 each side standing side crunches w/ 25# plate
- 8 @ 40#
- 15 each side standing side crunches w/ 25# plate
- 6 @ 45#
- 15 each side standing side crunches w/ 25# plate
- 12 @ 30#
hammer curls
- 12 @ 20#
triceps
tricep overhead extension on cables
- 12 @ 30#
- 30 seconds jumping jacks
- 10 @ 35#
- 30 seconds jumping jacks
- 8 @ 40#
- 30 seconds jumping jacks
- 6 @ 45#
- 30 seconds jumping jacks
- 12 @ 30#
bench dips
- 12 reps
shoulders
upright barbell rows
- 12 @ 20#
- 50 ball crunches
- 10 @ 24#
- 50 ball crunches
- 8 @ 30#
- 50 ball crunches
- 6 @ 35#
- 50 ball crunches
- 12 @ 30#
lateral raises
- 12 @ 10#’
chest
dumbbell chest press
- 12 @ 24#
- 15 reverse crunches
- 10 @ 30#
- 15 reverse crunches
- 8 @ 35#
- 15 reverse crunches
- 6 @ 40#
- 15 reverse crunches
- 12 @ 30#
dumbbell flyes
- 20 @ 10# (i did 20 here because the 10# weights were not available and i usually do this @ 20# but since i bumped it down to 10# i did reps until fatigue)
5 min arc trainer whiile waiting for the stairmaster
10 min stairmaster
STATS:
duraction: 1:04
409 calories burned
max HR: 179
ave HR: 145
whew.. such a killer sesh! loved it. and the DOMS is already setting in on the shoulders and back.
i never really talk about my post workout supplements.. but i think now is a good time because i remembered to take a photo of said supps! after weight training, i like to get some high quality protein and carbs to the muscles.. i like to get these nutrients in liquid form for a speedy delivery..(mr. roger’s anyone?) my ideal post workout beverage is 1 scoop of syntrax nectar roadside lemonade whey protein mixed with 1 scoop of EAS muscle armor plus some water.. all mixed in a shaker bottle.
this comes to 200 calories on the dot and has a combination of quality whey protein and carbs plus the muscle armor includes a bunch of specially crafted ingredients that are meant to aid your muscles in recovery and boost that whole muscle building process. i am no expert, i don’t know the method to the madness but i do know this stuff is a god send and it WORKS! so i fully support it. i mix the muscle armor with the lemonade flavored protein powder because the muscle armor itself is lemon lime flavored. i have mixed it with vanilla before and it creates a lime-vanilla-cream flavor which is tolerable but it is really tons better with the lemonade protein. so that’s that.
i chugged my drink and was on my way, i hit up TJ MAXX for some new workout gear but only came away with one top.. darn. i need to find some workout shorts on the cheap ASAP! by this time it was already NINE PM so i bolted home to fix some quick dinner!
i used a recipe i pulled from angharad’s blog but had to modify it a bit because of what i had in the kitchen. i didn’t use any nuts, although i think the addition of slivered almonds would have been fab. i can’t do walnuts as they hurt my geographic tongue :(
the couscous mixture included diced shallots, olive oil, minced garlic, chopped broccoli and vegetable broth. i also grilled some chicken on the BBQ that was seasoned with garlic, paprika and a few other spices. i diced the chicken and added it to the couscous creation to create a nice balanced BFL-friendly meal… good carbs, protein and healthy fat. lovely!
i ate my dinner with a stein of beer water going hand in hand with my goal to drink at least a gallon of water each day this week. i went above and beyond my goal yesterday and had over 4 liters to drink. yesss.
i know there is such thing as drinking TOO much water and it can throw your electrolytes off and all that, but i have found that if i keep it between 3 and 5 liters a day i am a happy hydrated girl. plus this wards off the chronic UTIs that i am prone to, so i can’t complain.
i was trying to get a lot of sleep this week, i got 7 hours sunday night and i managed to get 6 1/2 last night, aside from my roommates coming home from the snoop dog & slightly stoopid show/swimming pool after party around oh.. i think 4:30 AM and waking me up making late night snacks. i was awake for a solid 45 minutes trying to get back to sleep but i finally did. the worst part about waking up so close to when you actually have to get up is when you finally get back to sleep it seems like 10 minutes between falling back asleep and waking up again! sigh, such is life. i just wish i didn’t have a day job so i could have been part of the concert/swimming/late night snacking party myself!! being grown up is the pits sometimes, eh? i think i will aim for a solid 8 hours of sleep tonight, but no promises!
TUESDAY!
i woke up today and put on all my new MAC purchases.. if you are sick of your “look” or the way your makeup routine is going i suggest having a makeup artist give you some suggestions and tips. they can create a whole new look for you for free and the girl who helped me out really gave me some good advice! too bad i wasn’t going anywhere super fantastic after she did my makeup.. although i was looking like a knock out at the gym ;) i really love the new stuff i bought, i have a real light, summery theme going on and so the products i bought just highlight parts of my face without weighing things down with lots of goop. ick, hate goopy makeup.
then i whitened my teeth for a solid 45 minutes before my teeth got claustrophobic from the whitening trays. yes, i am insanely claustro and yes even my teeth are!! it drives me crazy!
anyway enough beauty talk, how about today’s eats?
breakfast was the usual bowl of no bake cookie oats~which is not even no baked at all but they taste lots like a no bake cookie so that is what i have dubbed them.
vanilla protein powder, oats, unsweetened cocoa powder, almond milk and a scoop of PB for gooey good measure.
for lunch i went with some couscous leftovers from last night but i didn’t have the chicken in there so i had to throw some protein into the mix somehow and my protein stash at work is seriously lacking right now! so i went with a chocolate protein shake on the side:
the shake was made with EAS triple blend protein (whey, soy & casein.. 27 grams y’all) and 1 cup of unsweetened vanilla almond breeze with some ice cubes. call me crazy but i LOVE these protein shakes.. they taste real good to me.
yum.
after work i bolted home to change for the gym…but not before having a little protein boost of tillamook cheddar & ham
it was a HIIT day today and i was on the fence about it. my sinuses are still stuffed up and i am still coughing up mass amounts of lung butter (TMI?) but alas, the show must go on and the workout must get done. i decided to do my 20 minute HIIT on the stairmaster for my first time ever!
- 1 min @ level 5
- 1 min @ level 6
- 1 min @ level 7
- 1 min @ level 8
- 1 min @ level 9
- 1 min @ level 10
- 1 min @ level 7
- 1 min @ level 9
- 1 min @ level 10
- 1 min @ level 11
- 1 min @ level 7
- 1 min @ level 9
- 1 min @ level 11
- 1 min @ level 12
- 1 min @ level 7
- 1 min @ level 9
- 1 min @ level 11
- 1 min @ level 13
- 1 min @ level 15 (maxxx)
- 1 min @ level 2
whew! who knew you could get such a high intensity workout just from walking up some stairs! it was fabulous. i finished up with 10 minutes on the elliptical to stretch out my arms a bit, they are tight.
stats:
duration 30 min
calories burned 203
max HR: 183
average HR: 147
i came went to TJ maxx again today, a different location this time.. guys, i think i am addicted to that place! they have so much fun kitchen stuff, too bad i don’t have a kitchen big enough for all of it! someday.
dinner was quick and featured my new salsa i won from danica’s giveaway!
yesss my grand prize loot from big s farms finally came! i immediately had to break into the hot salsa!
- spinach
- 7 lettuce blend
- grilled chicken
- TJ’s corn salsa
- TJ’s peach salsa
- big s farms hot salsa
- black beans
perfect quick and easy dinner!
the salsa was spicy like jess!
now i am blogging and baking, two things i do best. and watching some gnar news show about a dude who decided he wanted to be a chick and had to tell his kids about the sex change. i won’t elaborate on this but let’s just say i am glad my dad is still a man.
oh and yeah, i am being boring and using up my bananas and making more chocolate chip banana muffins for the vegans..
look! i bought a new potato banana masher at TJ maxx!
i like to measure out all my wet and all my dry ingredients out at once before i mix any of it together. yup, that is how i roll.
i did switch it up a bit today…
mini muffins!!! aren’t they sooo cute?! i love anything miniature! i get a little giddy over things like that.
in other news!!~~
- i know this is a tad late since she is on the other side of the world but i wanted to officially wish miss (soon to be Mrs!) leah a happy happy birthday!
- my girl erin of IWITW is hosting a delishapplesauce giveaway..nom nom nom.. i love mixing applesauce into my greek yogurt! (to make yapplesauce, right susan? :)
- i bought my modest mouse ticket last night! yayer. love this band, although i don’t love that their popularity has upped ticket prices to their show to $42.. holy hell!
- speaking of shows, i will be going to seattle for a wedding in september and the bride & groom are taking everyone to the get up kids show…stoked!
- have you voted for danica’s summer dessert yet?! voting goes until thursday and i KNOW you want to vote for her fab recipe.. meghann is even hosting a little annie’s giveaway as incentive to vote for danica, check it out!
questions.. because i know you love to answer them (be honest, you love filling out those random mindless surveys!)…
1. what is the last thing you spent more than $100 on that was NOT a bill? no rent, car payment, insurance answers allowed folks. technically mine would be the MAC shizz i got yesterday but since i had a GC it wasn’t $100 out of my pocket.. so i suppose the answer would be on the ipod i bought marshall for our anniversary a few weeks ago.
2. what do you eat/drink pre/post workout? does your fueling change depending on the type of workout you are doing (ie–long run, HIIT, weight lifting)? how important do you think protein/carbs are pre/post workout?
i like to eat some real food pre-strength training (no more than an hour before) and drinking a shake immediately after strength training. i like to do HIIT on an empty stomach and fast for another 30 min to an hour after HIIT. if i am having a long run i like to have something like a lara bar or banana & PB before running and just some water and maybe some orange slices post run.
i know this is a multi-part question but i would love to hear what your methods are!!!
mmmk, enough out of me. good night!
xo janetha.
meals & moves 
Lady, your post is all up beat and lovely tonight! You have been WORKING it out at that gym Holler.
Glad you made the couscous. You need to explain what geographic tongue is or I need to google it sharpish.
I am SUPER jealous of your MAC goodies. My make up is all about 3 years old – no joke. Yuck. I’ve turned into a dirty hippy since leaving England! ha.
Ok, your awesome questions:
1) Dan’s bday present. I got him a well swanky Japanese cooking knife so he can practice his chopping skillz. He is obsessed. It cost more than a knife should…plus I got him some “best of” DVD of football goals.
2) Pre-run, as you know, I struggle. If it’s morning then nothing. PM then a little something an hour before like a banana. Post-run I try and eat something like eggs or just whatever my bod’s calling out for.
For weights I don’t worry too much about eating before but will happily munch something. Post I defo get down with a chocolate whey protein shake as soon as I get home and then start thinking about dinner.
By the way, it is waaaay past my bedtime :( I was in bed insanely early for my early morning run and from the get-go I knew sleep was not happening. Not sure what’s up but I know that run ain’t happening. K, niiiight! x
yeay for all that amazing food that you’ve been munching!!!~~ I don’t know where my food creativity went because I’m eating the same thing over and over again!~~
That parfait looks amazing!!! :)
What was the last thing I spent more than 100? well, the yoga retreat that I went costed me 550. can you believe that? but it totally worths it.
post workout snack? I don’t have now because now I workout in the morning and have breakfast after that. And probably add one more snack in the morning. I don’t keep any protein carb proportion, just eat more whatever it calls.
Oooh, I should look into that EAS stuff!! I always drink protein after weight lifting, besides repairing my muscle tears and all that jazz, I’ve convinced myself it helps with soreness. It’s usually accompanied by a meal shortly after. As for long cardio, I don’t bother with the protein shakes. I like eating fruit right after because it’s a quick hit of refreshing sugar and carbs. If it’s a particularly intense cardio sesh, I like coconut water to replace my lost electrolytes.
I spent $111 on groceries yesterday. I got sucked in by a whack of sweet sales, which of course led to more purchases, which never means saving money in the long run! I’m such a sucker…
Happy Hump Day!!!
THOSE MINI-MUFFINS ARE TO DIE FOR!
1. My phone which broke just before I went to the airport (!), I’ll post on that later… currently in a deep depression about it
2. Various things, I’m working on a plan, but banana smoothies always hit the spot
Love ya!
P.S. The story about your next-door neighbour, freaked me out… damn… is she ok? Seriously?
P.P.S. I understand the Starbucks thing and I guess it is overrated, but I’m just in awe of people who can set up a business and make it such a famous brand (I hope to be able to do the same one day ^^)
Love you again! (must be said when PS’s rival the length of the original message)
my likl’ janeth…
that lemonade protein schtuff sounds amazing – i LOVE lemonade. yay for k parfaits, angharad recipes and mini-muffins. i usually eat like 6 mini-muffins, rationalizing that it only adds up to like 1 muffin (when in reality, it is probably more like 3). oops…whatev.
i love pioneer day – that is awesome. and i love TJMaxx…i swear i could go there everyday and buy something new. their shoe section is my WEAKNESS! and the cooking section – i love the gourmet goodies at the back of the store!
(1) $100+ shopping this weekend – it was a total mood-booster.
(2) pre-workout, i usually don’t eat much because my tummy gets upset if i have too much before workin it out. after, it is usually a PB+B sammie – perfect balance of prot/carbs and yumminess.
p.s. i grilled up a PB+B sammie last night post-run…amazing. life-changing. thank you!
I remember when Modest Mouse came here this semester, tickets sold out in like 4 minutes! It was insanity!
1. Gosh, it was probably a clothing item, but I honestly have been so frugal this summer I can’t remember what the last expensive thing I bought was!
2. I’ve been working out mid-morning all summer, so I eat a well-balanced breakfast at least an hour before, and then come back to a snack (usually a protein+carbs) afterwards…stuff like yogurt+fruit, fruit+nuts/nut butter do the trick for me!
Ok, first and foremost let me just get out of the way that I am MAJORLY jealous of all the shows that you get to go to! I used to go all the time and have been slackly lately (mostly because of money) but I still have my list of “bands to see before I die” and modest mouse is totally on there. Take me with you!!! haha.
I LOVE LOVE LOVE Mac makeup. I just can’t get enough of that stuff. hopefully with the new job I will have more fundage for all that junk!
So we had our discussion about the new sounds album…so next is the new metric. what do you think?! I thought it was pretty different from the other albums, but then again everytime she puts something out it is completely different. But I loved fantasies. Especially “help I’m alive”. Ok done with the music rant!
Hope your day is going well dear! <3
(1) I got an Iphone for $199 :)
(2) I’m still working on what works for me in terms of my workouts. I can’t workout in the mornings during the week anymore, but when I did I would fast for my HIIT. Right now I either do cardio or weights in the afternoon and lately I’ve been trying to clean out the pantry so a Kashi granola bar does the trick and then obvi I have dinner after my workout :) For my Saturday Long Runs first thing in the morning – I HAVE TO EAT something…usually a wafflewhich or pb on toast does the trick. I can’t do bananas because they are too binding on my digestive tract :( love me some cantaloupe right now though – try to stay away from oranges/bananas/apples/pears during the summer because so many other yummier fruits are in season :)
Those mini-muffins are so cute! I like miniature things too. Especially utensils :D
1. Let’s see.. I recently spent over $100 at DSW.
2. Pre-workout is usually some sort of bar. Post work-out I will either do a protein shake.. or fruit and yogurt.
http://www.ohonemorething.wordpress.com
the parfait looks yummy.
I love your refueling mixture… lemonade? does it even taste good?
-muffy
You lucky girl – two fourth of Julys basically!
YAY for the parfait!! It looks parfect! :D Glad you mashed it all up – best step!
Holy shmol to the couscouse and protein shake – delicious! I love the minis! Cute food is more fun to eat. I didn’t want to say this in my post but it was that brand of salsa that killed me the other day – it’s good when it’s good but don’t try eating it a few months later ;)
1. I try not to spend over $100 at one place so I really can’t remember!
2. Pre – normal meals no snack. Post – LOTS of water but I always feel pukey after a long run so I’ll make a Spirutein shake or wait a while and have something simple (granola bar, gold fish hah!). When I was still in my sport though…a bagel was my pre-training snack of choice :)
those mini muffs are TOO cute for words!! must make them pronto. You’re protein shakes are making me very very thirsty at this moment!
After I workout I lovee having a peanut butter & banana on an english muff and a green monster!! its the perfect breakfast :)
The last expensive thing I bought? Ugh I can’t even remember! I spend all my money on health insurance, car insurance, gas, school…boring not fun stuff!
I think my jaw fell off, because drool appeared all over the keyboard looking at your parfait. (Hate when that happens.)
$100: I bought a plane ticket to see my bf in CO for his birthday!
workout: I don’t focus on anything too specifically to eat. I usually need something in my belly, but don’t plan or balance protein/carbs. Something like a slice of cheese on toast, apple with PB, or a bar are good bets for me. After workout I usually have a small snack like fruit or a granola bar.
You know, I think I could read your posts all day long and never get bored. :D
Couscous, muffins, TK’s, no-bake cookie oats- can I come for dinner? SOOOOOO happy you got your tastebuds back and partied parfait-style.
1. what is the last thing you spent more than $100 on that was NOT a bill? flights to NYC!
2. what do you eat/drink pre/post workout? does your fueling change depending on the type of workout you are doing (ie–long run, HIIT, weight lifting)? how important do you think protein/carbs are pre/post workout? I haven’t done intense exercise since I started reading blogs and actually learning about it! My pre-exercise no-fail was breakfast (usually oats, milk, fruit) then just before class, a couple of glucose tablets. Post-class, without exception, turkey sandwich STAT. Protein bar a little later (within 1-2 hours).
I want that breakfast parfait! :D
The last thing I spent $100 on…uhh…I have no clue?!
I usually eat breakfast, wait an hour and then hit up the gym! Works like a charm!
Dang girl, check out your workouts!! Power woman :-)
1. Um…clothes shopping spree? haha. But an actual single item would be my computer!
2. I try and eat my meal when I’m done working out. But if it’s not meal time, I generally have cereal or waffles. Or fruit if I’m not too hungry.
What are bench tuck crunches??
The chocolate breakfast and chocolate oats are making me hungry!! Stop that!! lol.
Do you have a Ross near you? I always find super good deals on workout clothes there!
http://ajangel25.wordpress.com
That couscous looks delicious. I made some recently and it did not have enough taste. I may have to try that recipe.
Okayyy so I just tried that corn salsa. That’s the one I wanted to buy last time but I wasn’t sure.
Oh
My
God!
You must buy like 10 of these jars when you’re around a TJ’s. THIS WAS SOOOO GOOD!!!!! I bought tortilla wraps to go with it, but I could honestly just eat this solo. I’m gonna get the peach salsa next time :D Awesome recommendation!
http://www.ohonemorething.wordpress.com
Wow! What a great giftcard to MAC! I’m glad you did some pampering. But for the love of me, I simply CAN’T remember ever spending more than $100! I’m just that cheap!
By the way, I’m REALLY craving some couscous now YUM!
ahh i love concerts! i never even care who i’m seeing because i just love the atmosphere, but i’m so jealous that you get to go to so many…that’s awesome! and thank you sooooo much for the earphone advice! i went today to target (just because it’s more convenient and i’m lazy!) and they had some headphones by sony with buds. i tried them on at home and they seem like they’re going to work…the real test will be my run tomorrow so i’ll let you know!!
1. my dress for graduation…it was entirely too much money and i don’t know where i’ll where it again…
2. i usually do my workout, whether weights or cardio in the a.m. so my post workout fuel is almost always bfast protein…eggs, pb, protein shake…whatevs
wear* that where usage is going to kill me bc im a grammar freak
HA! Love the water in a beer stein.
1. I bought a Flip video camera a few weeks ago. I’d be lying if I told you I didn’t buy it for the express use of making blog videos.
2. I eat the same thing before every run: a piece of bread with 1/2 T of nut butter. I have so many nut butters around that I can easily have a different kind for each day of the week;) Post-workout, I eat breakfast.
i definitely spent more than $100 in vegas…a few times….
Dang Janetha–holy food porn! The parfait, ham and cheese and then the salsa–you’re killing me!
The last thing I spent more than $100 on was…the earnest money for our HOUSE!!! Holla!
My tummy is bizarre and I have to be just the right balance–not hungry, not full to work out. I will usually make sure I eat something a couple hours before and after though
holy smokes you are a workout machine! I really need to up my strength training asap!
Love all of your eats too. That chocolate yogurt parfait sounds divine!
How on earth do you guys all get so in the know with the pre/post workout stuff!!? Just books…or trainers…I am stumped!!!? HELP ME!!!!
The last thing I spent $100 on (well over £100 actually) was my last holiday payment!!! :) Sunshine here I come!! Although I suppose technically, had I not had a 50% voucher…my last trip to the hairdressers would’ve been like £140!!?
I’m only just getting to learn about all this pre/post workout fuel malarky and don’t tend to make an extra effort around workouts….and am clueless on all this protein business!? I would love to learn though…any tips would be greatly appreciated!! :)
Cei @ http://1stone2stone3stonemore.wordpress.com/
omg Janetha! can i just tell you girl i could have SWORN i added you to my google reader and i just realized i didn’t (fail x’s 10!) i was wondering why i hadn’t seen an update from your blog in so long!! sorry for being such a fool!
you are offish added to my google reader (twice, just in case ;)!!)
love!
I just wanted to say how PRETTY your parfaits are. I can’t get over them!
And ahhhh shoot, I NEED to enter yo’ giveaway! :)