cheetahs down!

hola senors y senoritas. yes, i did take spanish in the seventh AND eighth grade, thankyouverymuch.

loved your appliance answers! lots of you said blender, magic bullet, food processor, toaster oven. all real good appliances that i love!  two of the answers tied as my favorite answer~ k said coffee maker and that is an obvious love of mine and sophia said spatula because it helps get every last bit of goodness! great answers.

so tonight’s post will wrap up today’s eats and workout and what my little brain is planning on is to post every night about that day.  kapeesh? let’s hope it works out that way.. that whole life thing might get in the way but we will PIBE. (oh, that? that means play it by ear.. i am a big advocate of acronyms. and palindromes for that matter. go hang a salami im a lasagna hog)

anywhat.. (instead of anyway.. or anywho.. how about anywhat?) tonight i had a fiasco in the kitchen, hence the title, but i will get to that momentarily!

i left you after my breakfast of protein waffles for waffle wednesday!  (oh and yes i have a waffle iron at work, along with a full kitchen, so why not a waffle iron, right? haha) a lot of you asked about the ingredients to my waffle batter, which can also double as pancake batter, so i went ahead and made a recipe page for them and you can scope that business by clicking here. it also lists the nutritional macros, for those of you who care.

i had my morning supps/vitamins: CLA, fish oil, multivitamin

meal 2: spicy oats! @ 12 noon

it had been too long since i had some spicy oats and the first time i had them i was in loooove. lucky for me they are body-for-life friendly!

in the mix was 1/3 cup oats, 1 whole egg, 1 egg white, 1 wedge laughing cow light cheese all melty like, 1 morningstar sausage patty and a whole plethora of frank’s.

i was curious, so i plugged this into thedailyplate.com and this version clocked in at 300 calories, 11g fat, 22g carbs and 26g protein.. a protein/carb/fat ratio of 36/30/34. crap. not so bueno~yep another word i learned in good old espanol. too much fat.. i didn’t sweat it though. this was delicious!

i loved the addition of the laughing cow~but we all know that makes anything better, right? i did some tweaking and if i switch out the whole egg for 2 egg whites next time it will change the stats to 262 calories, 7g fat, 22g carbs and 28g protein.. a ratio of 42/34/24.  better, for sure, still a tad high in fat.  why do oats have fat in them? this is something i learned today. i never noticed that before. weird.

this is really how i ate that savory goodness~i was afraid if i came right out with this photo you may question if my lunch was indeed human food or if it was dog food…

next up was a repeat of monday’s third meal, it was just that good.

meal 3: fruity protein shake @ 3:30 PM

the last one was thicker so i liked eating it better (TWSS for sure) but this was still great! in the mix was 1 cup almond milk, 1/4 cup OJ, 1 scoop vanilla protein powder, frozen strawberries, pineapple and peaches.  do you know what it reminded me of? like, exactly? orange julius!! seriously, tasted just like it. did you guys ever snag the orange julius at the mall? used to be one of my favorite shopping treats when i was younger!

upper body workout today! a few changes, a few old friends.

5 min warmup on elliptical

triceps

overhead cable extension

• 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 @ 35#

cable pulldowns

• 12 @ 20#

biceps

cable curls

• 12 @ 25#
• 30 seconds jump rope
• 10 @ 30#
• 30 seconds jump rope
• 8 @ 35#
• 30 seconds jump rope
• 6 @ 40#
• 30 seconds jump rope
• 12 @ 30#

dumbbell hammer curls

• 12 @ 20#

back

cable rows

• 12 @ 30#
• 15 bench tuck crunches (reeallllyyy slow and it made my lower abs burn)
• 10 @ 40#
• 15 bench tuck crunches
• 8 @ 50#
• 15 bench tuck crunches
• 6 @ 60# <—this was hard and almost made me compromise my form.. not cool
• 15 bench tuck crunches
• 12 @ 30#

wide grip pulldowns

• 12 @ 40#

chest

smith machine chest press

• 12 @ 25#
• 15 reverse crunches
• 10 @ 35#
• 15 reverse crunches
• 8 @ 45#
• 15 reverse crunches
• 6 @ 55#
• 15 reverse crunches
• 12 @ 35#

sitting upright chest press machine

• 12 @ 50#

shoulders

upright barbell rows

• 12 @ 20#
• 20 (10 each side) standing side crunches w/ 25# plate
• 10 @ 25#
• 20 (10 each side) standing side crunches w/ 25# plate
• 8 @ 30#
• 20 (10 each side) standing side crunches w/ 25# plate
• 6 @ 40# <—(again, almost compromised my form, it was HARD and 35# barbell was not available)
• 20 (10 each side) standing side crunches w/ 25# plate
• 12 @ 25#

lateral dumbbell raises

• 12 @ 10#

extra

YTWLs!

i saw these on susan’s blog, if you don’t know what they are you can check out a video by clicking here. they are a lot harder than they look! i was like “psh, easy peasy! i will do it with 5# dumbbells” and then the 5# ones were MIA and so were the 8# ones so i used 3# dumbbells…um. hard enough for me! but i love them.

i did 4 reps of each letter 4 times through :)

the end.

stats: duration=53 minutes, max HR=148, ave HR=119 calories=225

during this workout i decided that if i could have one piece of gym equipment in my house it would be a cable set. i spend a lot of time on that little guy!

meal 4: recovery drink (EAS muscle armor + syntrax protein powder)

and i came home and found out that the world is against me. or at least smith’s marketplace is. check out the coupons i got in the mail today!~

FML.

i put those aside and started making dinner!  i had made a stop at whole foods and grabbed some salmon and the other goods to make the yummy recipe i saw on jessie’s blog and have been dying to try since i saw it.. haha, well, for a day i suppose. i decided to make some cheetahs to pair with the salmon for my carb. into the oven they went!

and usually when i flip those little kitties over i pull the oven shelf out, flip them over and slam the oven door on them and the oven shelf goes in by itself. well.. tonight i did my usual method but the shelf got stuck and the pan flipped upward and all my little cheetah babies came tumbling down!! :(

AHHHHHH!

don’t worry. i managed to salvage them. but it was a disaster and a half!! i am telling you all now, i am lucky to be alive.

in the meantime i made my salmon~it was coated in egg whites and then in crushed raw almonds, italian flavored panko bread crumbs, onion salt, garlic powder and mrs. dash’s basil spice. mrs D is my homegirl.

popped it into my trusty toaster oven for a bit~

i steamed some asparagus and viola! dinner was served!’

all important components (errrrybody wanted a close up):

healthy fat+protein = salmon

vegetable = greeeen asparagus

carby carb carb = salvaged cheetahs

lovely, delicious meal

okay okay enough shots of my dinner, right? sorry, i just didn’t want to leave anybody out.

why am i treating my food like it has feelings??? funny story, my real good friend used to be a waitress and when she would put the place settings on the tables she felt bad for separating the forks that were next to each other in the silverware container and putting them on different tables. forks have feelings too. this is partially the reason we get along so well!

well now it is 10 PM, i had dinner at 8:30 so i don’t know that i will eat anything before bed. i am pretty full.

oh i had my CLA and multivitamin tonight~skipped the fish oil though. because i ate fish. i have no idea why i skip the fish oil when i eat fish but i do.  this makes sense to me but there is probably no good reason why.

i also have had over a gallon of agua today. holler.

i am going to go to bed before midnight tonight! oh, and you may wonder why i am cooking and blogging and not at the show i mentioned earlier. marshall didn’t get off work in time to make it to the show :( but at least i have seen both bands before, both with marshall, so we are OK about missing it. maybe next time!

Qs~

1. did you or do you take or speak a foreign language? i took spanish in jr high, like i mentioned, but i also know some italian and norwegian. mostly dirty phrases…

2. if you could have one piece of gym equipment in your humble abode, what would it be? i already said. cables. i thought a treadmill would be nice, but i can run anywhere.

love you all.

xo. janetha b.