quickie.

YO!

today was a busy one.. and i am finally sitting down.. at 10:42 PM.  you can probably guess that this post is going to be weak sauce.

oh~ and my camera battery died for part of the day.. so photos are scarce.  what can ya do?

let’s see what i can show you.

breakfast was 1 cup of egg whites topped with reduced sugar ketchup.

a lot of you have asked about this ketchup.  it is made by heinz and it is really  forgiving in the carbs department!

i think one serving has like 5 calories and 1 carb. stellar.

i also had a grapefruit on the side. i love grapefruit, straight up.  some people eat them with sugar and others even eat them with salt.  i like mine plain.

you don’t even want to know how many hours it was until i ate again. work was CRAZY busy. that is what happens when you prepare to leave town for a week.

without going into detail.. i will show you my lunch. this photo should sum up the situation pretty accurately~

kill me. that there in the bowl is a whole bag of steamfresh veggies~

and i also had a mini chocolate protein shake because my big magic bullet cup was dirty and i had no desire to wash it.  nor the time to wash it.. so mini shake it was. i just used less almond milk and it was lots thicker.

uhhhh well~ no more food photos but i did have some protein brownie batter a la april and half of a nuts & cranberry luna this afternoon.

today was a cardio+abs day and yesterday i read something online that made me switch up my workout.

i was reading a gal’s page on fitness and i can’t, for the life of me, remember what the page address was.  but i did copy and paste it into an email. here, i will show you:

Remember, always increase your intensity, duration then frequency. I also never do the same piece of cardio equipment twice. Because of the SAID principle, or:

Specific
Adaptation to an
Imposed
Demand

The body adapts to the demands that are imposed upon it. I like to use fat as a primary fuel source by doing cardiovascular training, engaging different muscle groups as I train.

because of this “SAID principle”~ i decided to do not one, not two, but three different cardio machines today.

20 min HIIT on treadmill:

i increased the speed every minute with 4 minute intervals.  with each interval, i increased the amount of speed between each minute, going from 0.5 increase for the first interval up to 0.8 increase on the final interval.  i did a one minute all-out sprint at the end (9.2 MPH)

minute #	speed MPH
0-2	5.0
2-3	6.0
3-4	6.5
4-5	7.0
5-6	7.5
6-7	6.0
7-8	6.6
8-9	7.2
9-10	7.8
10-11	6.0
11-12	6.7
12-13	7.4
13-14	8.1
14-15	6.0
15-16	6.8
16-17	7.6
17-18	8.4
18-19	9.2
19-20	5.0

20 minutes, 2.22 miles

15 min increasing resistance on elliptical:

i increased the resistance every two minutes. i broke each two minute segment into one minute pedaling forward and one minute pedaling backward.

minute #	resistance	direction
0-1	5	forward
1-2	5	backward
2-3	6	forward
3-4	6	backward
4-5	7	forward
5-6	7	backward
6-7	8	forward
7-8	8	backward
8-9	9	forward
9-10	9	backward
10-11	10	forward
11-12	10	backward
12-13.5	11	forward
13.5-15	11	backward

15 minutes, 2 miles

10 min steady pace on stairmill:

i was pretty worn out by the time i was done with the elliptical, so i kept my stairmill routine super simple.

minute #	level	orientation
0-1	7	facing front
1-2	7	facing left, step behind
2-3	7	facing back
3-4	7	facing right, step behind
4-5	7	facing front
5-6	7	facing front
6-7	7	facing left, step in front
7-8	7	facing back
8-9	7	facing right, step in front
9-10	7	facing front

i finished the workout off with 10 minutes of abs:

• 1 min decline leg lifts+reverse crunch
• 1 min ball crunches
• 1 min oblique ball crunches left
• 1 min oblique ball crunches right
• 1 min ball plank
• repeat above one more time through

the end. 400 calories burned in 55 minutes.

OH! look! i got fun mail from karin today :)

this was a thank you gift for writing a guest post for her! how freaking sweet is she? i love the bowl~ she picked it up in japan. the sun dried tomatoes are from switzerland, where karin lives.  and i LOVE that cute card. THANKS GIRL! xo

speaking of guest posts, i pre-published and scheduled 63 guest posts. sorry, i will not be mailing each of you a thank you gift like sweet karin, but THANK YOU for all the awesome posts. you will all really love them! i am going to be posting one every few hours while i am gone~ hopefully you can all discover some fun new meals & moves as well as new blogs!

OH! katie sent me a smoothie ‘stache today :)

rockin’ it.

ummmm what else? oh yeah, i had some green beans and egg whites and some tillamook cheddar cheese slices for dinner. scraping the bottom of the barrel, people.

i busted out the summer clothes tonight so i could start packing for my trip.  i was pretty stoked when a lot of the stuff was a little big on me!  some of my swimsuit bottoms are way too big (they were larges) so i had to go to target to buy some solid bottoms to go with my patterned tops  and i was able to buy smalls. rad. i guess my challenge has paid off.  i will be taking final photos in the morning and then will do a recap post tomorrow! and for the record, target has SO many cute clothes right now! ack!

alright, this post sucked, it was random and boring. my bad! i am so dang busy!

tomorrow’s list:

• photos
• upper body workout
• work 8 hours
• spray tanning
• pack!!!
• grocery shop for travel goodies
• bake more travel goodies (maple nut oaties and chia granola!)
• mail bloggie valentine
• find a book for the trip
• post jamaican me bikini ready review
• get some last minute quality time in with my dogs!!!
• leave for the airport at 3:30 AM (friday morning)

whew. hope i can fit it all it. that’s what she said.

Qs~

1. do you switch up your cardio equipment or stick to one method/machine? i try to switch it up so i can keep my body guessing and keep my fat burning.

2. february 4th is national homemade soup day. what is your favorite soup to make? while i love to eat tomato soup the most, i think i love to make vegetable beef soup the best. ohhh or broccoli cheese.

xo. janetha b.

p.s. happy birthday to my long-time friend, melina b!

p.s.s. happy birthday to the lovely emily tomorrow!