the start of something new.

hi friends!  sorry for my lack of posting over the weekend. life got in the way :)

lots to share today~ grab a snack and enjoy the ride. could be a long one!

friday.

by 7 PM all of us girls were wendover bound! in case you missed it, i told you all about wendover in my last post.  it is basically an ultra-ghetto version of las vegas and it is less than two hours from salt lake city.

when we arrived, i immediately took photos of our purple, island-inspired suite.

that is what they called it.  want to see how island inspired it really was?

seashell lamp.

 

fake palm tree.

oh yeah.. i totally feel like i am on an island!

anyway!  we hadn’t had dinner so we got some to-go from the hotel restaurant.

1/2 of a club wrap (turkey, bacon, veggies, sans mayo on a whole wheat wrap)

this was actually delicious! and the perfect amount of food, so i am glad we shared. and i am glad i resisted eating the french fries that came with the wrap ;)

after eating it was straight to the shenanigans. there are no words to describe the excitement that went on, but the a little bird told me that a picture is worth 1,000 words…

 

with some late night dry wheat toast + over medium eggs~

saturday.

the drive home was awful. it was a blizzard and i was a bundle of anxiety.  it was the worst 2 hours i have experienced in a very long time and i was ultra glad when we made it home safe and sound!

marshall came over and i made some brunch for the both of us…

sauteed shallots, spinach & cherry tomatoes..

added 6 egg whites+2 whole eggs..

served with a toasted whole wheat english muffin & ICBINB spray.

hmmm.. these eggs look like a weird color in the photos. i promise they were delicious, although you wouldn’t think so from the looks of them!

saturday afternoon was spent lounging around with the pups and the boyf fiance (still not used to the term) and i split a juicy orange with marshall.

 

then we decided to make a costco run.

but wait.. costco was closed. ugh, total fail.

instead, we went to sunflower market where i snagged some odds and ends~ including the key ingredient in my snack…

pineapple chobani+plain oikos+shredded spoonfuls

 

mmm, pineapple chobani is hands down my favorite flavor of them all.  i try not to eat flavored yogurts because of the sugar content, but i just can’t resist the pineappley goodness every once in awhile!  i added the plain oikos to it so i could up the protein content.

i love the way the shredded spoonfuls get yogurt trapped inside of each piece after mixing everything together. heaven in a cereal bowl.

saturday night we met some friends for some late night hang time and eats.. i wasn’t too hungry so i had a side salad with grilled chicken that somehow missed my camera’s radar.

sunday.

i’m sorry, i just can’t get enough greek yogurt or cereal in my life.  breakfast was a repeat:

  

except this time it was just plain oikos and shredded spoonfuls with a handful of brown rice puffed cereal. they are like a healthier version of rice crispies.

i have always eaten them in my yogurt messes, but i have never had a bowl of them with milk.. hey, i wonder if they snap, crackle and pop?

sunday afternoon there was a lame episode of snowboarding. we got up there super late but at least we made it up, right? right.

after snowboarding i went to my parents’ for dinner. sunday dinner never gets old. my mom cooked this time around.  the menu:

• crock pot roast
• crock pot veggies (onion, carrots, potatoes)
• reduced sugar ketchup (yes that is a menu item)
• steamed cauliflower
• green salad

delicious. thanks mom :)

sunday night marshall and i were going to go to alice in wonderland but i was tired and cranky so we ended up staying in and watching HGTV. addicted.

there may or may not have been a small bowl of vanilla bean ice cream consumed…

monday.

guess what today was?

day 1 of my new body-for-life challenge.

yeah~ i decided i need some structure in my life and i know BFL works for me.  i made this decision last week and you may have noticed my workouts last week were of the BFL variety.  i was testing them out to see if that is really what i wanted to do, and it definitely is.  you will be seeing lots of BFL meals and moves for the next 3 or 4 months.  starting now.

meal 1: eggbeaters+onions+mushrooms+tomatoes & dry wheat toast & black coffee & water @ 8:30 AM

meal 2: turkey+veggies+mustard wrap on high fiber/low carb la tortilla factory tortilla @ 12:30 PM

i also had 1/4 of a chocolate peppermint luna to curb my sweet tooth.

meal 3: peanut butter chocolate banana protein shake @ 3:45 PM

this had:

• 1 scoop EAS premium protein powder in chocolate
• 1/2 frozen banana
• 1 TB PB2 (powdered peanut butter)
• ice
• 1 cup unsweetened vanilla almond milk

drank it on the go.. more super secret shenanigans went down this afternoon. i can’t wait until i can share the shenanigans with you guys ;)

after taking care of business it was time for a HIIT session…

treadmill:

minute #	speed (MPH)
0-1	5.0
1-2	5.5
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	9.5
19-20	3.5

 

as you can see,  i warmed up for two minutes and then did four 4 minute long interval sets. the first interval i increased the speed by 0.5 each minute, the next by 0.6 each minute, the next by 0.7 each minute and the final interval i increased the speed by 0.8 each minute with a final increase of 1.1 for the last minute.

total distance: 2.25 miles, total time: 20 minutes

i did a lot of grocery shopping after my workout. i went to the regular grocery store and to costco. my “dinner” consisted of: 1 handful cashews, 1/2 kashi peanut butter granola bar, 2 slices low sodium turkey breast.. yes, totally random, i know!

here is my grocery haul, because i know you are dying to see ;)

regular store:

• oikos
• onions
• avocado
• bananas
• unsweetened applesauce
• deep chocolate vitatops

costco:

• low sodium turkey breast
• ground turkey breast
• boneless, skinless chicken breasts
• laughing cow light cheese
• low fat cottage cheese
• giant thing of cinnamon!
• flat out wraps
• broccoli
• green beans
• celery

for my fifth meal i had a few things.. probably too much protein powder but eh.. oh well!

meal 5: 1/2 cup kashi go lean w/ splash of almond milk, protein hot chocolate (a la deb) and a protein cake (a la therese)

let’s talk about the angel food cake protein cake:

hahaha. glorious! this is my new favorite treat.. really does taste just like angel food cake. yoinked the exact recipe from therese who got the idea from april!

it is 1 scoop vanilla protein powder, 1 TB applesauce, 1/4 tsp baking powder, 1 egg white and a packet of stevia~ all mixed up and microwaved in a well-pam-sprayed coffee mug for 1 min 45 seconds.

cut in half and top with a tsp of naturally more PB~

seriously so good! the stats are 198 calories, 4.5g fat, 9.5g carbs & 32g protein. can’t beat that.

i am not going to be tracking my calories/macros every day but i will be tracking them for awhile. here are today’s stats:

• 1435 calories
• 33g fat
• 144g carbs
• 162g protein
• 35g fiber

i made my meals up as i went today and ended up with a carb/protein/fat ratio of 38/42/20!!  when doing body for life, you want to aim for a 40/40/20 ratio so i am pretty stoked that i still have the magic touch :)

okay—now that we are up to speed i can try to stay caught up on a daily basis. i am going to do my best!  life is busy, but blogging is important, so i will try to find a balance.

with that said, i’ve got a lot of meal planning, wedding planning and workout planning to do.. so i will catch you guys tomorrow!

Qs~

1. would you guys like me to post my nutrition stats if i figure them or keep them to myself? i don’t mind sharing the calculations but i won’t go to the trouble if nobody cares!

2. what is your favorite clean-eating treat? protein cake is my new #1.. but i do love protein ice cream.. i see that in my future very soon!!

xo. janetha b.