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working out outside of your work out.

August 12, 2010

hello and welcome to the end of the work week! this week has flown by for me because i am so busy both at work and at home.. it sure makes time fly. i mean, august is nearly half over, can you believe it?!

before i get going, a lot of you asked what website i use to analyze nutrition stats for my recipes.. i use thedailyplate.com, they have the option to “Create a recipe”~ you put in the ingredients and # of servings and it spits out a handy nutrition label! now you know.

a word about my blogging inconsistencies.. i have made a decision to not be a “blog-about-my-whole-day-at-the-end-of-the-day” bloggers anymore. i hope you all can support my decision and i won’t lose readers over this shift. i have decided that i can’t let a camera and the internet dictate my life. i would rather take photos of what i really feel like sharing.. but yesterday’s hard boil egg with salt & pepper and the cup of iced coffee just didn’t make the cut.  if i decide to do another structured eating plan (ie: body for life) again, i will be sure to document and track that.. but right now i am eating intuitively. i eat when i am hungry, i still get a nice balance of carbs, protein and fat, and i stop eating when i am full. and i have dessert. and i don’t think about my calories or my macros. there is no need for me to do that sort of documenting right now, so i am stopping with the meal 1, meal 2, meal 3 type of posts. it was fun while it lasted, but it is not in my best interest right now.

you know what is in my best interest? yogurt bowls for dinner.

meals

IMG_9962

mm. last night, marshall was having some leftover chicken & broccoli casserole for dinner.  i had the same leftovers for lunch, so i opted to dig something else up for dinner.

IMG_9964

i combined about a cup of 0% oikos greek yogurt, 5 sliced strawberries, one trader joe’s fiber blueberry muffins (got these in arizona.. 80 calories a pop and like 13 grams of fiber!), a sprinkle of trader joe’s high fiber cereal and, to top it all off, a dollup of skippy chunky peanut butter.

IMG_9961

i know that this girl (and probably her dog, too!) prefers skippy natural to all the rest!  i like skippy natural because it reminds me of my childhood.

let’s rewind to before this fiber-filled yogurt bowl…

moves

i headed to my local gold’s gym, which.. by the way.. i really hate. i miss the gold’s by my old house :( but i had to get my stairmill on!  my legs were sore from insanity the other day, and i love doing the stairmill to get the blood flowing in my quads & hamstrings. with a little glute action in there as well!

stairmill:

minute # level orientation
0-1 8 facing front, single step
1-2 8 facing back, single step
2-3 8 facing front, double step w/ glute kickback
3-4 8 facing right, single step
4-5 8 facing left, single step
5-10 8 repeat minutes 1-5
10-15 8 repeat minutes 1-5
15-20 8 repeat minutes 1-5

i was really into my magazine (the latest issue of shape) and so i finished the article i was reading with some steep incline walking~

treadmill: walk @ 15% incline and 3.0 MPH for 10 minutes

the end! i didn’t wear my HR monitor but i was sweating up a storm.. it was a great 30 minute workout and it went by quickly. try it!

i haven’t decided what i want to do with my workout routine.  i used to always have a set schedule of working out (3 cardio days, 3 weight lifting days that alternated between upper & lower body)… but i also used to lead a pretty boring life that consisted of the same daily routine of work, gym, cook, sleep.  now days, life is busier and WAY more exciting. which leaves less time for structure and planning.

and i am OK with that!

but i also miss regular workouts and set routines.  last night, i found a way to get some extra working out in outside of my workout.

we take the pups on a walk every night. this has quickly become my favorite part of every day.  we were never able to do this before we were married because we didn’t live together and the pups were usually at marshall’s house, and i was by my lonesome at my house. now that we are one big happy family under the same roof, we can easily take a walk together every night.

okay, back to last night. our regular routine consists of walking to the nearby park and going to the baseball field, letting the dogs off their leash, and then marshall and i take turns sprinting across the field while the dogs chase the sprinter.  this really tires them out! and at the same time, i get a great workout in with these short sprints.  i decided to take things up a notch last night.  in addition to the sprinting, i did the following:

  • when marshall was sprinting, i would get into a plank and try to hold it until it was my turn to sprint again.
  • i was laying on my back and marshall came up behind me and grabbed my hands, i then used my body weight and his arms to do horizontal pullups.
  • when we were walking back to the house, i did slow walking lunges for a chunk of the distance.

and, would you believe it, i can feel those extra moves in my muscles today. it is so easy to squeeze in extra moves throughout the day during time that is not designated for an actual workout!

here are some other ideas:

  • if you work at a desk, use a stability ball as a chair. this will engage your core and you can break for crunches whenever the chance arises! i bought a stability ball specifically for this, but i haven’t brought it to my office yet because i am a scatterbrain.
  • vacuums: this is where you suck your gut/abdomen in (imagine sucking your belly button to your spine) and hold it for as long as possible. whenever you think about it, do one. try to hold it for longer than you did the time before.
  • flex your butt. anywhere and everywhere, you can squeeze your glutes together! hold the squeeze for 5 seconds and repeat over and over.
  • another butt exercise! since we don’t have a couch yet, we have been laying on the floor to watch TV. i have been completing several sets of lying butt bridges (50 reps each set)—it is so much better than just laying there motionless!
  • take advantage of the staircase: skip the elevator, always take the stairs. and when you do, choose to either take the stairs two-at-a-time or, if nobody is around, you should try to do a glute kickback with every step you take.
  • calf raises can be done at all times. i like to do them while in line (grocery stores, the DMV, etc).. just go up on your tip-toes over and over until it is your turn. sure, people may look at you funny, but chances are you will never see them again. and your calves will be way sexier than theirs.

well, i have to jet. don’t worry, i will be back tomorrow for flashback friday! hint: honeymoon flashback. yes, finally.

Qs~

1. peanut butter: crunchy or smooth? crunchy for me. but i will take it any way it comes ;)

2. favorite way to workout outside of your workout? see my tips above!

xo. janetha g. <—i keep having to backspace after typing “b” instead of “g”~ i wonder when it will become habit?!

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55 Comments leave one →
  1. August 12, 2010 9:45 am

    I like crunchy peanut butter, but I NEVER buy it. Not sure why. I’m just a creamy gal.

  2. August 12, 2010 9:46 am

    Definitely support you!! I understand where you’re coming from – often times I took at the cracker in my hand or un-photogenic apple slice and wonder why I’m photographing it exactly.

    Crunchy PB all the way!
    I love to walk walk walk when I can! I also like to do quick 1-2 minute bursts of ab work during random times of the day. Or a few random sets of push-ups. Or do squats while my breakfast is cooking, hot water boiling, etc.

  3. August 12, 2010 9:51 am

    Hi Janetha – I totally support your blogging decisions! It sounds like you are super happy and we all know that you love blogging and will incorporate it into you life as you see fit. Just know that I will always be a loyal reader :)

    Great tips on how to incorporate little mini workouts into the day. I sit at a desk from 9-6 so I constantly try to do extra things to get some mini toning in throughout the day, such as take the stairs (seriously people are LAZY – there is never anyone on the stairs, so I end up getting a workout AND getting to my destination quicker), I do mini yoga stretches in the bathroom stall (weird, I know), but it’s totally rejuvenating!!

    Oh and just because I don’t think I’ve officially congratulated you – HAPPY MARRIAGE (is this even a normal saying?)!!! Your pictures are beautiful and it looks like you and Marshall are livin’ it up!

  4. August 12, 2010 9:52 am

    I think its important to blog how you feel comfortable – and that won’t always be the same. Looking forward to seeing how your blogging develops.

    At risk of becoming an outcast in the blogging world… I hate nut butters!!! (sorry :) )

  5. August 12, 2010 9:52 am

    dear janetha,
    as a fellow blog-when-and-what-i-wanna type, i fully support your decision! life is short, ditch the camera when it’s unnecessary, and live it up!

    normally i’m a smooth girl, but i did try that brand of crunchy and loved it! currently loving crunchy TJ’s almond butter with flaxseed, too!

    since i live in NYC, i walk everywhere. after awhile I’d hope the miles add up, especially since i’m still sorta getting over an injury and can’t exercise very much.

    happy thursday!
    -sofia

  6. August 12, 2010 10:01 am

    of COURSE I will support you and I am getting to be like this as well. My meals are going to start becoming monotonous and boring as I get closer to my competition and i am def not going to take pictures of every egg and piece of cooked chicken I eat. its about life, some food and thoughts! I love my readers and also love blogging but it is more going to be a bit well rounded then “this is what I ate at this time” type thing! i totally agree iwth you!

    those TJ’s fiber muffins are SO SO SO good! i have some in my freezer and LOVE THEM!

    I am a crunchy PB girl all the way!!!
    I also love doing butt squeezes!! if I am lying down, every few minuts I will get into a V-sit to work the abs! its fun :)

  7. August 12, 2010 10:03 am

    Girl, I think posting what YOU think is important is a great decision! You should have FUN with your blog and it shouldn’t feel like something on your “to do” list. If I skip a day of blogging because I’m spending it with my Hunk, so be it. That’s life and “life” doesn’t have an electric outlet:)

    I prefer my peanut butter smoooooth. Yum yum gimme some!

    My favorite “outside the gym” workout is simply walking up our apartment complex hill. Holy geez, it’s like climbing Mount Everest (sorta, ok not really). I like to walk up backwards, actually, and my heart rate goes through the roof when I do. I get funny looks, but I’m used to that anyway:)

    PS- it may take a while to get used to the new last name. I caught myself JUST THE OTHER DAY giving out my maiden name (oops!) after a year of marriage. Must not have had my coffee BAHAHA!:)

  8. August 12, 2010 10:05 am

    heck yeah I will be here. Im with you–not all of my meals are document worthy, plus I like not having the pressure of trying to make each one perfect ya know. Im glad you are eating intuitively now. I know that it was a struggle for you for a while.

    I love your outdoor workout. It involved a great workout–plus everyone you love (marshall and the pups).

    And I like crunchy too–but like you–ill take it in whatever form is there.

  9. August 12, 2010 10:05 am

    Janetha, I support you 100% in this decision! I made the decision last year that blogging daily was not for me and I found it really liberating. Plus now I enjoy blogging ten times more.

    I think people love your writing style and your personality (which shines through your writing) and that will win out over this change!

    I for one am super pumped for the new style! Love you! xxx

  10. August 12, 2010 10:10 am

    girl- i TOTALLY support you! you will neva eva lose me as a reader!! I dont understand how ppl can document their ENTIRE day- I really have no motivation to photograph my apple and peanut butter for the millionth time. Haha- I think its awesome yall walk the pup every night too!

  11. August 12, 2010 10:10 am

    amen my lil’ janetha bean. i have been doing the exact same thing as you…and i love it. i don’t think my readership has taken a hit because i am too busy doing fun + exciting things, that then i get really excited to post fun + exciting things. like barn dances. barn dances are so much fun.

    this morning, i had PB+B toast for about the 27th day in a row. nobody needs ANOTHER photo of that. hell, i figure if i bore myself, then other peeps must be bored too.

    you go on and live yo life girl.

    hugs and love,
    holly

    p.s. only smooth PB for me. and i *LOVE* walks too!

  12. Nicole C permalink
    August 12, 2010 10:13 am

    While all of us enjoy of daily addiction to blog reading, we might actually get some more time back to enjoy a brisk walk of our own…who knows..maybe you just sparked ideas for others.

    I am going to go with creamy PB, I don’t mind crunchy but I’m more of a creamy kind o’ girl.

    I do random calf raises at home, makes me feel like a ballerina when I put my heels together. Oh how I wish I was a dancer to be on SYTYCD!

    I will have to try the baseball field idea, I thought about it the other day. You see, my dog is far too big and aggressive for me to control in a public setting and he has ADHD so I opted for now walk and instead play in our back yard. I just fear with the baseball field he would clear the fence should he want to..hmm..

  13. August 12, 2010 10:13 am

    Good for you for posting what you want, when you want! I made the same change not too long after my own wedding. So much better for my mindest!

    I stand in front of my computer all day at work so I consciously do the “vacuums” and butt flexes when I think about it. I also do calf raises a lot. I like to point my toes inward and do a set, forward and do a set and then outward a do a set. It works all sides of my sad little calves!

    I have to initial a lot of stuff at work and I think it took me about 2 months before I stopped signing “JM” and changed it to “JB”.

    I looove crunchy and smooth, just not peanut butter. AB all the way.

  14. August 12, 2010 10:13 am

    *mindset*

  15. August 12, 2010 10:13 am

    I defintely support your decision! I’ve been the same way lately.. I’ve been busy with school, starting work, plus a social life so I havent been able to post like I used to. Sometimes life gets in the way and leaves us with non-blog worthy food! LOL

  16. August 12, 2010 10:13 am

    Yay for you doing what works for you! I think most of us are moving away from the “daily eats” postings (well, I never did that, but you know what I mean). I think it’s SO much better for the blogger and the reader for the rules to be relaxed. You won’t lose me as a reader, that’s for sure!!

  17. August 12, 2010 10:15 am

    Change isn’t always a bad thing! I think people will appreciate your posts just as much even if they’re not of your daily routine. :)

    And thanks for those desk exercises! I used to have a friend I walked with all the time at lunch, but she transferred to another building and we can’t walk anymore…although I suppose I could just walk on my own, right?

  18. August 12, 2010 10:18 am

    Girl I totally get where you’re coming from! I probably only do a “this is exactly what I ate and did the whole day” post once a week now. Most of them are random – or about the thing I want to talk about most during my day. I’ll still read fo sho :)
    Great way to sneak in some extra moves. Makes me want to take Niko for a walk to the park too :) This is the only way I can get Shane to come with me on a Niko walk.
    My favorite way to sneak in some extra moves is while I’m at work – in the gym, obviously there’s a plethora of ways to get a workout in between clients, and at the office, I break for a stair walk or a 10 minute loop around the building.

  19. lowandbhold permalink
    August 12, 2010 10:18 am

    Of course we support you homegirl! I am the same way, when I eat the same thing three meals in a row (did that just now) I forget the camera – it’s just not necessary.

    I’m a smooth pb kinda gal, but I like crunchy when I get a wild hair.

  20. August 12, 2010 10:27 am

    i’m always your reader now and forever. even if you wrote one post a week about boogers i’d still read ;)

    haha i still can’t get the backwards stepmill thing!!! you’re my hero

    AND i’ve been loving my naturally more bc it has a sliiight crunch and lately whole foods honey roasted fresh grind is amazing and CHEAP. do it the next time you’re there

  21. Katie permalink
    August 12, 2010 10:37 am

    Don’t worry about the not posting all the meals thing. I will definitely still be reading! Your wit and way of writing is what keeps me reading. You’re fun and always posting about something interesting! Keep it up! :) Live life the way you want to, not the way someone else wants you to live.

    That yogurt bowl for dinner sounds so good! I think I might have some protein pancakes for dinner tonight. I was even thinking about some turkey sausage gravy. Ha!

    CRUNCHY ALL THE WAYYYYY. :)

  22. August 12, 2010 10:43 am

    Post when you want lady. I’ll be here!

    Sprinting with the dogs is how I’d like to work outside my workout….I just need a dog.

    I like creamy pb. Crunch is okay, but that mess gets stuck up in my teeth.

  23. August 12, 2010 10:46 am

    Those Fiber Cakes are the best! I think they’re originally made by Zen Bakery and TJ’s sources them (you can also get them at some Whole Foods). And Crunchy PB for sure!

  24. savoringsarah permalink
    August 12, 2010 10:48 am

    amen to blogging WHAT you want, WHEN you want! There is no need to pressure yourself to post anything that you aren’t excited to share, simply for the sake of readership. Thats my philosophy, at least ;)

    I did not know the sucking in stomach at desk trick was called vacuums…by golly, I vacuum constantly throughout the day! love flexing& holding while at work!

    I also try to do something during work with a different coworker every day- walks at lunch, pushups on the wall during breaks, arm exercises with the 3 lb weights we keep at our desks, trips up and down the stairs…the little stuff adds up!

  25. August 12, 2010 11:07 am

    good for you, jg! :) no pressure. we will love you whether you post one meal or ten meals. glad to know what’s going on in your life as a married woman! hehe.

  26. Little Bookworm permalink
    August 12, 2010 11:13 am

    Thanks for the workout tips, and you still have me as a reader (even if I don’t comment much). :D

  27. August 12, 2010 11:28 am

    Skippy Natural is my all time favorite too. Has just the good stuff, but tastes like childhood.

    Love the idea of getting in a workout outside of the formal workout. Activity in all forms WORKS!

  28. August 12, 2010 11:45 am

    I would never abandon you ;) I don’t know how bloggers document everything! I get too hungry sometimes and just want to eat hehe. Great yogurt mess. My MIL really likes those muffins- I have never tried them. I think I need to.

    1. peanut butter: crunchy or smooth? smooth please! But I don’t mind crunchy

    2. favorite way to workout outside of your workout? clean!

  29. August 12, 2010 11:47 am

    Skippy Smooth PB all the way!

  30. August 12, 2010 11:53 am

    I support you 100% after making this decision myself about a year ago. It really helped me enjoy blogging more! I am looking forward to the changes to M&M as you shake things up :)

  31. August 12, 2010 12:29 pm

    I am a smoooth pb girl =)

    I think you should follow your gut and take your blog in whatever direction you want AND I am sure that your loyal readers wont ditch ya =)

  32. August 12, 2010 12:44 pm

    Oh I love that idea. We walk our dog very night too. Its so relaxing. WE should try some sprints, I think the hbs would go for it. haha.

    Crunchy pb all the way. I love NUttZo because of that. ANd I love outdoor circuits. Using a track, stairs, jump rope, pushups. Such a good sweat!

  33. Mallory permalink
    August 12, 2010 1:06 pm

    fully support the decision to unplug a little bit and just let life happen!
    ENJOY it :)

    • Nia permalink
      August 13, 2010 5:56 am

      I think thsi is great that she decides right of the bat to change her blogging ways. Sonner or later, Mr. Husband would’ve said that she is married to the blog! so here to a new “married” life and a new blogging life.

      fully support!

  34. August 12, 2010 1:35 pm

    I recently stopped with “journal-type blogging” too. I feel so much more free – everyone has seen my FFL english muffins with pb a million times – no need to take a million more photos of the same. :) Glad to hear you’re also eating intuitively now. I think once you know how to eat, it’s not as necessary to really count every calorie. You know what’s goo and what’s not… and how much is too much!
    Looking forward to honeymoon pics :)

  35. August 12, 2010 1:40 pm

    I like creamy PB the best, but I love crunchy too… weird b/c I hated crunchy as a kid!!

  36. August 12, 2010 2:38 pm

    Don’t worry about not blogging everyday anymore- I don’t either! And I love that you’re eating intuitively know, with just the basics of balance- this is what I’m doing now and it feels GREAT. I feel like such a weight was lifted off my shoulders after the wedding. NOT that I am going to start scarfing chips and chocolate cake, but if I am hungry and want something… I EAT it. No eating 5 meals a day, because I “need” to… eating when I’m hungry, stopping when I’m full. So simple, so liberating.

    I have less structure with my days being married now, too- weird! I do miss the structure, but I like mixing it up. I LOVE impromptu workouts- especially walking. I like to walk EVERYWHERE (except home from school because I am usually beyond exhausted). But to the store, to the park for a stroll…. love it.

    Oh, and crunchy. But I do like me some good smooth too. :D

    xo
    Kris

  37. mom permalink
    August 12, 2010 2:59 pm

    You are such a well balanced beautiful young woman – I’m proud to be your momma!! Very sensible plan!! Love all the extra things you told us to squeeze in and happy to report that I LOVE to do the butt squeezes, bridges, vacuum (i’ve done this for YEARS!) I think that’s part of why my tummy is so flat after 4 kids.

    I’m thrilled you are loving this awesome phase of your life – soak it up!!

    Love you to the moon :)

    xoxo

    P.S. skippy creamy natural all the way baby!!

  38. August 12, 2010 3:50 pm

    You’ll see be seeing my pumpkin head!!

    I like creamy or crunchy…I don’t discriminate!

    Frisbee golf and bike rides….when the weather isn’t 100 out.

  39. August 12, 2010 5:13 pm

    J…I am so with you on blogging lately…I am sure you can notice my sporadicness too. I definitely think the highlights and what you have fun doing is what is important…not doing it out of obligation.

    I love you and will always read what u write or take pictures of :D

    Ok..here I go trying to catch up on all your shananigans lately on my droid lol :)

  40. Taryn permalink
    August 12, 2010 5:38 pm

    HEY!! I got married July 31st and have gained 5 lbs from the honeymoon/not working out 5+ days a week like I had been:-( Thanks for being motivational! I definately need it to get back on track!

  41. August 12, 2010 6:14 pm

    1. Crunchy, or EXTRA crunchy when I can find it!
    2. Walks; I looooove walks.

    • August 12, 2010 6:15 pm

      Re-reading my comment, I realize I sound an awful lot like someone narrating for their dog! :)

  42. August 12, 2010 6:28 pm

    I definitely understand. Sometimes I eat stuff that’s definitely not worth talking about, much less photographing.

  43. August 12, 2010 8:06 pm

    I totally support you on the shift! I could never do the blog-every-day thing very well, myself, and eventually got to a place where I realized I was spending way too much time sucked into the blog world and wanted out a bit.

    I have always loved your blog Janetha and will continue to come back for inspiration, even if it’s a few times a week rather than every day.

  44. August 12, 2010 8:17 pm

    I really love these ‘workout’ tips! I think I will have to use the lunges one!!!

  45. August 12, 2010 8:18 pm

    hi JG!!!
    oh my gosh i have missed u so much during my MIA action!
    I fully support you and your intuitive eating/not posting every meal, i’ve noticed that food gets cold and life moves by while the camera is out! :)
    I love love love your ideas for “working out”…i definitely do the nightly doggy walk, and walk or ride my bike for groceries/shopping….and random lunges/squats all day :)
    CRUNCHY PB all the way!!!
    I hope you have a great weekend!
    xoxo!

  46. August 12, 2010 8:34 pm

    Agh! Must get to TJ’s ASAP–I’m finally living in a city with one nearby!

  47. August 12, 2010 11:59 pm

    I think it’s GREAT that you’re posting what YOU want and not what you feel like you should. Obligatory blogging is no fun!

    I love that you and Marshall take the pups to the park each evening for an outdoor workout. How fun!

    I don’t discriminate between creamy and crunchy peanut butter…both are delicious, it just depends on what I’m eating them with (creamy on crunchy things like apples, crunchy on soft things like yogurt, ice cream etc).

  48. August 13, 2010 8:05 am

    I can go either way with PB but I usually buy creamy because it’s easier to spread on sandwiches, crackers, etc. I LOVE Skippy Natural – It tastes so good and I don’t have to stir it for five minutes! :-)

  49. August 13, 2010 8:34 am

    Sounds like a lot of good changes are happening for you right now. It is all so exciting too! The new blog style sounds perfect. Blogging can’t take to much time and pressure or it becomes a chore. Happy married life ;)

  50. August 13, 2010 6:23 pm

    Definiely do what you want to do with your blog. I like to think that everyone begins blogging b/c its something they enjoy and that you should! I hate when bloggers apologize for being MIA and am a big believe in go life your life! My blogging has been a lot less lately (along with cooking, meh) due to nicer weather, more social events, etc but I am happy with life and doing what makes me happy even though I am not blogging every day like I used to.

    I wish wish wish wish I could like nut butters, I am really trying to. I even bought a jar of the cinnamon swirl pb the other wk and kinda like it!

  51. August 16, 2010 7:35 pm

    Dearest Janetha, I have been absent from your comments section for far too long and I am fixing that right now. First of all, I love you with or without your boiled eggs. I’ve stepped back from my blog a lot since moving to Toronto and it has not only been great for my sanity, but I feel like I’m experiencing a lot more when I’m not worrying about getting a post up. This weekend at HLS, Kath said that it’s important to always be consistent, ie always post no matter what. But I’m not sure I agree with that. Neither of us are full-time bloggers, nor do we have any desire to be. It’s just a fun outlet for a passions, and maybe a little pocket change ;) I don’t want to be a slave to my blog and I really like taking the time to come up with unique content rather than just throwing up a slew of pictures saying “this is what I did today.” I’m sure it’ll be a welcome break for you!

    *Ahem* That was a rant :) Crunchy PB ALWAYS, and I love to trade in what would be a 5 minute drive for a 20 minute walk somewhere instead :)

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  1. Mmmmmm….Meaty « Simply Shaka
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