New Challenge!

For the first time, Mallard brought me flowers “just because”. 

I know some of you are nauseated now   Sorry!

A co-worker of mine received this from a happy customer!

A Fresh Fruit Bouquet!

Very cool, but I have to wonder what kind of chemicals are put on the fruit to make it look “fresh” for so long…hmmmm.

 

The Path To More Protein

I have been successfully adding more protein to my life

Broc, Carrots, Portabella and Braggs.

Everytime I say Portabella I want to end with “ella , ella , eh, eh eh” …  As I type,  I am wondering if the mushroom may actually be called a Portabello

Peanut Chicken with Broc

 

New Challenge ala Meals and Moves!

I have been searching for a new way to challenge myself.  I do love running.  Recently , I disovered a love for free weights and resistance training too!  But, for some reason, I’m bored.  I know but it’s true!! I tried to get excited about my Healthier Habits in my last post.  But, the truth is that I need more structure.  I am a total Type A personality.  I need a plan and a schedule!  I need specific do’s and don’t's. 

Enter Janetha

I read her blog Every. Single. Night. 

Last night, she announced that she’s diving into another BFL Challenge!  She has had awesome results with Body For Life and I must say that HIIT and weights sound like a great way to switch it up in the gym. 

Here is a rundown of BFL Meals straight from the Queen of Meals and Moves:

EATING:

*5 or 6 small meals a day, 3 hours apart, around 300-350 calories each meal (you can make the main meals bigger and then the midmeals smaller if that works for you)
*balance protein and carb grams and then add in healthy fats to end up with a 40/40/20 ratio (thedailyplate.com is so good at helping me figure my ratios)
*no refined carbs, added sugars, etc.. so no flavored yogurt, no white bread, basically following tosca’s suggestions, you know about all that.
*one day a week off “free day” to rev the metabolism, eat whatever, whenever.
*do your HIIT on an empty stomach and wait to eat for an hour after

and the moves:

HIIT
*never do weights on an empty stomach and refuel within 30 min post-workout

EXERCISE:
*3 days of cardio (every other day) cardio is just 20 minutes of high intensity interval training in this format:
-2 min warmup / moderate effort
-1 min start to sweat
-1 min work a bit harder
-1 min cant hold a conversation
-1 min almost all your effort
-repeat these 4 minutes three more times
-followed by 1 min of all out exertion AKA you think you may die
-cooldown 1 min moderate effort

*3 days of strength training (every other day) alternate upper and lower so one week you will have upper twice and lower once and the next week vice versa
*body parts for upper: back, chest, shoulders, triceps, biceps
*body parts for lower: quads, hamstrings, calves, abs (and i also throw in lower back and glutes usually)
*there is a format to follow for the weights. you pick the first body part, do the whole routine, then move to the next body part. you will need to pick TWO exercises for each body part (so for example, if you are doing triceps you will pick cable pushdowns and bench dips, or if you are doing quads you will pick split squats and the leg press)
*the format: (pretend we are using dumbbells and doing chest)
first exercise: dumbbell chest press:
12 reps of lighter weight (like 10#)<–should be on the easy side
rest
10 reps of a bit harder weight (like 12#)<–moderately hard
rest
8 reps of a bit harder weight (like 15#)<–hard
rest
6 reps of the hardest weight (like 20#)<–should have a super hard time here
rest
12 reps of lighter weight (either 10# or 12#, depending on your ability)
NO REST
12 reps of the SECOND exercise you chose for that muscle group. so, say we picked dumbbell flyes~ do 12 reps at a pretty challenging weight (8# or 10# dumbbells)

and then move onto the next muscle group!”

Thank you so very much Janetha!!!

 

I. AM. SO. IN.

So, anyone willing to share HIIT routines, BFL style meal ideas or lifting routines?  I would really appreciate any input! 

Since I am starting a new meal plan, I will share a last look at Fruit Not Fat Granola.  Yes, I recieved as a sample and yes it was delish!

On top of Vanilla Oikos because I love Vanilla Oikos.  Janetha, flavored yogurts are not allowed on BFL?  That could be tough

Vanilla Almond Frut Not Fat which is my favorite flavor!

Here’s the thing:  It tastes awesome.  I like it a lot. 

 But for the record,  I don’t mind some fat.  I love nut butters!  Olive oil, hemp oil, grape seed oil, runny egg yolks, salmon…love.

Oh and I tried this

I saw it on April’s blog a few…thousand…times  

It definitly tastes artificial but I still love it! Yum! 

But, the chocolate flavor of Better ‘N PB?  NOT SO MUCH .  bleh

Oh well , ya win some, ya lose some.

Sometimes you just need something to brighten your day

This would be Snuffy in one of her 4 pairs of shades.  Yes, four.  She has more sunglasses than I do!  I have one pair of $10 Target shades.  She has 4 pairs of Gymboree sunglasses.  Oh how I love that store!!!

So , anyway…

Anyone else want to start a Body For Life Challenge???

…like a good Type A Perfectionist I will start on Monday.  I just can’t begin new plans in the middle of the week!