All Things Fit

[jaim91]

whew so i can ignore jaim making me feel guilty then?

Ha.

Ha.

Ha.

So funny, Missy

- Where the 3rd set of split squats? Are the circuits geting harder?

P.S. Recipe for that ball of orgasm...I mean...chocolate!

P.S. Pics? Measurements? Excel?
---Anyone? Anyone? Bueller?

[amj0883]

Hey sweetie!!

What program are you doing?? Are you working with J? I must have missed that....

That cake looks yummy...I just had SF/FF Chocolate Fudge Pudding w/ Graham Crackers....I know I'm such a rebel

[girl81]

I think your w/o's are lookin good Pac!

[pacificgrl]

Ha.

Ha.

Ha.

So funny, Missy

- Where the 3rd set of split squats? Are the circuits geting harder?

P.S. Recipe for that ball of orgasm...I mean...chocolate!

P.S. Pics? Measurements? Excel?
---Anyone? Anyone? Bueller?

ah, the squats were done but not noted. and yes, circuits are getting more challenging.

sending over the recipe! highly rec the frosting and the cake (peanut butter!) didn't get raves but a lot of "hmmmm... this is gooooooood" feedback.

p.s. will send soon!

Hey sweetie!!

What program are you doing?? Are you working with J? I must have missed that....

That cake looks yummy...I just had SF/FF Chocolate Fudge Pudding w/ Graham Crackers....I know I'm such a rebel

no formal announcement but yeppers, j is giving making me run for the money. lol....

yummm! that gives me an idea to do a graham cracker cake with chocolate pudding center and marshmallow frosting like a freaking smores!!

I think your w/o's are lookin good Pac!

thx, g!! major guilt for skipping sunday but other than that, it's going well!

[pacificgrl]

fitness
yesterday's workout was circuits + 40 min cardio. i've got doms in all the right places. today's

35 minutes of intervals <- 16 intervals
10 minutes spin bike <---- ouuuuch! i made myself do jumps and seriously felt the burn. i gotta get to those classes! it will kick my butt

food
hamburgers all the time and even for breakfast.

fun
chocolate. and pumpkin. coming right up!

g, do you have a lowfat muffin recipe that uses whole wheat flour and can easily be a base and subbed to include various fruits like blues, preserves, etc?

[girl81]

Of course. lol
First option. I haven't tried these yet but plan to with some substitutions:
-honey for the syrup
-blueberries for the cranberries and reduce milk to about 2T due to berries water content
-all ww flour
-1t baking powder to add to the rise
-1c plain yogurt only and 1T vanilla extract

whole wheat & yogurt cranberry muffins
1/3 c milk
2/3 c plain yogurt
1/3 c vanilla yogurt
1 large egg
1/2 c maple syrup
1 c whole wheat flour
1 c all-purpose flour
1 1/2 tsp baking soda
1/2 t cinnamon
1/4 t nutmeg
1/4 t cardamom
2 T dried cranberries
2 T walnuts or sunflower seeds

1. Preheat the oven to 375F and lightly grease a 12-cup muffin tin. In a large bowl, whisk together milk, yogurt, egg and maple syrup.

2. In a medium bowl, stir together flours, baking soda, and spices. Pour the dry ingredients into wet ingredients and blend gently. Add in the cranberries and nuts/seeds.

3. Pour batter into muffin tins and bake for 15 - 18 minutes until muffins springs back lightly when touched. Carefully remove from tin and cool on a wire rack.

[girl81]

Second option. Playful recipe; can add berries, banana, pumpkin, chips, dried fruits, nuts, seeds, cinnamon, etc.


ww muffin base
1 cup flour
1 cup milk
1 egg, beaten
2 tablespoons sugar
1 cup whole wheat flour
1 teaspoon salt
3 tablespoons melted butter
4 tablespoons baking powder
Directions
1Sift flour; add baking powder, salt, sugar, and wheat flour.
2Combine egg, milk, and butter.
3Pour into flour, stirring to moisten.
4Do not beat.
5Fill greased muffin tins 2/3 full.
6Bake for 400 degrees for 20 to 25 minutes.

[girl81]

Third option. I plan to make these with butter in place of applesauce and a mix of apple and blueberries.

Whole Wheat Apple Muffins (12 muffins)

2 cups whole wheat flour
2 Tbs. sugar (may use 1/4 cup for sweeter muffins)
3 tsp. baking powder
1/4 tsp. salt (or less)
1 tsp. cinnamon
1 1/4 cups water
1/2 cup applesauce
1 lg. apple or 2 small apples, chopped (about 1 1/2 cups)

Combine dry ingredients in large mixing bowl. Combine water and
applesauce in another bowl. Add apple to dry ingredients and mix
to coat apple. Add water mixture to dry ingredients. Mixture will
be somewhat thick. Spoon mixture into non-stick muffin tins sprayed
with vegetable oil spray. Bake at 425 deg. F. for about 20 minutes
or until lightly browned. Remove from muffin tin.

You can replace the cinnamon and apple with 1 1/2 cups blueberries
for blueberry muffins.

[pacificgrl]

Second option. Playful recipe; can add berries, banana, pumpkin, chips, dried fruits, nuts, seeds, cinnamon, etc.


ww muffin base
1 cup flour
1 cup milk
1 egg, beaten
2 tablespoons sugar
1 cup whole wheat flour
1 teaspoon salt
3 tablespoons melted butter
4 tablespoons baking powder
Directions
1Sift flour; add baking powder, salt, sugar, and wheat flour.
2Combine egg, milk, and butter.
3Pour into flour, stirring to moisten.
4Do not beat.
5Fill greased muffin tins 2/3 full.
6Bake for 400 degrees for 20 to 25 minutes.

excellent base. i'd probably sub the sugar for light or dark brown for xtra moisture and flavor.

Third option. I plan to make these with butter in place of applesauce and a mix of apple and blueberries.

Whole Wheat Apple Muffins (12 muffins)

2 cups whole wheat flour
2 Tbs. sugar (may use 1/4 cup for sweeter muffins)
3 tsp. baking powder
1/4 tsp. salt (or less)
1 tsp. cinnamon
1 1/4 cups water
1/2 cup applesauce
1 lg. apple or 2 small apples, chopped (about 1 1/2 cups)

Combine dry ingredients in large mixing bowl. Combine water and
applesauce in another bowl. Add apple to dry ingredients and mix
to coat apple. Add water mixture to dry ingredients. Mixture will
be somewhat thick. Spoon mixture into non-stick muffin tins sprayed
with vegetable oil spray. Bake at 425 deg. F. for about 20 minutes
or until lightly browned. Remove from muffin tin.

You can replace the cinnamon and apple with 1 1/2 cups blueberries
for blueberry muffins.

maybe sub banana in there from time to time too? almond extract?

Of course. lol
First option. I haven't tried these yet but plan to with some substitutions:
-honey for the syrup
-blueberries for the cranberries and reduce milk to about 2T due to berries water content
-all ww flour
-1t baking powder to add to the rise
-1c plain yogurt only and 1T vanilla extract

whole wheat & yogurt cranberry muffins
1/3 c milk
2/3 c plain yogurt
1/3 c vanilla yogurt
1 large egg
1/2 c maple syrup
1 c whole wheat flour
1 c all-purpose flour
1 1/2 tsp baking soda
1/2 t cinnamon
1/4 t nutmeg
1/4 t cardamom
2 T dried cranberries
2 T walnuts or sunflower seeds

1. Preheat the oven to 375F and lightly grease a 12-cup muffin tin. In a large bowl, whisk together milk, yogurt, egg and maple syrup.

2. In a medium bowl, stir together flours, baking soda, and spices. Pour the dry ingredients into wet ingredients and blend gently. Add in the cranberries and nuts/seeds.

3. Pour batter into muffin tins and bake for 15 - 18 minutes until muffins springs back lightly when touched. Carefully remove from tin and cool on a wire rack.

i really like your subs in this one. could be good with f*ge!

[pacificgrl]

fitness

tuesday:
warm-up followed by intervals on stairstepper - 16 (1 more than week before) + 25 minutes steady state

wed:
10 minute cardio
circuits - notes
1 hit max reps on squats
2
3 chest press only add 5 reps but really felt the burn; need sub for rows exercise bc i can only squeeze 2 out
4
+30 minute run

thurs:
10 minute cardio
circuits notes: HR was DEFINITELY up to 160 after the squat thrusts! whew. by the 3rd set the thrusts were getting really slow so i could only do 6-8 and then compensated with more squats. i got it done on the 4th set. added 4 extra elevated push-ups to all sets bc i could! ; )
20 minute cardio

food
turkey you + turkey for me. i ate exactly to my macros. i don't know the rules for my off-plan meals! lol....

fun
the thx giving dinner was beyond excellent. the recipe authors said this cake takes 45 minutes or an hour for cooking and prep time. that might include having a staff of 4 people assisting because the cake took over an hour, then making the caramel inside took another 2 (burned the first batch and it has to cool) followed by another 1 for the frosting (it required a third batch of caramel) followed by letting it chill overnight. let me know if you want the recipe- my only suggestion is to begin baking at 6am and have someone else do it with you. lol...

[jaim91]

I KNEW the circuits would get to you after a while

And you were so skeptical about 'feeling' them ....Would I lead you astray?

As for eating off the plan - IT'S FRIGGIN' THANKSGIVING!!!! JUST EAT!!!! If you wanna eat off the plan, DO. THAT. UP!

[pacificgrl]

I KNEW the circuits would get to you after a while

And you were so skeptical about 'feeling' them ....Would I lead you astray?

As for eating off the plan - IT'S FRIGGIN' THANKSGIVING!!!! JUST EAT!!!! If you wanna eat off the plan, DO. THAT. UP!

nothing makes me happier than a high heart rate and soreness the morning after ; )

can i get a sub-in for the inverted rows? i can barely do 2 in a row, max 4-5 total. ?

[jaim91]

can i get a sub-in for the inverted rows? i can barely do 2 in a row, max 4-5 total. ?

How are you doing them?

[pacificgrl]

How are you doing them?

attempting to do them like this guy: http://www.youtube.com/watch?v=oSpCs4m2n2g

[jaim91]

K, to make it easier, bring a flat bench, and put it under your calves

[stewart3860]

Hey pg girl! How are you doing?

[girl81]

I hope everything is going great for you L.

[pacificgrl]

fitness
let's pretend that i've been posting all along ok? regardless, let's start '09 off properly:

bbell squats
3 sets x 15 reps, 35lbs
superset w/standing calf raises
3 sets x 15 reps, 25lbs db

single leg extensions
3 sets x 12 reps, 25-30lbs
superset w/ham glute raises
3 sets x 12 reps, 62.5lbs ?

sldl's
3 sets x 12 reps?
superset w/calves on 45 deg leg press- 12 reps?

2 sets of 12 walking lunges w/10lb db's

10 minutes incline 5, 3.0mph treadmill
30 minutes beast elliptical
like a minute of the rope. the boxing trainer i've become friends w/has promised to show me some fancy footwork.. lol...

i'm not sure what my split will be but tomorrow i'll work back and chest. i'm toying with training for a HM with my cardio but it really depends on how i feel about lifting.

food
keeping true to my keto style.

fun
oh there's too much. ; )

missed you guys! looking forward to catching up.

[jaim91]

Full update or I'm calling for a boycott

GREAT SONG!

P.S. You're really good at writing e-mails, and BLEH at returning them Just had to let you know, because I luv you

[pacificgrl]

K, to make it easier, bring a flat bench, and put it under your calves

Hey pg girl! How are you doing?

stewie! how are you? how's the baby? do you have journal?

I hope everything is going great for you L.

tytytyty! i've missed our exchanges. how are things- training? life?

Full update or I'm calling for a boycott

GREAT SONG!

P.S. You're really good at writing e-mails, and BLEH at returning them Just had to let you know, because I luv you

cliffs: back at the gym, still employed, happy to be typing this in a heated apartment, looking forward to another round on bb.com

it's good isn't it?

p.s. yes, but isn't "talking" this way sooo much better? i get jaim on the daily which is exactly what i need.

[jaim91]

i get jaim on the daily which is exactly what i need.

I already have a president of my fan club, but you're more than welcome to take on the position of either "Treasurer" (yes, racist joke, but I'm allowed to because we're of the same faith), "Accountant"/"Lawyer"/"Doctor" (same joke as before) or "Fluffer"

[pacificgrl]

I already have a president of my fan club, but you're more than welcome to take on the position of either "Treasurer" (yes, racist joke, but I'm allowed to because we're of the same faith), "Accountant"/"Lawyer"/"Doctor" (same joke as before) or "Fluffer"

umm.... yea.

[pacificgrl]

fitness
serious loss of strength from the last few mths of not lifting but i'll work my way back up.

3 sets of 12:
db flyes incline 10lb db's
superset with incline db press
bench press 12.5lb db's
pec dec flyes 20lbs, 30lbs

10 incline push-ups
+ a few cable crossovers

cardio: on a treadmill that varies the incline for you (each leg)
5 min warm-up
15 intervals
10 minute cooldown
i might do another 30 later...

food
is something is spiking my insulin? i woke up in the middle of the night with blood sugar issues and it was so uncomfortable! i think it was a combo of too much xtend and whey. some changes:
* cardio fasted w/water only (no xtend- i'll save that for lifting)
* whey 1x/day

fun
great photography show yesterday.