Well, here it is since you all asked for it! 🙂
WEDNESDAY: off
THURSDAY: Triceps/chest/back
FRIDAY: 30 minute run with suicides/abs
SATURDAY: legs/swim laps with Ryan
SUNDAY: Biceps/shoulders/chest
MONDAY: Legs/cardio/abs
TUESDAY: Triceps/biceps/back
I really stick to it since I write it out on a calender and stick it to my bathroom mirror. It might seem intense to some but this is what works for me and when I stick to doing this and eating clean, I feel and look my absolute best. I’ve already noticed significant differences in the way I feel (much more energy) and look since I started lifting heavier weights and eating more protein. I know to some my lifestyle may seem too stringent, but to each their own and you have to find out what works for you!
Tonight when I got home from work I just really didn’t want my leftovers after all. I think I can eat something two days in a row before I just get bored. I love food so much! It will work out much much better when I move in with Ryan this Christmas (!!!!!) and can finally cook for someone other than myself. Guys are like human garbage disposals after all. 😉
Tonight I reached down deep in my endless supply of chicken recipes and decided upon my Spicy Oven Fried Chicken. Here’s my recipe:
To serve 1
1 chicken breast (about 4-5 ounces)
1 tbsp soy sauce, low sodium or tamari
1 heaping tbsp sesame seeds
1 tbsp flour
1/4 tsp sea salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
1. Preheat oven to 450. In a shallow bowl, pour the soy sauce. Dip the chicken breast in the soy sauce.
2. Put all the other ingredients in a plastic zip lock bag. Add the chicken, seal the bag and shake well!
3. Mist the chicken with cooking spray and bake for about 20 minutes or until the internal temp. is 165 or higher (I always temp. my chicken).
4. Serve with ketchup to dip—it’s the best! 🙂
I also had a sweet potato smeared with earth balance, a bunch of steamed broccoli and asparagus and a dark chocolate for dessert.
I think I’m all ready for the last two real nights of class (since Friday all we are doing is cleaning). I have everything laid out and am ready to bake. I feel much more comfortable in the danish realm because I just love dealing with yeast doughs. Tonight is actually my last time ever mixing a dough in culinary school! Tomorrow I just bake everything off and my next class is chocolate and sugar where we just sit and mold sugary confections all night. Thanks for all the moral support today! I can always count on you all to really make my day so much better with your kind comments and I PROMISE a picture on Friday morning of my final products.
For a snack tonight I am packing a cup’s worth of Go Lean Crunch:
Have a great night y’all!
Kristie
August 13, 2008 at 9:44 pmI envy the fact that you can plan out and stick to a workout schedule like that. I wish I was strict enough to make myself do that! Maybe someday that’ll be something to strive for… hah we shall see.
Enjoy the last dough mixing!
Foodie (Fab and Delicious Food)
August 13, 2008 at 10:13 pmOkay, I am a newbie with all this exercise stuff. Can someone please tell me what a “run with suicides” is? Thanks!
Jenna, good luck at school tonight!
C
August 13, 2008 at 10:31 pmGood luck at school tonight!
Cookie
August 13, 2008 at 10:55 pmI could be wrong, but I believe Run with Suicides is the same as in basketball practice where you sprint a short distance, touch the floor, run back, touch the floor and repeat. Am I right Jenna?
Anyway, love the workout routine! I usually do Triceps and Chest together and then Shoulders, Biceps and Back together. I heard that these muscles work well together from a trainer a while back. But I’m sure mixing them up will get great results as well. 🙂
Gliding Calm
August 13, 2008 at 11:01 pmoh my gosh Jenna! that chicken sounds/looks SOO GOOD! Thanks for the recipeeeeeee!! Have fun at school with yo Kashi! Be sure to take pics too! I love (and I’m sure everyone can agree) seeing your creations!
Danielle
August 13, 2008 at 11:02 pmSticking a workout calendar on the bathroom… hm… that’s a new one… and what a great idea! I think I’m going to have to do that from now on if I’m going to strive to one day have a killer bod like you ;).
Good luck at school tonight, and as for yesterday’s fiasco, let’s leave it in the past. You are so incredibly talented but everyone nobody’s perfect, not even the best chef or baker. If I were half as good as you I’d be more than thrilled :). Keep your head up girl, because, the truth is, you are absolutely fabulous in everything you do!
Alicia
August 13, 2008 at 11:21 pmToday is another day so just wipe out all unpleasant memories and self-doubt and start today on a bright note. 🙂 We are often harder on ourselves so can understand how you felt yesterday.
Have a great time at danish class today and looking forward to seeing how your day went. Have a great day ahead!
Andrea
August 13, 2008 at 11:29 pmthat’s amazing that you’re moving in with Ryan!!!! should be great for you two 🙂 that kashi crunch cereal makes a great snack!
Allyson
August 13, 2008 at 11:59 pmDinner looks amazing!! I’m gonna have to try that recipe soon 🙂
Laura
August 14, 2008 at 12:01 amI was just curious if you buy a bag of frozen broccoli and then just take as much as you want out and stick it in the microwave in a microwave safe bowl with a lid?
smjohnson30
August 14, 2008 at 12:05 amwow that workout schedule would make even the olympians enviable! from your post it sounds like you have truly take the “clean eating” books by tosca reno to heart. just curious, did you read her books first and then change back to a non vegetarian diet and start the weight lifting program? are you mainly following the oxygen magazine fitness model plans? Thanks for sharing!
srjohnson
August 14, 2008 at 1:18 amHi! I’ve been a reader for a long time but never have commented. I LOVE your blog and reallly look to it for inspiration on meal ideas but now i’m even more inspired by your workouts after seeing your improvement (the bicep picture!!) I have always had next to no upper body strength and want to tone up a bit. How would you suggest STARTING build arm muscle. I have a stability ball and a few sets of dumbbells but that is all. HELP! thanks so much!
jenna
August 14, 2008 at 1:47 amCookie,
You got it! I do them in a parking lot across the street from my apartment complex…they really get your heart beating, that’s for sure!!
Laura,
Sometimes I do and sometimes I buy a bag of broccoli florets that I take out the amount I want, put it in a micro bowl, add about a tbsp of water to it and zap for like 1.5 minutes. Fast and easy! Nothing wrong with the frozen stuff though! Usually I just take a big handful out at a time.
smjohnson,
Actually this is how I have eaten my entire life (minus the 4 month veggie stint). I got very into fitness and nutrition after graduating high school. I gained 15 pounds right after graduation (literally the summer after I graduated) because of parties and cake. My mom bought me some sessions with a personal trainer and I was hooked. I started eating really clean then and have been ever since and that was like 6 years ago? Some people think “i have no fun” with my lifestyle but, really, this is what I love and I feel the best when I eat this way. I was in shock when I found Tosca’s books because they are so my life! haha 🙂 I didn’t know they existed until about a month ago but I think she has some great recipes going.
While I do read Oxygen magazine, I am mainly going with exercises and tips I have learned over the years. I’ve worked out with a few great trainers and hope to get my certification in the next few years as well. One of my very close friends is a great personal trainer up in Nashville and wrote up a little “jenna get jacked” plan for me with a diet plan and an exercise plan so that’s what I’m really going by right now. So yeah! That’s a long extended answer to your question. Hope it helps!
srjohnson,
I would start with basic pushups and go from there. That’s how I started! Do one REAL one and work your way forward. You don’t need any special equipment or even a gym to do these! A set of dumbbells is great—–you can do some curls for your biceps with whatever weight you are comfortable with and also shoulder raises. I would research online different basic exercises you can do with dumbbells but there is a vast array. Just go to oxygen magazine’s website or shape or something. I love doing abs on a stability ball and you can also (although its hard!) do pushups on the ball to really work your core. Balance your legs on the ball and roll forward so you are in the pushup position in the air with your feet on the ball behind you. Do basic pushups like this but be warned, its very hard!
Foodie (Fab and Delicious Food)
August 14, 2008 at 2:25 amCookie and Jenna ~ Thanks so much for answering my question!
ModelBehavior
August 14, 2008 at 2:31 amThanks for sharing your weekly routine Jenna, it’s always helpful to have things spelled out like this!
Megan
August 14, 2008 at 5:09 amAre you kidding me…some people think you have no fun with your lifestyle? They must be crazy. I think you strike a great balance between fun and health. I think your lifestyle is very inspiring. Keep up the good work!
smjohnson30
August 14, 2008 at 12:13 pmJenna, thanks for answering my questions 🙂 You are lucky to have trainer friends who can help write up a work out for you!
Bev
August 14, 2008 at 12:39 pmWhy don’t you become a fitness trainer ? You would be awesome.
LisaR
August 14, 2008 at 12:46 pmThanks Jenna for the workout info!!! I think I’ll have to combine a couple of them into one day though so I have time for other things…like learning how to run 13.1 miles! hahaha BTW…I think you were the one who mentioned to me a while ago, when I first started out with a 5k, about the Galloway method and it’s been a HUGE life saver!! Thanks for introducing it to me! !
jenna
August 14, 2008 at 1:07 pmBev,
that would be something, right?! A pastry chef who is always a personal trainer. I’m all over the board ;). I would LOVE to but it’s really expensive and I’m about to have a ton of loans that have to be paid off from school. Maybe if I win the lottery or after I pay back all my school debt and have some free time. I would love to start my own business and even counsel/train people over the internet who are far away 😉
Lauren
August 14, 2008 at 3:04 pmI don’t think you’re too stringent at all! I think it’s great, and very empowering, to know what workouts work best for you and allow you to meet your fitness goals. I have definitely been accused of being too strict about my workout routine (particularly when it comes to my running), but as long as you’re taking care of your body, listening to and managing your aches and pains, and eating enough to properly fuel your workouts, I believe you’re simply being *healthy* and cultivating a deeper respect for your body and its abilities. Keep up your great work!!
lemon cayenne pepper diet
January 31, 2009 at 4:18 amThank you, it is very good! I like it very much