The Friday Stink Eye

Hiiiii ๐Ÿ˜€ Itโ€™s Friday!! This week went by so quickly- I lurve it. <3

So does Viesaโ€ฆ


Even though sheโ€™s giving the stink eye ๐Ÿ˜‰

Thank you for the compliments on the lunch box and for telling me itโ€™s BPA-free. Winner ๐Ÿ™‚ Also, thank you to those of you who posted your 10 year visions– they are so beautiful and fun to read. Not gonna lie, I had a moment last night where I was thinking โ€œMother of pearl. Why I did I just post that on my blog?โ€. The blog is about my life of course, but whenever I post about super personal things, itโ€™s a little scary! Thank you for being amazing as usual ๐Ÿ˜‰


(Isnโ€™t the flower gorgeous?? My aunt has a green thumb. Iโ€™m enjoying this because alas, my thumb is black. I can keep herbs alive but I kill flowers like itโ€™s my job)

So last night, my cousin, aunt and I went to Urban Flats, one of our favorites, for ladiesโ€™ night. They have awesome drink specials, half-priced entrees and free dessert for ladies on Thursday night.

*All these pics were taken via Blackberry since my cousin and I went straight to dinner from the gym



Shared Flat Dips– wheat flatbread with different types of hummus, tapenade and foodgasms


The salmon of my life:


With a stone-ground mustard and maple sauceโ€ฆ it was a HUGE piece (like the size of my head), and I ate it all ๐Ÿ˜€

Free dessert was cannoli:


It was my first time trying cannoli (Iโ€™ve only had the raw version) and I think Iโ€™m a fan ๐Ÿ˜‰ Who are we kidding, though? If itโ€™s dessert, chances are that Iโ€™ll like it ๐Ÿ˜‰ (except creme bruleeโ€ฆ blechhhhh) I ate the end nubs off of the cannoli and we rushed home to watch Greyโ€™s Anatomy.

This morning, Iโ€™m off to power yoga and to get groceries for tonightโ€™s dinner. Iโ€™ll post the menu this afternoon but Iโ€™m about to tackle a culinary beast that Iโ€™ve never messed with before ๐Ÿ˜‰

Have a wonderful Friday!


Something to do: Interval training! As you guys know, Iโ€™m a HUGE lover of HIIT (High Intensity Interval Training) workouts. Itโ€™s a great way to burn a lot of calories in a short amount of time, increase cardio endurance and speed. Last night after weights, I *tried* to take a Zumba class and ended up leaving after the warm-up and first song. It was more of aโ€ฆ restorative Zumba class, and I wanted my booty kicked ๐Ÿ˜‰ So I hopped on the RAD (revolving apparatus of death) and did an interval workout.

5 minutes warm up (walked at 4.0 with 2.5% incline and brought up speed to 5.0 for 5 minutes)

1 min 30 second jog (5.5), 30 second sprint (7.5) โ€“ repeat for 25 minutes

5 minute cool down (walk at 4.0 for 3 minutes, walk at 3.5 for 2 minutes)


Do you practice interval training? Whatโ€™s your fave workout or time split??

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  1. Jessica @ How Sweet on September 24, 2010 at 8:34 am

    I loooove HIIT. I do it once a week and my favorite combo is 20 seconds on, 40 seconds off!

    • Ashley on September 24, 2010 at 5:55 pm

      This is my favorite combo as well. I used to do longer combos but recently found that shortening the interval to 20 seconds all out KILLS, Love it!

  2. Nicole @ Making Good Choices on September 24, 2010 at 8:37 am

    I love interval training, especially on a spin bike!

  3. Johanna B on September 24, 2010 at 8:43 am

    I’ve been doing intervals in my wheelchair. (I get out of it in 2 weeks and I think I’ll miss the w/c race down the hospital halls) I roll out to a hall with no carpet, no traffic and just roll as fast as I can for as long as the hall holds out and then go back the other way at a normal type speed. It’s fun and a good way to pass the time til I get freed from this thing.

  4. Holly @ couchpotatoathlete on September 24, 2010 at 8:51 am

    I liked to do interval training when I was running outside — but I didn’t really do it “right”: I would just run 100% until I hit my goal (a stopsign or something like that) and then I would walk for 50 steps and do it again. It sure feels good to just RUN!

    I wonder if you had a terrible version of Creme Brulee–it is so good!

  5. Joslyn (missfitbliss) on September 24, 2010 at 9:02 am

    My favorite workout is hot yoga, but it’s time to mix it up. I really miss interval training at the track!

  6. Trixie on September 24, 2010 at 9:17 am

    I’ve also been struggling with posting personal stuff, so I understand, but thank you for sharing!

    Also, that cannily has me drooling on my iPhone.

  7. rachael on September 24, 2010 at 9:20 am

    Sounds like a great morning! Powder yoga and grocery shopping are just about my two favorite activities:) I’ve never done interval training. I am really boring at the gym:/

  8. Salah@myhealthiestlifestyle on September 24, 2010 at 9:30 am

    I LOVE HIIT! Its my favorite way to workout! The results I see when I do it, and how I feel afterwards is amazing! After I finish a HIIT workout I have the same high as a runner who just got done running 13 miles or so….love it!

  9. Little Bookworm on September 24, 2010 at 9:51 am

    Love the photo of Viesa! I meant to comment on your other post – I thought your ‘in ten years’ thing was lovely. ๐Ÿ™‚ Have fun at yoga!

  10. Angela @ Eat Spin Run Repeat on September 24, 2010 at 9:58 am

    I love interval training too, nothing gets me sweaty quite like a good interval run! The metal thing that those dips were served in looks really neat, and your salmon is giving me mad cravings….. at 10am. Not sure if that’s a good thing! ๐Ÿ™‚

  11. Barbara on September 24, 2010 at 9:59 am

    OMG, viesa made the move as well?! oh how sweet, i thought she was gonna remain in valdizzy.

    your salmon looked amazing and guess what, i’m now on ebay looking for that bento box. i loooooove it!

  12. Chelsea on September 24, 2010 at 10:07 am

    I love doing interval workouts. My favourite split is usually around 40 sec on, 1 min 20 second off. 40 seconds is the perfect amount of time for me to push myself as hard as I have to to get my heart rate up, and a min 20 second gives my heart adequate time to come back down to a normal exercise HR.

  13. kelli on September 24, 2010 at 10:08 am

    i love hiit my fave!

  14. Rachael @ Mrs. Adventure on September 24, 2010 at 10:11 am

    I’m on the prowl for a bento box now :+)

  15. Kayla on September 24, 2010 at 10:12 am

    That cannoli looks INCREDIBLE. I want one NOW! ๐Ÿ˜›

    I want to try HIIT once I get going on half marathon training. Thanks for the treadmill workout idea. ๐Ÿ™‚

  16. Megan @ Healthy Hoggin' on September 24, 2010 at 10:13 am

    I love HIIT! I haven’t done it enough recently, though, so thanks for the extra reminder! I’ll try your RAD workout next time I’m at the gym! ๐Ÿ˜€

    Good to know the Bento Box is BPA free! I wish my hubby would let me pack his lunches… I need an excuse to buy one!!

  17. Carolyn @ on September 24, 2010 at 10:15 am

    Beautiful picture of Viesa!!

  18. Karyn on September 24, 2010 at 10:15 am

    i love interval training. but it hurts so much that i avoid it hahah. and i think you are awesome for sharing personal stuff. it definitely makes you more of a “real person” rather than a blogger whose writing i enjoy ๐Ÿ˜€

  19. Marg on September 24, 2010 at 10:16 am

    Most of the time when I run I do intervals, but now I’m trying to get my distance so doing one straight run a week. When I do HITT I’m going 20 seconds all out, 1 min at a moderate pace.

  20. Kristina @ spabettie on September 24, 2010 at 10:26 am

    I do intervals on my home treadmill and love Love LOVE it!! ๐Ÿ™‚

    Viesa is SO pretty…

  21. Heather (Heather's Dish) on September 24, 2010 at 10:40 am

    oh my gosh, my dog keira totally does the stink eye too. cracks me up every time…

  22. Diana (Soap & Chocolate) on September 24, 2010 at 11:10 am

    HAHAHA, ok when I read “the salmon of my life,” I heard it in my head to the tune of the classic cotton commercial, a la “the fabric of our liiiiiives.” I’m sure the salmon was similarly significant! ๐Ÿ™‚

  23. Laughter-Loving Stacy on September 24, 2010 at 11:20 am

    I am a circuit lover, too! I usually print out the jillian michael’s workouts from her book ‘Making the Cut’ and do those, which make me drip sweat every time. But that RAD sounds bitchin’, and I will give it a go. ๐Ÿ™‚

  24. Jennifer@ Frost Bites on September 24, 2010 at 11:33 am

    Viesa is so pretty..the look is more like..”Hi mommy!”…love the HIIT! …love doing Body Attack.

  25. Lily @ Lily's Health Pad on September 24, 2010 at 11:38 am

    I admire your daring about posting personal info on the blog! I’m a bit scared at times. But people like personal info! So any time you share, we’re gonna enjoy.

  26. MoniMeals on September 24, 2010 at 12:10 pm

    Yes! HIIT is the way to go, I do at least 2-3 sessions a week and have my clients do the same. Tabbata training is awesome too. ๐Ÿ™‚
    Who has the time to read US Weekly on the same pace elliptical for an hour being bored, not me! ๐Ÿ™‚

  27. Natalie on September 24, 2010 at 12:15 pm

    30/60/90s are my favorite intervals…it’s tough! After a 5 minute warm-up, you do 30 seconds all-out/30 seconds of recovery, 60 seconds all-out/60 seconds of recovery, 90 seconds all-out/90 seconds of recovery. Repeat that 6 times and follow with a 5 min cool down and it’s a good, sweaty workout!

    • Fitnessista on September 24, 2010 at 12:34 pm

      oooh! that sounds amazing!

  28. Jessica@tastyandtrim on September 24, 2010 at 12:27 pm

    I haven’t done much interval training, other than the interval mode on the elliptical. I’ve heard a lot of great things about HIIT, and have been wanting to try it out to increase my endurance. Thanks for the workout, I think i’m going to give it a go ๐Ÿ™‚

  29. Allison @ Food For Healing on September 24, 2010 at 12:43 pm

    i love HIIT, expect i NEVER do it. I need my butt kicked into shape, seriously

  30. Hilda on September 24, 2010 at 12:48 pm

    I don’t usually do interval training because I think I’ll look like a doofus fiddling with the treadmill buttons every 30 seconds, but the one you provided looks pretty simple; I’ll have to try it.

    And thanks for the Urban Flats Ladies’ Night info…I’ll have to try that too since my sister and I are total homebodies.

  31. Stefanie on September 24, 2010 at 12:48 pm

    Interval training is my FAVORITE! Simply because you can get a butt-kicking workout in such a short time! On the treadmill, I usually warm up for .25 miles at 4.0 speed/4.0 incline. Jog at 6.0 speed/2.0 incline for .25 miles. Then I do intervals increasing my speed by .5 every 30 seconds (incline at 1.5) until I reach 8.0. Then take it back down to a jog at 5.5, catch my breath, and REPEAT!

  32. Dani on September 24, 2010 at 12:57 pm

    Ohhh I do a very similar workout but I do it by laps (.25 miles) instead of by time (30 seconds). 7.5 is a sprint for me too, that’s a regular running pace for my boyfriend (longer legs) so it’s really hard running with him in real life :/

    • Fitnessista on September 24, 2010 at 1:03 pm

      that’s how the pilot is! he has to run ahead and then loop back to get me, haha

  33. Gabriela @ Une Vie Saine on September 24, 2010 at 12:58 pm

    I had a cannoli for dessert last night too!! And chocolate mousse. They’re absolutely delicious ๐Ÿ™‚

    I do intervals on the elliptical- 1 minute hard, 2 min rest. Love it!

  34. Nic on September 24, 2010 at 1:48 pm

    I took my first Zumba class last night and loved it! I was horrible and it’s really hard to get the chorography down, but I laughed a lot and got a good workout!

    The flower is a Hibiscus. I grow them as well, however they only last a couple of months in MN. Once it drops below about 50 degrees those babies are done bloomin’!

  35. Chicago Cuisine Critique on September 24, 2010 at 2:18 pm

    Oh how I miss Urban Flats. It used to be one of my favorite restaurants when I lived in Orlando and luckily it was right across the street. It doesn’t get any better than that. ๐Ÿ™‚ Glad you had a great time and a delicious meal!

  36. Averie (LoveVeggiesAndYoga) on September 24, 2010 at 2:43 pm

    Your cell phone camera pictures are light years ahead of most people’s real pictures they post ๐Ÿ™‚

    So glad you girls all had, salmon, cannolis, yeah, that’s a good night!

    I was pleasantly shocked and surprised that you DID post your vision in quite as much detail as you did, but it keeps things real and hey, there’s nothing like sharing your deepest thoughts with your 10,000 closest friends, right ?! ๐Ÿ™‚

    I dont do interval training in a technical way, but yes, I run, walk, run, lift weights, do yoga moves, and kind of jumble all of those things up for about an hour and keep my heart rate high and never really do the same thing twice. I know, not really true interval training but hey, I can also sing the ABCs and keep a 3 yr old engaged while doing it all ๐Ÿ™‚

  37. Katherine on September 24, 2010 at 3:30 pm

    OMG, that salmon looks like butter! I’m am seriously drooling. And free desset? So jealous…no Urban Flats here! ๐Ÿ™

  38. Hillary [Nutrition Nut on the Run] on September 24, 2010 at 3:40 pm

    I’ve recently gotten into interval training (I don’t know anything about HIIT), but now I’m curious. I just ran a fast 10-mile race and I’m contributing my time to my interval, speed work and strength training – yay!

    Happy Friday=]

  39. Kendra on September 24, 2010 at 4:06 pm

    Hey! I found your blog through J’s Everyday, and was so excited when I loaded it and there was one of the cutest dogs (second only to my two). IS she Shiba Inu?? She looks a little like my Kallie who is Shiba and Chow mix.

    • Fitnessista on September 24, 2010 at 5:40 pm

      yup she’s a shiba ๐Ÿ™‚
      thanks so much for stopping over and saying hi! hope to see you again <3

  40. A Teenage Gourmet on September 24, 2010 at 5:09 pm

    My iPhone jussssst died about ten minutes ago. After seeing these Blackberry pictures, I’m tempted to switch over. ๐Ÿ˜‰

  41. Caitlin (EatFeats) on September 24, 2010 at 5:26 pm

    That is a super deal for women!

    I love interval training because it is hard for me to workout for any significant amount of time (unless I am swimming). I like the “wham, bam, thank you ma’am” intensity.

  42. Ashley on September 24, 2010 at 5:57 pm

    Glad to hear I’m not the only one who hates creme brulee, I thought I was the only one out there.

    • Fitnessista on September 24, 2010 at 5:59 pm

      i never like it! and i’ve tried it a few times…
      so glad to know i’m not alone ๐Ÿ˜‰

  43. LisaG on September 24, 2010 at 6:26 pm

    I don’t like it either. I don’t do flans, rice pudding or custard.

  44. Chelsea @ One Healthy Munchkin on September 24, 2010 at 7:50 pm

    I’m usually more of a fan of running at a single pace. That way I don’t have to worry about burning out too fast!

    But if I am feeling energetic, I’ll warm up with 10 minutes at my normal pace, then do 15 minutes of 2 minutes at 7.0 and 1 minute at 6.0, and then do another 10 minutes at my normal pace. It definitely kicks my booty! ๐Ÿ˜€

  45. jassy on September 25, 2010 at 9:39 am

    viesa looks pretty. is she a girl? or a boy? ๐Ÿ™‚

    i love salmon! yum!

    have a nice saturday! ๐Ÿ™‚

    • Fitnessista on September 25, 2010 at 12:35 pm

      she is a girl

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