Two friends + WSU Week 3

Hiiiiiiii Open-mouthed smile How’s your day going? Hope it’s been lovely so far!

After spending a beautiful day in Valdosta with friends, I drove back to Jacksonville to meet with some friends:

linds and ross

(Lindsey and Ross!)

and reunite with an old friend:



indian (2)



There’s nothing more beautiful in the world than a naan bubble.

I didn’t partake in the naan due to the doctor detox, but thoroughly enjoyed the pappadum and dippers (above) and Lindsey and I shared the

Baigan bhartha


and Channa masala.


I holla fo channa masala.

At the end of the meal, the server also brought out little mango ice cream cones:

ice cream

SO cute. We packed ours up for Lindsey’s hubby to enjoy later Smile

It was an amazing meal and it felt good to have delicious Indian food in my life after the sour dosa experience. A sour dosa is a traumatizing thing, but I can safely say I’m over it Winking smile


So, this is the 3rd week of the Winter Shape Up!

I’m so glad to hear you guys are enjoying the program so far. I’ve loved reading your triumphant comments and emails and as always, I’ve had a blasty putting it together Smile Just think of me as your virtual trainer and personal pep squad.

Here are this week’s meal ideas:

food to focus on


Toast with almond butter, berries

Omelet with smoked salmon, dill, sprouted English muffin

B-fast cookie!!

Brown rice cereal with 1/2 scoop Sun Warrior, almond milk, drizzle of almond butter, 1/2 sliced banana

1 egg 2 egg whites and sweet potato hash


Chicken salad pita (1 chicken breast shredded with 2 T Greek yogurt, 6 sliced grapes, tarragon, sea salt, pepper) in a whole-grain pita, salad

Salad with every veggie under the sun, balsamic and hummus

Avocolada with Sun Warrior protein, roasted veggies

Sweet potato with Daiya and black beans, fresh veggie plate

Black bean spaghetti with spicy almond butter sauce (AB heated with 1/3 C almond milk, cayenne, garlic, pinch of Stevia, sea salt and pepper)


Channa masala and steamed zucchini

Mahi mahi (so nice they named it twice) with seasonings, brown rice, roasted asparagus

Tostada on a whole-grain or Ezekiel tortilla, pinto beans, cheese of choice, lettuce, salsa and grilled shrimp (optional)

BBQ chicken, wilted spinach, baked sweet potato

Quinoa confetti casserole (from Eat, Drink and Be Vegan)


Amazeballz (they had to be brought back for this week’s meals- they’re that good)

Mint smoothie (1 C almond milk, 1 scoop sun warrior, handful of fresh mint, 1 T chocolate chips)

Drippy egg on toast (brown rice, Ezekiel, 100% whole grain)

Rice cake with hummus and fresh veg

Food Should Taste Good chips (1 serving) with salsa

This week’s workout:


Similar to the first week, this week’s workout is a circuit workout.

Move immediately from one exercise to the next, and complete the circuit 3 times. Perform the circuit exercises on non-consecutive days, and aim for 3 weights days each week. Combine the circuit exercises with a cardio routine of your choice. Aim for 2 miles, almost every day for beginners and 30-60 minutes 3-5 times a week for int/adv.

Choose a weight that is challenging to finish the last few reps of each set. You should need to push yourself a little to finish (but not hurt yourself!). If you can easily do more that 15 reps of an exercise with a certain weight, you know it’s time to bring it up.

***Remember to give your body at least one full day of active rest from exercise each week. Take the dogs for a walk, do some light yoga or stretching but remember that its during times of rest that our body can repair and grow back stronger.

Be smart and honor your body and your injuries—if it hurts, don’t do it!! As always, check with a doc before starting any new fitness or exercise program.

Warm up: 5-10 minutes cardio of choice

Lateral raise squats (12-15)

Renegade row(12-15)

Plank (30 seconds – 1 minute, go for the gold!)

Push-ups (1 minute)

Burpees (1 minute)

Bicep curl Plie Squat(12-15)

Calf raises with wall tap (12-15)

Stability ball back extension (12)

Squat jumps(45 seconds)

Weighted Ball crunch (25)

Tricep dips (15)

Mountain climbers (1 minute)

Repeat entire circuit 1-2 more times for a total of 2-3 times. Stretch.

Cardio: 20 minutes of hill intervals. Start at a moderate incline and every minute, add 1% incline until it’s a level 9 on the 1-10 scale (RPE- rate of perceived exertion), take the incline back down and repeat until 20 minutes are up. Blast some awesome music and have fun with it Smile



I hope you guys enjoy the workout! Let me know how it goes and please leave a comment here so we can cheer each other on…. oh, and because I’m keeping track for ya Winking smile

Mayjah congrats to this week’s WSU Warrior:


Congrats chickadee! Send me an email to fitnessista at gmail dot com and I’ll get a little fun fitness-y care package your way!

Feel like winning something?

Don’t forget to sign up *here* to follow me on OpenSky for your chance to win a VITAMIX!!!


aka my third child (Bella and Viesa are the other two)

We extended the contest until tomorrow so y’all would have more time to sign up- just add your email *here* if you’d like a chance for a Vita. The lucky owner will be announced tomorrow AM and we’ll have it shipped to you this week.

I’m off to explore Jacksonville!

See ya later with fun shenanigans Smile




Detox update post

-Roon giveaway (yep yep!)

-Pilot guest post

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  1. Sabine @ thefruitpursuit on January 31, 2011 at 8:57 am

    Ahh I love that photo of you babe! classy + sporty!

  2. kalli on January 31, 2011 at 9:05 am

    it looks like you had such a fun weekend……can’t wait for another guest post from the pilot 🙂

    • Fitnessista on January 31, 2011 at 5:11 pm

      me too 🙂

  3. jen @ taste life on January 31, 2011 at 9:06 am

    Oh, Indian food! I haven’t had any in months, it looks so good. (And it’s not even Wednesday.)

  4. Carrie (Moves 'N Munchies) on January 31, 2011 at 9:12 am

    ahh i love WSU!! love all the meal ideas especially 😀

  5. Amanda on January 31, 2011 at 9:43 am

    Good luck to everyone following the PLAN! I have my own plan going, but it awesome to see what you post next! Gives me good ideas:)

  6. kt on January 31, 2011 at 10:06 am

    The WOW looks awesome! I’m into P90X right now, but might have to try out a Winter Shape Up when I’m through. It’s so nice of you to provide that service.

    I love that your Vitamix is your third child. Mine is named Vivian and she travels so much with me that I think she might need a passport.

  7. Erica on January 31, 2011 at 10:13 am

    I’m glad you’re having blast on your trip! Hug Lindsey for me and enjoy your time!

  8. Kristina @ Life as Kristina on January 31, 2011 at 10:23 am

    Glad youre back to enjoying INDIAN!!!!!!

  9. Kristen on January 31, 2011 at 10:42 am

    I am new to your blog and I LOOOVVVEEE it! I am really trying to eat cleaner and be as healthy as I can. It’s nice to get a little guidance from someone who clearly knows her stuff but doesn’t take herself too seriously to the extreme. Gotta keep it fun, right?
    I did the WSU last week and week before. I workout pretty regularly but those workouts still made me sore. Love that! I’m for sure going to give it my all this week again.

    • Fitnessista on January 31, 2011 at 5:10 pm

      life is too short to be crazy about everything 🙂
      so glad you liked it!!! <3

  10. Liz @ Blog is the New Black on January 31, 2011 at 10:50 am

    Love me some NAAN!

  11. salah@myhealthiestlifestyle on January 31, 2011 at 10:59 am

    mmmm Indian…I need more of that in my life 🙂

  12. Leanne (For Health's Sake) on January 31, 2011 at 11:01 am

    My heart breaks for you a bit that you couldn’t eat naan bread… 🙁

    Thanks so much for posting these workouts & diet tips!

    • Leanne (For Health's Sake) on January 31, 2011 at 11:02 am

      Oh & if we already follow you on opensky we are entered to win right? I’d loooove to win a vitamix!!!

      • Fitnessista on January 31, 2011 at 5:10 pm


  13. Ashley on January 31, 2011 at 11:07 am

    I love Indian food. I don’t think food can get much better than that. Even though I’m not officially doing WSU I definitely love the plans your posting and try to use them occasionally.

  14. Tina @ Faith Fitness Fun on January 31, 2011 at 11:08 am

    Love hill cardio workouts like that. They definitely work!

  15. Gabriela @ Une Vie Saine on January 31, 2011 at 11:10 am

    I’m jealous of your Indian feast…it looks like perfection! The last two times I’ve had Indian it’s been wayyyy too spicy even for my fire-loving tastebuds. I need some of the good stuff back in my life!

  16. Katelyn @ Chef Katelyn on January 31, 2011 at 11:10 am

    Ahhh yay I look forward to these every week! I need to take a bfast cookie for a spin:) Slash I am drooling over your indian food! xoxox

  17. Heather (heathers dish) on January 31, 2011 at 11:11 am

    You look like you’re having so much fun on the step! Love me a good workout 🙂

  18. Angela @ Eat Spin Run Repeat on January 31, 2011 at 11:13 am

    That naan bubble is absolutely gorgeous! Love to see the mahi mahi on the menu for this week too. It’s delicious! 🙂

  19. Melissa (MelissaLikesToEat) on January 31, 2011 at 11:30 am

    Why is Indian food so amazing!?! Lovin the naan bubble!

  20. Tabi on January 31, 2011 at 11:35 am

    Question: Does anyone have the recipe for the quinoa confetti casserole? The link doesn’t… do I need the book? Looks delish.

    • Fitnessista on January 31, 2011 at 5:08 pm

      i’m not sure if it’s online anywhere, but the cookbook is worth a buy- i make recipes from mine ALL the time

  21. Katie on January 31, 2011 at 11:41 am

    yay for indian yum! I love what you said about the naan bubble, lol, it is so true!

    What another great WOW , so awesome too all the amazing feedback ! Its fun to read !

    Have a great day ; )

  22. rebecca lustig on January 31, 2011 at 11:46 am

    the spicier the better for me– nothing like authentic, delicious indian food!

  23. Jamie on January 31, 2011 at 11:52 am

    Pilot guest post..AH! That is so cute!!

  24. Kara on January 31, 2011 at 11:52 am

    Can I just say that your detox blows for making you miss out on naan bubble? 🙁

    I’d totally go to that restaurant just for the mango ice cream at the end!

  25. Madeleine @ Stepping to the Bright Side on January 31, 2011 at 12:00 pm

    you’re reminding me: it’s been far too long since indian food paid a visit to my belly! have fun in jacksonville!

  26. katelyn on January 31, 2011 at 12:00 pm

    I’m so glad you linked to your friends blog! I made her tangerine loaf… so good!

  27. Jennifer@ Frost Bites on January 31, 2011 at 12:01 pm

    Love those Indian food pix. Craving the spice…yummm..Your workout this week looks ah-mazing and challenging. I might have to try a few of those moves esp. the renegade row. Thanks for organizing.

  28. nicole on January 31, 2011 at 12:24 pm

    I’m long overdue for Indian food! I definitely need some in my life.

  29. Courtney on January 31, 2011 at 12:30 pm

    LOVE the idea of spicy almond butter sauce.. definitely trying it ASAP!! 😀

  30. Christin@purplebirdblog on January 31, 2011 at 12:36 pm

    Indian is truly some of the greatest of all foods! Glad you’re able to enjoy it again! 😀

  31. AJ on January 31, 2011 at 12:45 pm

    mmm. I brought two trader joes frozen indian meals to work with me today, plus some naan bread for a coworker and I to enjoy for lunch. Why is Indian food so good?!

    I haven’t been doing the winter shape up per se, but I have been focusing on some running oriented goals for some summer races and eating a LOT better (more plants!) and so far its going well. I also am embarking on a fitness goal of pushups! I’ve always been able to do at least 10 excellent form push ups and I’ve gotten up to 30 consecutive when I’m in “better” shape. I decided to get back on the horse and cash in on one of my strenths.

    • Kristen on February 1, 2011 at 1:16 pm

      I downloaded the 100 pushup challenge on my iPhone last summer and a coworker did the same – it was awesome! It was a great way to build some upper body strength when we were getting ready for fall marathons. Best of luck!

  32. Gill (snaxandthecity) on January 31, 2011 at 12:49 pm

    i just did a workout similar to that the other day and it was killer! will try to incorporate that one soon fo sho.

    i want a vitamix and would love it like a child but am in the UK and i dunna think the contest is open to UK-ers, is it?

    hooray for indian food too!

    • Fitnessista on January 31, 2011 at 5:08 pm

      sadly, i don’t think they ship to the uk yet 🙁

  33. Christine (The Raw Project) on January 31, 2011 at 1:35 pm

    The Indian food looks amazing – yum!

  34. Moni'sMeals on January 31, 2011 at 2:34 pm

    super great workout/tips as usual!

    I am having Indian tonight!

  35. Averie (LoveVeggiesAndYoga) on January 31, 2011 at 2:43 pm

    Glad you and Lindsey had such a great time together and the food looks delish! Glad you’re over your traumatizing experience 🙂

    And the workout…another great week of moves and eats!

    And I am totally looking forward to your detox review post!


  36. Lindsay on January 31, 2011 at 3:01 pm

    As a very poor college student, a VitaMix would change my WORLD. Good lord that would be *amazing* to win!!

  37. Annette on January 31, 2011 at 3:18 pm

    I love Indian also!! p.s. I signed up and I really, really want to win 🙂

  38. Stephanie on January 31, 2011 at 3:29 pm

    Loved this one! The renegade rows and burpees kicked my butt! I also liked the hill intervals…fun way to walk it out on the treadmill.

    • Fitnessista on January 31, 2011 at 4:36 pm

      so glad you liked it! love hill intervals, too 🙂

  39. Heather on January 31, 2011 at 3:36 pm



    • Fitnessista on January 31, 2011 at 4:35 pm

      i had a blood test done and am borderline allergic, so my doc advised me to stay away for the most part.
      there was a lot of bloating after meals and upset stomachs- my two main symptoms

  40. Whitney @ Blooming Significance on January 31, 2011 at 3:39 pm

    Love the menu! After my weekend of bad eating and LOTS of shredding I definitely need a little veggie boost!!

  41. Mary (What's Cookin' with Mary) on January 31, 2011 at 3:54 pm

    I need more Indian food in my life ! Must make another batch of dal to eat and feezer!!

    • Fitnessista on January 31, 2011 at 4:33 pm

      great idea- having frozen meals in the fridge is like a little present 🙂

  42. Lauren- HungryDancer on January 31, 2011 at 4:28 pm

    I still have yet to try indian but I need to!!! Looks beyond delicious and I love spicy food!

  43. Allison on January 31, 2011 at 4:32 pm

    have fun in jax! ill have to check out that place for indian food when i go up this weekend:):)

  44. kelli on January 31, 2011 at 4:36 pm

    excited to try this! I love doing circuits 🙂 I have been doing so much yoga lately so this will be great to do with my yoga. Love how with all your busyness you do so much kudos to you!

  45. Jess on January 31, 2011 at 4:39 pm

    Another great WSU workout 🙂 Those renegade rows are killer.

  46. heather on January 31, 2011 at 4:44 pm

    Indian looks good. Next time you’re in Jax try India’s Restaurant on Baymeadows. Its right down from 5th Element. I think its way better, and I’ve been to almost every indian place in Jax (I live there). Have fun.

    • Fitnessista on January 31, 2011 at 5:07 pm

      good to know- i saw it and was wondering if it was good! 🙂

  47. Trish on January 31, 2011 at 4:55 pm

    Day 1 week 3 done! Loved the hills

  48. Sara on January 31, 2011 at 5:23 pm

    Did this already! This weeks workout is MUCH more my style so it was easier for me to do than the other ones…. not sure if that is good or not! 🙂 Thanks…

  49. Sara on January 31, 2011 at 5:24 pm

    Did this already! This weeks workout is MUCH more my style so it was easier for me to do than the other ones…. not sure if that is good or not! 🙂 Thanks for taking time to do these. 🙂

  50. Chelsea @ One Healthy Munchkin on January 31, 2011 at 7:23 pm

    Can’t wait to do this week’s WSU tomorrow! I’m ready to feel the buuuuurn. 😀

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