saturday morning checklist

saturday morning checklist.

• 8 hours of sleep. check!
• workout complete. check!

back & biceps, NO cardio included.

exercise	set #1	set #2	set #3
hammer strength lat pull: 3x10	40lbs each side	50lbs each side	50lbs each side
wide grip lat pulldown: 3x10	70lbs	70lbs	70lbs
seated narrow grip cable rows: 3x10	65lbs	65lbs	65lbs
t-bar row: 3x10	45lb plate added	45lb plate added	45lb plate added
back extensions: 3x10	25lb weight	25lb weight	25lb weight
barbell curl: 3x10	40lbs	40lbs	40lbs
incline dumbbell curl: 3x10	20lb dumbbells	20lb dumbbells	20lb dumbbells
alternate hammer curl: 3x10	20lb dumbbells	20lb dumbbells	20lb dumbbells

• showered & cleansed. check! finally.
• breakfast consumed. check!

no cook overnight pumpkin protein oats

• 1/2 cup uncooked old fashioned oats
• 1/2 cup canned pumpkin
• 1 serving olympia labs pea protein
• 3/4 cup almond milk
• cinnamon, stevia, pumpkin pie spice, vanilla extract (to taste)

combine all ingredients (no cooking necessary) leave in the fridge overnight

decorate with whatever toppings your heart desires!

i rolled with peanut flour candy & TJs flaxseed with blueberries

have a bite! just like cookie dough, and the best part? almost too easy to make

• fully caffeinated: check!

thank you starbucks for handing out free samples.

blondes really do have more fun

• time to play in the city! check!

love to love you <3

-julie

cawfee tawk! what are you up to today?

fact & fiction friday

fact.

i’m really scared to start my new job on monday.

like really scared.

fiction.

a week without cardio and you will get fat.

allow me to repeat. fict. ION.

it’s been a week, i feel great, i feel stronger & guess what.

pants still fit.

duh.

fact.

this is the best breakfast in the world

fact. i say the above statement a lot.

• 1/2 cup oats
• 1/2 cup blueberries
• 1 serving olympia labs vanilla pea protein
• 1 cup vanilla almond milk
• cinnamon, stevia, vanilla extract
• blueberry flaxseed

left in the fridge overnight. consumed with joy.

fiction:

i will stop eating this breakfast anytime soon

fiction:

today is julie golean’s 3rd birthday

yesterday was julie golean’s 3rd birthday.

uh WHAT. 3 years of blogging…

fact:

i went to brooklyn got starbucks and turned around to come home

aka a new job commute test run

fact:

starbucks new blonde roast is delicious.

fact:

tahini should be drizzled on every possible thing imaginable

fiction:

you must decide between guacamole & tahini to top of your sweet potato & chicken salad

choose both. it’s delicious.

fiction:

kale chips are not messy & easy eat.

fact:

i just found a kale chip down my shirt.

fact:

i finished the hunger games series today and sat alone in my living room crying.

fiction:

rotisserie chicken is a cop-out.

no it is delicious, easy and addicting.

fact:

i have a really fun saturday planned which may or may not include an indoor popup park.

fact:

fact:

i haven’t showered yet today.

oops! better get to it.

love to love you <3

happy weekend!

-julie

cawfee tawk: fill in the blank: “fact: ____________” “fiction: ______________”

revelations

good morning!

TWO. more days (well after today) until i close out my two years here and start on my new journey

is it coincidental i rocked out to some journey on the way to work this morning..

don’t stop believin?

this morning i was up and at ‘em, cardio-less & at the gym slamming around weights in the chest & triceps area.

i had a revelation this morning, about cardio.

and while i love it i thought, why would i want to be burning off calories, when i want to be building muscle.

simple as that. smacks self in head.

eventually i will be incorporating cardio back in, not just yet. but i’ll mix it up with some short sessions of HIIT and a few spin classes here and there. i can’t predict anything though with my new work schedule, etc. but i think my revelation was pretty swanky.

came home, took my shaky triceps into the shower, cleansed, hair brushed, make-up-ed and ‘fitted for the day

i also had another revelation…

starting at a new office next week is great, because i can reuse this week’s outfits and nobody will know.

two things you don’t know about the above picture:

1. you can’t tell but this dress makes my rear end resemble something of the nicki minaj stature

similar?

2. you can’t tell but deej is getting the house ready for the superbowl by incorporating giants-like fan gear anywhere she possibly can.

the bathroom night light is a ny giants logo.

this is our front door.

and this was in her email to me yesterday (which was titled ‘should i order this?”…

in case you’re having trouble deciphering what that is, it would be front yard light decorations in the ny giants logo

i had a revelation when i was making dinner last night

i thought, this should be for lunch tomorrow!

and so i doubled it, tupperwared it & ate the other half for dinner last night

brown rice, shrimp, sesame oil, eggs, & bragg’s liquid aminos

i had a revelation when i saw this comment on my game plan post the other day

i thought, “omg you’re right!”

duh.

and so i upped my oats, and my frozen, berries, and happily topped it off with ground flax breakfast sprinkles

it’s good when friends keep you accountable, right?

speaking of friends, i had a revelation when a friend tweeted at me last night

i thought, omg! my new job is around the corner from a starbucks, so this is TRES neccessaire

and then i had a revelation. omg! i only have 7 days left to do this.

love to love you <3

-julie

cawfee tawk! have you had any revelations lately? where is your favorite spot to revelate? mine’s the shower or the toilet! ha!

in case you hadn’t heard..

in case you hadn’t heard about my game plan, you may want to go here

in case you hadn’t head about the giants game you may want to watch this here..

in case you want to watch my brother eat a shrimp & rainbow cookie cake victory sandwich (complete with cocktail sauce) you may want to watch this here…

in case you want to come to my house for february 5th, you may want to book your flights here

in case you were wondering who won this week’s football pool, with the giants winning and an overall score of 37, you may want to read here..

grand prize TJs gift pack winner goes to…

Alex Jan 20, 2012 10:38 AM

uhh, GIANTS (20), 49ers (17) total 37

you NAILED it girl! congrats!

three runners up (who will each win 2 bags of chia seeds from the chia co) goes to…

Miss Magnolia Jan 20, 2012 10:03 AM

Giants (21) 49ers (13)Total (34).

Danielle @ D. Sells SeashellsJan 20, 2012 12:41 PM

GIANTS (24)
49ERS (14)
TOTAL POINTS (38)

ChandraJan 20, 2012 04:03 PM

Giants (24) 49ers (16) - Giants WIN!!

CONGRATS! everyone. shoot me an email at juliegoleanATgmailDOTcom with your mailing address and i will mail your prizes out this weekend!

better get to it, one week left until i start a new journey!

love to love you <3

-julie

cawfee tawk! if you were throwing a superbowl party what would you serve everyone? drinks, apps, meals..ideas!

the game plan

this weekend was glorious.

trader joe’s GIANT chocolate peppermint cupcake

i slept, i ate, i slept, i relaxed, i ate, i sat, i went to trader joe’s, i ate out, i slept, i went to costco, i had yellowtail sushi for my first time ever…

masago sushi

i ate out, i had the most delicious clam chower quartet of my life, i read, i slept..

the fishery, chowder quarter, & grilled scallops salad

i practiced my barista skills, i shoveled, ate warm food…

& found my long lost twin….

…well you get the point, and i between all of this and that i came up with a new game plan for myself

the game plan

okay here it guys i’ve got several game plans on my agenda

fitness plan:

as you may or may not know, i’ve been participating in the jamie eason live fit trainer for a little over 2 months now, i love the program, and would recommend it for anyone who wants to beast up in the weight room

but here’s the thing, i was killing myself in phase 3, and i was fine with that because they were great workouts and i felt great, but i wasn’t ready for that phase yet.

i cheated a bit, yes you caught me. and i didn’t fully commit myself to the no cardio in phase 1 all the way. although i did gain weight & muscle mass, i really want to gain some more muscle and not focus on leaning out just yet

i felt really burnt out over the last two weeks, and thought, this is just not that serious.

so i’m quitting phase 3, yes quitting with 2 weeks left, and i’m going back to the last two weeks of phase 1, with absolutely no cardio for a minimum of 2 weeks, and i’m really going to push myself with the weights & focus on that

we’ll see what happens after 2 weeks, but for now i’m good with this

i hate putting things like this out there, because well people of course judge, and form their opinions, but i think putting it out there will help me stick to my goal

food plan:

the food part is pretty simple. eat more!

i’ve been increasing my calories for quite some time now, and yes with the calorie increase weight gain has come, but i know that if i want to increase muscle i’ve got to increase calories.

so it’s simple, i’m just going to eat more!

oh and that would be starting with using more of this baby

like for example, in this morning’s bowl of oatmeal

nutty protein oats

• 1/3 cup oats
• 2 1/4 cups water
• 1/2 cup TJs very cherry frozen blend
• 2 T almond meal
• 1 T olympia labs pea protein (vanilla)
• cinnamon, stevia & vanilla extract

cook oats on stove top with the water, when its cooked to your consistency liking, mix in the spices, extract, almond meal, protein powder & frozen berries.

pour into a bowl & let it sit overnight. in the morning top it off with whatever your heart desires!

deliciousness.

life plan:

this is actually the MOST important of them all.

i was waiting to tell you guys, because i didn’t want to jinx it but…

I’M ENGAGED!

haha. kidding, obviously. but that did ruin the surprise a little, didn’t it.

no, but for real. I GOT A NEW JOB!

yup, that’s right.

congratulations to me, starting next monday the 30th i will be starting a brand spankin’ new job.

although i was working a full time schedule at my current job, i wasn’t classified as a full-time benefits person, and i wasn’t making enough money to do anything with my life other than drive back and forth to work.

there were no full-time opportunities so even though i love my office and the people that i work with, i knew i had to move forward with my life. so i started applying, interviewing, the whole nine yards, and over this past month everything kind of came together

so starting next week, i will be starting full-time at a brand new job. the commute is going to be different, it’s a college in downtown brooklyn, and driving would be the worst idea ever.

so i’ll be a long island railroader for the time being.

but i’m so happy, like glowing happy because i’m finally moving forward in my life.

i finally feel like all of the pain, blood sweat & tears i’ve put into school & life over the past couple of years is finally coming together

i love my parents, but it’s time for me to start thinking about moving out, etc. i’ve been so lucky to have such amazing parents who let me stay home for as long as i can so i can save money etc. i’ve got tons of loans to pay off, and since i was pretty much making no money it’s been hard to think of moving out but now i can!

so my goal is to be moved out by this time next year, when jenna  is done with her undergrad and ready to start grad school

obviously things happen in between and these are all just plans, but i’m excited and so happy.

scared? of course!

i’m starting new, a new job, a new place, a new schedule, new people. i hope they like me!

but that’s the fun part about life, no? being scared, starting new things, meeting new people.

i’m ready for it.

today’s plan:

• shower, check!
• breakfast, check!
• coffee, uh shamefully not checked
• get my nail fixed, on my way!
• turkey muffins
• chocolate protein bars
• football party cookies
• um hello, did someone say football..

your plan:

the only thing you should be concerned about today? getting your butt over and entering in this week’s football pool for your chance to win a TJs prize back and some chia seeds. get over there NOW.

better get to it!

love to love you <3

-julie

cawfee tawk! what’s on your life plan lately? anything fun? new? exciting?