April 20, 2012

New Body Pump release today!



  • Fast pace (good for heart rate!)
  • Second half of lunge track
  • Triceps track
  • Shoulder track

Did not like

  • The music (too much grunge!)
  • Fast pace (bad for heavy weights!)
  • Back track (too fast/out of form control)
  • Bicep track (too fast – had to drop weight to keep up)


Back at home, I decided it had been far too long since I’d had sardines! I’m “supposed” to eat them once a week for nutrition, but I’m just not always in the mood!


Today I decided if I was going to have kettle chips again, I needed to enjoy them with a superfood.


Don’t be scared! All mashed up, it’s just like tuna salad.


Into my salad went:

-Carrots + celery (two veggies that have been out of my kitchen for months!)


-Oikos, mustard, cooked brown rice, lemon juice, capers, smoked paprika and cayenne


Tasty! Served over greens. With those chips!


I’m with Caitlin on the healthy Friday pledge!


Mango for dessert –


Have a great weekend!


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{ 65 comments… read them below or add one }

1 Kinley @ Better Off Barefoot April 20, 2012 at 1:52 pm

Totally agree on your body pump likes/dislikes! Hate the music!!!


2 Nescett @ bananaoats April 20, 2012 at 1:52 pm

Ok I am scared. :) I’m not so sure about a can of sardines.


3 Catalina @ Cake with Love April 20, 2012 at 1:53 pm

I love sardines they are very popular in Eastern Europe, usually in my country the srve them as an open face sandwich, on toasted bread with just a little mayo, the sardine and some lemon on top!


4 Johanna B April 20, 2012 at 1:54 pm

I’m going to look for sardines at the store this afternoon. I’ll try anything once and your recipe sounds appealing to me. I love fish and have eaten many different varieties over the year but I’ve never tried sardines. About time, doncha think?


5 KathEats April 20, 2012 at 1:56 pm



6 The Mrs @ Success Along the Weigh April 20, 2012 at 1:56 pm

I reeeeeally want to say “looks good” but… :) But you know, it’s nutritious so there’s that. HA!


7 Caroline @ After Dinner Dance April 20, 2012 at 1:58 pm

I think I will forever be scared of sardines! Or any canned fish for that matter. I just recently started liking fresh fish – I have a long way to go!


8 Kaila @healthyhelperblog! April 20, 2012 at 2:00 pm

Love sardines! Never had them smoked though! i am sure they are delicious though because smoked flavor makes EVERYTHING better!


9 Ashley @ My Food 'N' Fitness Diaries April 20, 2012 at 2:02 pm

i tried sardines for the first time in my salad last week, and i just couldn’t do it. :( i really WANTED to like them for their nutritional benefits, but just thinking about them now makes me cringe. blech. i LOVE tuna and every other kind of fish out there i’ve tried, but something about sardines just turns me off.


10 Katie @ Peace Love & Oats April 20, 2012 at 2:02 pm

Loving that mango! Great reminder that I need to get some more at whole foods, I’m just hoping it’s still on sale!


11 susan April 20, 2012 at 2:03 pm

That is the weirdest-looking lunch … in a good way. :)
Do sardines have a lot of sodium? (I’m pregs and tend to retain water)


12 KathEats April 20, 2012 at 4:06 pm

No, 130 mg (5%) per serving of this tin


13 susan April 20, 2012 at 4:13 pm

Oh, that’s not bad. … now I just need to get past the sardine part.


14 Andrea April 20, 2012 at 2:06 pm

I’ve been searching for Pacific sardines and cannot find them anywhere! Just want to try some darn sardines! I guess I’ll just have to enjoy them vicariously through you :)


15 Angel7 April 20, 2012 at 2:09 pm

I do not think that I have ever had sardines in my life. Do you like the Trader Joe’s brand of sardines?


16 KathEats April 20, 2012 at 4:05 pm

Yes, that’s what this is!


17 mary @ minutespermile April 20, 2012 at 2:12 pm

What kind of smoked paprika do you use? Is it notably better than plain old paprika? I’m debating purchasing some (along with Garlic Gold, after you rave about it!) but won’t if it’s not way better than normal paprika!


18 KathEats April 20, 2012 at 4:05 pm

This is the one I have. I can’t remember where I found it? I think at WF (note this price is for 4 tins)

It’s definitely better – as in more flavor!


19 mary @ minutespermile April 20, 2012 at 4:33 pm

convinced! i’ll buy it!!


20 clare @ fittingitallin April 20, 2012 at 2:14 pm

Strange, this release’s back track was the first I’ve ever liked!! But I do agree the music was slightly grungy…


21 Angela @ Happy Fit Mama April 20, 2012 at 2:20 pm

I would eat more sardines if I didn’t have to see them coming out of the tin. The finished product looks delicious. It’s just initial look that is hard to get over.


22 Averie @ Averie Cooks April 20, 2012 at 2:25 pm

In every pregnancy book I’d read, they were always pushing sardines. They’re not my cup of tea…more for you :)

And that mango. Mmm, that IS my cup of tea!


23 kathleen @ the daily crumb April 20, 2012 at 2:27 pm

i am loving mango SO much right now. and if only i could get on board with sardines…


24 Allison K April 20, 2012 at 2:28 pm

All your dislikes about this release are why I quit body pump. I could never use heavy enough weights for my muscles to grow.


25 Jenna Z April 20, 2012 at 2:33 pm

I have to say, a big pet peeve of mine is too-fast weight lifting tracks. Our gym has a class called Team Strength Extreme and sometimes the music is far too fast to use good form unless you are swinging around little 2 pounders.

I am totally jealous of your ripe mangoes! That last three I have bought have been hard as rocks and never ripened. Luckily I don’t mind eating hard fruit (I actually like the piney taste of unripe mango) but that luscious, juicy orange mango you have there is making me super-envious!


26 KathEats April 20, 2012 at 4:03 pm

Agreed! I use the big guys on biceps and the fastest I can do are 2:2s!


27 Body Pump Fan April 21, 2012 at 7:30 am

I don’t understand – how is it too fast? The beats are the same in every release (2×2, 3×1 etc are all at the same speed). If you cannot keep up, this suggests to me that perhaps your weights are too heavy. For the biceps, is it that there are too many singles? If so, just use a lower weight and remember to squeeze your bicep at the top of each rep. For the backtrack, is it the back to back clean and press? Again, if that’s the case just lower your weight and concentrate on hitting each rep and making sure your form is good. There have been back to back clean and presses in previous releases.


28 KathEats April 21, 2012 at 7:31 am

The whole class felt rushed though. Several others around me agreed.


29 Body Pump Fan April 24, 2012 at 6:46 am

Ah, do you mean it was fast from track to track? It’s best to move quickly between tracks to keep your heart rate up – although I understand that it can sometimes be a bit rushed if you have lots of plates to change or your clips get stuck. Maybe mention to your instructor that you’d appreciate a tiny bit longer between tracks to set up properly?


30 KathEats April 24, 2012 at 6:47 am

No, I mean the beat of the songs and therefore the movements


31 Body PumpP Fan April 25, 2012 at 5:28 am

But look at what I said above ^ – the timing of the moves (e.g. 2x2s, 3x1s, super slow 4s) are all the same on all releases. That’s how I am struggling to understand how you think it is fast. Perhaps it’s the combinations of moves or more singles reps or whatever but trust me, the beats are the same.


32 Body PumpP Fan April 25, 2012 at 5:31 am

*by beats, I mean the timings of the moves.


33 KathEats April 25, 2012 at 6:09 am

You’re saying the beat of every single song is the same…. I have a hard time believing that


34 Body Pump Fan April 25, 2012 at 6:16 am

No, I don’t mean the beat of the song, I mean the timing of the moves. I clarified that above. These are the same in each track in each release. Search Youtube for any Les Mills Bodypump tracks and you will see that.

Perhaps your instructor was too fast and didn’t have the timing of the moves right? Maybe that is the problem.


35 Body Pump Fan April 25, 2012 at 6:33 am

Ultimately my point is that whilst the beat of the songs might be fast in this release, the timings of the moves (2x2s, 3x1s, 4x4s, singles) are the same as any other release. Therefore, this release is no faster than any other. What might make it feel ‘fast’ is if there are lots of singles or combinations of singles (e.g. single c&p followed by a single row).

36 ashley April 20, 2012 at 2:35 pm

I just noticed that in many of your workout photos you are always wearing long sleeves. Aren’t you crazy hot???? I sweat so much I try to wear as little as possible.


37 KathEats April 20, 2012 at 4:03 pm

I’m always cold!! I rarely break a sweat in pump. I don’t wear long sleeves in the summer, but I do the other 3 seasons. Today though I had a tank top underneath that I morphed into


38 Annamaria April 20, 2012 at 2:39 pm

It’s funny how Sardines have such a bad reputation but I absolutely love them… they are a delicacy in my country!


39 Susan H. @ The Food Allergy Chronicles April 20, 2012 at 2:42 pm

I can’t say I am ever in the mood for sardines…still have yet to take the plunge! Thanks for the reminder…I think! :)


40 Peanutbutterlover April 20, 2012 at 2:43 pm

A lot of my meals consist of tuna, but I have to admit that I’ve only had sardines once, and I don’t remember what they taste like! For tuna I know that there the pouch is usually safer than canned… Are there any major concerns with buying sardines?


41 KathEats April 20, 2012 at 3:52 pm

Nope. They are low mercury and high Omega 3


42 Krissy @ Shiawase Life April 20, 2012 at 3:04 pm

I heart you, Kath, but I will never heart sardines….I gave ’em a good college try (actually several) but they just…don’t…no. :)


43 AnneW April 20, 2012 at 3:18 pm

I’m with you on the new Bodypump release- the music is terrible! The lunges are KILLER though!


44 Kath April 20, 2012 at 3:21 pm

Have you heard anything bad about eating “smoked” fishes when pregnant? I thought (thought being the key word) that your not supposed to eat smoked meat or fish when preggers. I am not at all judging… just curious if that was anything you had researched.


45 Kath April 20, 2012 at 3:26 pm

Also.. I recently bought some sardines. And I may have made the misake of buying the cheap ones, but they had a spine looking bone in them?!? Is that normal?? It kinda grossed me out.


46 KathEats April 20, 2012 at 3:49 pm

Yes it’s normal. That’s where the calcium is! It’s soft and should mash right in!


47 KathEats April 20, 2012 at 3:51 pm

Hmm.. Good point. Smoked salmon is to be avoided or steamed but I think since these are canned (ie cooked) they are OK


48 Andrea @ The Skinny Chronicles April 20, 2012 at 3:33 pm

Try sardines on pizza with fresh pineapple. Yum! Happy Friday!


49 Amelia April 20, 2012 at 4:15 pm

Ah, yes Pump 81. My gym launched it about 3 weeks ago and I was tired of it the second week. I am so glad that the instructors have now stopped teaching this entire release. I do love the fast and dirty squats though –>heavy, quick, DONE!

I agree that the back track is a bit out of control. I went lighter and focused on my form and still felt it. It pains me to watch some women flail the bar around with too much weight and poor form. :( Oh, and ask your instructor if they can do the alternate bicep track. There are two for this release and the alternate track is SO much nicer and kinder music!!

Love the colorful lunch. :)


50 Alyssa (factsandflax) April 20, 2012 at 4:30 pm

Mango looks delicious!


51 Gillian G. @ When Bread Is Broken April 20, 2012 at 5:00 pm

That looks delicious! THANK you for posting about those smoked sardines btw – I just moved to California where there is a Trader Joe’s every two miles and I must agree that they are the ever. I bought the smoked herring today too, with high hopes :)


52 Zoe @ loseweightandgainhealth April 20, 2012 at 6:06 pm

I like the sardine recipe – thank you. The photo of the silver fish in the silver bowl is great too!


53 Molly @ RDexposed April 20, 2012 at 6:40 pm

You have me contemplating trying sardines after not liking them on a way too salty pizza 3 years ago.


54 Kathy April 20, 2012 at 7:24 pm

Best way EVER to eat sardines …. Toast, butter, little smear of ketchup and smash sardines on top. Yum Yum!


55 Janice April 20, 2012 at 7:56 pm

Mm Sardines are soo good, lol. My mother and I like to eat them with crackers as snacks for lunch sometimes. Its a great snacking food when I want something salty.


56 Ashley @ Coffee, Cake and Cardio April 20, 2012 at 8:07 pm

Looks awesome! Thanks for sharing about body pump!


57 Mary Legare Whaley April 20, 2012 at 9:28 pm

Ugh! Music totally dictates a workout. There’s nothing worse than a bad selection of tunes. But good for you for pushing through! I love me some sardines! The first time I opened a can, I had a brief moment of “omg. tiny fishes…” But now, I don’t even chop them up. I usually just lay them out on my bread, squirt some dijon mustard on top, and cover them up in a blanket of spinach leaves. =) Then I eat the heck out of ’em! You sardine salad looks tasty, I might give it a try!


58 Carla April 20, 2012 at 10:09 pm

Kath, just wanted to tell you that I shared your feelings about the new body pump release. I also think the lunge track has the potential to be dangerous with the jumping (or skipping rather) at the end. I loved that it kept my heart rate up and I’m hopeful with more practice I’ll have better form. #81 is a toughie for sure!


59 Body Pump Fan April 29, 2012 at 5:32 am

It’s not dangerous per se, but like all exercises you should do the lower impact options if you have knee or other joint problems or haven’t mastered the more basic levels. I think more instructors should stress that participants should be able to manage the first levels of a move correctly before moving onto the next. I.e. a lunge without the knee lift, then a lunge with the knee lift, and then (and only then) a lunge with a knee lift and hop). You see this a lot in Bodycombat too – some levels of lunges work up to lunges that are so low down you should be able to touch the floor with your fingertips, but some participants go straight into that by leaning their body over to the side so they touch the floor (which is incorrect).


60 Katie @ Talk Less, Say More April 20, 2012 at 10:54 pm

Your mangoes always look so good! I just bought two and while they weren’t bad, they weren’t as good as I wanted them to be. :(


61 Khushboo April 20, 2012 at 11:01 pm

Music makes such a difference for a good workout- grunge wouldn’t work for me either!


62 Lauren @ Oatmeal after Spinning April 21, 2012 at 9:36 am

The music will grow on you- just give it a chance. :) I’ve been listening to it for the last 4 weeks or so and love all of the songs now- well, I’m not crazy about the SONG for biceps (which is the one and only “grunge” song- there’re more techno and pop than anything else), but love the workout!
I taught the launch last night and people were dead at the end- which made me very happy! My favorite actually is the back track- I think it’s killer and I love it! I also really like the squats (and I always dread the squat track) and the abs are pretty awesome too- especially the mountain climbers. And then there’s the shoulders…
I bet you’ll like it all two weeks from now. :)


63 Fran@ Broken Cookies Don't Count April 22, 2012 at 7:49 am

I like the idea of mixing in the brown rice. Of course I would leave out the sardines.


64 KathEats April 25, 2012 at 7:15 am

We always go to the beat of the music… I can’t imagine not? Usually faster beats get more 2:2 and less singles but this was fast b beat + singles most of the song


65 Body PumpP Fan April 27, 2012 at 3:25 am

Ok, I see what you mean (which is why i was puzzled, as the timing of 2x2s etc doesn’t change but more singles can make a track feel like it is faster). It depends what type of release the programme directors go for. Some focus on time under tension, others focus on fatiguing the muscles.


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