Dinner #3 A La The Husband!
I LOVED reading all the fantastic eats you have planned this week on yesterday’s post. You all seriously made me hungry and I was taking some notes to make your recommendations!
This morning I actually debated turning my alarm off and going back to bed. I was soooo tired when it went off that I didn’t believe my alarm clock was right. But, I remembered my Body-For-Life Commitment and that you burn the most fast/calories ALL day with an AM workout. So, I dragged myself out of bed and hopped on the treadmill for my HIIT’s.
I decided to mix up my HIIT’s today and do what I am calling “Power HIlls”. I increased my speed and grade every minute so that I was speed walking up a BIG HILL. I could definitely feel the burn in my legs, hamstrings and bootie! It got my heart rate up for sure and I think it may have been even tougher than running fast especially when you do NOT hold on.
** Happy Faces are level 8 – that’s fun that 8 ) equals a 
LOL**
minutes 1 & 2: 3.5 mph @ 1% grade(level 5)
minute 3: 3.6 mph @ 6% grade (level 6)
minute 4: 3.7 mph @ 7% grade (level 7)
minute 5: 3.8 mph @ 8% grade (level
minute 6: 3.9 mph @ 9% grade (level 9)
minute 7: 3.6 mph @ 6% grade (level 6)
minute 8: 3.7 mph @ 7% grade (level 7)
minute 9: 3.8 mph @ 8% grade (level
minute 10: 3.9 mph @ 9% grade (level 9)
minute 11: 3.6 mph @ 6% grade (level 6)
minute 12: 3.7 mph @ 7% grade (level 7)
minute 13: 3.8 mph @ 8% grade (level
minute 14: 3.9 mph @ 9% grade (level 9)
minute 15: 3.6 mph @ 6% grade(level 6)
minute 16: 3.7 mph @ 7% grade (level 7)
minute 17: 3.8 mph @ 8% grade (level
minute 18: 3.9 mph @ 9% grade (level 9)
minute 19: 4.0 mph @ 10% (level 10) – I think at this point, my legs burned off and ran away.
minute 20-21: 3.5 mph @ 0% grade (cool down)
I whipped up a fantastic protein pancake (click HERE for the recipe) for Meal #1 @ 7:17 am.
I topped it with Chunky Almond Butter and Agave Nectar ~ HMMMMM! This might be one of my FAVORITE breakfasts ever.
I rolled it up into a pancake burrito so I could enjoy it on my commute into work.
Meal #2 @ 10:04 am started out with my new favorite base for ANY WRAP. Start out with a BIG La Tortilla Factory GIANT low carb tortilla, smeared 1 Laughing Cow Lite Wedge, 2 Tbsp Spicy with Harissa Hummus & 1 BIG Tbsp TJ’s Roasted Red Pepper Spread.
Then, add in your favorite toppings. Today I selected 2 oz Honey Roasted Turkey with a sprinkle of green onions. It reminded me a bit of “pin wheels” ~ so creamy and spicy – MMMMMMM!
I had actually packed up a really good lunch for today but I realized AFTER my AM snack that part of my lunch was my snack ~ oops! So, I DID get my salad after all and headed out to Whole Foods since I can NEVER get enough of their fantastic “bars”.
Meal #3 @ 1:22 pm consisted of all of my favorite things. I started off with this amazing salad.
* Romaine & Mixed Greens with a little purple cabbage
* Edamame with a small teaspoon of dried cranberries (protein & carbs together – perfect!)
* Cherry tomatoes, mushroom slices and some broccoli
* My FAVORITE balsamic onions
and tow GIGANTIC BEANS ~ LOVE these beans!
And because a girl can never get enough fiber in her diet, I added a side of grilled veggies ~ so good! I think I could eat these alone and call it my meal.
4 oz grilled teriyaki chicken for my protein
and 1/2 a cup brown rice for my carb.
It was the perfect lunch ~ seriously though! I helped serve up a big sheet cake of Chocolate Chocolate cake today for the birthdays at work and wasn’t even tempted to have a single bite! Go me!!! I really think having satisfying food goes a LONG way in helping you to resist the temptations that lurk everywhere in the office!
When I was ready for a little something sweet, I whipped up Meal #4 @ 4:25 PM – A Chocolate Banana “Milk Shake” MMMMMM……I honestly look forward to THIS shake every day. The EAS Chocolate Whey Protein Powder is by far the BEST and I am not a big chocolate person either!
After work I ran to the store to stock up on all our goodies for the week. When I came home, The Husband was in action cooking dinner for us. Ok, seriously, I have to mark my calendar. I think this is now the THIRD TIME he has cooked for us since I’ve known him. LOVE him for that because I was totally exhausted.
Against his will, he pulled out these Trader Joe’s Turkey Meatballs from the freezer. He said that turkey does not belong in spaghetti ~ just ask any Italian 
LOL
I picked them up awhile back thinking they’ could be used for a fast meal. The stats are pretty nice.
The Husband in action ~ “selecting his spices” and covering up his “secret sauce”. He’s funny!
While he cooked, I made up some “garlic” bread for him using the Orowheat Onion Rolls that his mom got us. I pulled them out of the freezer, added a little butter, garlic seasoning, pepper and parmesan. I did have serious BREAD ENVY because garlic bread is like some of the BEST bread EVER!
The finished product ~ Turkey Meatballs in a secret sauce plus Multi-Grain Pasta with a little sauce mixed in to keep the noodles from sticking (“he’s clever!”)
For our veggies, he cut thick slices of the Heirloom Tomatoes I got at the market and made them up just like I did HERE.
I had 1/2 cup of Multi-Grain pasta with 2 turkey meatballs in special sauce with a sprinkle of parmesan and fresh basil. The sauce was actually amazing ~ the Husband NEEDS to cook more The meatballs were, eh, ok ~ we both agreed that they were too “turkey” tasting. I think I might be spoiled on the real deal – nothing is as good as real homemade meatballs versus packaged ones. I probably will not buy these again, but, instead, will double my next batch and freeze 1/2.
I had 3 Heirloom Caprese Slices ~ YUM! This is my one of my FAVORITE salads and sandwiches. If it would’ve been BFL approved to eat the entire plate, I would have 
LOL
All together on the fancy new blue mat The Husband bought me this weekend.
Stat Recap:
Calories consumed: 1,510
Calories burned: 2,851
Steps taken: 10,887
Ratios: 35 % Protein, 35 % Carbs, 30% Fat
TWO Fun Sites I heard about today from two message boards I LOVE!
* You can run a 10K no matter where you are at on 10/2009 by joining the Nike 10K Human Race ~ click HERE to learn more about it.
* The Daily Mile Training Log is a fun FREE site that just might motivate you to get in those miles ~ click HERE to check it out – so cool!
QUESTION OF THE DAY:
What is one of your absolute favorite websites that you LOVE to visit? It can be one you read for motivation, support, gossip, news, or what not.
I’d have to say for me, it isn’t one site, but, a bunch depending on the the mood. I LOVE people.com for gossip, my weight watchers buddy group and lately my Bad @$$ Team at the bodyforlife-tracker.com. For recipes, Myrecipes.com and cookinglight.com. Of course I am addicted to reading blogs and tweets too!
I am off to catch some zzz’s and hopefully wake up NOT tired tomorrow! Have a great nite all!
Leg Workouts X’s 2
Happy Sunday all! Today was such a bootie busting day as we installed a hardwood floor for our friends. I went to help The Husband out and to treat their 14 stairs as my stair master for the day. No worries though, I STILL kept my BFL commitment and fit in my workout!
I got up at 6 AM to make sure I could fit in my planned Body For Life Lower Body Challenge even though I knew I’d be getting a good working running up and down those stairs.
5 minute Warm-Up on the treadmill
Quads
Leg Extensions – I think I can start 10 lbs heavier next time
12 reps at 20 #
10 reps at 25 #
8 reps at 30 #
6 reps at 40 #
Dumbbell Squats
12 reps at 40 #
12 reps at 50 # (high point)
Hamgstrings
Alternating Forward & Backward Lunges
12 reps at 20 #
10 reps at 25 #
8 reps at 30 #
6 reps at 40 #
Leg Curls
12 reps at 15 #
12 reps at 20 # (high point)!
Calves
Seated Calf Raises
12 reps at 15 #
10 reps at 25 #
8 reps at 35 #
6 reps at 40 #
Standing Angle Calf Raises
12 reps at 35 #
12 reps at 40 # (high point)
Abs~ performed VERY SLOW for each side no weights added.
Obliques
12 reps
10 reps
8 reps
6 reps
Crunches
12 reps
12 reps
I quickly showered and whipped up Meal #1 at 7:34 am – an Almond Chocolate Banana Milk Shake! I packed up my eats (including taking pictures) for the day to take with me why I slurped on my shake.
1 Scoop EAS Chocolate Protein Powder
1 frozen banana
1 Tbsp Crunchy Almond Butter
Ice
It was soooo thick I had to spoon it! I definitely NEED to start each day with ice cream for sure!
We stopped at Starbuck’s on our way to our friend’s house for The Husband’s breakfast. We had his & hers drinks! I had a 1/2 water and 1/2 decaf Pike (LOVE THAT NAME!) coffee and he had the big Caramel Frappucino LIGHT with Whipped Cream Added (he’s funny!)
Meal #2 @ 10:30 am was fantastic! I started off with 3/4 c low-fat cottage cheese
and topped it with two pluots – YUM! They were so sweet and crunchy and perfect.
We pondered breaking for lunch which I had totally planned out. They have this cool store called The Nugget which is very similar to Whole Foods. I was planning on hitting up the salad bar and getting some grilled chicken (protein) and beans (carbs) *sigh* It never happened. So Meal #3 @ 1:30 pm was a fantastic candy bar. I LOVE the chocolate peanut butter flavor! It tastes just like a candy bar – YUM!
In an attempt to add in veggies to my meal, I also had some cherry tomatoes. I know, this meal wasn’t REAL food but it was all I had given our options and what I packed up “just in case” we didn’t get lunch.
We were still working away when Meal #4 rolled around @ 4:18 PM. I had a super juicy nectarine and two Sargento Low-Fat Cheddar Cheese.
I should’ve taken a picture of the floor for you all to see – it turned out so beautiful and we even put on brand new 5 3/4 inch base – the tall stuff.. I LOVE the contrast of bright white base with a dark hard wood floor – it looks amazing!
The Husband decided I had worked hard enough today and shouldn’t have to cook. I was torn because I know I needed to cook the meals I have planned, but, I found a good option when we stopped at the diner again.
Meal #5 @ 6:47 pm (a little early but i was hungry!) was pretty tasty. I ordered a side of steamed veggies (that they charged $4 for! Crazy!) and topped them with teriyaki sauce.
Plus I had 1/2 of this Turkey Avocado on Wheat Sandwich. It was pretty “tasty” with the oatey, nutty bread, red onion, tomato slices, mashed avocado and turkey.
So, that was our fun filled Sunday! I am completely exhausted, but, a little hungry now. I think I’ll make up a Vanilla Banana Shake for Meal #6, read a little and get to bed early.
STAT RECAP
SATURDAY STATS:
Didn’t calc calories consumed since it was my day off
Calories burned: 2,863
Steps taken: 10,532
SUNDAY STATS:
Calories consumed: 1,237
Calories burned: 2,906
Steps taken: 11,774 (i swear it felt like more!)
Ratios: 38% protein, 37% carbs, 25% fat
I hope you all had a fantastic weekend. Our weekend was really good but super busy. I seriously NEED another day to recover and be able to just relax.
FUN Questions of the day:
1. What fun thing did you all do this weekend?
2. I am planning our menu for the week and shopping tomorrow. What is one fun dish you are excited to make or try this week?
Nite all!
It was bound to happen….
I woke up today completely excited for my FREE DAY but in an odd way sort of sad I didn’t have a workout plan to look forward too. It’s only been 1 WEEK and I am missing a workout – seriously?! That’s funny…..I must have needed to go back to bed especially since i didn’t set the alarm to sleep in. I think since I zonked out so early last night my body was ready to get up on time at 5:15 am *sigh*
I weighed in this morning for week 1 on my BFL challenge so my FREE DAY wouldn’t mess up my WI tomorrow. I am down 1.2 lbs – I’ll take it – it’s a start and it’s in the right direction!
I went to my Weight Watcher meeting this morning because I actually miss it when I don’t go. It was a GOOD meeting and there was a lady there who I LOVE – she has lost over 70 lbs and I swear she gets smaller every time I see her. She gave a little speech this morning that was really inspiring.
I came home starved and ready for breakfast. Since today was my FREE DAY that means I get one day out of each week to each whatever I desire and not follow the BFL guidelines. I really tried to listen to what my body was craving the most even though I had secretly been planning this day in my head all week!
I started off with 1/2 a Thomas Double Fiber English muffin topped with crunchy almond butter. (1/2 because The Husband stole the other 1/2)
Plus some deliciously juicy watermelon.
All together a his & her 1/2 & 1/2 plate ~ it definitely hit the spot.
Since it was The Husband’s Moms Birthday, we took her favorite Starbucks drink to her. It was my birthday too since it was my FREE DAY so I had a grande iced nonfat decaf latte (that spilled on me as soon as I took a drink ~ booo!)
We headed off to the Farmer’s Market and this time I decided to join The Husband for lunch. I had a Grilled BBQ Tri-Tip Sandwich from BigNUgg BBQ. I think I figured out something funny about me. Since I had an entire sandwich to myself it didn’t taste as good as when it was The Husband’s and I could have a bite or two. Maybe I need to have him order it for himself and then ask for a bite?!
The Sandwich was still pretty tasty, but, I have to admit I got a belly ache after and it just didn’t sit well with me. Maybe because I rarely consume mass amounts of beef?! It filled me up pretty much ALL day. This sandwich was fairly healthy though too because tri-tip is a lean cut of beef. I was so ready to eat clean and get back to BFL eating after just this one sandwich….but, it was my FREE DAY so I couldn’t do that! LOL.
Here are my Farmer’s Market goodies for this week. I am still working on using up some from last week so I didn’t buy the entire market.
Nectarines & Pluots!
BIG funky Heirloom! I think I am going to make an Heirloom Caprese Salad with these. So, here is a fun fact I learned about Heirloom tomatoes. If you want them NOT to split open, you need to store them stem side down. They last longer and you don’t get those funky brown cracks/splits that way.
Candy Cherry Tomatoes!
3 Bell Peppers for $1 & the BIGGEST bunch of cilantro I’ve ever seen.
Butter Toffee Almonds for The Husband & Raw Almonds for me. Two Types of my FAVORITE Corn Tortillas ~ original & green chilii. Does anyone know if corn tortillas can count as you healthy carb on BFL? If not, I will freeze them for a free day. I think they should but…….I am still a newbie!
All together with corn and a BIG seedless watermelon.
After the market, we did a little shopping and headed out to the nephew’s foot ball game in the 107+ degree heat. Even with am umbrella and spray bottles of ice water it was BLAZING HOT! I snacked on a cheesestick, nectarine and a handful of pumpkin seeds during the 3 hour game.
When we got home, we relaxed in the a/c for a bit and I shared some Dove Chocolates with The Husband ~ MMMMMM, I think EVERY FREE DAY needs to include chocolate – so good!
We met up with The Husband’s Mom next to celebrate her birthday. We hopped in the car and headed to Fresh Choice……Then, IT HAPPENED!!!
It was bound to happen that one day I’d do the “unthinkable” of all bloggers and FORGET my camera EVERYWHERE I went today. I didn’t just forget, but, I also forgot my phone too so I had NO BACKUP PLAN except The Husband’s Mom’s phone.
It totally sucks because I had some fantastic pictures to share with you all. You can check out pictures from my last visit HERE to get an idea. So sad 
I made up a great healthy salad full of every veggie on the bar, plus beans with a side of balsamic vinaigrette and had a cup of SPICY Chicken Posol soup to start. I moved onto a slice of veggie pizza plus 1/2 a corn bread with honey spread and 1/2 a lemon bread. We all had mini ice cream cones before ROLLING out the door.
After doing a little shopping with The Husband’s Mom we headed out to finally see Julie & Julia! It was a bit long and I really wish they would’ve been able to meet! I LOVED both story lines though and could relate on so many levels. The funny part was so could The Husband ~ he told me after the movie that he gets it now a bit more than he did before I think he was referring to how I can get bummed out when a recipe flops or I don’t have as much time as I want to blog, etc.
I couldn’t resist picking up The Book to add to my Book Stack!
From a first glimpse I think it may just be all the entries in her blog. But, I am curious to see how much of the movie they included or excluded. I also have added Julia Childs My Life In France to my library list.
I will say that I learned so much about both people from the movie. I am sorta sad now that I never took the time to dine at Julia’s Kitchen, Copia in Napa where Julia Child’s recipes were featured before they shut down They just did this past year.
I will share my stats for today’s calorie burn and steps tomorrow but as of now I am rockin’ it with no workout at 2,859 calories burned and over 10, 578 in steps! That is awesome for a non workout day but I was on the go ALL day today.
Tomorrow is going to be super busy. Back to BFL week 2 with a lower body workout to start before I pack up my eats for the day to help The Husband install a hardwood floor for our friends. I am using going up and down their stairs as more cardio!
Nite all!
Finally Friday!
Happy Friday all! I jumped out of bed today pretty excited to do my last workout for the week ~ Yahoo! I am looking forward to my FREE DAY just a little bit
Thanks everyone for all your comments on how you deal with soreness. I definitely need to put some of them to the test. I usually make sure I eat a banana and sometimes milk for the potassium.
Today was another HIIT day and I decided to do the same workout I did on Wednesday since it worked so well. I had pondered the idea of working hills, but, decided speed work was better today. I did walk for 5 minutes first to loosen up my sore legs.
** Happy Faces are level 8 – that’s fun that 8 ) equals a LOL
minutes 1 & 2: 3.5 mph (level 5)
minute 3: 4.0 mph (level 6)
minute 4: 5.0 mph (level 7)
minute 5: 5.5 mph (level
minute 6: 6.0 mph (level 9)
minute 7: 4.0 mph (level 6)
minute 8: 5.0 mph (level 7)
minute 9: 5.5 mph (level
minute 10: 6.0 mph (level 9)
minute 11: 4.0 mph (level 6)
minute 12: 5.0 mph (level 7)
minute 13: 5.5 mph (level
minute 14: 6.0 mph (level 9)
minute 15: 4.0 mph (level 6)
minute 16: 5.0 mph (level 7)
minute 17: 5.5 mph (level
minute 18: 6.0 mph (level 9)
minute 19: 7.0 mph (level 10) – I did it & hit my HIGH POINT, but, I wonder if I could’ve pushed more….hmmmm
minute 20: 3.5 mph (cool down)
Meal #1 at 7:05 AM involved this fun “Mangolicious” bag of frozen fruit I got at Trader Joe’s ~
Mangos, Raspberries and Blueberries ~ I LOVE how it looks sugar coated when it’s frozen – now worries, it’s just the fruit straight up!
I also added 1/2 a cup of this Low-Fat Organic Almond Vanilla Milk with 1/2 a cup of water & 1 scoop of the EAS Vanilla Whey Protein Powder.
Super thick and creamy. This totally reminded me of cake batter in a good way – think cake batter ice cream! I like the vanilla protein powder but I think the chocolate might be better. I don’t know – I’ll have to try it with frozen banana and make a banana shake to see how it compares.
I was absolutely looking forward to Meal #2 @ 10:04 AM. It involved one of my absolute favorite healthy crackers ever – Kavli! These are WAY BETTER than WASA so if you can find them, try them ~ you’ll LOVE them too.
I made up a fantastic “crackerwich” using a few of my favorite things.
2 Kavli Heart Thick Crackers
1 Laughing Cow Lite Wedge
1 Tbsp Spicy with Harissa Hummus (SO GOOD!)
4 oz lean turkey breast
Attempts of freshly ground pepper but it was all out
MMMMMM….Crunchy, spicy, creamy good!
My co-worker forgot her lunch today and it worked out perfectly since I wasn’t sure if I was going to eat my entire can of tuna that I made. I ALWAYS use Fat Free or Low Fat Greek Yogurt for my MAYO in any tuna salad. You cannot tell the difference at all and why not add some healthy protein versus a blob of fattiness Just a thought.
Click HERE for my Mayo-Less Tuna Salad Recipe. Meal #3 @ 1:07 PM
I actually forgot the pickle today and added a little red bell pepper for color ~ MMMM.
On the other side of my bread I decided to add a little smear of the Spicy with Harissa Hummus since I had it. So good – I think I might have to try mixing hummus and tuna together – the combination was fantastic!
I had a side of super sweet cherry tomatoes. I debated putting them in my sandwich too but didn’t think it would be so picture pretty .
All together it was a perfect fast lunch when I didn’t make anything up the night before.
I was totally slammed at work yesterday and didn’t have time to make up my planned Meal #4. I ended up grabbing a quick bag of 100 calorie almonds to get me through the afternoon when snack time rolled around at 4:00 PM. LOVE THESE!
Meal #5 at 5:20 PM If you want to call it that didn’t get photographed. I was starving on my drive home so I reached into my lunch bag and had 2 oz of the Turkey you see above with a green pluot. It did the trick in holding my over until dinenr.
When I got home we had to run out to finish getting The Husband’s Mom’s birthday stuff – her birthday is tomorrow! Happy Pre-Birthday Mom #2
Meal #6 was grabbed while we were out because I pretty much convinced The Husband that I was melting at 7:38 PM and needed to eat right then. He told me he was planning on taking me out tonight (dinner plus Julie and Julia – ahhh!) but I was too tired for it all (I sucked!) No worries, I am totally taking a rain check on that one
We stopped at his favorite local place M&S Tasty. It’s like a family owned diner but they custom made my dish for me – Yeah – LOVE them for that and allowing me to have a BFL meal!
I had grilled chicken with a small squirt of teriyaki sauce.
Plus a side of STEAMED VEGGIES. They were perfectly crispy and crunchy! I seriously need to learn how they steamed them so good.
And here is the part you will LOVE! The only carb options they had were white things (white rice, soba noodles – white, not buckwheat, potatoes – fried) so I had them give me a slice of plain wheat bread on the side! I figured I had a few carbs from the teriyaki sauce so I only had one slice. The old guy I KNOW thought I was crazy like that doesn’t go together at all, but, he was like alright, if it’s what you want. Then, he kept asking me if my meal was good and enough LOL
It was the perfect dinner – seriously! The Husband stole some of my chicken but I didn’t share my veggies at all I was such a party pooper last night. We finally got The Food Network back on cable (Comcast was having issues for like a month) and i sat down to watch it. I think I lasted through 1 10 minute segment before falling asleep on the couch – no blogging, nothing! Yup, I am OLD
I can’t wait for my FREE DAY!!! I am not going crazy eating wise, but, I do plan on having a FREE MEAL and a FREE treat. Oh and I can actually sample my way through the farmer’s market now on all the healthy fruits and veggies – yahoo!
STAT RECAP:
Calories Consumed:1,341
Calories Burned: 2,541
Steps Taken: 8,419
Ratios: 42% protein, 38% carbs, 20% fat
120 oz water!
Have a fantastic Saturday all! I’ll see tomorrow night after the farmer’s market, nephew’s football game, mom’ #2 celebration and more. If I can I hope to fit in 20 minutes of Gentle Hatha yoga for stretching!
Whole Foods Makes My Day
Filed under: Body For Life, Daily Eats, Product Reviews
Hi All ~ This is going to be a quick post. I just finished working and NEED sleep So glad tomorrow is Friday and I think I’ll be done with my project *fingers crossed* I am absolutely looking forward to my FREE DAY and a day off of workouts on Saturday. My legs are still sore but getting a little better I think. My co-worker told me to try some Gu Shots as she thinks that helps with soreness. Not sure I remember if Gu has helped me with that before or not.
This morning I was up at 5:06 AM to get in my Upper Body Workout.
5 minute Warm-Up on the treadmill
Chest
Barbell Bench Press
12 reps at 50 #
10 reps at 55 #
8 reps at 60 #
6 reps at 60 #
Pec Flies (you know the ones that are like, we must, we must, we must increase our bust! Does anyone remember that?!)
12 reps at 25 #
12 reps at 20 # (high point)
Shoulders
Seated Dumbell Press
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
Front Lateral Raises – next time go 5 lbs heavier
12 reps at 10 #
12 reps at 15 # (high point)
Back
One Arm Dumbell Rows
12 reps at 10 #
10 reps at 20 #
8 reps at 25 #
6 reps at 25 #
Lat Pulls
12 reps at 35 #
12 reps at 35 # (high point)
Triceps
Tricep Press
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
Cable Extensions
12 reps at 10 #
12 reps at 15 # (high point)
Biceps
Alternate Dumbell Curls
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
Hammer Curls
12 reps at 15 #
12 reps at 20 #
I did a few minutes of stretching after. My entire workout took 56 minutes – I think I was moving slow from being tired and sore.
Moving onto today’s eats. I was starving again when I went to workout. I think next time I will have a handful of nuts before if I am like that. I dove right into Meal #1 at 6:45 AM post workout. I was craving “fried” eggs something I rarely have so I had them cooked in nonstick spray with sea salt and pepper.
Plus 2 slices of Ezekiel toast – dry.
All together I think I downed it in like 5 minutes since I was running late despite getting up earlier than planned LOL
Meal #2 – 10:05 AM Chocolate, Banana, Almond Protein Shake.
My co-worker & I headed to Whole Foods for lunch today. I was all set on a salad until I saw the healthy BFL options. Meal #3 at 1:08 PM. I seriously I think I could eat here EVERY day if it wasn’t so expensive.
Grilled Citrus Shrimp (for only $2 a skewer)– brushed with OJ and Lemon juice plus herbs – you have to love that combo! Each skewer is 2 oz (1/2 my protein) so I added a little bit more protein.
With 2 oz grilled chicken – YUM! I LOVE that they will weigh it for you right there. I told the lady why and she probably thinks I am crazy, but, said she totally understood.
Especially when I told her I only wanted a 1/2 cup of brown rice.
For good measure, I threw in a bunch of grilled veggies – delish!
Meal #4 at 4:00 PM I totally wanted chocolate after seeing the fantastic cookies n cream cupcake my co-worker got at Whole Foods. So I swamped my AM snack for this perfectly balanced Pure Protein Bar – Check out the stats 18 g carbs, 20 g protein, 4.5 g fat – not too bad!
I LOVE that it was totally chocolate covered.
With chocolate chips inside! This was the Chocolate Deluxe Flavor – it was eh, ok. A little powdery, but, it did the trick at filling me up.
I took a work break for Meal #5 at 7:38 PM. I broke really quick to run to the Farmer’s Market to get some more HUMMUS before they closed and came back for part 2 of my Whole Foods day ~ a BIG salad. I don’t remember everything in there but just imagine EVERY vegetable you can get plus egg two HUGE beans and my FAVORITE Balsamic Marinated Onions. You do not need any dressing at all when you have these onions – so good!
I added a 6 oz serving of TJ’s Organic 0% Plain Yogurt with a nectarine for more protein and some carbs.
I just finished meal #6 at 10:16 PM ~ 1 c watermelon plus 2 Cabot LF Cheese Squares.
There you have it ~ another successful BFL day. I guess that wasn’t so quick afterall. I can’t believe I have 5 days under my belt and only ONE workout left this week – yahoo!!!!
STAT RECAP:
Calories Consumed: 1,461
Calories Burned: 2,538
Steps Taken: 5,356 (glued to my desk ALL day – boo!)
Ratios: 36% Protein, 37% Carbs, 27% Fat
QUESTION OF THE DAY: What do you all do to get rid of muscle soreness? I need some ideas
Ok, I am exhausted and off to catch some zzzz’s before I get up for a fun filled Friday. Nite all!
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