A Healthy Southern Cookout

Happy Labor Day all!  Today was an awesome day – I started out with an amazing double workout – HIIT and Upper Body.  Then, worked around the house with The Husband, cooked a fantastic lunch for him/his friend, prepped lunches for the week, caught up a little and prepared a Southern Dinner.  I cannot wait to see my total calorie burn tomorrow when I upload my Body Bugg results – it should rock!

As soon as I got up, I put on my workout clothes so I’d have no excuse to get out of it.  But, you know what, I really was ready and wanting to workout.  I started out with my HIIT workout of the day.

** 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: 5.5 mph (level 7)
minute 9: 6.0 mph (level
minute 10: 6.5 mph (level 9)
minute 11: 4.0 mph (level 6)
minute 12: 5.5 mph (level 7)
minute 13: 6.0 mph (level
minute 14: 6.5 mph (level 9)
minute 15: 4.0 mph (level 6)
minute 16: 5.2 mph (level 7)
minute 17: 5.5 mph (level
minute 18: 6.0 mph (level 9)
minute 19: 30 seconds @7.5 & 30 seconds @ 8.0 mph (level 10)  -woohooo! I shouted to The Husband “I am goin’ fast mama, real fast” from Talladega Knights LOL!
minute 20: 3.5 mph (cool down & panting)

I cooled down a bit, filled up my water bottle, made The Husband breakfast and did a NEW upper body workout.  It rocked because I hit my 10’s every single time.  It only took me 2 weeks to figure out how to actually work out for BFL correctly I think but now I know – AWESOME!

Chest
Pec Flies
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
12 reps at 15 #

Barbell Chest Press 
12 reps at 60 # (high point)

Shoulders
Bent over shoulder raises (like reverse flies)

12 reps at 10 #
10 reps at 12.5 #
8 reps at 15 #
6 reps at 17.5 #

12 reps at 15 #

Seated Dumbbell Raises 
12 reps at 15 # (high point)

Back

Wide Grip Lat Pull

12 reps at 25 #
10 reps at 30 #
8 reps at 35 #
6 reps at 40 #
12 reps at 30 #
Reverse Lat Pulls

12 reps at 30 # (high point)

Triceps

Tricep Cable Extensions

12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 22.55 #
12 reps at 15

Tricep Dips – 12 reps (barely made these!) (high point)

Biceps

Bicep Curls

12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #

12 reps at 15

Hammer Curls 
12 reps at 20 #

I did a few minutes of stretching after.  My Upper Body workout took 44 minutes ~ right on target & it totally rocked – yahoo!

I was pretty much starving when I finished, but, I knew exactly what I wanted for meal #1 @ 9:15 am.  I took a La Tortilla Original Low Carb tortilla (the 50 cal ones) – heated it on hte gas stove burner like they do on the Food Network 😀 and topped it with some homemade fresh salsa.

Then, I added a heated 1 serving of Leftover Ham and Egg Cheese Casserole – SO GOOD!

 

We did a little shopping at Home Depot (I think like our 5th time this weekend) and stopped at Starbuck’s.  I picked an unsweetened iced tea.

 

When we came back The Husband’s friend stopped by and I cooked them lunch.  The Husband requested to have the same BLTA’s that we had yesterday.  It worked perfectly for me because I STILL had turkey bacon left to use up. Meal #4 @ 12:45 pm

Oaty bread with AVOCADONESS, sea salt & pepper!

Plus 4 slices of a fun “Christmas’ Heirloom tomato!

YUM ~ I heart BLTA’s!!!!

For my side, I made up a batch of Kale Chips!  So, here I had their lunches all prepared and ready to go.  The Husband’s friend asked me what I had made and when I told him asked if I was on some health kick 😀  I was like, um, no, they are really good and taste just like potato chips and dipped in ketchup, like fries.  He didn’t believe and tried them.  He LOVED them and even asked to take the recipe home to make for his wife/daughter. I had to share all my Kale Chips with The Husband and his friend even though I put out regular chips/PopChips for them to eat – so funny!  Seriously – you all NEED to try these – they rock!

 

After lunch, I prepared a modified version of the Eating For Life Sesame Beef for lunches this week.  So, I know you are are not supposed to get the seeds/membrane of jalepenos on your hands when you cut them but my brain broke when I was cutting up a orange/yellow hot pepper.  HOLY HOTNESS!  I used my hands to remove the seeds and all – ugh!  I TRIED EVERY trick I read on the internet to get the HOT out from soaking my hands in milk. oil and lemon juice.  NOTHING worked – my fingers are still on FIRE as I type.

After my failed attempts to get the HOT out, I settled down to watch the last part of the Rachael Ray show with a Chocolate Banana Milk Shake for Meal #3 @ 3:45 pm – MMMM LOVE these protein shakes!  They are my favorite afternoon treat. 

P.S. WALL-E says Hi!

  

Dinner tonight was a totally Southern meal and I wasn’t even planning for it to be that way.  I just grabbed everything out of the fridge that sounded good.  I started off making up a bag of Trader Joe’s Southern Green Blend.

 

I cooked it up with 1/2 Tbsp Extra Virgin Olive Oil, 3 garlic cloves minced, season salt, pepper and 1 c chicken broth.

Next up, I prepared our Body For Life LEAN Pork RIBS!  I used a center cut pork loin cut into “rib” shapes.  Fun fact ~ any meat that has “LOIN” in it, is the leanest.  I seasoned it with Emeril’s Original Essence.

Then, I topped it with some BBQ sauce.  I served up 4 oz but honestly only at about 3 oz before giving the rest to The Husband.  My eyes were way bigger than my stomach.

I made up a batch of healthified Sweet Potato “Home Fries”.  YUM – I think I could eat a plate of these alone.

 

Plus a big bunch of Southern Greens.

And a small taste of The Husband’s Healthier Potato Salad.  So GOOD and I am not even a potato salad type of person.

All together a totally healthy Southern Comfort Meal!  I also made corn for The Husband and his mom, but, I didn’t have any….if only I had more room 😀

STAT RECAP ~ TO BE UPDATED IN THE AM!

Calories consumed: 1,204

Calories burned: 3,036

Steps taken: 12,860

Ratios: 34% Protein, 39% Carbs, 27% Fat

I WANT TO GO TO BLOGWORLD IN LAS VEGAS!!! 

I had to share this with you all because honestly who wouldn’t want to go to an event that includes BOTH LAS VEGAS and BLOGGING! Oh and have the event paid to boot!  BlogCatalog is having a FANTASTIC contest where you can not only win an ALL ACCESS FREE pass to the Blog World and New Media Expo, but, you also get 1 million page impressions!!! Hello, I might fall off my chair if my site came up with 1 million page impressions in one day.  Oh wait, that IS My GOAL! 😉  I would LOVE the opportunity to hop on over to LAS VEGAS for a long weekend of FUN and attend a Blogging event BIGGER than any event I could ever imagine.  Pick me, pick me!  Oh ya, and if you want a chance to win too, click HERE to check it out.

Phew ~ that was a LONG post!  Kudos to you all if you are STILL reading 😀  I am off to plan out my Lower Body Workout for tomorrow morning and read a little!

Nite all!