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!
mmm turkey avocado is my favorite sandwich ever! glad you got to help your friends, but too bad you didnt get that salad bar! i love salad bars. more so than bars with booze! haha. this past weekend was fun because i got to play in the mountains and hmm on the menu this week? it is up in the air!
Great job today! You are so awesome at sticking with the BFL!
The fun thing I did this weekend was having my own “movie night” at home with 2 episodes of Weeds Season 1 and some sweettarts – bc what is a movie night without some sort of movie treat : )
I can’t wait to make a cold couscous salad later this week with garbanzo beans, cucumbers, red peppers, onions, and carrots and some sort of dressing, I’m thinking some rice vinegar…I’m hungry just thinking about it!
your smoothie looks awesome!!!
i wonder what apple sauce would taste like in a smoothie!!?? hmmmm. i shall try that!
my fav. meal i am exceited to make… my “dads sauce” tempeh with mushrooms!!
and zucchinni “chips!”
Your leg workouts look great!
And no worries about lunch, it was a great on-the-go option!
This weekend I spent Saturday SHOPPING… for BFL food. So much fun =)
And I’m really excited to create a healthy twist on my Mom’s meatloaf and use it for 2+ meals this week!
Your week seems to be starting off great, keep up the good work!
xo
K
That shake looks incredible, love eating it with a spoon!
I have a creamy beef enchilada recipe that I’m going to take a stab at this week, hope it’s good. 🙂
thanks for this girl — i have been dying to find a good workout for my lower bod! i gotta firm up those buns, ya heard?
Mmmm caramel light frappies 😀 That oaty bread looks delicious!
1. I spent time with my fam at home!
2. Hmm I have sooooo much food I need to eat up, so I won’t be cooking anything dramatic. But maybe coming up with something for my quinoa!
wow, it doesnt seem like you are eating so little calories, I feel like it is alot of food, but last time I was eating that low of calories I was totally depriving myself! do you try to eat a certain range?
You all are making me hungry with all the great sounding food ideas you have ~ MMMM! Thanks for sharing.
N.D. ~ It’s funny but I’ve learned that when you fit in all the healthy stuff (lots of veggies and fruits, lean protein and limited carbs) that they really do not add up to ton of calories. I guess there is some truth to the healthy food takes up more space philosophy – maybe. I am trying to shoot in the range of 1,200-1,500 calories with my ratios focused on 40% protein, 40% carbs and 20 % fat. I have found that matching my proteins with healthy carbs and a little healthy fat (& fiber) really makes my food stick with me longer. I am also working on eating smaller meals more often so that I am actually hungry every 3 hours. If I am not hungry, then, I know my meal before was too big. Some days that is the case. I am focusing on listening to my body’s hunger signals as a gauge more so than focusing on the calories. I am doing the range to keep myself in check because I know I can eat ALOT of healthy foods 🙂