7/6/12 - Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 7. July 2012 05:50

Hello, This week I'm going to shake things up with my workout.  If you follow the same sequence, same weight, same cardio, you will plateau in your progress to tone and stay fit.  I like to rotate through 3 different weight groups.  1. Do regular weights ( what you can personally handle- not too easy, not too hard) that you can manage for 3 sets of 12-15 reps.  The next week I'll do 3 sets of 8 reps but with heavier weights that I can barely complete the last 3 (watch to keep your form true when the weight makes the last reps hard)  This really pumps up the tearing down of the muscle (which surprisingly makes the muscle grow).  The third week ( and where I am this week) I do 50's.  Thats 50 reps of lighter weights.  It seems super easy at the beginning, but believe me...by rep 30 on up, they push your ability to the mat!  With 50's, you only do 1 set of each exercise.

Muscles are smart.  If they anticipate the work to come, the muscle doesn't get challenged (or strengthened).  Mix it up between the 3 different focuses.  Trade one kind of cardio for another (bike vs. run, roller blade vs. tennis, spinning vs, elliptical)  You may be a little sore at first, but you know your challenging your body.  Stand tall and proud!  You worked hard!!

Monday 7/06 Workout:

stationary bike- 30 minute

strength training- back

upright single arm back pull -10 lb

seated row ( on door- 2 tubes)

bent over dumbbell row-8 lb

seated single arm back row- 1 tube

Monday 7/06 Food Diary-

Breakfast-

*Egg Dish Casserole-1/2 serving  (60cal.)

whole wheat english muffin-(100 cal.)

2 cups mixed berries, 1/2 cup non at vanilla yogurt ( 65 cal.)

A.M. Snack-

apple (67cal.)

Lunch-

3oz tuna steak ( encrusted with sesame seeds)(166)

salad- 2 cups raw spinach, 4 stalks asparagus, 30 edamame, 2 pieces broccoli, 1/4 cup snap peas (60 cal.)

P.M. snack-

2 plums( 60 cal.), **popcorn ( 100 cal.)

Dinner-

5oz salmon ( 300)

salad ( whole red pepper, yellow tomato, edamame watermelon, 1/4 cucumber, drizzled with balsamic vinegar, and a drizzle of EVOO(extra virgin olive oil)(120cal.)

2 glasses of wine ( 200 cal.)

 Zone bar ( 190cal.) [ my late night chocolate jones fix- no one is perfect!]

TOTAL CALORIES- 1488

Egg Dish Casserole- ( Loosely based on one I read in Oxygen Magazine)

1 cup egg whites

1/2 tsp black pepper, dash of salt

16oz fresh spinach

1/2 cup diced onions

1 1/2 cup diced cauliflower florets

1/2 diced mushrooms 1 tsp EVOO (extra virgin olive oil)

8oz non fat cottage cheese

8 oz non fat vanilla yogurt or plain greek yogurt 1/2 cup crumbled fat free feta.  could use low fat cheddar if you prefer

1tbls chopped fresh  rosemary

1/8 cup fresh asiago/or Parmesan asiago blend- to sprinkle on top

CALORIES per serving 128, total fat 2.5, makes 6 servings

Turn oven on to 350.  Coat 12 X12 glass or metal cooking container with non stick spray.  Pour in eggs, pepper and salt.  Sauté' onions, rosemary,cauliflower, mushrooms in a non stick pan with EVOO.  Add to the egg mixture. Add cottage cheese, yogurt, feta.  Stir well. Top with asiago.  Bake for 45 minutes.  Brown top under a broiler.

**. Paula's Popcorn

1 paper lunch bag 

1/2 cup raw popcorn

Put popcorn in the paper bag, and spray with butter flavored non stick spray.  Fold over top twice.  Put in microwave for approximately 2 minutes.  Open carefully.  Spray with a bit more butter flavor spray to taste.  Sprinkle with 1/8 of less salt.  Enjoy


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Paula's Healthy Living

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