7/22/12 - Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 22. July 2012 08:00

Welcome back.  Today we are going to talk about working the butt area.  As I have aged over forty, the workout God's above have some cruel joke going on with gravity.  Anyway, you have to keep working those glutes. Do leg work once or twice a week depending on availability, and the results your striving to achieve.

Some of the most effective, at home exercises for glutes are, 1. lunges; stepping forward with one leg, bending down into a bent knee, the other leg extended straight behind you,  then switch legs.  You can step into them 1.)  in a stationary place or 2.) lunge while moving in a line or circle. 2. Squats.  Stand with feet shoulder width apart, hold dumbbell by the weighted end with both hands, keeping back straight, squat down ( like your sitting onto a bench) until your quads are almost parallel.  Do 3 sets of 12-15.  3.  Standing low cable kickback.  You can do this at a gym, or you can do it at home if you have a tube with an under-door catch.  Stand with good posture, and kick your straight , but not locked, leg behind you.  Do 3 sets of 12.

 A good butt often signifies being in great shape.   It makes you feel young and spunky.  So work hard, be consistent, and enjoy how well those 'skinny jeans' feel!

Wednesday 7/22 Workout:

Recumbent bike- 30 minutes

Strength train- triceps; at home/ gym

Lying triceps extension- 26lb

Standing one arm overhead- 1 tube

Standing triceps push down- 2 tubes

Triceps kickback- 10 lb.

Gym: Standing triceps extension- 20 lb.

triceps pushdown-20lb.

Low row- 40 lb.

Pulley- 40 lb.

Wednesday 7/22 Food Diary:

Breakfast-

1/3 cup non fat cottage cheese, 1/2 cup non fat yogurt, 1/2 cup Kashi Go Lean cereal (120 cal.)

1/4 cup blueberries, 1 peach(135 cal.)

A.M. Snack-

apple with 2 tbls. organic almond butter (220 cal.)

Lunch-

5 oz chicken breast  (250 cal.)

Salad- 2 cups spinach, 5 spears asparagus, 1/2 cup broccoli, dried edamame (140 cal.)

P.M. Snack-

Grapefruit, peeled ( 40 cal.)

12 roasted unsalted almonds ( 110 cal.)

Dinner-

4 1/2 oz salmon ( 177 cal.)

3/4 cup sauté onion, garlic/zucchini/yellow squash, mushrooms( 60 cal.)

1 tomato-sliced ( 26 cal.)

Dessert-

1/2 cup mixed berries with 1/2 cup non fat vanilla yogurt with 1/4 cup Archer cinnamon protein cereal(120 cal.)

TOTAL CALORIES- 1403

 

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Paula's Healthy Living

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