7/23/12 Paula's Eating/exercise Journal: Thursday

by Paula (Clean Eating Expert) 24. July 2012 08:00

Hi! How are you doing with all your hard work toward clean eating and working out more consistently?  That process is a constant re-evaluation of how your body reacts to different foods/exercises, and choosing those directions that show you  the best results and gives you the most energy and happiness.

One factor that really helps keep me motivated during aerobic workouts is music.  Whats playing on my i-pod, the rhythm, the words in the song...really effects my energy level.  Now, you can download play lists from a variety of on-line sources.  Pick a beat that keeps you rockin' and rollin'.  I love a great mix of oldies and some new 'hot' artists.

* Thanks for the feedback from you all.  I love to hear your comments and all the positive feedback your sending.  Check out my new series of videos on our link or see them on U Tub, http://www.youtube.com/user/HotForYourhealth  where I show exercise machines from the gym.  The next series of videos will show the workouts I do from my home (you can do most all the body's muscle groups well from your home also, if you don't have access to a gym).

Thursday 7/23 Workout:  At gym

Precor Elliptical- 30 minutes, 2.90 miles

Strength Training- Legs

Rear kick- 30 lb.

Lunges- 40 steps X 3 sets

Leg Press- 90 lb. ( as seen in U tube video, access off .MD homepage)

Smith machine squats- 40lb.

Leg curl- 50 lb.

Leg extension-40/50/50

Leg press (Hoist brand)-66 lb.

Thursday 7/23 Food Diary:

Breakfast-

Whole wheat low fat muffin (100cal.)

1/2 cup egg whites with onion, squash (137 cal.)

A.M. Snack-

One Source Protein Shake-Chocolate- (280 cal.)

Lunch-

3oz. canned light albacore tuna (90 cal.)

Salad- 1 sweet red pepper, 5 spears asparagus, 2 cups spinach, 1/2 cup broccoli, 1/8 cup edamame (95 cal.)

P.M. Snack-

5oz nonfat soft serve yogurt (90 cal.)

2 tbs. Organic almond butter ( 160 cal.)

apple, sliced (67 cal.)

Dinner- 

5oz. Tuna steak- pan seared ( 260 cal.)

2 ears corn ( 110 cal.)

1/2 cup brown rice with peas ( 150cal.)

Dessert-

1/2 cup blueberries, with 1/2 cup non fat yogurt , 1/3 cup Archer cinnamon protein cereal (130 cal.)

TOTAL CALORIES- 1669

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Paula's Healthy Living

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