8/12/12 - Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 10. August 2012 08:00

Good Morning.  After a full week of trying to eat clean, exercise, running after the kids, going to work, keeping organized, helping with community projects...the list goes on and on.  It's amazing that it gets so complicated, and tiring for that matter.  Give yourself a pat on the back for a job well done (sometimes waiting for that pat from anyone else may be, well, a long wait). Good Job!

OK, now that we are done with the warm fuzzies, its back to work.  In a few previous blogs we've spoken about how to pump up your workout to escalate results.  One of these ways is through interval training.  Interval training is where you alternate hard and easy periods of exercise.  You have a hard blast of cardio ( running on treadmill, sprints, jump rope, jumping on a trampoline...)followed by a slower pace cardio, or weight training.   So, lets say your doing biceps curls, then,  for a period of time between 30 seconds and 5 minutes,  you run or jump rope, then slow the pace down and go back to lifting. 

Research show that you burn more calories and fat and get more aerobically fit with interval training than with typical even paced training.  Makes sense.  Pump up your heart rate, then let it fall...it's going to strengthen that heart muscle and rev up your metabolism!

Try mixing this type of training into your routine 1-2 a week.  F.Y.I- This type of training is why I love spinning class so much.  It mirrors this type of training and get me sweating and working like few other varieties can.  Try it at a studio or gym sometime.

08/08 Workout:

Bike riding, 12.2 miles , 67 minutes

08/08 Food Diary:

Breakfast-

!/3 cup non fat yogurt, 1/4 cup non fat cottage cheese, blueberries, 1/2 cup protein cereal (195 cal)

A.M. Snack-

Apple, 2 tbs organic almond butter ( 247 cal)

Lunch-

Whole wheat bread, 4 oz low salt turkey, spinach, tomato, yellow mustard (250 cal)

1/2 cup green beans (20 cal)

P.M. Snack-

grapefruit, peeled ( 40 cal)

10 dry roasted almonds(100 cal)

Dinner-

5 oz Orange Roughy ( pan seared with butter flavored spray) (100 cal)

1/8 cup mango salsa ( 70 cal)

1/2 cup brown rice with peas ( 190 cal)

12 small asparagus, with lemon ( 30 cal)

1 piece whole wheat dinner roll with balsamic vinegar and olive oil dipping sauce ( 210 cal )

TOTAL CALORIES- 1452

 

Friday 8/07 Workout:

Walk on the street, 2 hours 5 minutes, 9.46 miles 

 

Friday 8/07 Food Diary:

Breakfast- 

1/2 cup Protein Cereal (110 cal)

Protein shake- (90 cal)

 A.M. Snack-

Whole wheat English muffin(100 cal)

1 tbs. Organic Almond butter(90 cal)

Drizzle of honey (30 cal)

Lunch-

2 pieces white ricotta pizza (250 cal)

Grilled vegetables(60cal)

P.M. Snack-

Apple(67 cal)

Dessert-

Skinny Cow Ice cream sandwich (140cal)

1 glass wine (100cal)

 

TOTAL CALORIES- 1617

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Paula's Healthy Living

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