8/24/12 - Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 25. August 2012 08:00
When your focusing on staying fit, cardio and muscle growth.  It's good to have a program with diversity and challenges.  This keeps you from loosing interest and your muscles from plateauing.  Fitness trainer Ezell Owen Jr. (NASM, AFFA, NFPT, BS in Wellness), stresses focusing to isolate the muscle, especially when using cable machines, or doing ab work.  He tells clients to focus on both the up and the down motions when using machines.This helps hit different sections of a muscle group (for example, triceps).  This helps you achieve a strong, well rounded shaped muscle.  "If your going to spend the time to workout, you should get the most out of each exercise, so focus! Don't get distracted by people, or stresses in your head."  I agree.  When you feel the burn after a really great workout, you feel jazzed, and pumped , thriving for more challenges! 

Monday 8/24 Workout:

*This week I'm doing heavy weights, 2 sets of 12

Elliptical- 15 min, 1.2 miles 

Strength Train Gym- Legs

Bike- 10 miles, 55 minutes

Pilaties, reformer

Leg press 163 lb

Leg exertion- 91lb

Leg curl- 60 lb

Lunges (30 strides)

Rear kick- 75 lb

Smith machine-split squat- 20 lb

Monday 8/24 Food Diary:

Breakfast- 

 1/2 peach, 1/4 cup yogurt, non fat vanilla, 1/4 cup protein shake mix(111 cal)

 A.M. Snack-

2 oz Lox(80 cal)

Whole wheat toast(70 cal)

Protein shake ( 151 cal)

Lunch-

2 1/2 oz carrots, 1 whole red pepper(63 cal)

non fat frozen yogurt( 110 cal)

P.M. Snack-

2 small apples (67 cal)

4 oz turkey slices (180 cal)

Rainier cherries ( 30 cal)

Dinner-

5 oz strip steak (388 cal)

salad, zucchini, fat free feta, cherry tomatoes, 1/3 cup green beans(70 cal)

Dessert-

10 almonds(100 cal)

2 dried apricots( 40 cal)

TOTAL CALORIES- 1460

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Paula's Healthy Living

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