8/27/12 - Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 28. August 2012 08:00

Good Morning.  If you generally try to follow clean eating theories and do some forms of workout 3-4 days per weak you are off to a great start!

If you are looking to move your results to a new level, you need to pump up your training level (and that doesn't always mean paying for a trainer to yell at you).  Try using the next heavier weight (have someone spot you for the first few reps to you gain confidence with you style/form.  Don't go heavier if that requires you to sacrifice form.  That's the time when you can get hurt).

Try to increase walk speed.  If you can have a casual conversation with your friend with a coffee in-hand, your not going fast enough.  Increase your speed=higher calorie burn.

Now throw in whole food with lots of veggies and fruits ( throw zucchini or spinach in your egg whites, put spinach on your sandwich, or wrap.  Have green beans, asparagus or carrots for your a.m. snack.  Use creativity and enjoy.

P.S. Why am I qualified to give opinions on any of this?  I don't have any workout physiology or nutrition degrees.  I do have 20 years of interest/passion surrounding these issues.  It's my hobby.  What brings me joy.  I've investigated through magazines, on line ( such as great educational sites such as YourCity.MD), interviewed nutritionists, workout trainers and other hard-core workout friends.  I try to be safe while exploring my enthusiasm.  I hope you all enjoy the blog.  Give me feedback and share your thoughts- Paula

 Thursday 8/27 Workout :

Recumbent bike- 30 min

Strength train- triceps

Lying triceps extension- 26lb bar

triceps extension- 12 lb

Triceps pushdown- 2 tubes

Standing(originally behind the head) triceps extension- 1 tube

Lying overhead dumbbell press-10 lb

Standing triceps extension- 1 flat tube

Triceps dip on stability ball

Bosu cable press down 

Thursday 8/27 Food Diary:

Breakfast-

1/3 cup egg whites with spinach, asparagus, 4 cherry tomato (128 cal)

Whole wheat toast, 1 tbls sugar free jam ( 90 cal)

A.M. Snack-

Apple ( 67 cal)

Lunch- 

 4 1/4 oz tuna steak(190 cal)

Salad- 1/4 beets, watermelon, feta, green beans(55 cal.)

P.M. Snack-

1/4 cup non fat cottage cheese, 1/2 cup non fat vanilla yogurt, 1 grapefruit, peeled and torn into bits, 1/4 cup blueberries (155 cal)

Dinner-  Fundraiser at my Families home for Cancer

1 small portion chicken curry(90 cal)

Steak tartar(200 cal)

wine(300 cal)

 Dessert-

Brownie ( 300 cal)

TOTAL CALORIES- 1575

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Paula's Healthy Living

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