9/24/12 - Paula's Eating /Exercise Journal: Thursday

by Paula (Clean Eating Expert) 25. September 2012 14:37

Good morning!  Realizing that not every person looks forward to working out like I do (I've said before that  for me workout is better than anti-depressants).  What to do to keep motivated is as easy as taking charge of your plan of action.  It's called  free will.  Don't sign up for membership or classes because someone else convinces you to ( I recently fell for this at a gym...read the fine print!).  Find something that interests you!  You'll stick with it longer.

Make sure you acknowledge your progress to yourself.  If you have more weight to loose, you can often see that first bunch come off more easily.  If it's the last ten pounds, that can be a 'motivation buster'.  Mix it up.  Try something new.  Throw in 50 reps/low weight once a month vs. 12 reps with moderate weight week after week.  Muscles actually become accustomed to the same thing and need a change of pace for a kick in the pants.  It's easy to get on a bike with a magazine or watching Oprah and loppingly pedal along...Wow ,  that 30 minutes went by fast!  SURE!  You didn't sweat!  Try jump rope or walking lunges.  Can't read a magazine during that.

Most importantly, recognize that you are working out for YOU. To improve your quality of life, to keep your internal systems running to their best ability...to improve your overall health.  If you fit into your Friday night special jeans..well, that's a bonus~! 

 

 Thursday 9/24 Workout:

Recumbent bike- 30 minutes

Strength train- Back, abs

Bent over barbell row- 26 lb bar

Spike squat

Pilaties leg straight twist- 8 lb ball

back row- 2 tubes

45 degree e.z. bar row- 29 lb on bar

overhead pull down- 2 tubes

 

 Thursday 9/24 Food Diary:

Breakfast- 

apple(67 cal)

1/2 cup Kashi go lean, 1/2 cup Archer cinnamon start protein cereal- (180 cal)

1/4 cup blueberries- (20 cal) 

Lunch-

 3 1/8 oz. tuna steak (175)

Salad- 2 cups spinach, sweet pea pods, brocolli (65 cal)

P.M. Snack-

Apple(67 cal)

1/4 cup green beans ( 15 cal)

Dinner-restaurant

5 oz crab (375 cal)

Salad (55 cal)

2 glasses wine(200 cal)

Dessert-

 Chocolate dessert ( split with friend )( 195 cal)

 

TOTAL CALORIES- 1470

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Paula's Healthy Living

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