9/26/12- Paula's Exercise/Eating Journal - Saturday

by Paula (Clean Eating Expert) 26. September 2012 20:00

Hi. I talk to people about my interest and enthusiasm for workout.  Some people look at me like I'm from another planet.  They tell me they really don't like to workout, or can't find the time to fit it into their schedule or just can't consistently stay with a program.  Statistically, nearly 50% of those who begin a routine, typically, quit within 6 months.  I believe that they quit because they didn't begin working out because they wanted to, but rather,  they begin because someone else wanted them to begin, or a doctor told them they needed to, or for the approval of someone else.

 Edward Deci, PhD., a professor of psychology at University of Rochester says that " those who begin a workout routine to feel better is more likely to succeed than someone doing it to look better."  Deci says that "in exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for 6 months or more."

In tomorrow's blog, we'll talk about 3 ideas that Deci speaks of to change the attitudes to help someone achieve success in workout and body changes.

Workout-

Recumbent Bike, 30 minutes

Strength Training- Triceps

Triceps kickback-12lb

Lying overhead dumbbell press- 12 lb.

One arm overhead triceps extension- 2 flat bands

Bench dips

Triceps pushdown- 2 tubes over door

Behind the back lift- 5 lb.

Food Diary:

Breakfast-

Apple(70 cal)

2 tbls Organic almond butter ( 120 cal)

2 pieces whole wheat toast ( 70 cal)

 

A.M. Snack-

Grapefruit ( 40 cal)

1 carb master 8 oz yogurt (90 cal)

1/2 cup Archer protein cereal ( 90 cal) 

 Lunch

2 1/2 oz. shrimp ( 70 cal)

Salad- 2 cups mixed greens,, green beans, zucchini, 1/4 cup black beans( 109 cal)

P.M. Snack-

Apple (80 cal)

Fruit Ice bar(90 cal)

Dinner-

4 oz tuna steak(160 cal)

1 cup zucchini, yellow squash, onions, garlic(60 cal)

1/2 cup wild rice ( 210 cal)

Dessert-

Homemade air popcorn(90 cal)

1 piece carrot cake ( 125 cal)

TOTAL CALORIES- 1361

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Paula's Healthy Living

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