10/12/08 - Paula's Eating/Exercise Journal- Friday

by Paula (Clean Eating Expert) 10. October 2012 08:39
 

The  other day my 8 year old son and I were throwing football and running around down a 1/2 mile driveway.  The next day he told me his shins hurt.  He thought it might be growing pains.  I told him it was probably shin splints.  These happen when a constant pounding causes inflammation in the tendons. It feels like an intense muscle burn up your shin.

There are a few preventative things you can try to help avoid shin splints.  Make sure you have quality athletic shoes.  If the treads are worn off the bottom, replace the athletic shoes (try getting advice at a running shoe store).  Don't start off if your just beginning , at full intensity.  Build up those muscles gradually and you'll feel less pain.  Stretch after your workout is done.  It improves flexibility and helps you avoid the shin splints in the future.

If you do have shin splints, put ice packs on them a couple of times a day.  This can reduce your swelling and the pain.  If your doctor approves anti-inflammatories for you, try taking Aleve or Advil.

Friday-10/09 Workout :

Elliptical- 15 minutes, 1.25 miles 

Bike on street- 16.54 miles, 75 minutes

Strength training- chest/triceps/shoulder

Shoulder press- 30lb

Chest incline- 30 lb

Arm extension- 40lb

Pectoral- 35lb

Standing cable pushdown- 15lb/15

Seated shoulder press- 40lb/35

Standing triceps pushdown- 15lb/15

Seated chest press- 40lb/35

Lying chest press- metal bar

Triceps extension of Bosu- 10 lb

Friday- 10/09 Food Diary:

Breakfast-

1/2 cup Nonfat yogurt, 1/2 banana, 1/8 cup blueberries(130 cal)

A.M. Snack-

Pronos protein shake (145 cal)

Small tomato, 10 baby carrots (45 cal) 

8 dry roasted, no salt almonds (80 cal)

Lunch- 

3.5 oz. Crab Delight (80 cal)

1oz. ham (30 cal)

Salad- 2 cups spinach, 4 cherry tomatoes,cucumber, zucchini (60 cal.)

 P.M. Snack-

 1 apple (67 cal)

Deep Freeze ( made with non fat yogurt) (120 cal) 

 Dinner- 

4oz. Mahi Mahi( 100 cal) 

1 large salad- spinach, zucchini, 1/2  sweet pepper, 4 asparagus spears, 1 oz. goat cheese (110 cal )

Dessert-

1/2 piece pumpkin pie, no crust (80 cal)

Homemade air popped popcorn ( 90 cal)

5 dried apricots (120 cal)

TOTAL CALORIES-1237

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Paula's Healthy Living

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