10/15/12 - Paula's Eating/Exercise Journal- Monday

by Paula (Clean Eating Expert) 13. October 2012 08:00

Last year when the economy took a down-turn, most Americans re-evaluated expenses that previously had seemed irreplaceable.  Many people saw gym memberships as a luxury expense.  As a single parent, I did the same. I am fortunate that I had already acquired over the years, a set of barbell weights, tubes, bands, a Bosu (half spherical piece of equipment that you can stand on while doing reps of weight lifting exercises, which encourages core stabilization), a stability ball, a very old recumbent bike, and a treadmill, a street bike and a good old fashioned pair of running shoes to hit the pavement with!  I can really get most muscle groups targeted with my home set up.  BUT, there are benefits to a gym if you can join for a nominal enrollments fee and a low monthly fee (price out the major chains, YMCA, community centers or many church organizations in the south have full gyms as part of their facilities).

The Consumer Reports National Research Center found that 37% of people surveyed, said that they don't use their home gym equipment as much as they thought they would.  If you have a friend to meet at the gym, you are more likely not to blow it off.  Also, many people use gym time as a social outlet (it's better than a  double latte' and biscotti at a coffee shop).

If you pay for a class or a half hour with a trainer, you probably won't find an excuse not to participate.  Most importantly, do it for your continued better health!

Workout :

Recumbent Bike- 30 minutes

Strength train- biceps/legs(50's this week- 50 reps, low weight)

Walk on street- 4 miles, 45 minutes

Pilaties class- 55 minutes 

Stability ball curl

Biceps curl- 12 lb

21's- 5 lb

Plie squat- 12 lb

Walking lunges (50)

Biceps curl- 1 tube

Seated alternating biceps curl- 5 lb

Dumbbell glut/arm extension- 5 lb

Concentrated curl- 8 lb

Food Diary:

Breakfast-

apple(67 cal)

Organic steel cut oats(150 cal)

1/4 cup blueberries, raspberries(20 cal)

A.M. Snack-

1 apple (67 cal)

2 tbls Organic almond butter (130 cal)

Lunch- 

2.6z. Tuna packet(90 cal)

Salad- 2 cups romaine, 4 cherry tomatoes,1/4 cup frozen peas (60cal.)

P.M. Snack-

Apple- small ( 50 cal)

2 dried apricots (25 cal)

Homemade air popped popcorn(90 cal) 

Dinner- 

1 cup protein cereal(168 cal) 

2 oz pork, 2 oz chicken(175 cal) 

 Caesar  with low calorie Caesar dressing( 120 cal )

1/2 cup ice cream ( 120 cal)

TOTAL CALORIES-1332

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Paula's Healthy Living

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