10/24/12 Paula's Eating/Exercise Journal- Saturday

by Paula (Clean Eating Expert) 25. October 2012 17:21

I want to congratulate everyone on working hard with workout and eating clean, as best you can.  It's hard work, but you'll see continued results in your overall health, and your goals.

If you want to blast some more calories, try mixing up the number of reps per set, or the weight used (less weight-higher reps,
more weight- 8-10 reps).  Shock your muscles into action! 

Don't read a magazine or have easy conversation with your workout friend.  Bump your efforts up a notch.  Use a heart rate monitor to gauge your workout percentage of effort.

If you have access to a gym, use a bike, treadmill or elliptical that has an interactive program. Try a random, heart challenge or cardio blast program. The changes in the program changes randomly so they can be more challenging. 

                                                        Saturday- 10/24 Workout Diary:

                                            Elliptical- 2.6 miles, 30 minutes = 15 minutes with weight gloves

                                                  Strength training- back/legs (gym)

                                                           Pulley row- 30 lb

Low Row- 30 lb

Leg curl - 97 lb

Upper back- 35 lb

Leg press- 147 lb

Rear delt crossover- 20 lb

Lunges ( 50)

Saturday- 10/24 Food Diary:

Breakfast-

Apple (67 cal)

3/4 cup egg whites, 1 cup spinach ( 100 cal)

A.M. Snack-

Whey protein shake(100 cal)

Lunch- 

3  oz. Tuna steak(156 cal)

8 asparagus spears(26 cal.)

1/2 cup quieno ( 145 cal)

P.m. Snack-

Grapes( 30 cal)

1/2 cup Fat free yogurt,1/2  fat free cottage cheese(100 cal)

Dinner-

Fundraiser- ate lots 

 

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Paula's Healthy Living

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