11/12/12- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 9. November 2012 10:48

 The upcoming holidays often bring travel to visit friends and family.  Is it possible to stay on track with exercise and clean eating while on the road?  Sure!  It takes planning and some discipline, but it is doable.

If you have a set of exercise tubes or the water filled weights, like I have, that can help if you don't have access to a gym in the city where you are traveling.  You can also find exercises on line that use your body weight as resistance such as push ups against a sturdy piece of furniture, bench dips on a kids play gym or anything that you can come up with that raises your blood pressure for a few minutes.  If you do have access to a gym, many sell 1 week passes to people from out of state (with proof of residency with i.d.).  At the very least, take your gym shoes, and walk some stairs, or in the  neighborhood your staying.

Keep mindful about cocktails.  If your at a restaurant, ask about sugar-free, lower calorie options.  Look back in my previous blogs for a more complete calorie list of different alcoholic drinks.  They can add up!

Especially at Thanksgiving, the sheer quantity of food is a challenge.  Implement portion size tricks (as seen in previous blogs), filling your plate with vegetables or drink a big glass of water right before you sit down at the table.  Remember about putting on a bikini...before you take that piece of 600 calorie pecan pie.

 

 Monday-11/9 Workout :

Recumbent bike- 30 minutes

Treadmill- 26 minutes, 1.82 miles

Strength training- chest

Flat-bench bar press- full bar with 29lb in weights

Pilaties magic circle press

Flat-bench dumbbell flye-15 lb

Push up on bench

Cable chest push- 1 tube

Omega squat- 8lb (sumo squat, combined with extended arm chest flye)

Alternating dumbbell chest press

Pilaties class (reformer) 

Walking lunges

Monday- 11/9 Food Diary:

Breakfast-

Organic steel cut oats(150 cal)

1 apple ( 57 cal)

A.M. Snack-

1 apple (47 cal)

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

Lunch- 

3 oz.chicken (160 cal)

Salad- 1.5 cups spinach, 5 asparagus, 1/2 cup organic black beans (210 cal)

 P.M. Snack-

1 apple (70 cal)

2/3 cup high fiber cereal ( 90 cal) 

 Dinner- 

2 oz. Pork loin (100 cal) 

1.5 glasses of wine (150 cal)

salad- mixed greens, 1 tbls dried craisons, 1 oz. fat free feta, coated with special salad dressing [oil based, not creamy](180 cal)

Dessert-

1 Whey protein shake(90 cal)

TOTAL CALORIES-1240

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Paula's Healthy Living

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