11/18/12 - Paula's Eating/Exercise Journal : Wednesday

by Paula (Clean Eating Expert) 19. November 2012 08:00

 Daily Exercise/Workout Journal, Part 1:

 When I first began writing my blog, several months ago, I talked about the importance of my working out/food diary that I write in every day.  Since we've signed on media partners in Lexington, Louisville,KY and Indianapolis, IN, we've begun to reach an expanded audience in those cities due to that media coverage.  The diary is such a motivator for me, and I feel its worth talking about again.

The daily journal that I use I created myself, and had them collate and copy at a print store.  There are styles available to buy at bookstores and online.

My journal has 2 days per page (except on Sundays).  I write how my general health is doing and my weight (when I weight myself).  Then there is a space available where I write my cardio accomplishments.  On the opposite page, I write my specific weight training exercises done (when I work with a trainer, having the details of the session written down allows me to go back and re-use those specifics for my benefit,  at no additional expense).  The journal in general, allows me to track my training progress, and my general health.

The journal empowers me to enjoy a sense of accomplishment when I write down my hard work

 11/18 Workout Diary:

Biking on the street- 13.53 miles, 70 minutes

11/18 Food Diary:

Breakfast-

3/4 egg whites with 4 asparagus spears (110 cal)

Whole wheat toast, 2 tbls, no sugar added jam (100 cal)

A.M. Snack-

5 Organic, roasted, no salt almonds (60 cal) 

1 banana ( 95 cal) 

 Lunch-

4 oz Mahi Mahi (100

 salad-  1 cup mixed greens, 4 cherry tomatoes, broccoli slaw (55 cal)

P.M. Snack-

1 apple (57 cal)

1/3 cup grapes (30 cal)

8oz non-fat soft serve yogurt (90 cal)

Dinner- 

4 oz Mahi Mahi (100cal)

3/4 cup beets, roasted/broccoli(30 cal)

1 cup green beans, sautéed with onions(50 cal)

1/2 cup brown rice ( 120 cal)

1/2 cup grapes (40 cal) 

TOTAL CALORIES-1052

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Paula's Healthy Living

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