12/4/12- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 5. December 2012 08:00

I saw a great article in Fitness Magazine in the November/December 09'.  It was an interview with Jillian Michaels, the well known t.v. fitness trainer, lifecoach and author.  She believes that the two biggest pitfalls to losing weight are:

1. Not having the willpower to reduce your calorie intake.

2.Quitting workout because you don't see and feel results quickly enough.

These two reasons surely bring down alot of people with good intentions.  Solutions?Try to cut yourself a break.  Workout and clean eating is about baby steps for many.  Try to make one change per week, knowing that your own personal health is the prize( and if you don't gain 5-10 pounds over the holidays...thats good too).

Workout with a friend.  Its alot more difficult to quit on a friend, then just telling yourself, 'oh I'll do it tomorrow'. 

Invest in yourself and buy a class package for pilaties, spinning, aerobics or strength training.  Your not going to just chuck good money because you want to sleep in a little while longer.  Cash is a good motivator.

Create a goal prize.  Be it a day at a spa, a new outfit, or an overnight at a bed and breakfast.  Just don't make the prize a whole chocolate decadence cake!

 12/04 Workout Diary:

Recumbent bike- 30 min

Strength Training-legs/shoulders

Press squat

Seated shoulder raise- 25lb

Plie with dumbbell-25 lb

Straight arm shoulder raise- 5lb

Ball wall squat- 12 lb

 Bent arm shoulder raise 12 lb

12/04 Food Diary:

Breakfast-

apple(57 cal)

whole wheat toast, 1 tbls jam ( 100 cal)

3/4 egg whites, 1 cup spinach, broccoli slaw (105 cal)

A.M. Snack-

Grapefruit (40cal) 

 Lunch-

 salad-  1/2 cup mixed greens,1/2 red sweet pepper, 1/2 cup broccoli, 1 tbls black beans (80 cal) 

 1/2 cup Crab delights (80  cal)

P.M. Snack-

1 apple (57 cal)

Homemade popcorn (90 cal)

Dinner- 

Not counting tonight

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Paula's Healthy Living

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