12/18/12- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 19. December 2012 09:40

 

I must admit that I'm not very good about stretching (except after spinning class) after weight training.

It feels good to stretch, but is it phsiologically important?  Len Kravitz, Ph.D., co-ordinator of exercise science at the University of New Mexico, say that an important (but not widely known) benefit of stretching is that it "helps realign the muscle proteins within the muscle".  This means that stretching allows the muscle to perform at its' peak.  This can also help the muscles overall development.

Many yoga masters would also praise the mental benefits of stretching in winding the mind down, help the mind transition down from work or school and to add some peace to your environment. 

Workout  12/18: Friday

Bike- 30 minutes 

Strength train-triceps/biceps/shoulder

Biceps row- 15 lb ]

triceps extention- 12lb

Straight arm shoulder raise- 5lb

starting block kickback- 1 tube

seated triceps extention- 20 lb

low cable biceps row- 2 tubes

 Food Diary 12/18: Friday

Breakfast-

Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal) 

1 apple (67 cal)

A.M. Snack-

1/2 cup non-fat cottage cheese, 1/8 cup non-fat yogurt ( 105 cal)

1 apple (57 cal) 

 Lunch- 

4 oz Mahi mahi (100 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,11/4 cup yellow squash, 1/8 cup cucumber, 2 tbls black beans (100 cal)

P.M. Snack-

Homemade popcorn (90 cal)

8 almonds (80 cal)

Dinner- 

Sushi (300 cal)

1/2 cup brown rice ( 170 cal)

1 cup high fiber cereal (120 cal)

TOTAL CALORIES-1369

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Paula's Healthy Living

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