1/18/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 19. January 2013 08:06
 

I've been saving my pennies and saved up enough to book several weight training sessions with my former coach, Trish.  She has many woman's body building titles, and knows alot about nutrition and digestive issues (which has plagued me for 4 years).  We sat down to talk before working out to catch up and to allow her to look through my workout/nutrition diary that I use every day.

I wanted her to look at the diary with a critical eye where I could use some improvement.  I put on 3 pounds when we took the children away for a weekend and am having difficulty getting them off. I thought, in general, I was eating a clean, healthy diet.  But when you have an experienced workout person peak at it...well, I have some room for improvement.  We are  experimenting this week on cutting out the fruit ( which I love soooo much), to see if the sugar in the fruit is metabolizing straight into sugar in my system.  I'm hoping that it isn't because I love my apples, grapefruit and blueberries!

The we did a little bit of training ( because we talked for so long).  Wow.  The box hop-ups onto a 12 inch metal box instantly winded me.  Just getting out of my comfort zone with someone supervising really hit my muscles.  I'm not overly sore today ( you shouldn't be.  If you are so sore you can't function the next day, get a new trainer.  That's NOT how it's supposed to be). It was a rush.  She's a dignified, classy woman who trains hard, helps others and is just a really nice person.  It was alot of fun.

 1/18- Monday Workout :

Spinning class- 55 minutes, 20.3 miles 

Strength train chest/triceps

chest press on stability ball- 15 lb

cable overhead triceps extension- 2 tubes

flat bench dumbbell flye- 15lb

standing triceps pushdown- 2 tubes

push-up on stability ball

triceps kickback- 10lb

rotating French press- 10lb

Pilaties reformer class- 55 minutes 

 

 1/18 - Monday  Food Diary:

Breakfast-

2 grapefruit (80 cal)

1 cup egg whites, 1 cup spinach (130 cal)

 A.M. Snack-

whole  wheat toast (70 cal)

12 organic, dry roasted, no-salt almonds (100 cal)

apple (57 cal)

 Lunch-

3 oz Tuna steak  (158 cal)

8 asparagus spears (23 cal)

Protein shake (90 cal)

 P.M. Snack-

6 organic roasted, no-salt almonds (50 cal)

1/2 cup non-fat cottage cheese,1/4 cup blueberries (100 cal)

Dinner-

4 3/4 oz swordfish (325 cal)

11/2 cups romaine lettuce, 8 asparagus, 1 red pepper ( 68 cal) 

Dessert-

apple (57 cal)

TOTAL CALORIES-1308

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Paula's Healthy Living

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