2/12/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 9. February 2013 08:00

 

There are reasons other than looking good in your Friday night jeans, to make sure to work your gluts.

1.       Your gluts help propel you (in conjunction with your quads and your hamstrings).

2.       Your gluts work together with your back to keep you upright (According to the 09’ Women’s Health Training Guide.  70 % of people with lower back pain also have weak gluts!).

3.       Along with the core, the gluts help to balance you for solid stability.

Try doing:

-plies’ with a weighted bar or a single heavy dumbbell.

Front lunge with push-off (like a marching motion)

-side lunge

-curtsy squat followed by arabesque with 8 lb weight

-hip bridge and heel drag (stability ball)

  2/09 Workout :

Recumbent  Bike - 30 minutes

treadmill- 30 minutes, 2 3/4 miles 

Strength train- biceps

Rows- 12lb

Concentrated curl- 15lb

preacher curl 26-lb

cable curl

21;s 26lb

Side biceps row- 2 tubes

 

  2/09 Food Diary:

Breakfast-

Small apple (47 cal)

Organic steel cut oats (150 cal)

3/4 cup berries (40 cal)

A.M. Snack-

3/4 cup egg whites, 1 cup spinach, 2 asparagus, 1/3 cup broccoli slaw (130 cal)

Lunch- 

5 oz. scallops (140 cal)

Salad- 2 cup mixed greens, 1/2 red sweet pepper, 4 asparagus, 1/4 cup garbanzo beans (120 cal.)

P.M. snack-

1 grapefruit (57 cal)

1/2 cup green beans (15 cal)

Dinner- 

4 oz pork chop ( 205 cal)

1 cup spaghetti squash with sprinkle of Parmesan( 32 cal)

1 glass wine (100 cal) 

1 cup brown rice pilaf (205 cal) 

1/3 cup roasted zucchini, yellow squash (40 cal) 

Dessert-

Homemade popcorn (90 cal)

TOTAL CALORIES: 1401

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Paula's Healthy Living

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