2/19/13- Paula's Eating/Exercise Journal : Friday

by Paula (Clean Eating Expert) 20. February 2013 09:00

           There are so many great exercises to hit your abs to make your core stronger which helps support your spine and posture and gets you ready for the dreaded bathing suit wearing during spring break!  Pilates bicycle, double toe touches from a reclined seated position, plank, and reverse crunches just to name a few.

              One that I’ve used lately really hits your abs and lower body; diagonal wood chop.  Holding a weighted medicine ball, a barbell, or a really big can of veggies (if you need to do your workout on a budget).  Hold the weighted ball above your left shoulder with your feet shoulder-width apart (your head and torso should also face left).  Bring the ball down across your torso down to your right knee or ankle (depending on flexibility) with straight arms.  Repeat 10 times, and then switch sides.

              If you want extra burn, increase the speed of the exercise.  Most importantly, make sure your core is engaged and firm to protect your back, and work your abs.

                *If your work out with a trainer leaves you feeling sore to the point where you can' function the next day, find a new trainer!  Their job is to motivate and challenge you, not to incapacitate you

 

 2/19 Workout :

Recumbent Bike- 30 minutes

  2/12 Food Diary:

Breakfast-

1 cup organic egg whites, 1 cup organic spinach, 1/2 cup spagetti squash, 2 asparagus (118 cal) 

A.M. Snack-

apple (57 cal) 

Lunch- 

Salad-1 cup mixed greens, sprinkle of carrots (50 cal.)

1/2 cup brown rice, with mixed veggies ( cooked for kids the night before) (150 cal)

1/2 cup spagetti squash ( 20 cal)

P.M. snack-

Grapefruit (40 cal)

9 organic roasted, no salt almonds( 60 cal)

Dinner-  restaurant

squash/hazelnut salad with vinegerette ( 200 cal)

1/2 white pizza ( flatbread)(300 cal) 

2 Glasses Wine (200 cal) 

Dessert-

carrot cake (300 cal)

TOTAL CALORIES: 1500

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Paula's Healthy Living

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