2/23/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 24. February 2013 09:00
  10 Tips to Help You Slim Down: Part 2-

    Yesterdays tips were more practical clean eating tips about what to include or remove, to give you more energy and more results from your workouts.

    Today’s tips are more about staying motivated:

       1.       Find a workout buddy, and put your workout clothes on, or pack them , for a lunchtime walk.  When others are expecting you to attend something, you are more likely not to blow off your workout.

       2.       Develop a goal and give yourself a non-food related prize if you achieve that goal.  Schedule a manicure, massage, a new workout outfit, or sign up for an extra Pilates class.

       3.       Hang a calendar and mark what days you worked out and ate right.  If you’re working towards a vacation getaway, mark that in a different colored marker to stay on track with your goals.

       4.       Make healthy foods look pretty and treat yourself like a ‘guest’ in the presentation of your foods.

       5.       Keep a food/exercise journal.  Make it a convenient size to carry in your bag or purse and have honest journaling.

Remind yourself regularly how well your are doing.  If you fall off the wagon, don’t abandon ship.  Just begin with a clean slate at the next meal, and for your whole next day.  Splurges are good if they are an appropriate size and not everyday.  Otherwise they are a new ‘food plan’, not a ‘splurge’.

 

 2/23 Workout :

Treadmill- 2.25, 30 minutes

Strength Training- abs/triceps

ab crunch on stability ball with lateral twist- 8 lb ball

triceps kickback- 10 lb

stability ball weighted bar skull crusher- 26 lb bar

reverse crunch ( bench)

 2/23 Food Diary:

Breakfast-

Grapefruit (40 cal) 

1 cup organic egg whites, 1/4 cup broccoli (110 cal)

1/2 cup high fiber cereal with water (90 cal) 

A.M. Snack-

1 English muffin , 2.3 tbls organic almond butter(268 cal) 

Lunch- 

4 oz orange Roughy(100 cal)

1/2 cup spaghetti squash ( 26 cal) 

 4 asparagus(26 cal.)

P.M. Snack-

1 cup egg whites, 1 cup spinach, broccoli slaw ( 119)

Dinner- 

4 oz salmon (300 cal) 

salad- mixed greens, tomato ( 80 cal)

Dessert-

1 cup non fat yogurt, 1/4 cup berries ( 120 cal)

TOTAL CALORIES: 1349

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Paula's Healthy Living

Comments (1) -

Stretch
Stretch
3/11/2014 4:26:36 AM #

There’s some great quality information here.
Thanks for this posting, very useful for me.

Regards,
Lung

Comments are closed


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