2/25/13-Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 26. February 2013 09:00

There seems to a connection between knee pain during running and weak muscles in your hips.  Think about the connection of muscles and joints if your hip action is weak or misaligned, causing stresses in ankles and knees.

Author, Reed Ferber Ph.D., of University of Calgary, suggests looping a band around the leg of a heavy couch or pole and putting the other loop around your right foot, and placing your left foot behind the right.  Then, bring your right foot out away from your body as far as you can with out leaning.  Slowly, return to start.  Do several reps building up how many you can do, overtime.

I also recommend Pilates.  It safely works hip joints building up flexibility and strength through a variety of exercises.

2/25- Thursday Workout:

Recumbent bike- 30 minutes

Strength train- triceps/chest

dumbbell press on stability ball- 15lb

seated single dumbbell extension- 20 lb

triceps pushdown- 2 tubes

chest press with E-Z bar + 26 lb

triceps kickback- 10 lb 

2/25- Thursday Food Diary:

Breakfast-

grapefruit (40 cal)

Organic steel cut oats, 2 tbls blueberries( 165 cal)

A.M. Snack-

1 cup egg whites, 1 cup spinach, 1/3 cup spaghetti squash ( 120 cal)

yellow sweet pepper( 26 cal)

Lunch-

5 oz. baked cod( 80 cal)

Salad, 1 cup organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper (80 cal)

 P.M. Snack-

1 cup cauliflower (38  cal)

1/8 cup sunflower seeds (85 cal)

2 oz chicken ( 75 cal) 

Dinner- restaurant

34 oz chicken, spinach salad (365 cal) 

1/2 sweet potato-dry (121 cal)

mashed parsnips (70 cal) 

Dessert:

homemade popcorn (90 cal) 

TOTAL CALORIES: 1355

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Paula's Healthy Living

Comments (2) -

Steph
Steph
3/9/2014 7:32:46 PM #

Paula, the info you provided will be a big help to me.

Kathy Jones
Kathy Jones
3/10/2014 2:32:17 PM #

This is amazing, post more soon!

Comments are closed


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