3/02/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 3. March 2013 07:33
 

            Another reason to be committed to exercise and clean eating, other than if you look good on spring break, is the dangers that abdominal fat presents in relation to cardiovascular disease and diabetes.

            Most women carry fat on their bottoms and thighs (my worst places), especially as they get older. If you train regularly for cardiovascular and weight training, this helps reduce that body fat, and helps build bone density (especially important for women).

            Create an environment that you need to remain loyal to your workout (buddy system, new classes, trainer, or a gym) and receive the benefits of continued good health, more mental focus, and more energy.

 

3/02/10- Workout :

Treadmill- 2.25, 30 minutes

Strength Training- Back, Shoulders -3 sets X 12 reps

plank row- 5lb

straight shoulder raise- 5 lb

standing rear flye- 1 band

back row- 2 tubes

lat pull down- 2 tubes

superman ( 50 second hold)- You lye on the floor and raise your arms and legs simultaneously, not over arching the back.  extend energy through the legs and arms straight out)

bent arm shoulder raise- 10 lb

single arm high cable row on stability ball- 1 tube

3/02/10-  Food Diary:

Breakfast-

Grapefruit (40 cal) 

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

A.M. Snack-

apple (67 cal)

grapefruit ( 40 cal)

Lunch- 

2 1/8  oz. salmon (130 cal) 

Salad- 1 cup mixed greens, 1/2 red sweet pepper,1 tbls edamame, 4 asparagus, 4 cherry tomatoes (75 cal.)

Dinner-  restaurant

edamame appetizer (190 cal)

 tuna sushi (220 cal) 

seaweed salad (100 cal)

2 glasses wine (200) 

Dessert-

1/2 cup vanilla yogurt, 1/8 cup apple cinnamon Cheerios, 1/8 cup blueberries (150 cal)

TOTAL CALORIES: 1342

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Paula's Healthy Living

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