3/03/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 4. March 2013 08:34

Everyone wants to look good coming and going.  It’s easy to give in to gravity and give up. No way!  Keep working all the major muscle groups (legs, glutes, back, chest…).

When you work your back, there are upper and lower back exercises.  There is a difference when your doing lat pull downs (at a gym, or what I do at home with a double tube set that has a bobble on it that you secure over the backside of the top of the door) in a wide-grip position, and a close grip.

Both holds work your back, and are done by pulling downward, but the wide-grip works more of your lattisimus dorsi  (I call them angel wings).  Close- grip works more of the V-muscles that work down the center and middle of your back (rhomboids, rear delts).

A balance in your training, accomplished through changing your grip, your speed, # of reps, or your weight used, creates a well balanced back that helps your bone density, your posture, and your overall physical balance and health.
 Workout 3/03/10: Wednesday

Spinning at Home (with guided tape)- 19 miles

strength train- (gym) legs- 2 sets X 12 

Food Diary 3/03/10: Wednesday

Breakfast-

 1 cup egg whites, 1 cup organic spinach, 1/4 cup spaghetti squash (125)

whole wheat toast, dry, 1 tbls no-sugar added jam ( 80 cal)

 A.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/4 cup apple slices(230 cal)

Lunch- 

3 1/2 oz scallops (78 cal)

Salad- 1/4 orange sweet peppers, Beets, Spinach, Broccoli, 2 oz non fat feta, 4 Cherry Tomatoes (95 cal)

P.M. Snack-

1/4 cup edamame  (90 cal)

1/2 cup celery (10 cal)

Dinner- 

 5 oz tuna steak, drizzled with balsamic glaze (210 cal)

6 asparagus spears (30 cal)

3/4 cup quieno (130 cal) 

1/2 cup green beans ( 22 cal) 

Dessert- 

Grapefruit (40 cal)

1 greek yogurt, 2 tbls Ovaltine (110 cal)

TOTAL CALORIES- 1250  

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Paula's Healthy Living

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