5/14/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 15. May 2013 08:25

 I find that  Spinning (stationary biking with adjustable difficulty levels) is one of the most challenging cardio workouts I’ve ever done.  It gets my heart rate up to my aerobic zone more easily than running, weightlifting or even biking on the street.  I wear a heart rate monitor to tract my workout most efficiently.

 

If you are interested in trying spinning or biking (which I LOVE), I recommend getting a quality bike short with padding for comfort.  They make traditional spandex shorts or new ones that look more like biking shorts (loose fitting).

I wear clip-in biking shoes which really does change the feel of how your ride goes.  On a spinning bike, it locks your feet on the petals which gives you more power in your legs.  It does the same on a street bike, but now your ‘locked into’ petals, on a moving vehicle.  It takes some getting used to (after falling a few times, at the beginning), but it’s worth it in the end once you get the hang of it.  Give it a try.

Friday 5/14/10 - Workout:

 

Recumbent Bike- 30 minutes

strength train-shoulders/biceps

seated shoulder raise- 12lb

biceps curl- 12 lb

woodchop- 8lb ball

biceps curl- 1 tube

low cable biceps row- 1 tube

ab roller

Friday 5/14/10- Food Diary:

Breakfast-

organic steel cut oatmeal (150 cal)

1 large banana, 1/4 cup blackberries (130 cal)

A.M. Snack-

15 almonds (120 cal)

grapefruit (40 cal) 

Lunch-

salad - 4 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (172 cal)

P.M. Snack-

protein shake ( 150 cal)

homemade popcorn ( 90 cal)

Dinner-

3 oz pork chops with spicy peach salsa( 150 cal)

1 cup cooked wild rice ( 140 cal)

cucumber/tomato salad ( 27 cal)

Dessert-

1/2 cup high protein cereal, 1/2 cup non fat cottage cheese, sprinkle of cinnamon(120 cal)

TOTAL CALORIES- 1283

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Paula's Healthy Living

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