5/20/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 21. May 2013 11:40

 

Home Exercising- Part 2::

Welcome back.  Now we will reveal the last 5 exercises that can be done at home with low cost involved in equipment.  Try buying weights at a second-hand exercise store for even lower investment.  The physical and mental investment…is all on you!

6. Stability ball hamstring curl- Lying on your back using a stability ball, curl toward your bottom.  It’s an effective leg curl movement for your hamstrings.

7. Seated band row- Hook tubes or bands either over your feet, securing by wrapping them once, or my tubes have a moveable toggle that allow me to secure it in a door frame.  You should feel the burn in between your shoulder blades and upper back.

8. Band crunch Hook your bands or tubes behind your head.  Lying on the floor, crunch, moving in the opposite direction of where your band is secured.

9. Stiff-legged band dead lift- Secure the tube around your shoes, with back straight, bent at the hips, raise up right feeling the muscle burn in your gluteus maximums, and your hamstrings.

10. Standing triceps extension- One arm is bent above the back of your head; one is bent behind your back at the low back.  Extend your arms in opposite directions with out hyper extending your elbow joint.  Hold for a moment at the extension.

These 10 exercises are a good core workout at home.

5/20/10- Thursday Workout :

 Recumbent bike- 30 min

Strength train- biceps

Walk on the street- 90 minutes, 6.41 miles

21's - 26lb bar

Hammer curl- 12 lb

Concentrated curl- 20 lb

Biceps curl- 1 tube

5/20/10- Thursday  Food Diary: 

Breakfast-

1 apple (57 cal)

3/4 cup egg whites, 1 cup spinach, 2 cherry tomatoes (105 cal)

 A.M. Snack-

1 small apple (50 cal) 

1/2  cup yogurt, 1/4 cup cottage cheese, 1/8 blueberries/raspberries( 110 cal)

 Lunch- 

3.5 oz Tuna steak(180 cal)


Salad- 2 cups spinach, 4 cherry tomatoes, 1/2 yellow pepper, broccoli slaw, 1/2 oz. non fat feta (70 cal.)

P.M. Snack- 

whole wheat pita, 3 slices of deli turkey, yellow mustard ( 250 cal)

Dinner- 

 4 oz.  Orange Roughy ( 90 cal)
 
5 asparagus(22 cal)

1 Tomato (30 cal) 

1/2 whole wheat rice ( 100 cal)

 Dessert-

Homemade popcorn( 90 cal) 


TOTAL CALORIES-1143

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Paula's Healthy Living

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