7/28/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 28. July 2013 19:53

 

There are so many ways to push exercise to the max to get optimal performance results if you’re super hardcore!  For more ‘run of the mill’ people, let’s try more mainstream ideas.

-Depending on which exercise magazines you read, the use of stability balls or Bosu equipment (forcing your muscles to contract to keep you off balanced) can increase your results faster because you’re off -setting your results faster because your offsetting your balance, resulting in more use of your core muscle group.

-Use a food diary to track your calories.  More calories used vs. more calories ingested=weight loss.

-Utilize multi-movement moves when possible.  An example of this would be a squat with a biceps curl on the way up, or a lunge with a shoulder raise…

-If you can’t get to the gym or for a walk, then, walk your dog or play with your kids.  Have fun.  Be creative and push yourself when you can to notice optimal results.

 Workout  7/28: Wednesday

Bike- 30 minutes 

Strength train-back/biceps (home/gym)

Elliptical- 30 min, 2.66 miles

Bent over barbell row- 26lb

Biceps row- 12 lb

Back row- 2 tubes secured ii door frame

 Hammer curl- 12 lb

overhead back pull- 2 tubes

 

gym-

 Hoist biceps curl -23 lb

Upper back- 40 lb

Lower back- 50 lb

 Food Diary 7/28: Wednesday

Breakfast-

4 egg whites, 1 cup spinach(110 cal.)

1  cup bluberries (67 cal)

A.M. Snack-

1/2 cup non-fat cottage cheese, 1/8 cup non-fat yogurt ( 105 cal)

 Lunch- 

1 apple(57 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,11/4 cup yellow squash, 1/8 cup cucumber (60 cal.)

1 cup high fiber cereal- 120 cal

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 apple slices (210 cal)

Dinner- 

 5 oz Mahi Mah i(120 cal)

1 cup steamed broccoli (25 cal)

7 asparagus spears (22 cal)

1/3 cup brown rice(75 cal) 

Dessert- 

2 oz dark chocolate( 130 cal)

apple ( 57 cal)

1 wine (100 cal)

TOTAL CALORIES-1285

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Paula's Healthy Living

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