8/17/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 17. August 2013 07:35

 

To see the physical results you want (whether that be continued good health, weight loss, diabetes diagnosis, muscle strength, or bone density issues), you need to do cardio exercises, some weight base training, and healthy eating.  If you have a lot of any one of these remedies, but not all of them, you won’t see results as quickly.

You can blast belly fat by walking 30 minutes per day.  Try interval training ( high intensity cardio, followed by a short rest period, then back to the high cardio again).

You can create a weight training process at home with 2 sets of weights.  Get ideas for training from books, at the library, magazines or off the internet.

Try to follow a clean eating diet (see my bio-page for more details).  Drink lots of water and pull back in the alcohol for faster results.

Take these steps to feel better, have more energy, and stay in shape..at any age!

Tuesday 8/17 Workout-

Strength- Back/abs ( at home/ later at the gym)

Walk on street 7.75 miles 65 minutes

Home- Single arm dumbbell row- 15 lb

Crossover crunch

Bent over barbell row- bar with 30 lb

Crunches on big ball

Gym- Upper back- 40lb X 3

Lower back-40lb X 3

Pulley- 40 lb

Low row-40 lb

Reverse crunch

pull down-40lb

Tuesday 8/17 Food Diary:

Breakfast-

Whole wheat toast with 1/2 tomato sliced (80 cal)

1/3 cup egg whites with zucchini, asparagus (95 cal)

A.M. Snack-

Pro nos Protein shake ( 151 cal)

Lunch-

4.2 oz. turkey breast(220 cal)

whole wheat tortilla, 2 tbls mango salsa, lettuce (120 cal)

P.M. Snack-

apple (67 cal)

Dinner- restaurant

Pad Thai (1/2 order) ( 220 cal approx.)

3 salmon rolls ( 180 cal. approx.)

1 1/2 wine ( 150 cal)

Dessert-

1/3 cup blueberries, 1/3 yogurt, 1/8 protein cereal ( 110 cal)

TOTAL CALORIES- 1393

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Paula's Healthy Living

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