9/03/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 3. September 2013 08:00

My trainer challenged me with a great exercise the other day.  It was so simple, no “big complicated machines”, but I feel it today in my gluteus maximums, and my calves (in a good way). 

There was a 16 inch box that I was standing in front of with 2, 12 pound dumbbells.  I sat down (feet 1 ½ feet apart) and then you stand up and do single- concentrated curls.  It’s effective because when you sit down your sitting down below parallel with your thighs.  You feel it right away in your butt!

Now, when I say “I felt it the next day”, that is not to say that I was incapacitated.  If you work out with a trainer and you feel so sore that you want to cry, or can’t do your daily activities without wincing, then FIND A NEW TRAINER!

Friday 9/3/10- Workout Diary-

Recumbent Bike, 30 minutes

Strength Training- Back

Biking- 15.41 miles, 75 minutes

One arm dumbbell row- 20 lb

Back Row- 2 tubes

Lat pull down-2 tubes

Bent over row- 26 lb pole

Single arm back pull- 2 tubes

Ski jumper- 1 tube

Pull over on stability ball


Friday 9/3/10- Food Diary:

Breakfast-

Apple (67 cal)

1/8 cup blueberries + watermelon (25 cal)

1/3 cup yogurt (40)

1/2 cottage cheese (80 cal)

A.M. Snack-

Pro Nos protein shake (151 cal)

Lunch - Frisch's Restaurant

Ham/salami salad (220 cal)

P.M. Snack-

1 slice Ezekial bread, 1/2 sliced banana (145 cal)

2 tbs Organic Almond Butter (180 cal)

Dinner-

3 oz. Salmon (150 cal)

3/4 cup onion/zucchini( 70 cal)

1/2 cup curry rice(310 cal)

Dessert-

Homemade popcorn(110 cal)

1 Frozen fruit juice bars (80 cal)

TOTAL CALORIES- 1563

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Paula's Healthy Living

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