10/19/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 20. October 2013 10:53

 

 

The other day my husband and I were working out (many people find it easier to be consistent with workout if you exercise with a buddy), and we did a simply designed, but highly effective exercise.

I call the exercise back-to-back medicine ball rotation.  Simply stated, you sit back touching back with your partner, while sitting on the floor.  One person starts by holding a weighted medicine ball, passing it to your partner on your left, their right.  Then, you rotate 180 degrees and grab the ball back from them. 

You must keep your core tight and your backs touching.

I felt this exercise in my internal and external oblique’s the next day.  Proof to me that I worked a muscle in a new way.  Try it!

Tuesday 10/19/10 Workout- 

 recumbent bike- 30 minutes

strength train- triceps

lying overhead dumbbell press- 12 lb

oblique crunch on a stability ball (20 reps)

one arm overhead dumbbell extension- seated 20 lb

prisoner squat

one arm overhead triceps extension- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 5 lb

Tuesday 10/19/10 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1/3 cup egg whites (70 cal)

A.M. Snack

1/2 cup non fat cottage cheese (80 cal)

1/2 cup non fat vanilla yogurt ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz chicken( 187 cal)

salad- 2 cups organic spinach, 1/4 cup garbanzo beans, 1/4 cup broccoli, 1/4 cup beets, 2 tbls edamame(thawed), 1 tbls sunflower seeds (110 cal)

 P.M. Snack-

whole wheat tortilla, 2 wedges, low calorie Laughing Cow cheese(160 cal)

Dinner-

4 oz Salmon (130 cal)

1 cup steamed broccoli, squirt of lemon (26 cal)

1/2 cup quinoa/peas/ carrots ( 160 cal)

9pm food-

1 cup organic spinach, 1/2 cup zuchinni, shredded carotts (120 cal)

TOTAL CALORIES:1378

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Paula's Healthy Living

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