11/28/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 29. November 2013 18:43

I had a reader ask what the difference is between wide-grip and close-grip push-ups?

I must admit that I’ve never had a lot of confidence in my push-ups.  My plank hold is form and straight (no swaying in the middle), but my strength ability keeps my push-ups from going very deep.  For this reason, I feel more confidence with a wide-grip stance.  This targets more of your pectoral muscles with your shoulders and triceps acting as a backup muscle.    My shoulder strength is weak for me.

In opposition, close-grip pushups, where your hands are placed directly underneath your shoulders, puts the focus of the exercise on the triceps. 

It’s good for even, overall, muscle shape to utilize a variety of weights, reps, and angles of exercises.  Try to keep your head neutral, your shoulders square (not dropping one side), keep your hips lifted (in that plank position, legs straight and hips width apart), and abs tight. 

You’re better off to do 5 pushups really well, with good form, then 20 mis-aligned, sloppy pushup where you could hurt yourself.


Sunday 11/28/10 Workout Diary:

day off 

Sunday 11/28/10 Food Diary:

Breakfast-

 ½ cup non fat cottage cheese, ½ cup non fat vanilla with ¼ cup blueberries (95 cal.)

1 cup egg whites(120 cal.)

 A.M.  Snack-

Whole, cut red pepper (40 cal.)

Lunch-

  5oz organic chicken over 2 cups raw spinach, 9 cherry tomatoes, ¼ cup blanched broccoli, less than 1/8 cup thawed frozen adamame  (230 cal.)

P.M. Snack-

1 low-carb, whole wheat tortilla, 1 " square goat cheese(180 cal.)

Dinner-


4 oz Salmon (I pan sear this with seasonings and Pam) ( 240 cal.)

½ cup cooked Quinoa (155 cal)

1/2 cup brussel sprouts, scallions(40 cal.)

Dessert-

3/4 cup mixed berries with 1/2 cup non fat vanilla yogurt (110 cal.)

 *TOTAL CALORIES- 1225

 *Counting calories is a controversial technique in healthy eating.  Many people feel that it encourages compulsive or obsessive control about food.  I can see why they feel that way, but for me it helps make sure I eat enough calories to help in the recovery of my workout- though many feel I don’t eat enough calories- It also helps when you are first beginning to change to clean eating, to understand just how hidden calories from, for example, latte’s, tarter sauce, steak vs. seafood,  can keep someone from achieving their personal,  physical goals.  You need to find what system makes you feel most comfortable and satisfied.

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Paula's Healthy Living

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