12/20/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 21. December 2013 06:38

I love working out my legs because there are endless variations to work gluteus maximums, quads, calves, and hamstrings.

3 “old standard favorites” that never let me down are:

1. Stiff-legged dead lift-Stand with your feet hip-width apart, holding dumbbells or a bar in your hand.  Straighten your legs without hyper extending your knees, and draw your shoulder blades back, lifting your chest.  Bend at the waist, keeping your back straight as you lower your weight toward your toes with straight arms.  When the weight reaches below your knees, reverse and move back to the starting position, squeezing your glutes.  Repeat, moving slowly and thoughtfully throughout the exercise.

2.  Dumbbell squat- Make sure that your knees don’t  lock .  Try to keep your posture upright.  If you feel pain in your knee during this (or any exercise) don’t go down as far, or stop and consult your physician.

3. Dumbbell step up-  Hold dumbbells at your sides, stepping up onto a stable bench ( or stairs), keeping your feet hip-width apart.  Do 12 on each leg, and switch.

These exercises can be done at home with dumbbells.  Always warm up before you begin.  Walk on treadmill, do jumping jacks or jump rope.  Keep good form during exercise and challenge yourself.

*Word to the wise-n check your shoe laces before you begin.  I accidently stepped on mine which was too long on one side while stepping down off the bench in #3, tripped and fell down on my ‘good’

12/20/10 Workout Diary :

Treadmill- 3.34, 45 minutes

Strength Training- Back, Shoulders - with a trainer: 12 reps, 3 sets

overhead lat pulldown- 50lb

lat weights (5lb) step up hamstring curl onto 12 " box

arnolds- 12 lb (shoulders)

close grip pull down- 60 lb ( back)

leg pendulum extention/donkey kick- 5lb leg weight

upright row/side lateral - 6lb ( shoulders)

heel on bench, opposite leg straight up- raise hips up 16"

seated shoulder extention/behind head lower- 26lb bar

12/20/10 Food Diary:

Breakfast-

2 pieces Ezekial toast, butter flvored, no-calorie spray (160 cal) 

1 cup organic egg whites, 1/4 cup brocolli (110 cal)

A.M. Snack-

protein shake,add pasterized egg whites ( 1 cup) (210 cal)

Lunch-

3 oz. salmon (140 cal) 

Salad- 8 oz greens- mixed greens, 1/2 red sweet pepper,brocolli slaw, 4 asparagus, 4 cherry tomatoes (88 cal.)

3 oz sweet potato (150 cal)

Dinner- 

4 oz pork loin (220 cal)

1 cup brown rice, drizzled with balsamic glaze (220 cal)

1/2 acorn squash, drizzled with stevia ( natural sweetner)(90 cal)

1/2 cup brocolli ( steamed) (26) 

Dessert-

1 cup greek yogurt, 2 tbls ovaltine, 1/4 cup rasberries(150 cal)

TOTAL CALORIES: 1564

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Paula's Healthy Living

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