01/15/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 16. January 2014 07:28

 

 I have been working hard to achieve lean, strong legs.  I am pleased with the fact that I can keep up with those super-hard workout DVD’s that I’ve been doing. 

One exercise that achieves results that you will feel are wide squats.  I add a dumbbell shoulder press to work two muscle areas in one exercise.  It helps to have access to tubes, bands or weights to challenge your muscles as you progress.  Most importantly, watch your knee’s during this exercise.  They should tract behind your toes, so as to not put stress on your knees.

Stand with your feet wider than shoulder-width apart.  Bend your knees to bring your body into a squat with your torso upright, chin looking forward (neutral head position).  Press through your heels (not your toes), to a standing position.  If you choose to do the shoulder press, press straight up past your ears as you are rising up.

As you stand to the rising position, watch your form.  If you lean forward, or rock on your toes, you won’t get all the benefits from this booty-buster.

 

 

01/15/11-Saturday Workout :

1/2 P90X- Yoga tape

spinning bike tape- 55 minutes 

01/15/11 - Saturday  Food Diary:

Breakfast-

2 oz old fashioned oats,  agave nectar (natural sweetner)(200 cal)

1/2 banana, 1/8 cup strawberries(30 cal)

A.M. Snack-

whey protein shake(125 cal)

  Lunch- restaurant

grilled veggie open face sandwich (320 cal.) * approximate guess

small salad, balsamic vinegar/EVOO (120 cal)

P.M. Snack-

Ezekial toast, 1 tbls organic almond butter (170 cal)

Dinner- 

 4 oz roast turkey (310 cal)

1 cup wild rice (170 cal) 

1 cup spaghetti squash, drizzle of balsamic glaze (50 cal) 

1/4 cup sauté mushrooms ( spray with butter flavored non stick and 1/2 tbls minced garlic (29 cal)

TOTAL CALORIES-1228

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Paula's Healthy Living

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