01/25/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 26. January 2014 11:48

 The reality of having to put on a swimsuit for spring break is just around the corner.  There are millions of people running to sporting goods stores to buy ‘ab cruncher’ devises and sitting at home doing 100 crunches hoping to get that ripped ab look like in the magazines.  There is a problem with this plan of action…doing crunches and using expensive ab chairs being sold on late night television won’t get you what you’re looking for!

You need to put your focus on strengthening the core.  The core includes several layers of abdominal muscles such as the external oblique’s (the abdominal muscles closest to the skin), internal oblique’s (one layer down from the external), and the rectus abdominis (lateral abdominal muscles that run under the internal oblique’s).  Your exercise plan needs to involve movements that use all 5 quadrants of the core (Pilates term).  This starts right under your breasts and moves down to your pelvis.  Try engaging these 5 quadrants one at a time to understand where they are.  It should be slow and end with a kegel exercise.  The engaging I just spoke of is a great exercise that can be done with no one knowing while you’re driving a car,doing dishes or working at your desk.

Many lower back exercises also engage and strengthen the abdominal core.  Movements that go side-to-side engage those internal obliques as well.

Most importantly (or unfortunately)though, you WILL NOT SEE POSITIVE CHANGES IN YOUR ABDOMINAL REGION IF YOUR EATING DOES NOT MOVE AWAY FROM FATTY, PROCESSED FOODS, AND TOWEARDS CLEAN EATING, HIGH PROTEIN, WATER, FRUITS AND VEGETABLES!!!  Sorry.  There is just no other way to put it.

Important as well is NOT to work your abs every day.  You don’t work biceps or legs day-in-and-day-out.  Muscles need a break to repair the tears that happen naturally in the growth process.  Work them every other day and make daily or weekly changes in your eating patterns if you want to see results.

 

 

Thursday- 01/25/11 Workout Diary:

P90X- pliometirics (60 minutes)- SO HARD!!!!


Thursday- 01/25/11 Food Diary:

Breakfast-

2 oz old fashioned oatmeal (187)

1/2 cup egg whites with 1 cup spinach (140 cal)

A.M. Snack-

1 piece Ezekial bread, organic almond butter, 1/2 banana, sliced ( 210 cal)

Lunch-

4 3/4 oz. Shrimp/scallops (130 cal)

Salad- 2 cups spinach, 1/4 cup beets, 1 small tomato, sliver of fat free feta, fat free Caesar dressing (60cal)

 P.M. Snack-

4 almonds (40 cal)

Protein shake, 1/2 cup pasturized egg whites (216 cal)

Dinner-

4 1/2 Tuna steak, pan seared (250 cal)

1 acorn squash, seasoned with cinnamon and butter flavor spray(140 cal)

1/2 cup green beans( 22 cal)

1/2 cup wheat berry salad (wheat berries, cranberries, green onion, splash of EVOO, splash of balsamic vinegar)(75 cal)

TOTAL CALORIES- 1503

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Paula's Healthy Living

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