02/27/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 28. February 2014 16:10

 

I had a reader send an e-mail asking for ideas if they don’t like traditional cardio exercises.  Here are some ideas:

1) Spinning.  The element of a rapidly changing pace and being able to calibrate you own difficulty level ( without anyone else in the class knowing what level you are on) keeps this workout fresh over and over.

2) Get outside if the weather permits.  Just being able to walk or bike past scenario, makes the time fly.

3) Try a new kind of class like Zumba, kick boxing, or hot yoga to intrigue you.

4) Train for a mini-marathon- goals, especially when it benefits a non-profit, makes training seem less boring.

5) Workout with friends.

6) Turn weight training into cardio by doing A0 30 second burst- as many reps as you can with good form, in 30 seconds, B) Do 25 quick reps, with good form and lower weight.  Do 3 reps of each exercise, C) combine moves for different body parts- do a squat with a straight arm shoulder raise…

7) Wear a heart rate monitor and turn it into a game to find an exercise that hits a target heart rate.   http://www.cincinnati.md/oh/cincinnati/topic-tx4374/target%20heart%20rate/interactive-tool-what-is-your-target-heart-rate Be creative, but keep moving.  Do cardio at least 3 days per week for a minimum of 30 minutes per day for continued good health.

 

02/27/11-Sunday Workout Diary :

Day off

02/27/11 - Sunday  Food Diary:

Breakfast-

1 whole wheat wrap (100 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries (70 cal)

A.M. Snack-

whey protein shake (125 cal)

  Lunch-

 grilled veggie open face sandwich (320 cal.) I took two toasted pieces of Ezekial toast, covered in cooked zuchinni, onions portebella mushrooms, cherry tomatoes, asparagus, 1 oz fat free feta, 1/2 oz mozarella, then I microwaved for 55 seconds to melt and warm.  I ate with a fork and knife as an open faced sandwich.  It was AMAZING, low-sodium, low oil and healthy.  In a restaurant it would have cost me $12 and had 500 calories

apple slices and pear slices (55 cal)

P.M. Snack-

8 oz non fat cottage cheese(160 cal)

Dinner- 

 5 oz roast turkey (360 cal)

1/2 spaghetti squash, drizzle of balsamic glaze (30 cal) 

1/2 cup sauté mushrooms, onions, garlic, italian spices ( spray with butter flavored non stick spray)(40 cal)

1 small whole wheat dinner roll (50 cal)

1 dove sugar free chocolate pattie (40 cal)

TOTAL CALORIES-1523

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Paula's Healthy Living

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