05/13/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 14. May 2014 14:55

As summer is approaching I recognize that I will have to keep my workouts and clean eating a high priority as my schedule gets pulled in... 5 different directions (hence, 5 children at home).  I know many of you (men and women) are thinking the same thing.

I hate to tell you, but you can't take the summer off.  If you don't work out because your schedule is getting tighter, that's hard to imagine, than you will lose all the gains that you have made with:

1. your weight

2.cardio endurance

3. muscle strength

You've worked too hard.

Even if that means the kids have to read a book or play DS while you use a workout  DVD, or work with a trainer, then that's okay.  Its important that you have good health and that they recognise that doing something that keeps your energy up benefits them in the long run.

If your going to an amusement park, or a concert, try to think up ways that you can not sabotage your progress as well. 

-Take some cut up veggies in your bag

-Have a big glass of water before the picnic food is served

-Take an apple or grapefruit to start your meal with

-Try Aunt Suzie's apple pie, but only a small piece and don't eat the crust ( a calorie mindfield!)

Be smart.  Make yourself a priority.  Ask your family for their help.  Be creative. Have FUN!!!!

Friday- 05/13/11: Workout Diary

strength train- triceps

lying overhead dumbbell press- 12 lb

behind the back, triceps kickback- 26 lb bar(20 reps)

one arm overhead dumbbell extention- seated 20 lb

standing triceps pushdown- 2 bands

one arm overhead triceps extention- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 5 lb

Friday- 05/13/11: Food Diary

Breakfast-

Organic steel cut oats (150 cal)

1/2 scoop protein powder mixed in with oatmeal (90 cal)

1/3 cup egg whites (70 cal)

A.M. Snack

1 cup 0% Greek yogurt (90 cal)

1/2 cup non fat cottage cheese ( 55 cal)

1/2 banana (40 cal)

Lunch-

4 oz chicken, baked ( 187 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls adamame(thawed), 1 tbls pumpkin seeds (150 cal)

3 oz sweet potato (115 cal)

P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

1 whole wheat, low-carb tortilla (100 cal)

Dinner-

4 oz scallops (95 cal)

1 cup steamed brocolli (26 cal)

1/2 cup whole wheat rotini, lemon sauce made with flour, non fat milk, lemon rind, white wine ( 160 cal)

2 glasses red wine ( 200 cal)


TOTAL CALORIES:1738

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Paula's Healthy Living

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