05/24/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 24. May 2014 18:08

It’s important to vary your workouts for different reasons:

-Boredom will kill your motivation to work hard and keep pursuing your goals.

-Cross training creates muscle confusion.  This keeps you from plateauing in your progress.  Cross training in strength based exercises allows you to increase your cardio, and to work more than one body part at a time (legs and shoulders, biceps and quads etc.). 

-Cross training can increase your strength, not by working longer, but by working harder.

-Try a new fitness class, or do sprints for 35 minutes instead of a slow/steady walk for 60 minutes.  If you can drink coffee while you’re walking, you won‘t see the results you are looking for!  Bump up the effort, and see the results, faster!

 

Tuesday 05/24/11-Exercise Diary:

Strength train- trainer

the game was called: 12 Days of bootcamp.  You start at 1, then go 1, 2. Then go 1,2,3...on and on

1. Kick punch- 20 reps, 3 lb

2. Sumo squat- 20 reps, 15lb kettlebell

3. Back pulls- 10 reps, 12 lb

4.Flys lying on the floor- 10 reps, 12 lb

5. Band biceps- 10 reps, medium tyube attached to wall

6. Toe touch on the ground- 10 each side, 3 lb dumbbell

7.  Reverse lunge- 10 reps each leg, 3 lb dumbbell

8.Triceps kickback- 10 reps, 10lb dumbbells

9.1 leg romanian deadlift-10 reps each leg, 3 lb dumbbells

10. Coffin situps- 15 reps

11. Side lunge- 10 reps

12 Jump rope- 50 reps

Tuesday 05/26/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 3.25 oz swordfish (194 cal)

3 oz quinoa ( 150 cal)

8 oz vegetables ( raw or steamed) (88 cal)

6pm- 3 oz roasted, low-salt turkey breast (97 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) (88 cal)

1/2 tsp uda or flax oil (65 cal)

6 p.m.- 3 oz turkey breast (149 cal)

8 p.m.-5 oz. scallops (pan seared) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

1 sugar free peppermint pattie (40 cal)

TOTAL CALORIES: 1743

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Paula's Healthy Living

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