07/30/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 31. July 2014 16:18

Plyometric exercises are a great exercise choice to boost endurance crank up your metabolism, and burn calories.  Plus, they can be done at home or while you’re traveling with no need for a gym!

Do each of these moves for 30 seconds, resting for 1 minute at the end of the rotation.  Perform 3 sets of each exercise. 

*Wear high-quality sport shoes to provide support for your ankles, and knees.  Also, invest in a heart rate monitor (I use one with a chest belt for reliability).  This helps you track your heart rate, monitor your effort level and if noted in a diary, helps you track your progress.

-squat jumps (with arms raised above your head)

-v-ups

-push-ups

-burped

-jumping jacks

-bicycle crunch

-tire jumps

-lunge switches

-froggy squat jumps

I’ll tell you, plio is difficult when you first begin, so be smart.  If you ever feel ‘pain’ from the high-impact nature of it.  Modify the move, or stop.

If you can perform the moves safely, you’ll see a boost to your endurance and confidence.  In your overcoming an exercise hurdle (feel this way about yoga as well), you’ll realize that there is NO LIMIT FOR YOU! 

Tip of the Day-

Make one healthy change in your food plan every week to move toward a clean eating lifestyle, it will positively impact your nutrition.

 

07/30/11- Saturday Exercise Diary:

Kick boxing DVD- 55 minutes

07/30/11-Saturday Food Diary:

Plan B

7:00-1 cup egg whites (120 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread), butter flavored no-calorie spray (160 cal)

11 a.m.-whey protein shake with banana, crushed almonds- blended with ice (210 cal)

2 p.m.-3 oz. Bison meat( broiled) (90 cal)

3 oz sweet potato, oven baked ( 119 cal)

8 oz mixed greens ( organic spinach, tomato, green beans, brocolli slaw, asparagus) (88 cal)

1/2 tsp Uda oil ( flax, sesame oil), roseprim oil, safflower oil)- available at health food stores( 65 cal)

5:45 pm-

4.5 oz halibut, pan seared with garlic ( 135 cal)- I put all these ingredients in a piece of parchment paper, drizzled with apple cider vinegar and spices, folded and baked at 375 degrees ( in a baking container) for 20 minutes. Yum

3 oz brocolli slaw, purple cabbage, tomato, mushrooms, spinach( added to the parchment pouch before cooking (145 cal)

8pm-

3 oz chicken breast ( 141 cal)

3 oz brown quinoa ( 120 cal)

8 oz. green vegetables (88 cal)

homemade popcorn(90 cal)

TOTAL CALORIES- 1629

Tags: , , , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions