08/21/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 22. August 2014 08:23

 

One aspect of my strength training that I have really enjoyed seeing improvements in is my arms.

I work by biceps and triceps once and often twice a week.  The shape that I’ve achieved makes my total body shape seem more balanced and I enjoy feeling stronger.

You can achieve these results by doing:

-Body weight bench dips- You just need to watch your form.  Keep your bottom close to the steady surface you begin the exercise on, or the work moves into your shoulders.  Don’t let your elbows splay out.  You’re better off doing 5 good-quality dips, rather than 12 where your form is weak and you may cause injury.

-Lying triceps extension- Use appropriate weight and always be in control of the dumbbells, so you don’t hit your head.

-One-arm triceps kickback- keep your hold at the top of the extension for a count of 3 seconds and move as deliberately on the way in, as the way extended for full muscle building opportunity.  If you just ‘swing’ the weight, you won’t receive all the benefits from the exercise.

-Alternating biceps curl- Choose a challenging weight that you can barely finish 12 reps with, but again, don’t let the dumbbell  swing you.

-Hammer biceps curl-

 -Dumbbell or e-z bar preacher curl over a stability ball or on a preacher curl form.  Don’t hyper-extend your elbow because it will lead to injury.

Unless you are a woman with an enormous quantity of testosterone, training your arms will give you shape, not ‘guns’.  For men, weight training will help give your shape balance and strength.  Try it, you’ll love the results!

Tip of the Day- Breathe.  Sounds so basic, but people hold their breathe or breathe in shallow breathes.  Yoga and Pilates encourages dep, full breathing.  It is harder to do consistently, but you will feel more peaceful, and it's better for your body.

 Sunday 08/21/11-Exercise Diary:

day off

swam and biked on the street with my kids

jumped on the trampoline; that is a workout!!

Sunday 08/21/11- Eating Diary:

7 am- 1 cup egg white, with onions, mushrooms and organic spinachs (130 cal)

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

11 am- protein shake (160 cal)

2 p.m.- 5 oz mahi mahi (144 cal)

3 oz quinoa ( 150 cal)

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

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

8 p.m.-5 oz.cod (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)

TOTAL CALORIES: 1691

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Paula's Healthy Living

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