09/05/15- Paula's Eating/Exercise Journal- Monday

by Paula (Clean Eating Expert) 6. September 2014 08:45

 

Happy Labor Day

Sorry that I didn’t blog for a week, but I was moving and I reduced my stress by removing extra ‘fun’ activities, like blogging, to help me manage my pressure points.

I did continue to work out even when we were in temporary housing by utilizing my portable DVD player and workout DVD’s.  It felt good to start the day with high energy and doing something healthful for ME.  Several of the days , my exercise was done under the moon and stars since ut is remaining darker later into the morning now.  How cool is that?!  It was beautiful.

I stayed on tract with my eating and kept my weight and energy in my desired target area.

During this time, I had a birthday, and school started for my kids.  It just goes to prove that everyone has stresses in life.  You can work to manage your eating and exercise to HELP you work through those stresses.  Finding ways to manage triggers is a challenge.  You do your best, and that’s all you can do.

 

Monday 098/05/11- Workout Diary:

 I copied a training session that I had with my trainer- 55 minutes

10 reps, 4 sets each 2 exercises

deep squats with barbells- 20lb barbells

cable biceps row- 3 plates

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straight leg dead lift- 45 lb bar

arnolds- 12lb dumbbell (singles, with reverse lunge)

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front delt cable raises with cable- 3 plates

one legged single squats on 24" box

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standing triceps extention- 2 plates

pull through with butt squeeze- 5 plates

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cable standing shoulder press- 2 plates

lat pull down with rear delt-2 plates

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single arm lying chest fly on the stability ball- 2 plates

cable rear leg raise- 4 plates

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ab scissors-25 extentions

hip raises (straight up)

Monday 09/05/11 - Food Diary:

 Breakfast-

1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)

Lunch-

lo-carb wrap with 1/2  black beans (washed), 0 % Greek yogurt, mango salsa, 1 oz turkey, asparagus - (300 cal.)

1 whole sweet potato (100 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)

Dinner-  Labor Day Picnic

4 oz Bison Burger with a thin style whole wheat bun, grilled onion s, tomato, dark green lettuce, yellow mustard(210 cal.)

1/2 cup spagetti squash, tomato, mushrooms,scallion, garlic, rosemary flavored EVOO ( 90 cal.)

Shredded carrot salad with non-fat vanilla yogurt and golden raisons, with roasted pecans (a healthy spin on my mothers recipe)  ( 175 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)

TOTAL CALORIES- 1755

Tags:

Paula's Healthy Living

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