10/15/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 13. October 2014 08:13

 

When the economy took a down-turn, most Americans re-evaluated expenses that previously had seemed irreplaceable. Many people saw gym memberships as a luxury expense. As a single parent, I did the same. I am fortunate that I had already had a set of barbell weights, tubes, bands, a Bosu (half spherical piece of equipment that you can stand on while doing reps of weight lifting exercises, which encourages core stabilization), a stability ball, a very old recumbent bike, and a treadmill, a street bike and a good old fashioned pair of running shoes to hit the pavement with! I can really get most muscle groups targeted with my home set up. BUT, there are benefits to a gym if you can join for a nominal enrollments fee and a low monthly fee (price out the major chains, YMCA, community centers or many church organizations  have full gyms as part of their facilities).

The Consumer Reports National Research Center found that 37% of people surveyed, said that they don't use their home gym equipment as much as they thought they would. If you have a friend to meet at the gym, you are more likely not to blow it off. Also, many people use gym time as a social outlet (it's better than a double latte' and biscotti at a coffee shop).

If you pay for a class or a half hour with a trainer, you probably won't find an excuse not to participate. Most importantly, do it for your continued better health!  It doesn't matter how you get your body moving...just move!

10/12/11- Workout Diary : Wednesday

Stretch DVD- 30 minutes

Strength train- biceps/legs(50's this week- 50 reps, low weight)

Pilaties class- 55 minutes

Stability ball curl

Biceps curl- 12 lb

21's- 5 lb

Plie squat- 12 lb

Walking lunges (50)

Biceps curl- 1 tube

Seated alternating biceps curl- 5 lb

Dumbbell glut/arm extension- 5 lb

Concentrated curl- 8 lb

10/12/11- Food Diary: Wednesday 

Breakfast-

1/2 portion whey protein powder mixed into oatmeal (67 cal)

Organic steel cut oats(150 cal)

1/4 cup blueberries, raspberries(20 cal)

A.M. Snack-

1 apple (67 cal)

2 tbls Organic almond butter (130 cal)

Lunch-

2.6z. Tuna packet (90 cal)

Whole wheat, low-carb tortilla, 2 tbls 0 % Greek yogurt, spinach, shredded carrots, yellow sweet peppers (229 cal.)

P.M. Snack-

Apple- small ( 50 cal)

2 dried apricots (25 cal)

Homemade air popped popcorn(90 cal)

Dinner-

1/2 cup whole wheat penne with fresh tomato, fat free feta, fresh basil(168 cal)

3 oz pork with roast apples, craisons, balsamic vinegar (320 cal)

1/2 cup green beans (yellow) (40 cal)

Caesar with low calorie Caesar dressing( 120 cal )

1/2 cup soft serve yogurt( 120 cal)

TOTAL CALORIES-1686

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Paula's Healthy Living

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