12/19/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 20. December 2014 06:54

 

Paula B.

I love ways to exercise that includes my children. I get up early before they get up,  and workout so that I don't take away from time with them, but I like to find things to do together because they are a lot of fun, and its good role playing with them to show them that exercise is great for your body and fun!.

One way to accomplish this time together is with the Wii. All of my children love to play with the Wii. The Wii Fit accomplishes all the interests of everyone. We love to challenge and encourage each other and the boogie board really uses your core. Wii golf and baseball is fun as well. It can be pricey but sometimes you can find pre-owned machines on E-Bay.

With the children off school, go for a walk or nature hike, and ride bikes if your weather permits.

We are very lucky to have a trampoline.  When I jump on that with my kids, they see it as special time, and I find it to be a high-cardio exercise time.  There also individual tramps that can be used in the house.  They have a bar in the front that you hold onto and you can really raise your heart-rate with that.

In the winter, sledding is a much harder workout than you might think.  Climbing back up the hill with all that gear on can build a sweat.  Ice skating is also a challenge, though be careful of your ankles.  If you start to experience pain, then sit down.

Try to keep moving over the holidays, and get your family to join in!

Workout Dairy- 12/19/11: Monday

P90X tape- chest,triceps, biceps, shoulders- 60 minutes

Food Diary 12/19/11: Monday

Breakfast-

2 oz old fashioned oat meal with cinnamon, 1 scoop chocolate protein powder (187+ 125 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (170 cal)

A.M. Snack-

protein shake with 1/2 cup pasturized egg whites ( 185 cal)

Lunch-

4oz orange roughy (100 cal)

salad- 2 cups organic spinach, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus,1/8 cup roasted no-salt pumpkin seeds no calorie walden farms dressing( 105 cal)

P.M. Snack-

whole wheat English muffin, 1 tbls organic no salt almond butter, green apple slices( 190 cal)

Dinner-

Whole wheat crackers with 3 tablespoons lobster brie dip (low-fat, homemade) (150 cal)

4 oz shrimp, balsamic vinegar (90 cal)

8 asparagus, sliced carrots (64 cal)

1 cup whole wheat rotini (190 cal)

Dessert-

8 oz 0% Greek yogurt, 1/4 cup high fiber Kashi cereal ( 150 cal)

homemade, air popped, popcorn (90 cal)

TOTAL CALORIES-1795

 

 

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Paula's Healthy Living

Comments (2) -

Steve
Steve
12/21/2015 8:10:55 AM #

You have made some excellent, practical examples of exercise to do at home!

As a greying average American shift worker, it is time to put some of your ideas to work!

Working on portion control, I container 3 meals at 350 calories and 3 snacks 100-150.

Taking baby steps, I have made up a routine (reverse step lunges, diagonal wood chop, double and single leg squat and from grammar school, the windmill) using your blog for ideas. It is amazing how few repetitions I can do when I thought I was in pretty good shape!

Thank you for the great ideas and steady example to encourage becoming healthy.

Best wishes to you and your family for a Merry Christmas!

paula
paula
12/22/2015 5:53:52 AM #

Thank you Steve.  I think it's great that you are making an effort!  You will find if you can stay consistent, that your energy level DOES improve.  Eating cleaner meals will help you keep your focus at work.  Those vending machines that call to you at break time can be loud, but pack healthy snacks and remember how many wood chops you have to perform to work off those chips!  Not to mention the salt in them making your cholesterol rise!
Thank you for sharing a glimpse of your life with all of us.  Stay strong.  Your coninues good health is worth it.
Happy holidays
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