02/02/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 3. February 2015 20:22

Paula B.

Home Exercising:

There are exercises that hit the major muscle groups that can be done in a home setting with tubes, bands and a stability ball. Examples of similar exercises can usually be found on the web.

1. Bent over dumbbell row- This targets the back muscles.

2. Stiff legged dumbbell lift. This works your hamstrings. Be sure to keep your core engaged, to protect your back. Also don’t lock up your knees.

3. Stability ball push up. This can be done with your shins resting on the stability ball, or the opposite with your hands on a large stability ball. Both engage your chest and core, but engage the muscle differently.

4. Stability ball roll out. It works your core with the same motion as an ab-roller. Be sure not to extend your torso so far that you end up with an arch which can stress your back and avoids the real core work.

5. Stability ball crunch. Be conscious of engaging the long line of core muscles slowly to be effective. If you don’t feel a burn, slow the whole movement down.

6. Stability ball hamstring curl- Lying on your back using a stability ball, curl toward your bottom. It’s an effective leg curl movement for your hamstrings.

7. Seated band row- Hook tubes or bands either over your feet, securing by wrapping them once, or my tubes have a moveable toggle that allow me to secure it in a door frame. You should feel the burn in between your shoulder blades and upper back.

8. Band crunch Hook your bands or tubes behind your head. Lying on the floor, crunch, moving in the opposite direction of where your band is secured.

9. Stiff-legged band dead lift- Secure the tube around your shoes, with back straight, bent at the hips, raise up right feeling the muscle burn in your gluteus maximums, and your hamstrings.

10. Standing triceps extension- One arm is bent above the back of your head; one is bent behind your back at the low back. Extend your arms in opposite directions with out hyper extending your elbow joint. Hold for a moment at the extension.

These 10 exercises are a good core workout at home.

 

 

Thursday 02/02/21- Workout Diary:

Stretch DVD- 30 minutes

Pure Barre class- 55 minutes

 Thursday 02/02/12-Food Diary:

Breakfast-

1 piece Ezekial toast, 1/2 small banana sliced on top (150 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)

A.M. Snack-

1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)

Lunch-

4oz orange roughy (90 cal)

salad- 1.5 cups organic spinach, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms dressing( 65 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)

Dinner-

6 oz shrimp (110 cal)

8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)

1 cup cous cous, with porchini mushrooms and sliced almonds (194 cal)

1 cup non fat cottage cheese ( 80 cal)

Dessert-

homemade, air popped, popcorn (90 cal)

1 cup 0 % Greek yogurt, 1/4 cup fresh sliced pear (150 cal)

TOTAL CALORIES-1666

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