02/13/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 14. February 2015 06:45

One of the hardest things to stay consistent with at this time of year is workout. It gets pushed to the bottom of the importance list again, and again. Other demands seem to consistently take priority over your needs The negative part is, the more selfless you are towards others with your available time, the worst you feel physically and mentally.  I find that my energy is low when I don’t work out, and my mental clarity is cloudy.

You have to find your motivation. Here is the tricky part.  It’s different for everyone. For me, it’s about my mental health as well as my physical toning.  Working out keeps my frustration-level for life low, and my attitude, up.  That’s my motivation. What’s yours?

If your motivator is good health, put a note on your bathroom mirror, and fridge, and car dash, to remind you how important workout is for your continued good health.  Eating healthy foods is also pivotal, because you will not see the results you seek without both sides of the formula of exercise and healthy eating.

If your motivation is geared toward the social aspect, line up some sessions with a trainer, group classes at the YMCA, or meet a friend to walk the halls of the mall (just no venti latte’s afterwards!).

If giving to others is what moves you, keep a goal-chart. If you attenda certain number of workout classes, walk a certain number of strides with a weeks time, and work hard for X number of days exercising, put a $1-$ 5 into a jar. When you reach your goal, use the money saved to buy canned goods, or toys for children in need. That’s a win-win situation.

Find your motivation because it’s important to YOU and it helps you attain your good-health goals!

Monday 02/13/12- Workout Diary:

stationary bike- 30 minute

strength training- back

upright single arm back pull -10 lb

seated row ( on door- 2 tubes)

bent over dumbbell row-8 lb

seated single arm back row- 1 tube

Monday 02/13/12- Eating Diary:

7 am- 4 egg whites (67 cal)

2 oz. oatmeal (dry weight) (125 cal)

11 am- protein shake, ¼ cup pasturized egg whites (160 cal)

2 p.m.- 3 oz cod (144 cal)

3 oz brown rice ( 101 cal)

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

1/2 tsp uda or flax oil ( 65 cal)

no calorie or reduced sugar diabetic salad dressing

6 p.m.- 3 oz chicken livers, pan seared with butter flavored Pam, garlic(149 cal)

3 oz purple fingerling potatoes (roasted in skin) (115 cal)

8 oz green vegetables, cauliflower, sweet pea pods, broccoli, asparagus ( raw or steamed ) (88 cal)

8 p.m.-3 oz. striped bass(broiled) (165 cal)

3 oz beans, Lima (frozen) (104 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil (65 cal)

TOTAL CALORIES: 1524

 

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Paula's Healthy Living

Comments (2) -

Steve
Steve
2/14/2015 9:44:32 AM #

Wondered if you had seen this study ?

news.illinois.edu/.../0206muscle_MarniBoppart.html

Another motivation to exercise in addition to all the ones in your post !

paula
paula
2/14/2015 12:28:51 PM #

I will check it out.  Thanks Steve

Comments are closed


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