02/25/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 26. February 2015 20:50

 

The regular use of a food diary helps you to monitor your calorie intake as a tool to maximize your health goals.  Keeping track of your exercise progress is equally important.

My home-made diary includes a space for both food and exercise journaling.  There are exercises diaries available on-line.

On your exercise diary include:

-name of strength training exercises (examples: back pull, push-ups, biceps, curls)

-number of sets

-number of reps

-weight amount used for each

-how your energy level/capability was (example: could have gone heavier with the weights, dragging with low energy, felt strong)

-soreness after

-injuries

-Calorie-burn count if you’re using a heart-rate monitor

Keeping a daily record of your workouts allows you to follow your progress and to keep track of how to encourage your own body shape goals, so write it down!

Saturday 02/25/12- Workout Diary:

Stretch DVD- 30 minutes

2 mile bike ride with my son

trampoline jumping with my son's (exhausting!)

Saturday 02/25/12-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-

1/2 turkey sandwich on Ezekial brd, spinach 1 tbls mango chutney (105 cal)

small apple (50 cal)

P.M. Snack-

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

Dinner- restaurant- approximate calorie values

Beef tenderloin with marsala sauce (340 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)

Dessert-

homemade, air popped, popcorn (90 cal)

TOTAL CALORIES-1666

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions