02/29/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 1. March 2015 06:12

 

 Exercise excuses have destroyed the best-made New Year’s Resolutions and workout commitments.  Here is the way to turn any excuse around to convince yourself to stick with your exercises plan.

-“I just can’t find the time in my schedule for workout.”  Change to; I can’t afford not to make the time, in terms of my long-term health.  Including, increased health care costs due to weight issues, decreased productivity due to low energy, and increased moodiness rather than higher spirits and attitude from feeling better.

-“I’m too tired after my never-ending day to work out,” will be replaced by “My energy is up from the rush of endorphins (like chocolate gives).

-“I can’t afford a gym membership or classes,” needs to be replaced by action.  Buy a DVD that you can utilize at home at a lower cost.  Use a gym opportunity at your neighborhood YMCS, church, or high school organization.  Walking outside works most months of the year, and there is always mall-walking.

-“My workout buddy cancelled so I’m going to sleep in.”  Is your workout to benefit you or for someone else?  Workout anyway.

-“I’m bored with workout.”  There are so many possibilities for different types of exercises from tae-Bo, Zumba, Pure Barre, Yoga-laties, or belly dancing!  Don’t limit your opportunities, and achieve results that motivate you.

Everyone can come up with a creative reason NOT to exercise, but be your best advocate!

Wednesday 02/29/12- Workout Diary:

Pure Barre- 55 minutes

strength training- shoulders/abs

crunch on stability ball

standing cross toe touch-50 touches

straight arm shoulder raise-8 lb dumbbells

seated shoulder over head extention- 12 lb dumbbells

pilaties bicycle- 25 reps

bent arm shoulder raise- 8 lb

crossover chop- 8 lb kettleball

Wednesday 02/29/12-Food Diary:

Breakfast-

1 piece Ezekial toast, 1/2 small banana sliced on top, 1 tbls organic almond butter (210 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 chipolte hummus, 4 slices of cucumber (230 cal)

10 dark chocolate acai berries (60 cal)

Dinner-

Seafood Boullibaise (254 cal)*second half of a carry out dinner of my daughters from Tuesday

romaine salad with lightamount/low calorie caesar dressing (144 cal)

1 whole wheat baguette (140 cal)

dipping sauce of rosemary olive oil/balsamic vinegar( 60 cal)

Dessert-

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

TOTAL CALORIES-1738

 

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Paula's Healthy Living

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