03/07/15- Paula's Healthy Living Exercise/Eating Diary: Wednesday

by Paula (Clean Eating Expert) 8. March 2015 14:51

A basic exercise that work’s a variety of muscle groups is called wood chop (or squat with diagonal wood chop).  It works several sides of your core, your shoulders, your low-back exercises, deltoids, hamstrings, quadriceps and your glutes.

You stand with your feet wider than shoulder-width apart, holding a weighted medicine ball above your head (starting to the left or right of your head).You can also use a tube that is secured around a pole or attached to a wall.   Contract your abs (engage your abs muscle though out the exercise.  Engaging the core will also protect your back from injury). Now, bend your knees to squat down while moving the ball in an arc in front of your body, bringing the ball to the outside of your calf. Next, reverse the move to the opposite side, and repeat the entire move .  You need to keep the pace moving, but don’t lose your form.

Wood chop is a basic movement that you use often throughout your life while moving boxes, or putting things away.  Strengthening those muscles will help keep you strong.   A well-rounded workout powerhouse!

Workout 03//12: Wednesday

recumbent bike- 30 minutes

Strength day- leg day

squats with 20 lb weight

hamstring curl with stability ball

step ups onto 24" bench

lunges, walking -50 steps

Food Diary 03/11/12: Wednesday

Breakfast-

Organic steel cut oats(150 cal.)

 blackberries, blueberries (40 cal)

A.M. Snack-

16 organic, no-salt almonds (105 cal)

Whey protein shake (125 cal)

Lunch-

4 oz. salmon (180 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls. black beans, 1 tbls. roasted sunflower seeds (90 cal)

3 oz. adamame (thawed from frozen – 130 cal)

P.M. Snack-

1 thin whole wheat bagel, with 1 wedge laughing cow cheese (145 cal)

Dinner-

2 large crab legs (260 cal)

1/2 cup spaghetti squash (25 cal)

1 cup brussel sprouts (50 cal)

Dessert-

Strawberries, cut and added to cottage cheese with a squirt of whip cream(67 cal)

1/2 cup non-fat cottage cheese (80 cal)


TOTAL CALORIES-1572

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Paula's Healthy Living

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