04/23/15- Paula's Healthy Living Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 24. April 2015 19:31

Recently I found myself “between weights”.  By this I mean that 15 lb. dumbbell’s were feeling less challenging during biceps curls, but 20 lb. weights were too much for a whole set without someone there to spot or me losing my form. 

I priced out creating my own 17 lb. weight since they don’t sell that size, but my creation using a hand-held bar with O-ring weights and clips was cumbersome an expensive.

My alternative training is using 20lb weights for 1 or 2 reps, then immediately switching to 15 lb. weights to finish until my muscles were fatigued.

Another option is to do a superset completing a whole set with 15lb weights, then jumping immediately into biceps rows with a heavy tube or band to challenge the muscle.

If over time I can progress to 4 or 5 reps before switching to the lighter weight, I will be challenging my fitness goals.

My overall fitness goal is to have strength and a nice shape to my muscles, while keeping my metabolism burning even after I’m done exercising (which weight bearing exercises do).  I do not want to look masculine and man-muscular, just feminine with shape.  I feel that my fitness goals are attainable with continued effort.  Ask yourself what your fitness goals are.  Try to develop a plan to achieve them and write it down.  Post it where you can see it, and schedule it into your week.  It is for your best overall healthy living!

Monday 04/23/12 - Workout Diary:

DVD- back/biceps/chest- 60 minutes

Pure Barre class- 55 minutes

Monday 04/23/12- Food Diary:

Breakfast-

organic steel cut oatmeal (150 cal)

1 cup egg whites (120 cal)

1 large banana, 1/4 cup blackberries (130 cal)

A.M. Snack-

protein shake with 1/2 cup pasturized egg whites (190 cal)

Lunch-

salad - 5 oz orange Roughy , 1.5 cup spinach, 1/2 cup steamed broccoli/cauliflower, 4 cherry tomato (155 cal)

1.5 oz. adamame (50 cal)

P.M. Snack

wild rice salad (homemade)( 240 cal)

Dinner-

5 oz pork loin with spicy peach salsa (250 cal)

1 cup cooked wild rice ( 140 cal)

snap peas, lemon juice, sesame oil (57 cal)

Dessert-

1 cup 0% Greek yogurt, 1/4 cup Kashi Go Lean cereal (160 cal)

TOTAL CALORIES-74

 

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Paula's Healthy Living

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