04/25/15- Paula's Healthy Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 26. April 2015 04:54

                             Do you ever get tired of being sick and tired? 

The weight creeps on, draining your energy as you’re going to college, starting your career, beginning your family, celebrating you’re life and frankly, just aging.  How did it happen?  You weren’t pounding Twinkies!  You went to the gym operatically when you could fit it into your schedule.  You ate salads with ranch when your friends went out for lunch.  How did this weight gain happen?!

It seems cruel, but just the mere fact of getting older, decreases your metabolism and makes you gain weight.  That is a fact.  Dealing with those facts is the next step.  Let’s do it together.

Making drastic changes seems effective, but is hard to retain over time.  It’s the New Year’s Eve resolution syndrome.  Rather, try making “baby-steps” that you can make a part of your healthy living lifestyle. 

If you are working out periodically, try to commit to at least 3 days a week.  That doesn’t mean going to the gym all those days, which is incongruent with most people’s schedules.  Utilize a weight lifting total body DVD’s at home one morning, go to a class such as Spinning, Zumba, Boot Camp, or Pure Barre one day a week, and add another weight lifting opportunity for your third day to keep your metabolism burning.  Add 30 minutes of cardio at least 2 of those 3 days.  The endorphins that you feel when you get your heart rate up, and burn calories, will you feeling more energized, not tired.  This is a good starting point to include, but write it down, and keep your schedule.  It will benefit your overall health as well as energize you.

The next step is to make at least 1 change in your food choices each week.  This may be giving up pop for green tea or water (no small change for many), changing to low-fat dairy products, including more vegetables, switching from cream based dressings for your salad to oil and balsamic vinegar.  Try using a food scale for a period of time to begin an honest understanding of portion control, which is so important as you age,  in attaining your weight goals.

TODAY IS THE DAY!

The day that you take charge and stop being a passenger in regards to your long-term health due to weight gain.

 You deserve to have more energy.

You deserve to feel content and happy when you look in a mirror.

You deserve to make changes that you can make a part of your life!  TODAY!

 

 

04/25//12- Workout Diary: Wednesday

Strength Training- Biceps/shoulders

*Well trained shoulders balance your look in a summer shirt, and creates strength for your upper and lower quadrants (back, arms and neck)

3 way biceps curl- 26lb bar

biceps curl in plie- 12 lb

hammer curl- 12 lb

seated concentrated curl- 12 lb

sanding shoulder raise-12 lb

incline zottman curl- 8lb

plie shoulder push-8lb

standing dumbbell hammer curl- 8lb

 

 04/25/12 Food Diary: Wednesday

Breakfast-

Whey protein shake (150 cal)

1 cup pasturized egg whites, spinach,mushrooms, 1 tbls. chia seeds (155 cal)

whole wheat, low calorie english muffin, 1 tbls organic almond butter (210 cal)

A.M. Snack-

8 oz 0 % Greek yogurt , bluberries, 2 tbls roasted walnuts (195 cal)

Lunch-

salad- 8 oz. mixed greens, 1/2 red sweet pepper, 1/2 cup broccoli, asparagus, pea pods (88 cal)

1/2 cup rinsed black beans (190 cal)

2 0z. albacore canned tuna, in oil packed, drained (90 cal)

Dinner-

1 glass Merlot (100 cal)

5 oz Halibut, steamed in parchment paper, in 400 degree oven with apple cider vinegar drizzled before cooking (190 cal)

1/2 cup baked butternut squash, curry powder, stevia, 1/2 tsp EVOO (211 cal)

1/2 cup wild rice (cooked in no salt chix boullion), shitake mushrooms, carrot bits (260 cal)

Dessert-

4 oz non-fat frozen yogurt (140 cal)

TOTAL CALORIES-1979

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Paula's Healthy Living

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