05/04/15- Paula's Healthy Living Exercise/Eating Journal: Thursday

by Paula (Clean Eating Expert) 29. April 2015 17:33

There are so many at-home exercises available to keep your body in fit shape and lean, but some are considered powerhouse exercises. 

-Stability-ball hamstring curl:  Lie face up on a mat with heels firmly planted on the top of a stability ball.  Lift your hips up to the ceiling while engaging the abs and tightening the glutes  until your body looks like a straight line.  While keeping your hips lifted, bend your knees bring the ball towards your glutes.  Pause at the top, then return the ball to the starting position.  If your legs woggle around, re-engage your abs and glutes which gives the motion stability.  This is a great exercise for core and hamstring strength.

-Push ups:  They are old-school, but highly effective.  There are so many variations to keep muscle confusion going for your chest muscles.  There are standing, V-shape, chaturanga, push-ups on med balls, stability balls, bosu balls, and uneven pads.  Be mindful of your form and keep the plank position tight (except for V-shape pushups).  If done consistently, they can give you strength across your pec muscles and throughout your core and arms.

-Boat to V-ups:  Not a move for newby’s, boat is manageable, but V-ups are challenging.  It is a big challenge for your abs and hip flexors.  Hold for a 5 to 10 second count at the top of the V for additional challenge.

Squats:   This exercise also  can be done with small changes in form that keep it fresh.  With, or without weight,  it can be performed with feet parallel, turned out (keeping knees tracking over your toes for safety), in plie’, with arm raises in a shoulder press or biceps curls.  This gets the job done.

Ball slam:  Hold a weighted ball with both hands overhead and stand with feet in a wide position. Squat deep as you throw the ball down in front of you.  Pick up the ball and return to the starting position.  Repeat.  This works your shoulders, gluteus muscles, your legs and core.

Keeping your exercise routine fresh, and challenging keeps muscle confusion in place so you can continue to recognize gains in your training, helping you to reach your fitness goals.

 

 

Thursday 05/04/12 Workout Diary-

stretch tape- 30 min.

Thursday 05/04/12- Food Diary:

Breakfast-

1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach, 1/2 tsp. organic chia seeds (70 cal)

2 pieces Ezekial brd, 1 tbls organic almond butter (220 cal)

A.M. Snack-

1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)

Lunch-

1 cup low sodium black beans (rinsed), 1 whole wheat , low-carb tortilla, 6 asparagus, 5 crunchy pea pods, 1/4 cup 0% Greek yogurt (370 cal)

2 oz water packed tuna (90 cal)

1/3 cup chopped tomatoes (20 cal)

P.M. Snack-

8 oz non-fat cottage cheese, 2 cut prunes on top (140 cal)

Dinner- restaurant

salad with vegetables and a grilled chicken breast, blue cheese, oil/vinegar (360 cal)

bowl of vegetable soup (180 cal)

Dessert-

Homemade popcorn, sprayed with I Can't Believe Its Not Butter  (90 cal)

 

TOTAL CALORIES- 1740

Tags: , , , , ,

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