05/01/15- Paula's Healthy Living Exercise/Eating Journal: Tuesday

by Paula (Clean Eating Expert) 2. May 2015 05:28

 

Stretching is an integral part of my weekly exercise plan.

As I age (I am 46),  I find that exercise, and life’s physical challenges,  affect my body differently than when I was younger.  I use stretching, yoga, foam rolling, and periodic massage to keep my body on target and flexible.

Stretching includes folding over at the waist which stretches out my back which gets very tight.  I stretch my upper body with triceps stretches, shoulder stretches and gentle neck rolls to release the upper body.  Sitting on the floor, I stretch my hamstrings, low back and hip flexors (super tight for me). http://www.cincinnati.md/oh/cincinnati/con-article/658179/stretching/yoga_stretching_classes_outdo_self-care_for_back_pain_study.htm .

Yoga is a challenge for me mentally as well as physically.  ‘Calming’ my mind is as much a discipline, as stretching my muscles.  I feel revived and energized when I’m done.

The foam roller is a highly effective tool for me.  I got mine at a Play It Again Sports (or less).  I have a 24 inch, 4X in diameter roller, and one that is 16 inches for traveling.  I roll…every muscle group!  It lengthens, un-knots, and relieves tightness and is a huge release for me.

Periodic massage is worked into my monthly budget.  I save money to make sure it happens every 6 weeks or so.  I use deep tissue massage.  It’s not always ‘relaxing’ but I use massage to keep my muscles long and strong and it works for me.

The point of weight bearing exercises is to build muscle.  Building muscle actually happens through small tears and the internal repair of that

 

 tearing.  All of these options help release and build these changes.  Use it regularly and it will help you maintain flexibility and length with your muscles.

 

 

05/01/12- Workout Diary: Tuesday

 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

 shoulder raise on stability ball-12 lb

plie shoulder push-8lb

standing dumbbell hammer curl- 8lb

 

 

05/01/12 Food Diary: Tuesday

 

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-

 

non today

 

Lunch-

 

small low- carb, whole wheat tortilla- use ingredients for a wrap (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, Waldon Farms Maple syrup, 1/2 tsp EVOO- 400 degree oven, 15 minutes (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-1794

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Paula's Healthy Living

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