Workout Diary-06/07/11: Tuesday

Elliptical- 30 minutes

strength training- shoulders/abs

crunch on stability ball

straight arm shoulder raise-8 lb

seated shoulder extention- 12 lb

pilaties bicycle- 25 reps

lying lower hip rises- 25 reps

bent arm shoulder raise- 8 lb

crossover shop- 10 lb kettleball

Food Diary 06/07/11: Tuesday

Breakfast-

1 cup non-fat vanilla yogurt, 1/4 cup blueberries (100 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (140 cal)

A.M. Snack-

1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)

Lunch-

4.5 oz baked chicken (150 cal)

salad- 1.5 cups organic spinach, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms dressing( 65 cal)

3 oz brown rice (tossed onto the salad) (105 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)

Dinner-

6 oz shrimp (110 cal)

8 asparagus (44 cal)

1 sweet potato, spray butter, cinnamon (120 cal)

1 cup cous cous, with porchini mushrooms and sliced almonds (194 cal)

Dessert-

homemade, air popped, popcorn (90 cal)

8 oz 0% Greek yogurt ( 90 cal)

TOTAL CALORIES-1641