12/12/12- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 10. December 2012 08:00

If you feel overwhelmed or intimidated at how to start and maintain a workout plan, I have a set of simple goals to help ensure your creating a workable plan that you can stick with past January 15th. 

1. Create a goal.  Make it attainable and detailed.  Pick your #1 trouble zone.  Write down a weekly plan, or register @ traineo.com.  This site helps you monitor your progress, and sends e-mails about you to people you list,  so that they can remind (harass) you to stay on track.

2. Pick six moves.  Hit every major muscle group (abs, arms, back, chest, legs, glutes) when you work out.

3.  Pick your reps if you want to maximize strength, do 4-6 reps with heavy weight. If you want to maximize power, do 8-12 reps. To maximize endurance do 15-25 reps.

4. Tweak as you go.  Change things up periodically.  Switch moves, weight, sets, and/or reps.


 12/09 Workout Diary:

Elliptical- 45 min, 3.73 miles 

Strength Training-legs/chest (gym)

Leg extension- 44lb

Leg curl- 47 lb

leg press- 99lb

Abductor- 20 lb

Adductor- 20 lb

Smith machine squats

chest press- 20 lb


12/09 Food Diary:


Protein shake(90 cal)

1 cup non fat vanilla yogurt, 1/3 cup non fat cottage cheese, 1/4 cup blueberries( 210 cal)

A.M. Snack-

Apple (57 cal) 

Banana ( 85 cal) 


 salad-  1/2 cup mixed greens,1/2 red sweet pepper, 1/2 cup broccoli(60 cal) 

 3oz Mahi Mahi (70  cal)

P.M. Snack-

1 apple (47 cal)

Carb master yogurt (80 cal)


3oz shrimp ( 90 cal)

Broccoli (20 cal)

Homemade chicken soup (130 cal)


1 cup high fiber cereal ( 120 cal)

Homemade popcorn (75 cal)

apple (50 cal)


Tags: , , ,

Paula's Healthy Living

Comments are closed

Copyright © 2004-2019 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