5/7/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 8. May 2013 14:33


You know the long term benefits of weight training to increase metabolism, muscle shape, and bone density, but how do you keep your attendance and interest high for weight training?

1.       Take a buddy- meeting a friend for sessions can keep you attending even when you can come up with a million reasons why not to go.

2.       Use a calendar- mark special events or vacation you will be attending and use those dates a motivator.  Just make sure you keep the calendar visible and keep adding more.

3.       Utilize your alarm on your phone- to text you reminders on strength- train days.

4.       Watch your form in the mirror- Recognize and praise yourself for the change in your shape over time.

5.       Pay it forward- Put a couple of dollars in a jar (use the money you would have spent on a double latte’) every time you weight train.  After a couple months you’ll have enough for a new summer swimsuit or jeans.

Use whatever means motivate you, but keep it up!

Friday 5/07/10- Workout:

recumbent bike - 30 minutes

Strength train- gym- rapid activation weight train

leg press- 80 lb

rotary calf- 40

adduction- 70 lb

abduction- 60 lb

leg extention- 50 lb

walking lunges - 40 steps

triceps arm extentions- 10 lb

rear kick- 45 lb

dumbbell front squats- 10 lb

stiff-leg deadlift- 40 lb

 lying triceps extention

Friday 5/07/10- Food Diary:


grapefruit (40 cal)

organic steelcut oatmeal (150 cal)

small banana ( 60 cal)

A.M.  Snack-

1 cup pasturized egg whites,1/2 portion protein shake mix (175 cal)

3/4 cup green beans ( 35 cal)


beet/pecan salad (140 cal)

1/2 turkey sandwich on whole grain chibatta ( not top bread)(140 cal)

1/2 strawberry shortcake (250 cal)

 P.M. Snack-

10 oz lowfat yogurt with peaches(110 cal)


3  oz liver (148  cal)

1 cup zuchinni with onions (28 cal)

1/2 green beans drizzled with balsamic vinegar  (35 cal)


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Paula's Healthy Living

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