11/01/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 2. November 2013 09:30


If you are committed to getting healthier by utilizing exercise, make sure that you are getting the most out of every moment.  Some behaviors to limit to achieve the most that you can are:

-Pointless talking or gossiping. You’re there to do a job.  If you need social time, schedule coffee with your friend

-Talking or texting on your phone.  It’s a distraction to you and those around you


-Worrying about what others think (they don’t know what your day has been like, how you feel today…)

-Giving in to fear about measuring up.  DO your own ‘personal best’.  That’s all anyone can ask!

What helps you focus on during your workouts?

-Know you’re doing this FOR YOU!

-Insist on watching and using great form

-Listen to your body.  If you feel strain, pain then change you position, or move to a different exercise.  If pain persists, see a physician.

-Visualize your positive goal results.  You can get into those skinny jeans!

If you’re going to take the time to improve your health, focus, and get the most out of your efforts.


Monday 11/01/10- Workout Diary:

strength training- chest/triceps 50's-upi use lighter weights, 1 set, 50 reps.  I do this for a week

chest press, lying down- E-Z bar, 10lb on each side

triceps kickbacks- 8 lb

seated chest press- 2 plates

overhead triceps extention- 1 tube, secured to pole

chest flies- 10 lb

triceps dips on bench- you own bodyweight, and no I couldnt do 50. I got 30 done though

push ups ( 40)

lying tricepts extention- 24lb padded weight bar

pilaties reformer class- 55 minutes

 Monday 11/01/10- Food Diary:


1/2 cup egg whites (50 cal.)

whole wheat toast, plain except butter flavor spray  (80 cal.)

1 cup organic spinach, 2 cherry tomatoes, 4 asparagus ( 25 cal)

A.M. Snack-

greek yogurt  (90 cal.)

1/8 cup bluberries (15 cal)


3 oz coho salmon (150 cal)

salad- 2 cups raw spinach, 2 stalks asparagus, 1/2 yellow sweet pepper,1/ 2 cup green beans, 1 oz fat free feta, 1 tbls raosted, no-salt sunflower seeds (90 cal.)

P.M. snack-

homemade popcorn ( 90 cal.)

3/4 cup high fiber cereal, 6 organic roasted, no salt added almonds (140 cal)


3.5 oz chicken (165 cal )

1/4 cup mashed sweet potato, sprinkle of cinnamon (120cal.)

2/3 cup brussel sprouts/balsamic vinegar ( 55 cal.)

1 tomato (26 cal)


small apple (47 cal)

1 tbls non fat carmel (110 cal)


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Paula's Healthy Living

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