12/07/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 8. December 2013 05:28

 One of the hardest things to stay consistent with at this time of year is workout.  It gets pushed to the bottom of the importance list again and again over everyone else’ needs.  The worst part is, the more giving you are to others at this time of year (true meaning of the season), the worst you feel physically and mentally.

You have to find your motivation.  Here is the tricky part; it’s different for everyone.  For me, it’s all about my mental health.  Working out keeps my frustration level for life low, and my ‘zen buzz’ up.  That’s my motivation.  Whats yours?

If your motivator is good health, put a note on your bathroom mirror, and fridge and car dash to remind you how important workout is for your continued good health.

If it is social, line up some sessions with a trainer, or group classes at the YMCA, or meet a friend to walk the halls of the mall (just no venti Latte’s afterwards!).

If giving to others is what moves you, keep a goal chart; if you attend and work hard at __ number of days exercising, put a $1-$ 5  into a jar.  At the end use that money to buy canned goods, or toys for children in need.  That’s a win-win situation.

Find your motivation because it’s important to YOU!

Monday 12/07/10- Workout Diary:

stationary bike- 30 minute

strength training- back

upright single arm back pull -10 lb

seated row ( on door- 2 tubes)

bent over dumbbell row-8 lb

seated single arm back row- 1 tube




 12/07/10- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 3 oz cod (144 cal)

3 oz brown rice ( 101 cal)

8 oz green vegetables ( raw or steamed) (88 cal)

1/2 tsp uda or flax oil ( 65 cal)

no calorie or reduced sugar diabetic salad dressing

6 p.m.- 3 oz turkey breast (149 cal)

3 oz potatoes ( boiled in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) (88 cal)

8 p.m.-3 oz. Halibut (broiled) (145 cal)

3 oz beans, Lima (frozen) (104 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)




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Paula's Healthy Living

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