01/21/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 22. January 2014 17:32

We know that workout develops increased muscle tone, helps avoid a whole host of medical issues, fuels metabolism and increases overall energy.  But, if you are going to accomplish those goals by working with a personal fitness trainer, there are some negative trainer qualities to watch out for when making your choice of who to work with:

1.    Avoid a trainer who wants to chat about personal issues or act as your psychotherapist.  That’s not why you are there.  It eats up your rime you pay for to exercise and sets a whiney tone.  It can spiral quickly into a permanent salon-gossip zone.

2.    Check their credentials.  They need to be certified to make sure they work safely with you.

3.    They should ask you a series of questions before you do any exercises to make sure you have no physical issues to be on the look-out for.  If they don’t ask, they don’t care, and you should look elsewhere.

4.    If you are so sore that you can barely walk, or raise your arms for days, they don’t have your best interest in mind.

5.    They should regularly change your program.  Mix it up with ‘games’ (30 second blasts, rotating reps…), not doing the same thing every week.  You could have done that on your own.

6.    They should be willing and qualified to answer your exercise questions.  There are no dumb questions!!!  It’s your process, and every bit of information that you need to understand that process is important.

7.    If your trainer tries to sell you supplements directly, be wary. If they sell products and you ask about those products, that’s different.

Be smart and realize that you are the consumer and they are providing you with a service.  Keep it professional and work hard to see great results.

Thursday 01/21/11 Exercise Diary:

P90X- Yoga tape- 85 minutes(aghhh, it's so hard)

Thursday 01/21/11 Food Diary:


2 oz old fashioned oatmeal (187 cal)

1 cup egg whites (120 cal)

A.M. Snack

whey protein shake, 1/2 cup pasterized egg whites( 195 cal)


6 oz shrimp, stir fry with low sodium soy sauce, chicken broth, garlic, ginger, 1 cup brocolli, 1 cup mushrooms, 4 asparagus spears, 1/2 cup red pepper( 320 cal)this came out of the P90X info book.  It was delicious, high protein, low-salt and fat. yummy

 P.M. Snack-

2 oz soy nuts (140 cal)


4 oz tuna steak (160 cal)

1 cup steamed broccoli, squirt of lemon (26 cal)

1/2 cup quinoa/carrots/ onions/garlic/balsamic vinegar (160 cal)


1 cup 0% fat greek yogurt, berries (1/2 cup), waldon farms maple syrup (no sugar,calories- I love the flavor)  (120 cal)


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Paula's Healthy Living

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