08/12/15- Paula's Eating/Exercise Journal- Tuesday

by Paula (Clean Eating Expert) 10. August 2014 18:50



If you’re do strength training 3-4 times per week you have two choices: 1) You can rotate body focus areas such as shoulders, legs, chest… or 2) do exercises from each major area each of those 3-4 days, even working multiple area’s simultaneously.


-For chest, try push -ups, chest fly or press


-For legs, try lunges or straight leg dead lift


-For triceps try extensions, dips, or kick backs


-For biceps try hammer curls or turned out curls


-For shoulders try lateral raises or shoulder press


-For back try a one-armed band row or lawnmowers


There are a variety of books, magazines, or web sites where you can see other example exercises.  Read back into my previous blogs for some great ideas as well.




Tip of the Day


Pump of the volume!  Weight training builds muscle tone, increases bone density and increases your metabolism.


 *- I haven't been recieving many comments as of late.  I hope that you are all still enjoying the blog and that I address issues that are of concern to all of you.- Paula

**  Tip of the Day-  Try flavoring fish, chicken and vegetables with a drizzle of flavored vinegar for a boost of flavor,  that's low in calories. 


08/09/11- Exercise Journal- Wednesday


Strength training- Trainer


Low-back row-


40lb for 15, 40 lb. for 10, 50 lb. for 8, 50lb for 8


Triceps pushdown-


30 lb. for 15, 40 lb. for 10, 30 lb. for 8, 60 lb. for 8


Back pull ups-


140 lb. for 15, 130 lb. for 10, 130 lb. for 8, 130 lb. for 8


Triceps kickback-


10 lb. for 15, 12 lb. for 10, 15 lb. for 8, 15lb for 8




50lb for 15, 60 lb. for 12, 60 lb. for 10, 60 lb. for 10






Single arm bent over, back row-


8lb for 15, 10 lb. for 12, 15lb for 10, 20 lb. for 10


Overhead cable triceps extension-


3 plates  for 15, 4 plates for 12, 5 plates for 10, 6 plates for 10 strength training


Wednesday 08/09/11-Exercise Diary:

DVD Yoga - 55 min


Wednesday 08/09/11- Eating Diary:


7 am- 4 egg whites (67 cal)

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

11 am- protein shake (160 cal)

2 p.m.- 5 oz mahi mahi (144 cal)

3 oz quinoa ( 150 cal)

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

3 oz sweet potatoes (oven roasted in skin) (64 oz)

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

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

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

8 p.m.-5 oz. scallops (pan seared) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

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