08/19/15- Paula's Eating/Exercise Journal : Friday

by Paula (Clean Eating Expert) 20. August 2014 13:38


There is a  critical mindset that can make the difference between success and failure about a healthy body that has muscle tone, and a moderate amount of fat.  My success in achieving the body-look that I want is how I view  the choices I make with my clean eating foodplan, and exercise plan.

The most important way to look at these choices is about feeling healthy!  It is NOT about calorie restriction to an extreme of 'dieting'.  The reason those theories don't work, is that eventually you will either restrict your calories or protein or halthy carbs so far, that you will not be able to achieve muscle growth and tone. 

Dieting doesn't work because the minute you eat what you consider typical food, the weight comes back on.

You have to change your attitude about the purpose and flavor of food.  By staying away from processed foods, it will utilize more of your time, but you will reduce your salt and sugar intake because YOU ARE IN CONTROL of your ingredients. 

 By eating more seasonal vegetables and fruits, you will feel more energy and long-term better health.

As I approach my birthday, I am so proud of how hard I've worked tto look the way I want to look.  I don't do it for anyone else except me ( except for my children who I want to have a lifetime with).

Make a change in something that will positively affect your overall health TODAY. 

Friday 08/19/11:Workout Diary-

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Friday 08/19/11 Food Diary:


1/8 cup rasberries, 8 oz 0% Greek yogurt (105 cal)

1 cup high protein breakfast cereal (160 cal)

1/2 cottage cheese (80 cal)

A.M. Snack-

Whey  protein shake, 1/4 cup pasturized egg whites (151 cal)


4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

P.M. Snack-

1 cup non-fat cotage cheese with strawberries and sprinkle of home roasted pecans (150 cal)


5 oz. Scate [fish] (260 cal)

1 cup steamed brocolli, 7 asparagus spears (90 cal)

3/4 cup quinoa (100 cal)


Homemade popcorn, with spray butter substitute(110 cal)



Paula's Healthy Living

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