01/02/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 3. January 2015 08:03

Many people create their New Year’s Resolution list to include weight loss.  They try to achieve this goal through dieting, crash diets or exercise.  I believe that clean eating is a better long-term solution to weight management in conjunction with a wide-variety of types of exercise involvement.

What turns many people off with exercise is the soreness or strain that they feel after jumping into it with both feet!  There is an important difference between soreness and strain.

Muscle strain is often signified by throbbing, stabbing or popping pain.  You feel this way because muscle strain is a large muscle tear.  The pain persists even after you’ve stopped exercising.

Muscle soreness feels uncomfortable but is manageable and the pain should stop when you quit the exercise.

This is an important distinction between the two.  Soreness can be iced, stretched and relieved after 2 days or so.  It can also be alleviated with OTC medications. Strains need to be addressed by a physician to make sure that surgery or physical therapy is not required.

Monday 01/02/12:  Workout Diary-

Pure Barre class- 55 min

strength train- triceps/back

lying overhead dumbbell press- 15 lb

behind the back, triceps kickback, palm of hand facing ceiling- 5 lb barbells(20 reps)

High back-pull (2 medium tubes attached to door frame)

one arm overhead dumbbell extension- seated 20 lb( watch form to protect back)

lawnmowers- 20lb dumbbell

standing triceps pushdown- 2 tubes

low- back pull (2 medium tubes with toggle in low section of door frame)

one arm overhead triceps extension- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 10 lb flexible ball

Monday 01/02/12:  Food Diary-


2 oz Organic steel cut oats (187 cal)

1 banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

8 oz 0 % Greek yogurt (130 cal)

1/4 cup non-fat cottage cheese ( 35 cal)

3/4 cup mixed berries (40 cal)


5.3 oz chicken( 210 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup broccoli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls edamame(thawed), 1 tbls sunflower seeds (110 cal)

P.M. Snack-

1 hard boiled egg cut onto whole wheat crackers (210 cal)


5 oz scallops, drizzled with balsamic glaze (145 cal)

1 cup steamed broccoli (26 cal)

1 cup brown rice/peas/ carrots ( 260 cal)


large apple (60 cal)

homemade popcorn (90 cal)


An important point about either of these issues is that you need to be okayed by a physician before beginning an exercise program if you were sedentary before.  If you’re just re-energizing your workout regime, move gingerly through the process at first.  If you hurt yourself at the start, you will never be able to realize your New Year’s Resolution of weight loss!


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Paula's Healthy Living

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