01/08/15- Paula's Eting/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 9. January 2015 04:49

There is a simple aerobic exercise that you can do at home, at the gym, or while traveling that will really boost your heart rate.

This essential boost is called interval training. That means an exercise where your heart rate spikes higher, then you let it reduce, then complete a high-energy exercise that makes your heart raise rise again...You achieve high results, in a smaller amount of time for calorie and fat burning. 

They are called bench hop-overs. Seems like a no-brainer, but they will leave you winded.  Place your hands on a bench, leaning forward with both legs off to the same side. Bending your knees slightly, propel yourself over the bench to the other side. Keep your arms straight during this motion and your shoulders directly over your wrists. Immediately after landing, hop back to the original side. Repeat 10- 20 times. You need to be sure that the bench or chair that you are using is stable and will not flip from you basing your weight base on it.  Wear stable sport shoes to support your legs and ankles.  As with any exercise, if you feel pain, you should stop and contact your physician.  Bench hop-overs are an effective interval exercise and a great one for your workout plan.

Another great cardio-at-home is burpees.  From a standing position, you put your hands down on the outside of your feet.  Hop your feet back to a firm plank position, then hop your feet back lifting your arms up above your head.  For an additional cardio boosts, jump up at the end of the burpee.  Do as many as you can in 1-2 minute bursts, building up the number of rounds as you build endurance.

Even if the weather outside is cold, you can achieve a high-cardio workout in you home.  If your on your way to work or school, don't park your car right next to the door, and take the stairs!

01/08/12- Sunday Workout :

 Spinning bike DVD (with tape at home) -55 minutes

01/08/12- Sunday Food Diary:


1 cup egg whites, 1/2 cup broccoli, 1/4 cup beets (135 cal)

1/2 cup 0% Greek yogurt, 1/4 cup non-fat cottage cheese, 1/2 mango(195 cal)

A.M. Snack-

1/2 cup pasteurized egg whites added to protein shake mix (210 cal)


3 oz low-salt turkey breast(147 cal)

8 oz of salad greens- 1 orange sweet pepper,  organic spinach,  cup broccoli florets, pea pods (88 cal)

3 oz brown rice (105 cal)

2 tablespoons home-roasted no-salt pumpkin seeds ( 45 cal)

P.M. Snack-

whole wheat tortilla, 4 asparagus, 2 oz low-salt Boar’s head turkey(they use less preservatives)(200 cal)


1/4 Cornish game hen, no skin (208 cal)

1/3 cup curry quinoa made with EVOO, 1 tablespoon Greek yogurt, 1 tbls white raisons ( 165 cal)

1/2 cup broccoli florets, steamed (28 cal)

After dinner porotein-

4oz chicken breast (150 cal)



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Paula's Healthy Living

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