04/06/15- Paula's Healthy Living Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 7. April 2015 19:34

High intensity training burns more calories in a shorter period of time by utilizing quick, high-intensity cardio moves that spike your heart rate, in a short period of time.

You can achieve tis cardio burst by running sprints, Spinning class, cardio DVD’s, or you can add these moves in between weight training sets, or as a cardio blast on their own.  Do them for 30- 60 seconds, with a 1 minute rest period between.  Use a kitchen timer or stop watch to stay true to your time frame.


                                                -Jumping Jacks

                                                -Plio (plyometric)Jumps (be careful to land softly)

                                                -Speed Skater

                                                -Tire Jumps

                                                -Speed Squats (single leg or doubles)

                                                -Jump Rope (for 1-2 minute)

You should get approval from your doctor that your fit enough, and your heart is strong enough to begin this type high-intensity  training.  It is very effective in helping you burn calories, boosts your metabolism, and achieve your desired body shaping goals.


                                                                                 Friday 4/06/12- Exercise Diary:

Back and Biceps DVD- 55 minutes (that tim includes stretching 5 minutes before and 5 minutes after)

foam roller- 20 minutes

Friday 04/06/12- Eating Diary:


7 am- 4 egg whites (67 cal)

2 oz.steel cut oatmeal,+ cinnamon ( dry weight) (241 cal)

11 am- protein shake (125 cal)

2 p.m.- 4 oz halibut (154 cal)

8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,cherry tomato, asparagus(88 cal)

3 oz quinoa ( 150 cal)

1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)

6 p.m.- 3 oz chicken, roasted, made in to a stew with onions, farro (ancient grain, porabello mushrooms and sun dried tomatoes(292 cal)

1 whole wheat baguette (145 cal)

dipping sauce for bread og olive oil, 16 year old balsamic vinegar and italian spices ( 88 cal)


smoothie of 1 scoop protein powder, frozen blackberries,strawberries,  1/2 tsp organic almond butter, ice(209 cal)



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