8/26/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 26. August 2015 12:40

If you’re new to working out and need an effective plan for a week, try these ideas:

Day 1: chest/triceps, plus 30 minutes of cardio*

Day 2:  back/biceps

Day 3:  shoulders/abs, 30 minutes cardio

Day 4: cardio for 45-60 minutes

Day 5:  hamstrings/quads/calves

Day 6: cardio for 45 minutes

Day 7: rest day

You will find that strength training boosts your metabolism throughout the day, and increases your energy (which may be contrary to how you think you might feel, which may be tired).  Weight bearing exercises increase bone density which can help reduces chances of osteoporosis and bone breaking).

*cardio can include treadmill, elliptical, aerobics class, walking outside, biking, Spinning, swimming or pliametrics to name a few.  Be creative!

8/26/10- Workout Diary:

Recumbent bike- 30 minutes
Strength Train-  triceps

Lying overhead dumbbell press on stability ball - 10 lb

Standing one-arm overhead extension- 2 bands

Sit ups on stability ball

triceps kickback

triceps kickback- 10lb

triceps pushdown- 2 tubes

ab towel roll

seated overhead dumbbell extension- 25lb

bench dips

Thursday 8/26/10 Food Diary:


1 whole wheat, low fat waffle (110 cal)

1/3 banana, 1/8 cup  blueberries(60 cal)

Soy protein shake mix, 1/4 cup non fat cottage cheese(130 cal)

A.M. Snack-

3/4 cup egg whites, 1 cup spinach (100 cal)

 greek yogurt ( 90 cal)


4 oz chicken breast (160 cal)

Salad- 2 cups spinach, 1/2 red sweet pepper, 4 asparagus, 1 oz fat free feta (60 cal)

P.M. Snack-

3/4 cup brown rice (170 cal)

1 cup grapes ( 35 cal)


6 oz skate (white fish)- ( 160 cal)

4 asparagus  (22 cal)

3/4 cup spaghetti squash with I cant believe its not butter( 30 cal)


1 cup strawberry ice cream ( 170 cal)

1 cup blueberries (50cal)


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Paula's Healthy Living

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