The regular use of a food diary helps you to monitor your calorie intake as a tool to maximize your health goals. Keeping track of your exercise progress is equally important.
My home-made diary includes a space for both food and exercise journaling. There are exercises diaries available on-line.
On your exercise diary include:
-name of strength training exercises (examples: back pull, push-ups, biceps, curls)
-number of sets
-number of reps
-weight amount used for each
-how your energy level/capability was (example: could have gone heavier with the weights, dragging with low energy, felt strong)
-soreness after
-injuries
-Calorie-burn count if you’re using a heart-rate monitor
Keeping a daily record of your workouts allows you to follow your progress and to keep track of how to encourage your own body shape goals, so write it down!
Saturday 02/25/12- Workout Diary:
Stretch DVD- 30 minutes
2 mile bike ride with my son
trampoline jumping with my son's (exhausting!)
Saturday 02/25/12-Food Diary:
Breakfast-
1 piece Ezekial toast, 1/2 small banana sliced on top (150 cal)
1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)
A.M. Snack-
1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)
Lunch-
1/2 turkey sandwich on Ezekial brd, spinach 1 tbls mango chutney (105 cal)
small apple (50 cal)
P.M. Snack-
1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)
Dinner- restaurant- approximate calorie values
Beef tenderloin with marsala sauce (340 cal)
8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)
1 cup cous-cous, with porchini mushrooms and sliced almonds (194 cal)
Dessert-
homemade, air popped, popcorn (90 cal)
TOTAL CALORIES-1666
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