11/27/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 28. November 2014 16:47

 

Paula B.

  • There are so many great exercises to hit your abs to make your core stronger which helps support your spine and posture and gets you ready for the holiday season! Pilates bicycle, double toe touches from a reclined seated position, plank, and reverse crunches just to name a few.
  • One that I’ve used lately really hits your abs and lower body; diagonal wood chop. Holding a weighted medicine ball, a barbell, or a really big can of veggies (if you need to do your workout on a budget). Hold the weighted ball above your left shoulder with your feet shoulder-width apart (your head and torso should also face left). Bring the ball down across your torso down to your right knee or ankle (depending on flexibility) with straight arms. Repeat 10 times, and then switch sides.  You must keep your abs engaged throughout this exercise, or you could feel pain in your back.
  • If you want extra burn, increase the speed of the exercise, but always stay in control of your movement.
  • V-up sit ups are a challenge.  Also,  standing while raising your knee up and to the side, while bending to the side, meeting your elbow toward your knee is very effective on your transverse muscles.
  • Go on line or get an exercise book with pictures for abdominal exercise ideas.  One of the most important points to remember though is that all the ab crunches and exercises will not show the effects of your hard work, if your diet doesn’t reflect your long-term exercise goals.  Clean eating or a healthy well-balanced diet is the only way to help remove that layer of fat that hides your ab muscles.

 

Sunday 11/27/11 Workout-

 stretch tape- 30 minutes

 

 Sunday- 11/27/11 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1/2 cup egg whites, 1 cup organic spinach, 4 asparagus, brocolli slaw (70 cal)

A.M. Snack- blend all of the following:

1/2 cup non fat cottage cheese (80 cal)

1/2  scoop whey protein shake mix( 65 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz chicken (187 cal)

1 whole wheat wrap, organic spinach leaves, mango salsa (130 cal)

1/4 cup rinsed organic no-salt black beans (190 cal)

P.M. Snack-

pear ( 57 cal)

12 organic roasted no salt almonds ( 70 cal)

Dinner-

4 oz wild-caught salmon(130 cal)

1 cup steamed broccoli (26 cal)

1/2 cup brown rice/peas/ carrots, garlic, spices ( 2200 cal)

Dessert-

8 oz. 0% Greek yogurt (130cal)

banana (90 cal)

TOTAL CALORIES: 1705

 

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Paula's Healthy Living

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