7/15/15- Paula's Healthy Eating Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 16. July 2015 20:11

 

Making a basic home-gym is often less expensive than a year’s basic gym membership, and the equipment belongs to you!  I have utilized pre-owned sports equipment stores often and have found success controlling the cost that way.  Otherwise, sport stores and on-line retailers are a good source.  Some basic pieces that are helpful are:

-Your own body weight!  Push-ups, triceps dips, yoga, step climbing, walking, burpees etc. is just a short list of exercises that require nothing else except a quality pair of sports shoes and the will to change

-Dumbbells- Cost average at $1 per pound of weight.  You can choose standard dumbbells, rubber coated, or kettle bells.

-Tubes- These come in a variety of colors that vary in difficulty and can run about $15 per tube.  Black is the hardest I’ve seen and pink is the easiest.  You can find them as singles with handles, doubled up with a toggle attached that you can hook over a door for additional exercises.  They are easy to throw in a suitcase (I always travel with them never knowing if hotels have adequate facilities).

-Yoga mat ($20- $30)

-Workout bench ($150- $400; or pre-owned about $40)

-Jump rope ($8-15)

-DVDs-  I use these every day and have a rotation of different ones to keep these fresh and keep my muscles quessing.  They come in handy when the weather isn’t cooperating, or I’m travelling.  I have seen name brand DVDs available at Half Price Books and on Amazon.

Instability discs- These come in small version (6 inch) up 24 inches (Bosu).  They can be used to provide instability to engage your core muscles while doing curls, push- ups, plank, lunges and a variety of exercises.

You can invest as little or as much as your interest and budget will allow, but I am in the best shape of my life, and I don’t belong to a gym!

 

Monday 07/15/12 - Workout Diary:

 

DVD- back/biceps/chest- 60 minutes

 

Pure Barre class- 55 minutes

 

Monday 07/15/12- Food Diary:

 

Breakfast-

 

organic steel cut oatmeal (150 cal)

 

1 cup egg whites (120 cal)

 

1 large banana, 1/4 cup blackberries (130 cal)

 

A.M. Snack-

 

protein shake with 1/2 cup pasturized egg whites (190 cal)

 

Lunch-

 

salad - 5 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (205 cal)

 

P.M. Snack

 

wild rice salad (homemade)( 240 cal)

 

Dinner-

 

4 oz meatloaf (ground beef sirloin, ground pok, spices, one egg, 2 tbls bread crumbs ( 300 cal)

 

3/4 cup grilled corn, adamame sukitash ( 140 cal)

 

cucumber/heirloom , sprinkle lemon slattomato salad, basil ( 27 cal)

 

Dessert-

 

1/2 cup dark chocolate acai berries (160 cal)

 

TOTAL CALORIES- 1693

 

 

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Paula's Healthy Living

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