8/10/09 - Paula's Eating/Exercise Journal- Monday

by Paula (Clean Eating Expert) 11. August 2009 15:04
Today I'm going to fess up.  I realized after scrolling through one of my muscle magazines while warming up today, that I was completely not addressing a muscle group- shoulders.  I thought how weird that I could let a really important group fall through the cracks. Then I had one of those 'aha' moments.  I was skipping working on my shoulders because I've never felt they are very strong, and it didn't do wonders for my self esteem when I work on a group that is weak.  Then I made that leap to why some people give up on exercise/weight training (like the people that sign up for gym membership January 3rd, just not to go again after Feb 3rd) before they can really appreciate the results of their work.  When your expectations are high, and you don't get instant results, its easy to quit. But we all need to put aside our needs for quick results,  encouraged by this instant gratification society we have created, and keep pursuing what we know will bring us long-term better health and self satisfaction. Consistent weight training and cardio to the best of our abilities.

So I sucked it up, and did shoulders today. Yes, it wasn't as strong as I wished it was, but its baby steps sometimes!  The next week, the next month...will show improvement. 

Friday 8/07 Workout:

Recumbent Bike, 30 minutes

Strength Train-shoulders/abs

Straight arm shoulder raise- 8 lb

Pilaties bicycle

Seated shoulder press- 26 lb bar

Ab pull down- 2 tubes over the door

Bent arm Shoulder raise- 10 lb

Ab crunch on big ball-25 X 3

 Friday 8/07 Food Diary:

Breakfast- 

1/2 cup Protein Cereal (110 cal)

1/2 cup non fat vanilla yogurt (45 cal)

1/2 cup blueberries (40 cal)

 A.M. Snack-

2 tbs. Organic Almond butter(180 cal)

apple(67 cal)

Lunch-

5 oz. Orange Roughy, pan seared (100 cal)

Mixed vegetables(60cal)

1/2 cup brown rice (180 cal) 

P.M. Snack-

Grapefruit(40 cal)

Dinner-

5oz Pork chop(165)

Mango salsa, 3 tbls. (80 cal)

1/2 cup green beans (35 cal)

1/3 cup quieno (160 cal)

Dessert-

Skinny Cow Ice cream sandwich (140cal)

1 glass wine (100cal)

TOTAL CALORIES- 1502

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Paula's Healthy Living

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