11/15/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 12. November 2013 12:16

There are some tools that you can use to pump up your burn during cardio work

1.     Use a pedometer.  It is a visual reminder to use the stairs or walk at lunch when you count the amount of steps you take per day.  It can become a ‘healthy game’ you play, or devise an office contest to manage your calories before the holidays.

2.     Use a heart rate monitor when you exercise.  I was surprised at how much higher my heart rate was during Spinning class, then when I bike on the street.  Your goal for your heart rate depends on your focus; is it slow-and-steady endurance training, or shorter time training with higher bursts of energy?

3.     Try a weight vest of hand weights when you walk.  I recently bought a 12 lb weight vest having used a 25lb weight vest at my trainer’s facility.  I don’t use it every day but I do feel like I’m bumping up my calorie burn when I walk with the vest.  They may have one at your gym that you can borrow.  I know theshapestore.com has 4-8 lb weight vests as well that run around $40.

4.     Listen to music.  I walked without my I-pod the other day and I felt like I listened to every breath I took.  It was a drag.  Music is integral to my energy level during cardio.

5.     Walk with a friend that walks faster than you!  My friend Connie gives me a run for my money!  She keeps me moving and I enjoy her company.  A win-win for me.

6.     Try a new sport.  Zumba! Spinning! Swimming! Rock climbing, even leaf-pile jumping with your kids!  Just keep it fun and you’ll keep working at it.

Find some fun tools to throw into the mix and keep your efforts paying off with higher energy, peacefulness, and good health.

Wednesday Workout Diary-11/12/10

The wave-exercise machine - 30 minutes

walking lunges- 50 steps

Wednesday Food Diary- 11/12/10:


apple (67 cal.)

Ezekail toast (2)- (160 cal)

3/4 cup egg whites, 1/2 cup spinach, 1/2 cup purple cabbage, 2 oz non fat feta cheese(118 cal)

A.M. Snack-

1 cup pasterized egg whites (120 cal)

1 scoop protein powder shake mix ( 110 cal)


4 oz tuna steak (230 cal)

Salad- 1 whole beet, 1/2 yellow sweet pepper, 1/3 cup purple cabbage, sprinkle or organic black beans (120 cal.)

P.M. Snack-

1/2 cup adamame, shredded carrots, drizzle of apple cider vinegar ( 135 cal)

Dinner- restaurant

4 oz. skate ( dense white fish), pan searred, spices, lemon juice, no sauce (approx. 210 cal)

 1/2 acorn squash, sprinkled with cinnamon (110 cal)

 brussel sprouts, shredded with scallions (65 cal)

 zuchinni, onions, mushrooms, EVOO, garlic ( 48 cal)


pumpkin pie ( no crust eaten)( 180 cal)

TOTAL CALORIES-I'm guessing on the restaurant totals since I didn't make it.  I requested no added oils or salt be added in making my food.  If you explain that you have dietary restrictions, most restaurants are happy to co-operate

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Paula's Healthy Living

Comments (1) -

11/22/2014 11:33:44 AM #

couldn't agree more, weight loss and health depend not only on diet, but also on physical exercise and positive thinking!

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