10/24/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 25. October 2014 18:53


  I’ve known it to be true, but according to John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain, “Depressed people can alleviate their symptoms by as much as 47%, with regular exercise.”


Exercise performs so many functions toward well-being; increased calorie-burn, development of bone density, increased endorphins (which gives you a feeling of happiness), and it activates the brain through increased cognitive abilities, and memory.


So, get moving!


Monday 10/24/11- Exercise Diary:

Strength train- trainer

the pattern is- 15 reps, 4 sets

one leg squat with straps ( hooked to ceiling)

alternating one-arm dumbbell pullover- medium tube, lying on the ground

standing rear delt pull- 5 lb


cable, one arm/oppositie leg- pullover- 40lb/45lb

cable rear leg curl (standing)-50 lb

lying abs- legs open crunch binto teaser


bench sit down- 25lb

recline bench chest prss- 15lb

standing single arm back pull- 30 lb (lats)

ab tape- 15 min

10/24/11- Monday Food Diary:


1 cup egg whites (120 cal)

2 pieces Ezekial brd with 2 tbl organic almond butter (260 cal)

1/2 banana (50 cal)


black bean veggie burger, 1 whole wheat, low-carb tortilla, 2 slices tomato, 1 slice avacado, 4 slices of cucumber, cajun seasoning, 1 tsp balssamic vinegar-aged (315 cal)

P.M. Snack-

8 oz fat free cottage cheese (90 cal)


5 oz broiled cod (190 cal)

1 cup wild rice, onion, garlic ( 200 cal)

clean cole slaw* ( 80 cal)

2 cups wilted spinach in 1 tsp EVOO with roasted garlic(90 cal)


apoached pear with vanilla beans ice cream, drizzle with sugar free butterscotch syrup (210 cal)




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Paula's Healthy Living

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