03/13/15- Paula's Healthy Living Eating/Exercie Diary: Tuesday

by Paula (Clean Eating Expert) 14. March 2015 09:11


Paula B.

12 key home exercises that you can do with a tube band, and 1 or 2 sets of barbells. With this plan, you can get an overall body workout. Depending on the amount of time that you can dedicate to these 12, you can break it up over 3 days or however many you have available. You can always add different exercises for diversity and so not to get bored, but these are 'core' exercises. I will break the explanation in half over the next two days.

1.Chest Press with barbells- Lay on a bench or stability ball. Slowly lower and raise arms parallel with breast bone straight up ( don't drift back toward your head. This targets that chest muscle.

2. Bent Over Dumbbell Row- (Back) One hand and one knee on a flat bench. Hold dumbbell (either 8lb- 12 lb for women, more for men) in opposite hand, keeping your shoulders square, pull the dumbbell up toward your rib cage. Keeping your elbow close to your torso, pause at the top and lower slowly back to start position (don't hyper-extend elbow at the bottom).

3. Ab Crunch- (additional weight is optional. If you choose to add weight, hold a dumbbell by either bulbed end) Lay flat on a mat. Exhale and crunch your upper back off the floor by contracting your quadrants from below the breast bone, slowly, down your torso toward your pelvis. Slowly, return to the start position.

4. Stiff-Legged Dumbbell dead lift- (Gluteus maximus, adductor magnus) Stand with feet hip width apart, and hold a pair of dumbbells with an overhand grip. With a flat back, head staying in natural alignment with your back, lower the weight toward the floor. When you reach your safe, hinge position (that bend at your hip when you bend over), pause, then lift back up (making sure you contract your abdominals which helps protect your back from injury).

5. Push up- (Chest) You can do this 'old standard' on the floor, against a stable bench or stair, or on a stability ball.

Tomorrow, we will finish the list.  See you then.

03/13/12- Tuesday Workout Diary:

Pure Barre class- 55 min

Stretch DVD- 35 minutes

03/13/12- Tuesday Food Diary:


1 cup egg whites, asparagus, onions, organic spinach (135 cal.)

Old fashioned oatmeal, cinnamon (187 cal)

A.M. Snack-

Whey protein shake (125 cal)

4 prunes (40 cal)


8 oz.home-made taco salad- romaine, 4 cherry tomatoes, yellow pepper, snap peas, broccoli slaw (88  cal)

3 oz. bison ground bison (90 cal)

1/2 cup organic black beans (low-salt, rinsed) (150 cal)

3 oz. brown rice (110 cal)

2 tbls mango salsa (30 cal)

1 oz. dark chocolate (140 cal)

P.M. Snack-

1 banana with 2 tbls organic almond butter (230 cal)


Halibut-Mushroom toss- In a blender combine 2 tbls. chopped cilantro, 1 tbls. fresh lemon juice, ¼ inch minced ginger, 2 tsp. EVOO and 1 tsp.  soy sauce.  Toss with 3 oz halibut, 4 oz. chopped green beans, 2 sliced and steamed mushrooms ( as seen in Oxygen Mag)  (350 cal)

3 oz. quinoa (130 cal)


Homemade popcorn (90 cal)







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Paula's Healthy Living

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