06/30/11- Paula's Eating/Exercise Journal: Thursday

If you have an opportunity to play at the beach, there are a lot of fun activities that create great calorie burning exercises for an hour of fun.

• Beach volley ball- 563 calories

• Surfing- 211 calories

• Beach Frisbee- 211 calories

• Snorkeling- 340 calories

• Sailing- 211 calories

• Walking on sand- 220 calories (burns 50% more calories than walking on cement!)

Having fun always makes exercising seem effortless.

Tip of the day:  Eat whole fruits instead of drinking fruit juice.  Fruit juices are loaded with sugar, and a piece of fruit over a juice box, will leave you feeling more full.

Thursday 06/30/11 Workout Diary:
Recumbent Bike- 30 minutes
Strength train-abs/legs(50 Reps)-
walking lunges- 50 steps stiff leg dead lifts- 26 lb bar
single leg squats with back foot on chair
calf raises, holding 5 lb dumbbells
deep squats with should raise at the top
knee extension (with 20 lb leg weights on)wall squats (hold 1 minutes on, 30 sec. off, 30 seconds on, 30 seconds off, 30 seconds on
Biking with my son- 3 miles
 
Bicycle- Ab move- lye on floor. Head in a raised-crunch position. Legs raised, and Bent. Hands behind head. Alternate, right arm to left knee and vice-versa
Pilates bridge
Split squat- Back foot resting behind you on a chair or bench. Top part of foot n the chair. Opposite foot forward about 3 feet. Extend down, on one leg, into a lunge
Kneeling ball roll out
Reverse crunch- Lie supine on floor or on bench. Raise legs straight up over your hips with ankles. Knees together. Extend arms along your sides, palm down. Tilt your pelvis, engage lower abs. Curl hips off the floor. Try to push soles of shoes straight up to ceiling, not back over shoulders
 
Thursday 06/30/11 Food Diary:
 
Breakfast-
Steel Cut Organic Oats- 1 serving ( 150 cal.)
1/3 cup mixed berries( 30 cal.)
1 cup egg whites, spinach with cherry tomato- microwaved ( 140 cal.)
A.M. Snack-
protein shake( 151 cal)
Lunch-
3 5/8 oz scallops ( 117 cal.)
Salad ,8.5 oz organic spinach, zucchini, cucumbers, broccoli slaw, asparagus( 90cal.)
1 tbls roasted sunflower seed, no salt  (25 cal)
3 oz brown rice (105 cal)
P.M. Snack-
Carrot cake ( friends birthday) ( 280 cal.)
Dinner-
  salad bar at a restaurant (brought my Waldon Farm calorie free dressing (210 cal.)
8pm
1 cup 0% Greek yogurt, Waldon Farms strawberry syrup (calorie free syrup sold in the diabetic section)( 120 cal.)
10 almonds ( 100 cal.)
TOTAL CALORIES- 1700