12/24/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 25. December 2013 08:04

Today I want to remind you of what I talk to my children about all the time: Freewill!

Freewill allows you to make choices about:

-If you make workout a priority at this time of year and for the whole year in general.

-Food choices- not eating foods you don’t want to, to please “Aunt Betty’, or your Mom.

-Food choices- Allow yourself a holiday treat, in moderation

-Emotional responses- Don’t go on an outing if you don’t want to, don’t let your family draw you into drama you’d rather not participate in…

-Drink moderately- You can’t take back those photos on Face book with a funny hat on, sitting on Santa’s knee (ask Kate Middleton about the tabloids!)

-Enjoy the mystery of children’s joy.  Try to grab some for yourself

- Create a peaceful routine- include 10 minutes of focus on your breathing, being grateful, loving yourself.

-Look at yourself in the mirror in your holiday digs and marvel at your efforts!

-Share your new passion for working out and eating clean with others that you haven’t seen in a while.  You may find a new workout buddy that revitalizes your energy for the process.

-Do something nice for someone in need.  It truly warms your soul.


You may not always control what happens, but you can decide how you choose to react to it…its call FREEWILL.  Live large, enjoy life!

Happy Holidays to all!



12/24/10- Friday Workout Diary :

My workout today at home, allows me to enjoy treats at parties and keeps my mental health level at the holidays 

recumbent bike- 30 minutes

strength train- back/shoulders (50s reps)

back extention- 30lb

bent over rear delt- 5 lb

shoulder press- 10 lb

single arm back row- 10lb

straight arm shoulder raise- no weight , elbow is touchy this week

bent arm shoulder raise- 5lb

lab pulldown- 3 plates on my Universal machine

12/24/10 -Friday  Food Diary:


1/3 cup non-fat cottage cheese, 1/3 cup nonfat greek yogurt, 1 cup high fiber cereal (240  cal)

A.M. Snack-

apple,  2 tbls organic almond butter (167 cal)   


 Salad- 2 cups romaine, 1/2 orange sweet pepper, 2 tbls non fat feta , 2.5 oz grilled salmon (220 cal.)

Dinner-  party

3 pieces apple/cranberry compote appetiser,slice of brie cheese  (120 cal)

special salad(160 cal) 

3 oz chicken, white meat (120 cal)

1 spoon of corn pudding (no idea, moderation allows me to enjoy this holiday treat) 

1 glass of red wine (100 cal)


2 chocolate chip cookies (210 cal)

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Paula's Healthy Living

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