01/07/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 8. January 2015 05:41

The two biggest pitfalls of losing weight  are:

1. Not having the willpower to eat unprocessed, low-sugar, reduced-salt foods, to reduce your calorie intake, and to reduce high calorie drinks from your food plan.

2. Quitting workout because you don't see and feel results quickly enough.

These two reasons surely bring down a lot of people with good intentions. Are there solutions? Try to cut yourself a break. Workout and clean eating is about baby steps for many.

 Try to make one change per week, knowing that your own personal health is the prize.

Try working out with a friend, or trainer.   It’s a lot more difficult to quit on a friend or someone you pay, then just telling yourself that you’re too tired, or busy.

Invest in yourself and buy a class package for Pilaties, Pure Barre, Zumba, Spinning, aerobics or strength training. You’re not going to just waste good money because you want to sleep in a little while longer. Cash is a good motivator.

Create a goal prize. Make it an appointment at a spa, a new outfit, or an overnight at a bed and breakfast. Just don't make the prize a whole chocolate decadence cake!

01/07/12- Workout Diary:

Foam roller stretching/lengthening- 30 min

Strength Training-legs/shoulders

Press squat

Seated shoulder raise- 25lb

Plie’ with dumbbell-25 lb

Straight arm shoulder raise- 5lb

Ball wall squat- 12 lb

Bent arm shoulder raise 12 lb

12/04 Food Diary:


Apple (57 cal)

2 pieces Ezekial toast, (160 cal)

1 cup egg whites, 1 cup spinach, broccoli slaw (105 cal)

A.M. Snack-

Grapefruit (40cal)

Whey protein shake, plus ½ cup pasteurized egg whites (190 cal)


8 oz salad- mixed greens,1/2 red sweet pepper, broccoli, 1 tbls black beans (88 cal)

3 oz. brown rice (105 cal)

2 ¾ shrimp (80 cal)

P.M. Snack-

1 apple (57 cal)

Homemade popcorn (90 cal)

1 oz. 70% cocoa dark chocolate (90 cal)


3 oz Chillian Sea Bass( 260 cal)

Half acorn squash (90 cal)

3oz. green beans, sauté with EVOO, sliced no-salt almonds (110 cal)

Whole wheat baguette (120 cal)



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Paula's Healthy Living

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