06/01/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 1. June 2014 21:34


Paula B.

  In talking with  people about my interest and enthusiasm for workout, some people look at me like I'm from another planet. They tell me they really don't like to workout, or can't find the time to fit it into their schedule or just can't consistently stay with a program.

Statistically, nearly 50% of those who begin a routine, typically, quit within 6 months. I believe that they quit because they didn't begin working out because they wanted to, but rather, they begin because someone else wanted them to begin, to fit into an outfit for an event, or a doctor told them they needed to, or for the approval of someone else.

Edward Deci, PhD., a professor of psychology at University of Rochester says that " those who begin a workout routine to feel better is more likely to succeed than someone doing it to look better." Deci says that "In exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for 6 months or more."

This is not to say even if your motivations aren't aligned with his theories they won't succeed.  But, if you can find motivation in a healthier life, having more energy, or peace of mind, you may be able to stick with a program as a lifestyle change, rather than a diet, or a bathing suit reduction opportunity.

05/01/11 - Monday Workout Diary:

Strength train- chest/shoulders/triceps- trainer-all sets done for 30 second blasts

double cable standing chest fly- 30 lb

standing cable back pull- 35 lb

cable standing triceps overhead extention- 20 lb

alternating chest press- 15lb

triceps dips with individual leg raise

leg squat with triceps extentions 8 lb

standing shoulder raise with alternating front lunge 8 lb

standing overhead triceps extention toward the ceiling- medium band

push up with jump squat

05/01/11- Wednesday Food Diary:


2 oz old fashioned oatmeal with 1 tbls protein powder (210 cal)

8 oz 0 % fat Greek yogurt (90 cal)

1 cup bluberries/strawberries (60 cal)

A.M. Snack-

whey protein powder shake + 1/2 cup pasturized egg whites (190 cal)


veggy burger on thin, whole wheat bun -1/2 only, tomato, lettuce, Waldon Farms barbeque sauce (350 cal)

1 cup spinach, 4 cherry tomatoes, 1/2 orange sweet pepper(40 cal)

P.M. Snack-

1 cup high fiber breakfast cereal, non-fat milk (160 cal)


6 oz pork loin (265 cal)

3/4 cup purple cabbage with apple, onions, garlic, EVOO (109 cal)

1 sweet potato,sprinle of cinnamon (100 cal)


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Paula's Healthy Living

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