We all want to be more fit and in better shape for a variety of reasons. It may be to look younger, to fit into a certain size clothes, to lower your cholesterol numbers, or to gain more energy. But it's a great motivator to keep consistent with your workout to know that being overweight increases your risk of heart disease, especially in people who put their excess weight on around their bellies.
Heart disease is an unknown killer of sorts. Most people think of cancer as the most prevalent killer, but heart disease is the #1 killer for both men and women in the United States. So, be consistent with your cardio/weight training. Keep making positive changes to move toward clean eating (less processed foods, less chemicals and preservatives, eating more fruits, vegetables, and lean protein. Drink less or no pop or calorie-filled fruit juices, but rather drink lots of water. Eat 5-6 mini meals, never going more than 2-3 hours without food). Allow these changes to happen with patience and kindness to yourself. By that I mean, pick a couple of positive changes in your food plan or exercises- the Mona Lisa wasn't created overnight!
Monday 8/03 Workout :
Recumbent bike- 15 minutes
Strength Train- triceps - 3 sets, 15 reps
Bent over triceps kickback (10 lb) - my right wrist is sore
Pilaties bicycle
Lying barbell triceps extention ( 20 lb)
Bench dips
Triceps pushdown- 2 tubes overhanging on door
Plank ( holding 1 minute each time)
Standing triceps extention- 2 flat bands
8/03 Food Diary:
Breakfast-
Apple (67 cal)
Organic steel cut oats (150 cal.)
mango (90 cal)
Lunch-
5oz. Chicken (250 cal)
Salad- 2 cups romaine, 10 cherry tomatoes, 1/2 yellow pepper (130 cal.)
P.M. Snack-
Apple ( 67 cal)
Dinner-
1 Mini taco (200 cal)
1/4 cup Mexican rice ( 100 cal)
Salad- 2 cups Spinach, beets, 1/8 cup adamame, 2 tomato (80 cal)
3 oz. Crab bites(60 cal)
Dessert-
1/3 cup Strawberry trifle (100 cal)
TOTAL CALORIES-1309
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