In last Sunday's blog (07/05), we discussed a rest day. But it seems important to talk about what 'active rest' is. By a day off, it's really not what I had in mind to sit on the sofa all day with no activity at all. Even if you are not weight training that day, or don't have time to take a 45 minute walk, there are lots of activities that burn calories and don't seem like workout, but keeps your blood pumping. Running around the park with your kids, washing the car, jumping on the trampoline, walking behind a mower (if you can use a push one...great. I'm just not that hard core), or walking your dog. All these activities keep your circulation flowing and your heart pumping, so even if you're taking a 'day off', your still doing something for yourself to achieve your goal of healthy living.
Friday 7/10 Workout:
Recumbent Bike- 30 minutes
Strength train-abs/legs(50 Reps- See Monday 07/06 blog)
Treadmill- 30 minutes, 2.31 miles
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 vica-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
Pile squat- 8lb
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
Big ball leg curl
Standing side hinge
Friday 07/09 Food Diary:
Breakfast-
Steel Cut Organic Oats- 1 serving ( 150 cal.)
1/3 cup mixed berries( 30 cal.)
1/3 cup egg whites- microwaved ( 70 cal.)
A.M. Snack-
Pro nos protein shake( 151 cal)
Lunch-
35/8 oz scallops ( 117 cal.)
Salad ( 60cal.)
P.M. Snack-
Carrot cake ( friends birthday) ( 180 cal.)
Dinner-
4.5 oz Orange Roughy ( 90 cal.)
Salad- 2 cups raw spinach, 1/4 cup broccoli, 3 asparagus stalks, 1 red sweet pepper, 1/8 cup edamame ( 60 cal.)
ice cream( 120 cal.)
10 almonds ( 100 cal.)
TOTAL CALORIES- 1280
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