by Paula (Clean Eating Expert)
14. February 2010 12:12
Happy Valentines Day!
It’s always good to change up your winter workout with new training challenges. It keeps you from getting bored and keeps your muscles from adapting to your workout, not showing you the results you may be seeking.
One form of exercise that is underestimated in my opinion is swimming. There is swimming available at most YMCAs and health gyms.
Swimming is deceptively challenging because water impacts 12-14% more resistance than dry-land cardio routines. You can swim laps, take water aerobic classes (you may be the youngest participant but you’ll get an intense cardio workout), or just tread water. Go to swimplan.com for a free personalized weekly workoutprogram.
Workout 2/14/10: Sunday
Spinning at Home (with guided tape)- 19 miles
Food Diary 2/14/10: Sunday
Breakfast-
1 piece Weight Watchers english muffin, with no sugar added jam (110 cal)
1 cup egg whites, spinach, and broccoli (130 cal)
A.M. Snack-
Apple (50 cal)
1 cup brown rice (180 cal)
Lunch-
3 1/2 oz scallops (78 cal)
Salad- 1/4 orange sweet peppers, Beets, Spinach, Broccoli, 4 Cherry Tomatoes (50 cal)
P.M. Snack-
Chocolate non fat pudding (60 cal)
Apple (57 cal)
1/2 popcorn (50 cal)
5 oz non-fat soft serve (90 cal)
Dinner-
5.5 oz salmon (220 cal)
1 cup spaghetti squash (30 cal)
3/4 cup broccoli (30 cal)
Dessert-
I oz dark chocolate ( valentine gift from my kids)
Grapefruit (40 cal)
1 cup skim milk with Ovaltine (180 cal)
TOTAL CALORIES- 1385
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