1/17/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 18. January 2013 08:00


One of my goals for winter is to bump up my muscle tone in my arms.  I have fairly skinny arms and would like to have more tone.  One of my most difficult biceps exercises is called 21's. I have a 26 lb foam bar.  The reason they call the exercise 21's is that you do 7 reps from your low point to midline, then you do 7 reps from midline to the top.  Then you 7 reps of a full 180 degree range.  Yes, it's as hard as it sounds, but a good burn.  If you have a favorite biceps or triceps exercise, share it with all of us by replying to this blog.  Thanks.

 Workout  1/17/10: Sunday

Treadmill- 30 minutes

Food Diary 1/17/10: Sunday


1 cup non-fat vanilla yogurt (80 cal)

protein powder (slightly mixed with water in a bowl), 1 grapefruit, sectioned, 1/4 cup blueberries (150 cal)

A.M. Snack-

1 cup egg whites, 1.5 cup organic spinach ( 130 cal)


3 oz Tuna steak (156 cal)

6 asparagus, 1/2 red sweet pepper, 2 tbls black beans, 2 cups romaine (155 cal)

P.M. Snack-

1 whole grain tortilla, 2 tbls organic almond butter, apple, sliced ( 277 cal)

3 celery stalks ( 10 cal)


 4 Mahi Mahi (100 cal)

8 asparagus ( 25 cal)

1/2 cup quieno with cranberries (85 cal) 


1 oz. dark chocolate ( 39 cal)

1 cup egg whites (100 cal)

grapefruit (40 cal)


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Paula's Healthy Living

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