7/15/15- Paula's Healthy Eating Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 16. July 2015 20:11


Making a basic home-gym is often less expensive than a year’s basic gym membership, and the equipment belongs to you!  I have utilized pre-owned sports equipment stores often and have found success controlling the cost that way.  Otherwise, sport stores and on-line retailers are a good source.  Some basic pieces that are helpful are:

-Your own body weight!  Push-ups, triceps dips, yoga, step climbing, walking, burpees etc. is just a short list of exercises that require nothing else except a quality pair of sports shoes and the will to change

-Dumbbells- Cost average at $1 per pound of weight.  You can choose standard dumbbells, rubber coated, or kettle bells.

-Tubes- These come in a variety of colors that vary in difficulty and can run about $15 per tube.  Black is the hardest I’ve seen and pink is the easiest.  You can find them as singles with handles, doubled up with a toggle attached that you can hook over a door for additional exercises.  They are easy to throw in a suitcase (I always travel with them never knowing if hotels have adequate facilities).

-Yoga mat ($20- $30)

-Workout bench ($150- $400; or pre-owned about $40)

-Jump rope ($8-15)

-DVDs-  I use these every day and have a rotation of different ones to keep these fresh and keep my muscles quessing.  They come in handy when the weather isn’t cooperating, or I’m travelling.  I have seen name brand DVDs available at Half Price Books and on Amazon.

Instability discs- These come in small version (6 inch) up 24 inches (Bosu).  They can be used to provide instability to engage your core muscles while doing curls, push- ups, plank, lunges and a variety of exercises.

You can invest as little or as much as your interest and budget will allow, but I am in the best shape of my life, and I don’t belong to a gym!


Monday 07/15/12 - Workout Diary:


DVD- back/biceps/chest- 60 minutes


Pure Barre class- 55 minutes


Monday 07/15/12- Food Diary:




organic steel cut oatmeal (150 cal)


1 cup egg whites (120 cal)


1 large banana, 1/4 cup blackberries (130 cal)


A.M. Snack-


protein shake with 1/2 cup pasturized egg whites (190 cal)




salad - 5 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (205 cal)


P.M. Snack


wild rice salad (homemade)( 240 cal)




4 oz meatloaf (ground beef sirloin, ground pok, spices, one egg, 2 tbls bread crumbs ( 300 cal)


3/4 cup grilled corn, adamame sukitash ( 140 cal)


cucumber/heirloom , sprinkle lemon slattomato salad, basil ( 27 cal)




1/2 cup dark chocolate acai berries (160 cal)





Tags: , , , , , ,

Paula's Healthy Living

Comments are closed

Copyright © 2004-2021 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions