Friday, January 12, 2001
Around 11:00 I worked out (Richard Simmons - "Groovin In The House") . I just got my 3 brand new Richard Simmons tapes this week. This was the first time I'd tried one. I loved it! Great music! Just dancing away... lots of fun! It was a nice variation to all the Tae Bo, and I think Sarah will enjoy these tapes too. (We don't especially enjoy Richard, but the concept is good!)
Thursday, January 11, 2001
Tuesday, January 09, 2001
B - 3/4 c. corn bran, 1/2 c. skim milk, coffee
S - orange
Ex- 25 minute walk
L - 2 slices rye bread, 2 slices turkey breast, 1 tsp. low fat miracle whip, lettuce leaf, low fat unsw. yogurt.
S - banana
D - 1/2 grilled chicken breast, 1 c. mashed potatoes, 1 c. cauliflower, side salad with 2 tsp. drsg., no fat unsw. fudgcicle (77 cal ---- YUM)
Ex - 15 minutes weights (with the Nazi weight guy) and 65 crunches
S - 1" cube low fat cheddar, 5 pieces melba toast
Calories - 1344
Do you find yourself starving for snacks during the day and stuck with junk food in the vending machine? Try bagging up some ziplock bags of your favorite low fat cereals, and keep them handy in your bag, your briefcase or your car. Not only will you get some great vitamins and calcium, but you will satisfy your urge to "crunch"!
Joanne Bednar
The Motivation Station
Monday, January 08, 2001
If you think you can change the shape of your muscles through cardio, think again. Sure, you can become more shapely over time by doing cardio, but to really see changes in your muscles you need to weight train. Often times I hear of runners saying that they should cycle to develop their quads, so that they will off-set their hamstrings. This is not an effective way to balance the muscles out. The only way a cardio workout will shape the muscles effectively is if there is a build-up of lactic acid (just like there is in weight training). The only time you typically see a build up of lactic acid during cardio is perhaps during a sprint. Therefore, your muscles need weight training to improve their strength.
Joanne Bednar
The Motivation Station
by Katy Yocom
In the world of fast-food restaurants, Subway stands out as a good bet for people who want to eat healthily. Among Subway's offerings are seven six-inch subs with fewer than 350 calories and with six or fewer fat grams. Just remember to skip the cheese, mayo, and oil, or these numbers no longer apply:
Veggie Delight: 232 calories, three fat grams
Turkey breast: 282 calories, four fat grams
Turkey breast and ham: 288 calories, four fat grams
Ham: 293 calories, five fat grams
Roast beef: 296 calories, five fat grams
Subway Club: 304 calories, five fat grams
Roasted chicken breast: 342 calories, six fat grams
Subway also offers three low-cal, deli-style sandwiches as well as good choices in the salad department. (Nutritional information comes from Subway.)
Sunday, January 07, 2001
B - 3/4 c. corn bran, 1/2 c. skim milk
Ex - 20 minutes walk, 10 minutes weights, 65 crunches
L - tuna salad on 2 pieces of rye bread, 4 slices cucumber
pear, no fat, no sugar fudgscicle, green tea
S - banana
D - 1 chicken thigh, 1 c. steamed broccoli, 1 baked potatoe with 2 tsp no fat sour cream, side salad,tea
S - 3 c low fat microwave popcorn, diet pepsi
