08/17/15- Paula Maier's Healthy Living Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 18. August 2015 19:21


Having strong, well-defined arm and shoulder muscles is important to both men and women. 

For men, the stature of the upper body lends to a balanced appearance with their whole physique.

For women, weight training arms and shoulders helps their over-all physical look, but also helps to keep definition and strength as you age.

 Especially for women, weight training in general, helps to build bone density and helps boost your metabolism, increasing your calorie burn, even after your work effort is finished.

Some helpful exercises to build the muscles in your arms, shoulders and chest include:

-biceps curls

-shoulder press

-triceps kickback

-alternating dumbbell straight arm raises (works shoulders and core)

-concentrated biceps curl

-Overhead triceps press

-push ups

I’ve increased the muscle tone in these areas over the last 3 years and I love the results!  Having that added muscle has increased my strength, but it has also boosted my self-esteem by making me feel stronger.


08/17/12- Friday Exercise Diary:

Kenpo DVD- 55 minutes

Pure Barre class- 55 minutes

08/17/12- Friday Food Diary:

7am-1 cup egg whites, handful of organic spinach, mushrooms (130 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread) (160 cal)

1.5 tbls organic almond butter (129 cal)

11 a.m.- protein shake, 1/2 cup pasturized egg whites (190 cal)

1/3 cup roasted, no-salt almonds, soy nuts, pumpkin seeds, sesame seeds (150 cal)

2 p.m.-5 oz. Beef- I use Bison meat (146 cal)

8oz mixed greens- organic spinach, spring mix, sweet red pepper, asparagus, brocolli slaw, cherry tomato (88 cal)

3 oz sweet potatoes ( baked)

6 p.m.- 3 oz Prime Rib (220 cal)

1 ear corn, roasted (90 cal)

8 oz cauliflower ( steamed) (74 cal)


1 Dove sugar free peppermint pattie (40 cal)


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Paula's Healthy Living

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