11/21/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 22. November 2014 15:03

There is a fascination with a well-rounded bottom (Kim Kardashian, Jessica Simpson, J Lo).  One way to keep your backside firm and round is doing two gluteus exercises back to back, without rest, 20 reps for each, four sets.


One is called bridge, and one is called Heisman’s.


To do bridge, lie on the floor, with knees bent and arms out to the side.  Press in to the floor with your feet, contracting your bottom and your abs while raising your hip up off the floor until the body is in a diagonal line. Return to the floor by replacing one vertebra at a time till you return.  Keep your glutes engaged throughout the exercise.  When you are done with 4 sets, move to Heisman’s.


Heisman’s are performed by standing with your feet hip-width apart.  Quickly pull one knee up high, while balancing, holding for 2-3 seconds and then jump back to the other leg sanding pulling that knee up.  Keep the abs engaged and the torso upright.  This utilizes your core and balance, while using your butt-muscles.  Go back and forth for a count of 30 or for 3o second time periods.  This is considered plyometric, so be careful if you have touchy knee’s.  If you feel pain, stop, and consult your physician.

P90X DVD- pliometrics

11/21/11- Food Diary: Monday


 mushroom, 6-egg white omlette, 1/2 ounce fat-free feta cheese(190 cal)

Ezekial bread english muffin, butter flavored spray (80 cal)

A.M. Snack-

whey protein shake ( no added sugar), 1/3 cup pasturized egg whites(210 cal)


whole wheat, low-fat bread, 3 oz low-salt turkey,tomato, purple onions, dijon mustard ( 205 cal.)

1 cup green beans ( 30 cal)

3 oz brown rice (105 cal)

P.M. Snack-

1 portion of 0 % greek yogurt with blueberries, sprinkle of granola (160 cal.)


5 oz. salmon- (300 cal.)

1 cup mustard greens, sauteed in EVOO, garlic, apple cider vinegar (70 cal.)

1 medium sweet potato, cinnamon (120 cal)

steamed carrots (40 cal)


1/2 cup non fat cottage cheese, strawberries, sprinkly of sliced almonds (110 cal.)



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