I find that simple body-weight based exercises can be highly effective exercises. Last week I went for a short sprint-based run/walk. During the last quarter mile, I did walking lunges*. After about 30 steps I started to feel it. I felt that work right in the center of my gluteus-maximums muscle! Who needs fancy equipment and gym membership fees? My neighborhood and a pair of high-quality gym shoes did the trick! This is true for so many other weight based exerrcises such as:
-push ups
-bench dips
-squats
-side lunges
-pull ups
-yoga moves
*When doing lunges, make sure that your toe does not extend over the front of your foot, or wave out to the side. Be thoughtful about your form and you will feel, and see great results if done regularly.
Monday 09/27/11-Exercise Diary:
bike on the street, 14 miles
Monday 09/27/11- Eating Diary:
7 am- 1 cup egg whites, cooked purple cabbage, mushrooms (125 cal)
2 pieces Ezekial bread, 2 tbls almond butter, banana (290 cal)
11 am- protein shake (160 cal)
2 p.m.- 5 oz chicken (144 cal)
3 oz quinoa ( 150 cal)
8 oz vegetables ( raw or steamed) (88 cal)
6 pm-dinner out at friends
light beer (100 cal)
6 oz grilled bison steak (180 cal)
1 cup mexican corn salad (150 cal)
1 chocolate dipped frozen banana (130 cal)
8 p.m.-
homemade popcorn (90 cal)
8 oz greek yogurt with Walden Farms strawberry sauce ( 80 cal)
TOTAL CALORIES: 1697
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