How to Make Your Time Exercising Really Count

If you are committed to getting healthier by utilizing exercise, make sure that you are getting the most out of every moment. Some behaviors to limit to achieve the most that you can are:  

-Pointless talking or gossiping. You’re there to do a job. If you need social time, schedule coffee with your friend

-Talking or texting on your phone. It’s a distraction to you and those around you


-Worrying about what others think (they don’t know what your day has been like, how you feel today…)

-Giving in to fear about measuring up. DO your own ‘personal best’. That’s all anyone can ask!

What helps you focus during your workouts?

-Know you’re doing this FOR YOU!

-Insist on watching and using great form

-Listen to your body. If you feel strain or pain then change your position, or move to a different exercise. If pain persists, see a physician.

-Visualize your positive goal results. You can get into those skinny jeans!

If you’re going to take the time to improve your health then focus and get the most out of your effort:

 Workout Diary:

Biking- 15.41 miles, 75 minutes

Strength Training- Back ( I’m really trying to get rid of the mid-life bra bulge and fluff at my waist)

One arm dumbbell row- 20 lb

Back Row- 2 tubes

Lat pull down-2 tubes

Bent over row- 26 lb pole

Single arm back pull- 2 tubes

Ski jumper- 1 tube

Pull over on stability ball

Food Diary:


whole wheat waffle (120 cal)

1/2 cup pears (25 cal) *

1/3 cup non-fat vanilla yogurt (40)*

blend these to use instead of syrup

1/2 non fat cottage cheese (80 cal)

A.M. Snack-

whey protein shake, 1/4 cup pasteurized egg whites (190 cal)

Lunch –

1 black-bean burger on a whole-grain thin bun, with 3 slices of avocado, Cajun spices, and non-fat feta(380 cal)

1 cup low sodium lentil soup ( made for my family a few days ago from a Cooking light recipe) (100 cal)

P.M. Snack-

apple (67 cal) *

1 whole wheat tortilla (100 cal) *

2 tbs Organic Almond Butter (180 cal)*

*wrap all this together


4 oz. Salmon (225 cal)

2 tbls. sauce for fish- Greek yogurt, dill, cucumber (60 cal)

3/4 cup grilled onions/zucchini (70 cal)

1/2 cup curry brown rice with white raisons (210 cal)


Homemade popcorn(110 cal)


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