11/06/13- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 7. November 2013 22:12

As cold weather is upon us I don't enjoy riding my bike on the street if it is under 45 degrees.  It is that season when I return to Spinning class.  Every year about this time, the transition begins and every year,  I am surprised at how much I LOVE IT! I love to be outdoors and to see life pass me by when I ride my bike on the street, but Spinning is such a great cardio workout!

The classes utilize interval training, by raising and then lowering your heart rate.  This burns calories fast, and builds muscle depending on whether the class focuses on hills, or endurance.  These goals are also accomplished by the tension knob (you decide how challenging you want to make it), and through the use of the 3 standard positions (seated, standing while the body is upright or standing, while bent over forward with hands on the top  section of the handles).

There was a 60 something year old man in the class this morning and I heard him say it was his fiorst class.  From appearances, he seemed physically fit, but had never tried Spinning before.  After class, I asked him what he thought.  He said he liked it alot and would take a class again.  He said he could have increased the tension on the bike during class, but just wanted to take it easier to get a feel for the exercise.  He liked that the level of tension was up to his discretion.

If you are going to sty Spinning, make sure the facitlity is accredited to teach, and notify the teacher that you're new so that they can help you adjust the bike to fit your body.  If at any time you feel dizzy or over tired, back off and take care of yourself.  Make sure you take 2 large bottles of water.  Even if the teacher forgets to remind you, drink plenty!!

I will miss the outside bike riding for the season, but I'm jazzed about Spinning and how it helps me to accomplish my training goals.


Saturday 11/06/10 Workout Diary-

Spinning class at the gym ( free with membership) 55 minutes


Saturday 11/06/10 Food Diary:


1/8 cup rasberries (45 cal)

1/3 cup yogurt (40)

1/2 cottage cheese (80 cal)

A.M. Snack-

Pro Nos protein shake (151 cal)

Lunch -

4 boston lettuce leaves, 3 oz water packed organic tuna (can),2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil with 2 tbls red wine vinegar and 1 tsp EVOO. [ Use the Boston lettuce like wraps] (205 cal)

P.M. Snack-

2 tbls hummus, on 1/2 Ezekial pita bread (250 cal)


4 oz. Salmon (200 cal)

3/4 cup onion/zucchini( 70 cal)

3/4 cup curry rice (210 cal)


Homemade popcorn, with spray butter substitute(110 cal)


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Paula's Healthy Living

Comments (3) -

Online Degrees master
Online Degrees master
11/8/2014 5:02:07 PM #

Great article.  Here's some motivation and a great start to changing my exercise and eating habits.

11/12/2014 12:21:20 PM #

You can't know how much I appreciate that comment.  Sometimes I just want to know that my passion for exercise and clean eating is helping someone.  Keep me posted on what kind of things you would like to hear about.

11/13/2014 1:59:52 PM #

It is turning winter where I am, and always so hard to keep working out.  I love biking or running outside.  I guess I might just have to try a  class or something.  
Thanks for including your daily menu.  That is very helpful.  Gives me lots of ideas.  Thanks.

Comments are closed

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