♥ SMART Quest ♥ Mon. Jan. 31, 2011

Week 3, Day 1

My SMART Quest for today: Pick myself back up and move on.  So...I had a bad weekend, it could be worse!

I have been really great with my workouts, but I am finding a bit of difficulty with my eating when the weekends roll around,  I am so good all week and then boom!  I have a reward meal day and then the next 2 days fall apart.  I am disappointed in myself as I know I have the strength to behave, but for some reason I keep faltering.  I think I really miss my accountability partner and group from Ageless Abs, sigh!  I wish I had support here, but until my blog really gets out there, I guess I am seeking out an empty room.

Sleep: Went to bed at 11:00 pm , slept ok.  Didn't seem to wake up as much, but since I ate a bunch of junk, I am not surprised!

Awoke:  5:00 am

Warm Up: 5:30 am - (4:30 mins/seconds) Used 8 lb weights 

Workout:  8:30 am -  Jari Love's Get Ripped & Chiseled

This is one of my old favorites.  I haven't done this DVD in 2 weeks.  It is designed for any level but is also great for advanced levels.  I use much heavier dumbbells than suggested to get the most out of the workout.  It is about 1 hour long and by the time I am done, I am tired, dripping sweat and my muscles get a good fullbody workout. Don't let the video clip fool you, this is a challenging workout if you use the proper weights!  I especially love the chest flys, chest presses and push ups!

• This is a High Rep 1 hour Intense Workout with lots of pulses (ouch!)
• Use Heavier Dumbells to challenge yourself



 Small stretches that target each worked muscle are done in between each exercise.

Lunges with back foot up on a step: 56 reps - 20 lbs (10 lbs each hand). This time I felt off balance.

Squats with pulsing: 88 reps - 20 lbs (10 lbs. each hand). The pulsing really makes my quads burn..on fire! My heart rate was really up this time as well. (length 4:33)

Stiff Leg Dead Lift: 28 reps - 30 lbs (15 lbs. each hand). I went up to 15 lbs each from 12 lbs last time. I Feel this in my hamstrings. They have been tight.  (length 2:10)

Bent Knee Dead Lift: 28 reps - 24 lbs (12 lbs each hand). I could really feel this in my lower back. I feel it getting stronger already. (length 2:15)

Chest Press: 62 reps - 24 lbs (12 lbs each hand). I went down a bit from last time as my arms were so tired that it made it difficult to finish the workout, but I think next time I will bump back up to 15 lbs each (length 3:26)

Push Ups: 36 reps - 8 regular push ups on toes, 4 - 3 pulse push ups, 3 rounds. My arms were so tired but because I went a bit lighter on the chest presses I was able to do the all of push ups on my toes this time, and  kept good form. (length 3:00)

Chest Flys: 62 reps - 24 lbs (12 lbs each hand). This is a very intense interval. By the time it is done my arms are shaking, but I love it and what it does for my arms! Might go up a bit in weight next time. (length 4:42)

Vertical Grip Bent Over Rows: 32 reps - 24 lbs (12 lbs each hand) (length 2:25)

Horizontal Grip Bent Over Rows: 37 reps - 24 lbs (12 lbs each hand). The combo of these two exercises is really nice for my back. I can really feel it. (length 2:20)

Tricep Bench Dips: 32 reps 24 straight reps, small rest 8 more reps. Ouch! (length 1:55)

Skull Crushers: 38 reps - 10 lbs (5 lbs each hand). These seem so innocent, but by the time I finish the last reps my triceps are on fire! (length 3:36)

Lat Pull Overs: 52 reps - 12 lbs total. For some reason I really feel these in my triceps and biceps. Lats are hard to target. My arms are a wobbly shaky mess by the time I am done! (length 4:20)

Overhead Press: 66 reps with pulsing - 16 pounds/10 lbs. 3/4 way through the reps I go down to 10 lbs total as the 16 lbs is too much since my arms are so fatigued. (length 3:30)

Anterior Raise: 12 reps - 10 lbs total (5 lbs each hand). This is the same exercise Scott had us do where we raise the weights up out in front , out to the sides, down, back up, back in front and then down. Since it is high reps I can only do the 5 lbs DB's at this time, hope to bump up to higher weights, I used to do 8, 10 & 12 lbs but much lower reps. (length 1:30)

Biceps Curls: 120 reps - 16 lbs. (8 lbs each hand). Goodness this is a lot of reps working first lower biceps 8 reps, then 2 count staggered curls for 4 reps, then upper biceps for 8 reps, then 2 count staggered curls for 4 reps, then 16 full bicep curls. 3 rounds for a total of 120 reps. By this time my arms are ready to fall off, geez! (length 4:45)

Hammerhead Curls: 88 reps - 20 lbs (10 lbs each hand). 4 counts up and 4 counts down for 2 reps, 3 counts up 1 count down for 4 reps, 2 count up and 2 counts down for 4 reps, then 16 single count reps alternating arms and bringing each arm up across chest for each rep. 4 rounds less the 16 singles are taken out for the last round. I am glad this ends the workout! I don't think I could do much more, lol. (length 4:45)


Nice cool down and stretch of all the worked muscles. (length 4:30)

The Stuff I love & Use:   















MEALS:
Meal #1:  10:00 am - Coffee & sugar free creamer, 1 serving of oatmeal, cinnamon, 2 tbls ground flaxseed (250 calories) 
Meal #2: 3:00 pm -  4 oz lean ground sirloin, 1/2 avocado, 4 cherry tomatoes (309 calories)
Meal #3: 3:30 pm - 5 dried apricots (80 calories)
Meal #4: 7:00 pm - 5 ozs grilled chicken breast, 2 ozs asparagus, 1 Tbs light sour cream, 1 serving broccoli "fries". (429 calrories)
1068 calories total - low


WATER: 5 glasses (low)

♥ SMART Quest ♥ Sat. Jan. 29, 2011

Week 2, Day 6
My SMART Quest for today:  Pat myself on the back for having a very successful reward day!  I managed not to gain weight or over eat and enjoy myself! ☺


Went to bed at 11:30 and slept until 8:00 am, 8 1/2 hours sleep, and I think I slept failrly well.  I think when I don't have the pressure of having to get up at a certain time in the morning, I sleep better!  Oh well, what can I do?
Awoke: 8:00 am - 8 1/2 hours
Warm up: 8:30 am

Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds

Chalean - Turbo Fire HIIT 20 workout : 8:40 am
I had planned to do this workout twice as it is really only about 12 - 15 minutes of all out HIIT, but my throat started burning and I was coughing for some reason so I decided not to push it!  Still had a great workout.

Get Your Workout Gear Here:

These are the items I actually love and use!

MEALS:
Meal #1: 10:30 am -  1 egg, 2 slices uncured bacon,  2 strawberries & 1/2 banana (220 calories)
Meal #2: 2:30 pm - 2 slices of sprouted Ezekiel bread, 3 ozs no nitrate low sodium turkey breast, 2 oz od avocado sliced, 3 grape tomatoes (312 calories)
Meal #3: 5:30 pm - Pei Mei - Mongolian beef (1/2 order), 1/3 order vegetable low mein, 3 tbls brown rice. (880 calrories) & a very small portion of Kung Pao Tofu.
1412 calories total 

WATER:  5 glasses

♥ SMART Quest ♥ Fri. Jan. 28, 2011

Week 2, Day 5
My SMART Quest for today:  Give myself a reward meal, but try not to go overboard.

Went to bed at 10:40 and slept until 6:10 am, 7 1/2 hours sleep, but again I kept waking up!  Not a solid sleep. Today can be a reward day so I will see what it brings.

Awoke: 6:10 am - 7 1/2 hours
Warm up: 6:35 am

Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds

Weight Based Interval Training #1: 6:40 am
Compound exercises - Great way to keep the heart rate up and target upper and lower body at the same time.
I mixed this interval up a bit, it is a weight interval from Scott Colby, The Abs Expert.  I used my Bowflex SelectTech Dumbbells, 1 lb weighted gloves and a workout mat.

DB Squat With Front Raise - 18.5 lbs x 8 reps - This was challenging as I wanted to be sure to have good form and not use momentum and swing the weights but rather lift them and lower them with control.  I had to be sure to engage my abs as well to support my back.
DB Bulgarian Split Lunge With Overhead Press x /21 lbs x 12 (6 reps per leg) I always dread this exercise for some reason. Super challenging to press up from the lunge while pushing the weights up into a press.
DB Bent Over Row With Raise x 18.5 lbs x 8 reps This was the max I could do. I could really feel my chest and back muscles working! It was a nice combo of a row and sort of a chest fly!
DB Renegade Row T-Stabilization x 16 lbs x 20 (10 reps per side) I wish I could go up in weight here, but anything more than 16 lbs at 20 reps is too much for me. My arms were shaking and I could really feel it in my abs on the rotation of the stabilization part of the exercise.
I Completed 3 rounds and it took me 30 minutes. We are supposed to do as many rounds in 20 minutes as possible.

Today, I felt like I was dragging a bit.  Not sure why as I got a tiny bit more sleep than usual.  Wish I could have pushed to do 4 rounds, but time did not permit.  I also would have liked to do 4 Tabata intervals and 10 - 12 reps with the Ab Wheel, but next time for sure.

Get Your Workout Gear Here:

These are some of the items I

actually love and use!

Today I ate at a small Tapas restaurant with a friend for my reward meal.  It was great because I could have tiny tastes of everything without going too crazy in the calorie department.  We shared a Coconut Panna Cotta that had strawberries, blueberries, raspberries & blackberries on it - yummy!  Here is a much lower calorie version!

I Found this recipe on FewerCalories.com

Coconut Panna Cotta

Serves 6
Fibre: o.8g, protein: 4g , fat: 35g
Calories/serving 367
WWpoints per serving 7

• 50oml/16floz double cream
• 7 1/2 tablespoons granular sugar substitute
• teaspoons granulated gelatine
• tablespoons water
• 25oml/8floz plain whole milk
• yogurt
• 1 1/2 teaspoons coconut extract few grains salt
• 1 teaspoon butter
• 4og(1 1/2oz) unsweetened coconut shards

1. Heat the cream and 6 tablespoons of the sugar substitute in a medium saucepan over a medium heat, and bring to a simmer, stirring to dissolve the sweetener. Sprinkle the gelatine over the water in a cup and leave to stand for 5 minutes.
2. Take the cream off the heat, stir in the gelatine and cool until it is just warm. Whisk in the yogurt, coconut extract and salt. Set the mixture over an ice bath and stirring, chill the mixture to a batter consistency. Pour through a strainer into six custard cups, cover with clingfilm and refrigerate unt.il cold.
Meanwhile, heat the oven to 150°C/325°F/Gas 2. Melt the butter in a baking tin in the oven, add the cotonut and toss to coat. Sprinkle with the rest of the sugar substitute, toss again, spread out and bake for 4 to 5 minutes, then cool. Turn out each panna cotta and top with a tablespoon of coconut shards.

MEALS:
Meal #1:  8:00 am - Recovery whey protein shake (within 45 minutes of my workout) (180 calories)
Meal #2: 10:30 am -  1 egg, 2 slices uncured bacon, (150 calories)
Meal #3: 2:30 pm - 1 small meat empanada, 1 small spinach & cheese empanada, 2 slices of baguette with goat cheese, spinach and sundried tomatoes, 2 slices of baguette with 5 garlic shrimp & 1/2 serving of coconut panna cotta! Yum oh yum what a good lunch.  Tiny Tapas portions  I enjoyed myself! (1128 calories - yikes!)
Meal #4: 7:00 pm - 2 strawberries, 1/2 banana, 1 tbs choc syrup, 1 serving sprouts western trail mix(270 calrories)
1728 calories total 

WATER:  8 glasses

♥ SMART Quest ♥ Thurs. Jan. 27, 2011

Week 2, Day 4 - Feeling Confidant

SMART Quest for today: Try making some to do lists.  I have found that actually writing things down helps to keep me focused and get things done.

    I went to bed at about 10:45 pm.  I just cant seem to get to bed any earlier.  My sleep was restless, I thin the novel I am reading was abit disturbing and was weiging on my mind, oh well!

Sleep: Just over 6 hours of sleep.

Awoke: 5:00 am

Warm Up: 5:25 am -8 Push ups, 12 Squats, 10 Spiderman Climbs, 20 Jumping Jacks - 2 Rounds

Workout:  5:30 am - Today I decided to tackle Zuzana's Bodyrock.tv  Workout Mash Up! Grand Theft Booty + Counter Strike Workouts.

This is the second time I have done this workout.  I really like it, I am still amazed at  Zuzana , she is a powerhouse.  I still had to do some of the moves on a beginner level.

Part 1 – Interval Training 6 minutes

• Snowboarder  -  30 seconds on 10 seconds rest x 3 rounds - (18 reps)
• One Leg Squat and Side Kick  Left Leg-  30 seconds on 10 seconds rest x 3 rounds - (5 reps)
• One Leg Squat and Side Kick  Right Leg-  30 seconds on 10 seconds rest x 3 rounds - (5 reps)

I don't know if I will ever be able to do this! Those one legged squats are killer.

Part 2 – Time Challenge 8 minute count down

• Do maximum sets of Push Up Lunge Combo Exercise - 8 full minutes non-stop - (20 reps) ,  I was able to add 2 more reps this time ☺

This invloves 3 travelling push ups and 2 jump lunges to the side per rep for 8 minutes with 60 push ups!

Part 3 – Interval Training 6 minutes

• Shelf Butt Exercise - 30 seconds on 10 seconds rest x 3 rounds - (18 reps)
• Half Pistol & One Leg Pike Press - 30 seconds on 10 seconds rest x 3 rounds - (3 reps)

Love those shelf butt exercises.

With the Half Pistol exercise I could only do 3 reps per 30 seconds and then you continue with the One Leg Pike Press which is a push up in sort of a 1 leg downward dog position.

Finish – 20 minutes of Jump Roping

I did the full 20 minutes of jumping rope this time.  I kept trying to change the footwork.  I could really feel this in my caalves again, but after the first 6 minutes, everything sort of loosened up and felt better. 

MEALS:
Meal #1:  7:00 am - Recovery whey protein shake (within 40 minutes of my workout) (180 calories)
Meal #2: 10:30 am -  1 egg, 2 slices uncured bacon, 1 small banana. (190 calories)
Meal #3: 2:30 pm - Spinach salad with 1 hard boiled egg, 3 ozs chicken, 1 tbs cranberries, sliced mushrooms & spicy vinagrette dressing (354 calories)
Meal #4: 5:45 pm - 5 dried apricots , 1/2 cup textured vegetable protein & 4 ozs fat free milk  (265 calrories)
Meal #5: 7:45 pm - 
989 calories total - low

WATER:  8 glasses

♥ SMART Quest ♥ Wed. Jan. 26, 2011

MY SMART Quest for today:  Continue with this new feeling of strength and positive attitude I have had! ☺
I have been feeling really good.  I am tired and feel the need for a nap, but I feel like I am back into this.  I just need to stay focused and know what I am going to do for my workout the night before so I don't waste time in the morning. I slept fairly well last night and got in 6.5 hours of sleep.

Awoke: 5:00 am (6.5 hours sleep)
Warm Up: 5:30 am
Pushups x 8
Squats x 12
Spiderman Climb x 10 total
Jumping Jacks x 20
(2 rounds)

Weight Based Interval Training:  5:35 am - Each week I challenge myself to do more reps or go a bit heavier. I mixed this interval up a bit, it is a weight interval from Scott Colby, The Abs Expert.  I used my Bowflex SelectTech Dumbbells, 1 lb weighted gloves, ab wheel and a workout mat. ab wheel

Squat Thrust with Push Up to Overhead Press x 8 reps - 37 lbs.  (18.5 lbs per dumbbell) - These are so hard to do.  I started with 25 lbs, but soon realized after 3 reps that I couldn't push the weights up into an overhead press without straining my back, so I bumped down to 18.5 lbs per dumbbell.
DB Rear Lunge with Bicep Curl - 32 lbs (16 lbs per dumbbell) x 12 reps -  I started with 18.5 lbs per dumbbell in the first round, and realized it was a bit too heavy. My arms were already tired from the 1st exercise.
DB Squat with Overhead Rotational Press- 21 lbs. x 12 total reps. 6 each leg. - Boy I have really been working my arms and shoulders with this workout!  My heart rate was up, up, up!
Anterior Raise: 18 lbs. (9 lbs. per dumbbell)  x 10 reps. - This is the same exercise Scott had us do where we raise the weights up out in front , out to the sides, down, back up, back in front and then down again. I was able to go up to 9 lbs from 5 lbs last week.  It was killer on my shoulders. 

I was able to complete only 3 rounds and it took me 28 minutes instead of the 20 minutes suggested to do between 3 - 5 rounds. I just didn't have the strength to do a 4th round, my arms were shot!
Prisoner Squat Jumps - (Hands behind head , Squatting low and jumping up) - Round #1, 30 - round #2, 30 - round #3, 30
Jumping Jacks - Round #1, 30 - round #2, 30 - round #3, 30
NOTE: I opted to do 2 lower body exercise for this because most of my workout prior to this was upper body!
Then I added:
Chest Flys: 45 lbs (22.5 lbs. per dumbbell) x 16 reps
Ab Wheel: 10 reps - full extension out and back in - I could really feel this in my lower back

I finished this workout with:
5 minute Couplet Finisher: do these until you can't do any more
I was able to do 3 rounds in 5 minutes
I had my recovery protein drink within 60 minutes of my workout!


Get Your Workout Gear here:
These are the items I use!










MEALS:
Meal #1: 7:15 am - recovery shake - 1 scoop of chocolate whey protein powder with 8 ozs fat free milk (190 calories)
Meal #2: 11:00 am - 1 egg & 2 slices of organic bacon & 1/2 banana  (190 calories)
Meal #3: 2:30 pm - 3.5 oz grilled chicken, 1 small zuchinni grilled, 2 small persian cucumbers, & 2 Tbls of light sour cream (239 calories)
Meal #4: 5:30 pm - 2 dried figs & 14 raw almonds (190 calories), sugar free hot cocoa  
Meal #5: 7:30 pm -  3 oz roated chicken breast, 1/2 avocado, 1/2 grapefruit. (303 calories)

WATER: 9 glasses
1112 calories total

♥ SMART Quest ♥ Tues. Jan. 25, 2011

MY SMART Quest for today:  Continue on in this Quest and don't get lost.  I can do this, I can be a better me!


After having a bad weekend, yesterday proved to be a great day!  I was able to stay on track with my workouts, eating & drinking water.  My mindset was really good as well.  I accomplished so much and really feel more alive and ready to conquer everything I need to do.  I was up fairly late last night as I had to get some work done (I had to get some doll parts in the kiln so they would be ready to ship today!).  I went to bed around 11:30 pm.  Again,  I slept fairly well last night .  I got up 1 time to use the restroom, and only woke a couple of times through out the night and was able to go right back to sleep. 


Awoke: 4:50 am (5 hours sleep)
Warm Up: 5:15 am
Pushups x 8
Squats x 12
Spiderman Climb x 10 total
Jumping Jacks x 20
(2 rounds)

Tabata Interval training: 5:20 am -  I continue to challenge myself to do more reps. These Tabata style interval are from Scott Colby, The Abs Expert.  I used my Gymboss Interval Timer, 1 lb weighted gloves,  and a workout mat.

Bowling Lunges - 20 seconds high intensity, 10 seconds rest x 8 rounds - I was able to complete 47, 45, 45, 44, 45, 43, 44, 45 reps per round
Squat Thrust with Push Up - 20 seconds high intensity, 10 seconds rest x 8 rounds -  4 reps per round, I was hoping to be able to do more but wanted my form to be a good as possible.
Side to Side Ski Jumps - 20 seconds high intensity, 10 seconds rest x 8 rounds - Pushing to go as fast as I could I was able to complete 64, 65, 65, 66, 64, 63, 64, 64 reps per round.
Mountain Climbers - 20 seconds high intensity, 10 seconds rest x 8 rounds -  Sometimes I really dread these, bit I keep my head in alignment and push through these as quickly as I can.  I really feel the burn in my shoulders and my legs.  I was able to do 48, 45, 44, 43, 43, 43, 43, 43 reps per round.
High Low Punches with 1 lb weighted gloves - 20 seconds high intensity, 10 seconds rest x 8 rounds - I really tried to squat as low as I could and and jump up as quickly as I could.  I managed 30 reps per round 15 reps on each side.
Heismans with 1 lb weighted gloves - 20 seconds high intensity, 10 seconds rest x 8 rounds -Since I had the gloves on from the last interval I did, I keep them on.  My heart rate really seemed to speed up more.  I was able to do 68, 67, 66, 65, 64, 64, 64, 64 reps per round!

I felt pretty good after this workout, of course dripping sweat!

Last night I made this yummy dish!  I based it on a stuffed chicken recipe I used to make,  In order to keep it low fat and healthy I omitted any stuffing.  The result was delicious and simple.  Even my fussy 17 year old daughter ate it and like it!

RECIPE:  Pork Loin Cutlet with Mushrooms.
(Serves 4)

INGREDIENTS: 4 boneless, thin, center cut pork loin chops (fat removed)
1/2 - 3/4 cup of raw sliced mushrooms
1 shallot diced finely
2 - 3 Tbs of light Sour cream
1/4 cooking Sherry
Salt free seasoning or salt & pepper to taste
Olive oil

PREP: Prepare the pork chops by banging them to about 1/8 - 1/4" thick with a meat hammer.
Dice the shallot very fine.
Slice your mushrooms if they are not already sliced

COOK: In a large skillet heat a tiny bit of olive oil until it is hot
Add the shallots and saute them a tiny bit
Add the pork cutlets.  Let them sizzle.
Season the side facing you with either a salt free seasoning such as Mrs. Dash or a tiny bit of salt and pepper. 
The pork is very lean and will cook super fast. 
Flip them over as soon as you see the edges are cooking.
Toss in the mushrooms and stir them around with the pork, they also cook very quickly.
Lower the heat
Add the sherry wine and allow the alcohol to cook out.
Add the sour cream and stir everything together!  Serve with either brown rice or vegetables on the side.


MEALS:

I had my recovery protein drink within 70 minutes of my workout!


Meal #1: 7:10 am - recovery shake - 1 scoop of chocolate whey protein powder with water & coffee (110 calories)
Meal #2: 10:30 am - 1 egg & 1 serving of oatmeal, 2 slices organic bacon  (260 calories)
Meal #3: 2:00 pm - 3 oz of pork loin with mushroom, sour cream, shallots & sherry sauce, 1/2 banana, 2 Persian cucumbers dipped in 2 Tbls light sour cream, 2 apricots (354 calories) 
Meal #4: 5:30 pm - 20 raw almonds , 2 dried figs (212 calories)
Meal # 5: 7:45 pm - Solid white tuna sandwich on 2 slices of sprouted Ekekiel bread, 1/2 avocado, 4 cherry tomatoes, 1 Tbs light mayo, vinegar, 1 tsp olive oil ( 390 calories)
1326 total calories

WATER: 8 glasses

♥ SMART Quest ♥ Mon. Jan. 24, 2011

MY SMART Quest for today:  Get back on track, don't beat myself up!  Move ahead! Get serious!

Okay, so I had sort of a bad weekend!  Friday was to be a reward/cheat meal and I went to lunch with my friend and I ate a good cheat meal.  Then that evening I behaved until I got home and had some wine and chocolate....still not bad for a reward day.  Then came Saturday.  My daughter had a cheer competition so I didn't have time to workout...BAD...I had a really good breakfast and a cup of coffee and it was off to the competition!  Thankfully I threw 2 small packs of Trader Joe's raw nut mix in my purse.  I ate both throughout the day, but didn't have any water with me.  By the time I got home I had to race off to my bookclub meeting.  I was tired, dehydrated and starving....recipe for disaster!  I ate a good size plate of everything, drank wine, had desserts and some water!  I felt so fat and bloaty, ugh!  So I told myself  Sunday would be better.  Sunday: Started out good enough, but I made BBQ pulled pork.  It was from the loin so hardly any fat but the salt in the bbq sauce was a killer.  I only ate 1 bowl, but then I started eating chocolate, and popcorn, and junk, junk, junk!!!!!  Honestly I dont know why, it is just not like me, I think I have been feeling overwhelmed and stressed out.  So today is a new day, I just have to get up and move ahead.  I slept fairly well last night and got in 6 hours of sleep.

Awoke: 5:00 am (6 hours sleep)
Warm Up: 5:30 am
Pushups x 8
Squats x 12
Spiderman Climb x 10 total
Jumping Jacks x 20
(2 rounds)

Weight Based Interval Training #2: 5:35 am - Each week I challenge myself to do more reps or go a bit heavier. This weight interval is from Scott Colby, The Abs Expert.  I used my Bowflex SelectTech Dumbbells, 1 lb weighted gloves, a sturdy chair and a workout mat.

8 Count Bodybuilders x 8 reps - I made sure to jump up high after each rep to keep my heart rate up!

DB Squat to Y Press - 50/45 lbs (25/22.5 lbs per dumbbell) x 8 reps -  I started with 22.5 lbs in the first round, and realized that I could go up to 25 lbs. This was up from several weeks ago and I was amazed. By the end of the 8th rep my arms were shaking so badly.
DB One Legged Step Up with Bicep Curl - 30 lbs. (15 lbs per dumbbell) x 16 total reps. 8 each leg. - It was a challenge to step up on a chair and curl the dumbbells, I feel I have lost a little of the balance and control I had from several weeks ago, but I know that next time I will be able to go up again. I have found that slow and steady are key and this is still the exercise that always takes me the longest to complete. Felt good to get through it.
DB Squat with Bent Over Rear Raise 35 lbs. (17.5 lbs. per dumbbell)  x 8 reps. -  This week I was able to go up to 17.5 lbs. for all 4 rounds and felt that I could maybe even go to 20 lbs next time.

I finished this workout with:

5 minute Couplet Finisher #1
Push Ups until you can't do any more
Squat Jumps until you can't do any more
I was able to do 3 rounds in 5 minutes
Push Ups (On my toes) - Round #1, 30 - round #2, 20 - round #3, 10
Squat Jumps - (Squatting low and jumping up) - Round #1, 30 - round #2, 20 - round #3, 10
My heart was racing after this and I felt really tired!  

I had my recovery protein drink within 60 minutes of my workout!
I was able to complete 4 rounds but it took me 35 minutes instead of the 20 minutes suggested to do between 3 - 5 rounds.

MEALS:
Meal #1: 7:30 am - recovery shake - 1 scoop of chocolate whey protein powder with water & coffee (110 calories)
Meal #2: 11:00 am - 1 egg & 1 serving of oatmeal  (190 calories)
Meal #3: 2:00 pm - small portions of Waldorf Salad, Fresh Roasted beet Salad & 3 oz flank steak! (462 calories, no dairy)
 
Meal #4: 7:30 pm - 3 oz of pork loin with mushroom, sour cream, shallots & sherry sauce, 1 Tbs of natural peanut butter. (344 calories)
1106 total calories (low)WATER: 8 glasses

♥ SMART Quest ♥ Sat. Jan. 22, 2011

♥ SMART Quest ♥ Fri. Jan. 21, 2011

♥ SMART Quest ♥ Thurs. Jan. 20, 2011

Week 1, Day 4 - Feeling Successful

SMART Quest for today: Just keep doing what I am doing.  I feel really good about the whole process.  

     I feel better than I did yesterday.  I was not as hungry as I have been the last couple of days.  I think having that big solid breakfast really helped after lifiting all those weights.

Sleep:  6 hours -  I tried to go to sleep a little earlier, but was still up until 10:45 pm.  I am not

sleeping well, hope it gets better soon.

Awoke:  4:45 am

Warm Up: 5:05 am - 8 Push ups, 12 Squats, 10 Spiderman Climbs, 20 Jumping Jacks - 2 Rounds

Workout:  5:10 am - Today I did Zuzana's Bodyrock.tv  Beach Workout

Length +/- 20min.

Workout Type: Circuit Workout

Exercises: 5

EQUIPMENT Needed:This workout is supposed to take about 20 minutes and uses the Gymboss Interval Timer and a weighted Workout Sandbag. I don't currently have a Sandbag, so I am using my Bowflex SelectTech Weights. You really need the timer to be accurate in this workout, but you can use any form of weights that you have to give you the intensity that you need.

Sandbag Lunge & Knee Up  x 30 reps on left leg with dumbbell in right hand - 1st round I used 25 lbs, 2nd round - 20 lbs, 3rd round - 17.5 lbs.  This was really tough to do and keep balanced

Sandbag Lunge & Knee Up  x 30 reps on right leg with dumbbell in left hand - - 1st round I used 25 lbs, 2nd round - 20 lbs, 3rd round - 17.5 lbs.  I found myself having to take a few seconds rest every 7 - 10 reps.

Sandbag Row x 30 reps - 30 lbs weight - The key here is to keep your back really flat, and head up - find a spot on the wall.

Dancing Crab  x 30 reps each leg - I could really feel this in my abs and glutes.

Repeat this circuit:  3 times
Took me 24 minites to complete 3 rounds of the qbove exercises

Jump Squats x 4 minutes of interval training - (8 rounds  x 20 seconds maximum effort, 10 second rest).  This was hard to do, By the time I finished the 3 sets of the exercises above I was getting tired. With Zuzana's jump squats you go all the way down and touch the floor and then jump up and put your arms up over your head!   Wow oh wow! (14, 10, 10, 11, 7, 7, 11, 11 reps per round)
Total workout time for me: 28 minutes

MEALS:
Meal #1:  8:15 am - Recovery whey protein shake (within 38 minutes of my workout) (180 calories)
Meal #2: 10:30 am -  1 egg, 2 slices uncured bacon, 1/2 banana, 1 slice sprouted wheat toast, with 1 pat of butter (297 calories)
Meal #3: 1:45 pm - 3. ozs beef, 1 cup broccoli, hot sauce, 2 dried figs, 9 almonds,  1 apricot ( 352 calories)
Meal #4: 4:00 pm -  30 pistachio nuts, 1 Tbs Natural peanut Butter  (219calories)
Meal #5: 7:30 pm - Salad with 8 shrimp, 2 cups spinach, mushrooms, 1 tbs cranberries, 1/2 oz apricit stilton cheese, raspberry vinagrette & then 1 Tbs of Peanut butter  (268 calories),

Calories total - 1316
WATER:  8 glasses ☺

♥ SMART Quest ♥ Wed. Jan. 19, 2011

Week 1, Day 3

My SMART Quest for today:  Continue on with my positive attitude!

     Today is my 3rd day back on track.  I was feeling sore and tired yesterday but in a sick sort of way I like it!  I know I am working my body and it is responding!

I feel much better today and plan to keep on track in all areas of food and workouts!

Sleep:  - 6 hours - Went to bed at 10:45 pm  - Okay, getting better at going to sleep.  The problem is staying asleep.  I kept waking throughout the night.  I go right back to sleep, but it was not restful.  Too much on my mind, I guess.

Awoke:  4:45 am

Warm Up: 5:35 am - 8 push ups, 12 squats, 10 spiderman climbs, 20 jumping jacks x 2 rounds!

Workout:  5:40 am - Upper/ Lower - 5/5 - 50/50 - I made up my own workout by choosing 10 Dumbbell Weight Exercises - 5 Upper Body &  5 Lower Body alternating between upper and lower body exercises.  I also did 30 reps of either Squat Jumps or Jumping Lunges, alternating between the 2 exercises after each Dumbbell Exercise.  This was based on Belinda Benn's recommendation from her Get Lean Program.

EQUIPMENT Needed:   You can use any dumbbells in weights you are comfortable with.  I use anywhere from 8 lbs to 30 lbs, so I use the Bowflex SelectTech 552 Dumbbells .  They allow me to dial in the weight I need and don't take up a lot of space.  You want to be able to complete the reps with good form, but by the last few reps you should barely be able to lift the weights.

• Chest Press  (Upper body) - 45 lbs (22.5 lbs. each dumbbell) x 20 reps - This was a killer way to start.  I could barely pump out the last few reps.
• Squat Jumps - 20 reps
• Squats (Lower Body) - 60 lbs (30 lbs. each dumbbell) x 20 - I was only able to do 8 reps with this weight and then went down to 45 lbs for the last 12 reps.
• Jumping Lunges - 25 reps
• Arnold Press with Reverse Lunge (Upper/Lower) - 17.5 lbs x 25 reps (12 reps per leg)
• Squat Jumps - 30 reps
• Straight Leg Dead Lifts - (Lower Body) - 40 lbs. (20 lbs. each dumbbell) x 20 reps
• Jumping Lunges - 30 reps
• Chest Flys (Upper Body) - 45 lbs (22.5 lbs each dumbbell) x 20 reps.  My all time favorite dumbbell exercise - I had to rest a few seconds after the first 14 reps.
• Squat Jumps - 30 reps
• Reverse Lunges (Lower Body) - 30 lbs (15 lbs each dumbbell) x 24 reps (12 reps per leg)
• Jumping Lunges - 30 reps
• Anterior Raise (Upper Body) - 16 lbs (8 lbs each dumbbell) x 20 reps - 3 counts -raise up in front, out to side, down at sides, back up to sides, back in to front, back down to start + 1 rep!  Had to take short rest after first 10 reps. This was killer to do so many reps! Ouch!
• Squat Jumps - 30 reps
• Bent Knee Dead Lift - (Lower Body/Back) - 30 lbs (15 lbs each dumbbell) x 20 reps
• Jumping Lunges - 30 reps
• Hammerhead Bicep Curls - (Upper Body) - 30 lbs (15 lbs. each dumbbell) x 20 reps.  Slow 4 counts up 4 counts down, had to take a few seconds rest after first 10 reps.
• Squat Jumps - 30 reps
• Calve Raises (Lower Body) - 15 lbs x 20 reps. Hold 15 lb dumbbell while raising up slowly on toes, then come down slowly.
• Jumping Lunges - 30 reps

Finished: 6:23 am - 43 minutes!

Cool Down - 7 Minutes of intense stretching of upper and lower body!

This was a tough workout, but I felt great after it was done!

MEALS:
Meal #1:  7:00 am - Recovery whey protein shake (within 38 minutes of my workout) (180 calories)
Meal #2: 10:30 am -  2 scrambled eggs, 3 slices uncured bacon, 1 small serving of fruit, 1 slice wheat toast, with 1 pat of butter (480 calories) - I was starving after that workout!
Meal #3: 2:30 pm - 3.5 ozs chicken breast with mushrooms, greek yogurt, shallotss & sherry, 1 apricot ( 248 calories)
Meal #4: 7:00 pm -  30 pistachio nuts  (119calories)
Meal #5: 7:45 pm - 5 ozs T-bone steak, no fat, fresh broccoli (278 calories),

1305 calories total - still on low end, I can have up to 1455 calories.

WATER:  7 glasses ☺

♥ SMART Quest ♥ Tues. - Jan. 18, 2011

Week 1, Day 2 - Feeling Confidant

SMART Quest for today: Keep a positive attitude & know that what I am doing is go good for my mind, body & soul!

     Well I was hoping to go to bed earlier but as usual, I didn't get to bed until about 11:20 pm and since I had to drive for the carpool today I couldn't sleep in.  I did really well yesterday in eating & working out!  I did feel a bit hungry throughtout the day, but this is normal when I first start out on a clean eating plan.

Sleep: Went to bed at 11:20 pm .  Still bad and I kept waking up for aome reason.  Only got a little over 5 hours of sleep.

Awoke: 4:45 am

Warm Up: 5:05 am -8 Push ups, 12 Squats, 10 Spiderman Climbs, 20 Jumping Jacks - 2 Rounds

Workout:  5:10 am - Today I decided to tackle Zuzana's Bodyrock.tv  Workout Mash Up! Grand Theft Booty + Counter Strike Workouts.

This was an awesome but very difficult workout!  Zuzana is an amazing woman!  I am in awe how she can make these moves look so simple.  I had to do some of the moves on a beginner level as I just don't have the strength and I also have bad knees.

Part 1 – Interval Training 6 minutes

• Snowboarder  -  30 seconds on 10 seconds rest x 3 rounds - (18 reps)
• One Leg Squat and Side Kick  Left Leg-  30 seconds on 10 seconds rest x 3 rounds - (5 reps)
• One Leg Squat and Side Kick  Right Leg-  30 seconds on 10 seconds rest x 3 rounds - (5 reps)

This was so difficult to do.  I had to hold onto a chair when doing the 1 legged Squats and I could barely go down halfway.  Wow oh wow!  My heart was racing and I was sweating right away!

Part 2 – Time Challenge 8 minute count down

• Do maximum sets of Push Up Lunge Combo Exercise - 8 full minutes non-stop - (18 reps) 

This was also very challenging, as there are 3 travelling push ups and 2 jump lunges to the side per rep.  It was a long 8 minutes with 54 push ups!

Part 3 – Interval Training 6 minutes

• Shelf Butt Exercise - 30 seconds on 10 seconds rest x 3 rounds - (18 reps)
• Half Pistol & One Leg Pike Press - 30 seconds on 10 seconds rest x 3 rounds - (3 reps)

I think I didn't do the footwork of the Shelf Butt exercise correctly which enabled me to do more reps, but nest time I will do this more carefully!

With the Half Pistol exercise, my oh my!  Again, I had to use a chair to support myself and I could only go less than halfway, but I was able to balance and continue with the One Leg Pike Press which is a push up in sort of a 1 leg downward dog position.

Finish – 6 minutes of Jump Roping

Zuzana wanted us to do 20 minutes of jumping rope, but I had a time constraint since I had to carpool, but I must say 6 minutes of 30 seconds on 10 seconds rest was a good workout.  My calves were so tired, I can't imagine 20 minutes of this.  Also she was doing 50 seconds on 10 seconds rest, that would be even more challenging!Glad this workout was over and I felt really good.  My hamstrings, glutes


MEALS:
Meal #1:  7:00 am - Recovery whey protein shake (within 15 minutes of my workout) 1 sm banana (180 calories)
Meal #2: 10:30 am -  1 egg, 1 slices uncured bacon, 1 small banana. (220 calories)
Meal #3: 2:30 pm - Chinese Salad with Bok Choy & Chicken (395 calories)
Meal #4: 7:00 pm - 3 oz roasted turkey breast, 3 cherry tomatoes, 1/2 avocado (298 calrories)
Meal #5: 7:45 pm - 2 dried figs, 7 almonds fat free hot cocoa (123 calories),

1216 calories total - low

WATER:  7 glasses