Thursday, March 31, 2011

♥ SMART Quest ♥ Thurs. March 31, 2011

Week 3, Day 4
My SMART Quest for today is:  Stay on track.  I really feel that the slight change I made in my eating habits is working.  I have lost about 3 1/2 pounds this week so far and my things have gone down finally!  Yeah!  So I want to stay focused and I feel motivated to do it!
I have a dinner function to put on at my daughter's HS tonight for about 180 people.  I have been trying to do all of the pre work for the event and will be there today from 2:00 pm until about 11:00 pm.  I will need to have a good strategy for eatng if I want to continue to be successful.

Sleep:   5 1/2 hours - Went to bed about 11:30 pm  - I was so tired.  I had a lot on my mind, I had at least 2 anxiety attacks where I felt like I was dying.  it is so scary, and this seems to happen when I am under a lot of stress.
Awoke:  5:05 am
Warm Up: 5:20 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  5:25 am

Today I am doing a series of  5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still adding extra time to the intervals and I continue to try and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.


Metabolic Ignition Phase - Weeks 3 and 4

5 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 


Heisman's - 30 seconds on, 10 seconds rest x 8 rounds - 88, 88, 87, 88, 88, 85, 85, 87 reps per round.  I felt like I lost a few reps this time.  I was really tired and had a hard time getting into the exercises, but by the end of this first workout I felt more like myself.  I neede more sleep.
Switch Kicks -  30 seconds on, 10 seconds rest x 8 rounds - 63, 58, 55, 61, 60, 62, 61, 62 reps per round.  These were hard to do today!  I was all over the place with the reps, but glad when it was over.  I could really feel this in my abs & legs.
BOSU Squat Thrust Push Ups (BOSU Burpees) - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5, 5, 5, 5, 5, 6, 6  reps per round!  Something new I tried and I liked it!  Good for balance.
Suicide Drills 30 seconds on, 10 seconds rest x 8 rounds - 24, 22, 22, 21, 22, 22, 22, 22  reps per round!   A series of 3 side steps with a touch down. 
Squat with Side Kicks  - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 17, 18, 18, 18 reps per round! Lt leg - 20, 19, 19, 19 reps per round! I liked these a lot on Tuesday so I decided to do them again.  My inner thighs have been feeling it and that is where I want to target my workouts!
 
MEALS: 
Meal #1: 7:30 am - Fresh strawberries, coffee with sugar free creamer
Meal #2: 11:00 am - Egg white omlete with spinach & tomatoes
Meal #3: 2:00 pm -  Roasted Turkey Breast with carrots
Meal #4: 5:00 pm - Raw Almonds, raw walnuts, a few dried apricots and 2 dried figs
Meal #5: 8:00 pm -  salad from trader joes with chicken (low fat, low sodium, low sugar) it was good.
WATER:  8 glasses

MINDSET: I am writing this the day after.  I came home so late from the dinner function.  It was exhausting.  I ended up with over 15 helpers, but with all the people we had to serve, and the tension in the kitchen from the caterer, it was stressful.  I did not get home until almost midnight.  I went right to bed, but I was still reeling from the night.  I am proud that I drank a lot of water, was not tempted by the alcohol or food and desserts that were served.  I stayed on track!  I am glad the day is over, it was soething that had been causing me a lot of stress as I really didn't feel like doing this dinner function!

Wednesday, March 30, 2011

♥ SMART Quest ♥ Wed. March 30, 2011

Week 3, Day 3
My SMART Quest for today is:  I am really feeling better now.  I have been meticulous in my eating habits and I think that I am seeing the results.  I have been making an effort to not eat anything after 7:30 - 8:00 pm.  I think I was racking up unnecessary calories so this seems to be working.
For more about my Mindset & Meal Plan (I am trying something new) scroll to the bottom of this entry. 

I am feeling "thinner", the scale says so (yes, I know we are not supposed to weigh), but my measurements are about the same.  I have lost in my hips and bust, but those darn thighs refuse to budge at all, ugh!


SLEEP:   6 hours - The usual, I went to bed just after 11:00 pm and got up just after 5:00 am. 
AWOKE: 5:00 am
WARM UP: 5:25 am
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Performed 2 rounds of this circuit
Today I am doing the Weight Based Interval Training #2, weeks 3 & 4  from Scott Colby's Ageless Abs 2 Program.  I am adding extra reps and doing 20 (and 30) reps per exercise instead of 15 and also doing some of the exercises on a more advanced level to keep it challenging.
Metabolic Ignition Phase - Weeks 3 and 4
WORKOUT: 5:30 am - Weight Based Interval Training # 2 , Week 3


Walking Lunge with Medicine Ball Rotation (I used an 8 lb med ball) x 20 total  
Dips With Feet on Stability Ball, x 20
Jumping Lunges x 30 total (each lunge counts as 1)
BOSU Mountain Climber Push Ups x 20 
As many rounds as possible in 20 minutes.  Rest only as needed

I was able to complete 4 rounds in 21:56   R1 - 5:22, R2 - 5:32, R3 - 5:38, R4 - 5:24


I added 15 reps of the Ab Wheel - full extension as a finisher! 
These are very tough to do and I can really feel it in my lower back. It was also a great way to stretch out my lower back afterwards by going into a "child's pose" and then gently rolling out with the wheel to stretch my spine, it felt good. (The stretching not the Ab Workout, lol)
Okay, so this was another one of those mis-leading workouts!  It also looked like it would be so easy and I was worried it wouldn't be challenging enough!  Once again - WRONG!!!!  Very challenging!

The Walking Lunge with Medicine Ball Rotation was actually very hard to do.  I used an 8 lb medicine ball and did 20 reps.  By the time I got to about the 12th rep each time, my arms, especially my deltoids were on fire, and I could really feel this in my obliques too.
Dips with feet on Stability Ball (I used an aerobic Step with extra risers and a Bosu) I need to find my Stability Ball and inflate it.  I did 20 reps and because the step and the Bosu were about the same height it was a decent challenge.  I am still afraid of these dips after what happened to me last time so I am very careful with my form, etc.
Jumping Lunges - I did 30 reps as fast as I could with keeping good form and doing a decent lunge before jumping to the next leg.
BOSU Mountain Climber Push Ups  - I did 20 reps, oh my gosh!  This was hard.  I am also having trouble getting a comfortable grip on the edge of the BOSU.  The pads of my palm get really sore.  I have to keep stopping and rearranging my hands.  This was a lot of reps to do, but glad to have the challenge.

The sweat was rolling off of my face onto the back of the BOSU again! Eww! 
This Workout  really worked my upper body, shoulders arms, as well as my abs/obliques  
MEALS NEW IDEA: So for the meals I am trying something a bit different.  We are not supposed to count calories, but for someone like me who is a muscle burner type I need to be careful how many calories I ingest as supposedly I don't need that many calories to begin with.  Normally we have a protein shake or recovery drink right after working out.  I am usually not very hungry so instead for the last few days I have just been having a piece of fruit (banana, mango, mixed fresh berries, etc), then 3 hours later I have an egg white omelet with veggies.  I have cut out right there with those 2 meals over 200 calories.  Then for lunch I have a lean piece of protein such a chicken, fresh fish, lean beef, shrimp, etc. with a vegetable.  I will then have a bout 6 raw walnut halves.  3 hours later I have a snack.  This is where it gets interesting for me.  You see my "binge/hunger/craving" time falls late in the afternoon after lunch and before dinner.  Sound familiar?  So instead of just having carbs in the morning as suggested (when I don't want them), I have been eating 2 slices of toasted Ezekiel bread with 1 Tbs of Natural Peanut butter.  I sit and thoroughly enjoy every moment of this and I feel so satiated, and I don't even get hungry for dinner.  3 hours later  have my last meal which is the same as lunch - a lean protein and vegetable.  I keep myself really busy all day especially at night so I won't want to eat.  I stop eating between 7:30 - 8:00 pm. 

I have been losing weight and inches since I started doing this on Monday!  I am going to keep at this until Saturday when I will have a reward meal (which scares me). (see yesterday's entry to see a good example of my meals since this day is still not finished.)
MEALS:
Meal #1:  7:00 am -  1/2 fresh mango sliced, coffee & sugar free creamer
Meal #2:  10:00 am - egg white omelet with spinach & tomatoes
Meal #3: 1:30 pm -  3 1/2 ozs Fresh Tuna, 3 1/2 ozs steamed asparagus, 6 walnut halves
Meal #4: 5:00 pm -  2 slices toasted Ezekiel sprouted bread, 1 Tbs natural peanut butter
Meal #5: 8:00 pm -  3 ozs roasted turkey breast, roasted carrots
calories total
WATER: 8 glasses (so far)

MINDSET: 

Tuesday, March 29, 2011

♥ SMART Quest ♥ Tues. March 29, 2011

Week 3, Day 2
My SMART Quest for today is:  Continue on in the quest.  I have been good,  I have to stop questioning everything so much!  I was down yesterday, but today is a new day and I plan to make it a good day!  So far I am feeling pretty good and everything is on track.    I am happy that my accountability partner Doris seems to be back on track as well.  I am very happy for her, she is blessed.
Sleep:   5 1/4 hours - Went to bed about 11:30 pm  - woke up a bit later at 5:15 am. I was tired because I went to bed so late and I was sort of down yesterday.  The clock didn't go off with it's normal volume for some reason so thankfully I shot out of bed at 5:15 am.  I usually like more time to "wake" up, but NO excuses, I have to do this, besides I have to carpool today so of all days for this to happen, this was not good!
Awoke:  5:15 am
Warm Up: 5:25 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  5:30 am

Today I am doing a series of  5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still adding extra time to the intervals and I continue to try and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.

Metabolic Ignition Phase - Weeks 3 and 4

5 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 


  Side to Side Ski Jumps Ropes - 30 seconds on, 10 seconds rest x 8 rounds - 92, 92, 93, 94, 95, 93, 92, 92 reps per round.  I continue to try and add more reps evertme I do this move.!
Globe Jumps (Squat Jumps Around the World - From Insanity Workout)  - 30 seconds on, 10 seconds rest x 8 rounds - 6, 6, 5.5, 5.5, 6, 5, 5.75, 5.75  reps per round! These were challenging.  A series of 4 jumpsquats with a touch down in between.
1 rep equals jump to front, jump to side
jump to back, jump to side! (4 jump squats)
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 4, 5, 4.5, 5, 4, 4, 5  reps per round!  These are a Squat Thrust with a scissor leg and then a push up then jump back up!
Side Kicks with Jump Squats - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 18, 18, 18, 17 reps per round! Lt leg - 19, 19, 19, 18 reps per round! Another great move for the obliques and legs.

One Arm Press UP (alternating arms for each rep - from Zuzana's Bodyrock.tv)  - 30 seconds on, 10 seconds rest x 8 rounds -7, 7, 7, 6, 6, 6, 6, 7 reps per round!  Zuzana usually does this 50 seconds on 10 seconds off, but she mixes it up with other exercise so you are not doing the same move for 8 rounds.  This was super hard to do for 8 straight rounds.  So glad it was over, super challenging.  Photos below.
Click on the image to see a larger version of the photo.

One Arm Press Up - from Zuzana's BodyRock.Tv Survivor Workout




Carefully lower yourself down and switch arms, repeat!
MEALS: 
Meal #1: 7:00 am - 1 banana, coffee with sugar free creamer
Meal #2: 10:30 am - egg white omlette with tomatoes, and Spinach
Meal #3: 1:30 pm -  3 1/2 ozs fresh albacore tuna filet &  3 1/2 ozs broccoli & hot sauce, 6 raw walnut halves
Meal #4: 4:30 pm - 2 slices toasted Ezekiel Sprouted grain bread & 1 Tbs natural peanut butter
Meal #5: 7:30 pm -  3 1/2 ozs fresh albacore tuna fillet made into a tuna salad with olive oil, vinegar, oregano, splash of low fat mayo & touch of honey.  2 1/2 ozs of steamed asparagus


WATER:  9 glasses (so far)

MINDSET: Today turned out to be a good day.  I tried to stay focused on all of the tasks I had to do.  March and April are busy months for me and it is easy to get sidetracked.  I was happy that when I weighed myself this morning, not only was te 3 lbs I gained from eating chinese food gone I ha actually lost another 2 lbs.  I have really been watching what I eat and holding myself super accountable.  I really want to reach my goal before this 2nd phase of Ageless Abs 2 is over!  Here's to a great tomorrow!

Monday, March 28, 2011

♥ SMART Quest ♥ Mon. March 28, 2011

Week 3, Day 1 
My SMART Quest for today is:  Try to stay positive.  I will not be having a reward meal day today as I had Chinese food on Saturday at a dinner party and while I behaved, it just made me bloat up and I also had 1 glass of wine .  On Sunday, while I didn't binge eat, I did eat things I shouldn't have eaten so I will have my next reward day on Saturday as scheduled with the rest of the group.  I hope everyone has a great Reward meal Day!  I am feeling down today, not because of eating.  Strangely I am not upset about that at all.
For more about my Mindset scroll to the bottom of this entry. 

I did take my photos today!  I am not sure if there is a difference, but I feel better from last week when I refused to take my photos.  I will have to upload them and compare them to Day 1!

MONDAY STATS:  Well, things are slower going that I had hoped for.  I sort of figured it would be the second time around on the program.  My weight is about the same as last week.  Considering I had Chinese food on Saturday night and was not super diligent with my eating on Sunday it is amazing that my weight stayed the same so I am happy about that.  In regards to measurements, I lost a bit on some areas and gained a bit in a few other places.  The measurements below are based on day 1 of this new program not the ending of the last program (as I had gained a bit, ☺)
Neck -  13" (same)
Bust - 35 1/4" (-.25")
Under Bust - 30 1/2"
Waist -  29" (same)
Navel - 32 1/4" (+.25")
Hips -  36" (-.25")
Thighs - 24 (+.25")
Mid Thigh - 21(same)
Knee -17 3/8 (-.33")
Calves -  14 5/8 (+ .33")
Bicep - Left - 12" Right - 11 1/4" (same)

SLEEP:   6 hours - This seems to be normal for me.  I did awake a few times in the night but went back to sleep.
AWOKE: 5:00 am
WARM UP: 5:25 am
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Performed 2 rounds of this circuit
Today I am doing the Weight Based Interval Training #1 from Scott Colby's Ageless Abs 2 Program.  I am adding extra reps and doing 20 (and 25) reps per exercise instead of 15 and also doing some of the exercises on a more advanced level to keep it challenging.
Metabolic Ignition Phase - Weeks 3 and 4
WORKOUT: 5:30 am - Weight Based Interval Training # 1 , Week 3

Overhead Bulgarian Split Squats x 20 each leg   
Bodyweight Row Narrow Grip  (I used Ulitmate Body Press Dip Bar) x 20 
Side to Side Squat Jumps x 25
I was able to complete 4 rounds in 19:37   R1 - 5:00, R2 - 4:49, R3 - 5:07, R4 - 5:16, I did another round of the Bulgarian Squats that added the extra time of 21:00 total.


When I first read over this workout it looked like it would be so easy and I was worried it wouldn't be challenging enough!  WRONG!!!!  It was very tough!  Loved it!
Wow, those Bulgarian Overhead Split Squats were really something.  They looked so innocent, but ouch!  Adding those extra resp per round set my quads and glutes on fire!  These really got my heart rate up!
I did the Bodyweight Row Narrow Grip using the Ulitmate Body Press Dip Bar.  I still find this very challenging when using the UBP Dip Bar and was struggling through the reps to pull myself up all the way, especially with the added reps, but I love the challenge. 
The Side to Side Squat Jumps were also very challenging as my quads were already burning and I added 10 extra reps for a total of 25 reps.
I have to say doing the BOSU Mountain Jumper Push Ups were so difficult to get through quickly.  Doing 15 would have been hard enough but adding extra reps to 20 was tough.  My quads were still sore and I could really feel this.  I could not go as fast as I would like and sweat was just dripping off my face onto the BOSU!  Yuck!
I had wanted to add an extra round at least to make the workout longer, but my daughter was up early for a school function and was watching me, and I really hate anyone being a spectator, that is why I get up so early, the last thing I need is a 17 1/2 year old adding her 2 cents worth, lol.
I rested only briefly between exercises or when I was failing and needed to stop for a few seconds (moaning and groaning, lol). 
I think this Workout  really worked my quads today as well as my abs, it was a nice overall upper, middle and lower body workout!
  
MEALS:
Meal #1:  7:00 am -  no time to eat, I had a banana, coffee & sugar free creamer
Meal #2:  12:30 am - Egg white omelet with spinach, & tomatoes, spray of olive oil.  
Meal #3: 2:30 pm -  3.5 ozs shrimp, 3.5 ozs broccoli, hot sauce
Meal #4: 5:00 pm - 2 slices toasted Ezekiel sprouted grain bread, 1 Tbs natural peanut butter,
Meal #5: 8:00 pm - 3 ozs extra lean ground sirloin patty, 1/2 avocado
calories total
WATER: 8 glasses (so far)

MINDSET:  I have been feeling down today! I am still trying to keep positive.  It is hard because I am working very hard too and trying not to lose interest and also to rev up my metabolism even more.  I have the added aggravation of menopause that seems to be keeping me from achieving my goals as easily as I would like.  My metabolism is messed up more than I think is repairable.  I am sure with time, once my hormones settle in things might get better. I know I am not always perfect in my eating but I never miss a workout and I don't binge eat so it is frustrating to feel like I can't eat like a normal person.  I am sure others go through this.  I try to give a positive attitude on the list as I tend to be a bit private about my personal feelings.  Anyone in menopause knows that we battle feelings of worthlessness, depression, lack of concentration, mood swings, foggy headedness, hot flashes, bed sweats, anxiety attacks.  On top of it all I have just the pitfalls of everyday life,  and stress in my private life. Sometimes it is hard to cope, but I make myself get up and "just do it".  I have always been alone in my workouts so it is nice to have the support of the list but I don't want to rub anyone the wrong way or have anyone feel that I am too far ahead of them, or that I don't need help too.  (I do) That is why I am back in the program.  12 weeks goes by very quickly and soon everyone will be where I am now.  I need this group! ☺

On a positive note, my daughter mentioned at dinner tonight "wow mom!  You were working out so hard this morning!"  it was noce that she noticed and didn't say anything negative or make fun of me! ☺

Saturday, March 26, 2011

♥ SMART Quest ♥ Sat. March 26, 2011

Week 2, Day 6
My SMART Quest for today is:  Try and be on track all day!  I will be faced with an eating challenge tonight when I am going to one of L.A.'s hottest Chinese restaurants for a dinner party!  I am already worrying about what I can or cannot eat!
Sleep:   8 1/2 hours - Went to bed about 11:00 pm  - woke up super late, woke up at 7:30 am. Felt really good.  I do remember having a smal anxiety attack last night, not sure why, but having more sleep made up for it.  Of course I was tying to find any excise not to work out, but I put on the workout clothes, set up my equipment and went at it!
Awoke:  7:35 am
Warm Up: 8:20 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  8:25 am

Today I am doing a series of  5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am going to add extra time to the intervals like I did on Thursday and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.

Metabolic Ignition Phase - Weeks 1 and 2

5 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 

Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 39, 40, 39, 40, 40, 39, 39, 40 reps per round.  These were a great way to get warmed up and moving!
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 23, 22, 23, 23, 22, 22, 22  reps per round! 3 steps to one side touchdown squat, 3 steps to other side , touch down squat as fast as you can!  I did less reps than last time on Tues.  I felt like I didn't have as much energy for some reason.
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 4, 5, 4, 4, 4, 5  reps per round!  These are a Squat Thrust with a scissor leg and then a push up then jump back up!
Side Kicks with Jump Squats - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 18, 18, 17, 18 reps per round! Lt leg - 19, 18, 20, 19 reps per round! I am left handed so I was able to get more reps on my left leg.
Hi - Lo Punch Jump Squats with weighted Gloves  - 30 seconds on, 10 seconds rest x 8 rounds -Alternating between rt and lt sides per round. - 18/16, 18/18, 20/17, 19/16, 19/15, 17/17, 17/17, 18. 17 reps per round!  My legs . especially my Quads were on fire.  I had a hard time doig even reps on each side because I had to stop for a few seconds here and there, OUCH!

MEALS: 
Meal #1: 10:00 am - Green Smoothie with Spinach, strawberries, blueberries, 1 scoop Chocolate Whey protein Powder & water.
Meal #2: 11:30 am - 2 slice Applegate farms turkey bacon, 1 egg,  1 slice of toasted Ezekiel bread, 1/2 small banana. 
Meal #3:
Meal #4:
Meal#5:

WATER:  3 glasses (so far)

MINDSET:

Friday, March 25, 2011

♥ SMART Quest ♥ Fri. March 25, 2011

Week, 2 Day 5
My SMART Goal for today is:  Just keep moving ahead!  I have been so good this week.  Hopefully on Monday I will notice something different.  I think because I have been doing this for so long I don't tend to see the results.  But I know that what I am doing is good for me so I will keep doing it!
Sleep:    7 hours 45 minutes  - Went to bed about 11:00 pm  - Late day for my daughter at school so I slept in more than I wanted, but it felt good!  I slept fairly well all night so I feel good today!
Awoke:  6:45 am
Warm Up: 7:00 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  7:05 am

Today I am doing Scott Colby's Ageless Abs 2 Weight Based Interval training #3.
I will do Bosu Jump Squats instead of the normal Jump Squats.  I will add weights to the T-Stabilizations to make it more challenging.  I am also adding extra reps and doing 20 reps per exercise instead of 15.
Equipment:


BOSU Ball 
Gymboss Interval Timer
Exercise Mat
8 lb Dumbbells
Set your Gymboss Interval Timer to count down 1 Interval of 20:00 minutes

Weight Based Interval Training #3 

Close Grip Push Ups x 20
BOSU Jump Squats x 20
T-Stabilizations with dumbbells x 20 total
Squat Thrusts x 20
As many rounds as possible in 20 minutes.  Rest only as needed

I was able to complete 4 rounds in 23:15 minutes (3 1/2 rounds in 20 minutes)
Rd#1 - 5:54, Rd#2 - 5:33, Rd#3 - 5:15, Rd#4 - 3:18 (3/4 of a round) + 1:58 to finish  
I was able to shave off some time on each round this week from last Friday!  I always try to challenge myself that way by beating my time or adding reps/weights!  It really keeps me motivated!
Total Time: 21:58

Today I did 20 reps on all exercises instead of 15.
The Close Grip Push Ups were super challenging for me.  I Love push ups, but these are very hard to do.

I used a BOSU Ball and did Step Jumps with Squats to make it more challenging.  It was a good balance exercise.
I added 8 lb dumbbells to each hand for the T-Stabilizations for 20 reps. 

It was a good workout.  Sweat was rolling into my eyes when i did the push ups and squat thrusts!  I had to rest a bit in between the close grip push ups.  I love push ups but the close grip ones are still challenging for me after the first round.  But I feel myself getting stronger and I am happy about that.

MEALS:  P & C Day
Meal#1: - 10:20 am 1 small serving of Oatmeal,  Egg white omelet with spinach , mushrooms, onion, 1/2 banana
Meal #2: - 00:00 am -
Meal #3: - 0:00 pm 
Meal #4: -  0:00 pm - 
Meal #5: - 0:00 pm - 
 _calores total, _sugars for the whole day. 
WATER: 2 glasses )so far)
MINDSET:

Thursday, March 24, 2011

♥ SMART Quest ♥ Thurs. March 24, 2011

Week 2, Day 4
My SMART Quest for today is:  Well, had my reward meal yesterday and I feel good about it!  I was still able to eat healthy and enjoy some of the things I was missing!  So, today I want to stay on track and see if I can shed some of this blub for my next photo session.
Sleep:   6 hours - Went to bed about 11:00 pm  - I had an odd night, kept waking up, was restless.
Awoke:  5:10 am
Warm Up: 5:40 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  5:45 am

Today I am doing a series of  6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am going to add extra time to the intervals like I did on Saturday and do more advanced moves.  I am adding 2 extra intervals from last week.  Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.

Metabolic Ignition Phase - Weeks 1 and 2

6 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds.  32:00 minutes total!

Bowling Lunges - 30 seconds on, 10 seconds rest x 8 rounds - 62, 63, 63, 63, 63, 63, 64, 62 reps per round.  These felt good on my lower back and obliques, sort of stretched them out.
Switch Kicks - (see photo Below) - 30 seconds on, 10 seconds rest x 8 rounds - 60, 60, 57, 56, 55, 54, 57, 52  reps per round!  These really whipped me.  You could see how my reps went down each round.  Exhausting!
Jumping Jack Squats - 30 seconds on, 10 seconds rest x 8 rounds - 30, 31, 31, 31, 30, 30, 30, 30  reps per round!
Side to Side Squat Thrusts with Push Up x 30 seconds on, 10 seconds rest  x 8 rounds - 4, 4, 5, 5, 5, 5, 5, 5 reps per round!  I had to add the push ups.  I just realized my day isn't complete with out some sort of push ups. ☺Side to Side Ski Jump Ropes - 30 seconds on, 10 seconds rest x 8 rounds  - 84, 90, 91, 92, 92, 92, 92, 92 reps per round!
Side Crunches - (see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds each side (ouch) 13, 10, 8, 8, 8, 8, 7 1/2, 8 reps per round.  I could barely get through this.  I should know better than to use some of Zuzana's Bodyrock.tv workouts as Tabatas, lol..  This one also looked so innocent , but I knew right away this was going to be tough and it was!  My obliques and lower/mid back were really feeling it!   Glad to be done!

Beachbody's Insanity Switch Kicks

Zuzana's Side Crunch


MEALS: 
Meal #1: 7:00 am - Chocolate Whey protein Powder with 8 ozs Fat free Milk, ice (190 calories)
Meal #2: 11:00 am - 1 egg, 1 slice toasted Ezekiel sprouted grain bread, 2 slices of Applegate frams turkey bacon, 1/2 banana (250 calories)
Meal #3: 2:00 pm - 4 oz chicken breast, steamed broccoli, 1/2 cup wild rice
Meal #4: 4:40 pm - dried apricots, 2 dried figs, 12 raw almonds, cup of coffee (I felt I need a lift, I was dragging)
Meal#5: 8:00 pm - 2 ozs of lean top sirloin steak, butternut squash

WATER:  8 glasses
MINDSET: Today I woke up feeling like I didn't want to work out, but I dragged myself out of bed and once I got warmed up there was no turning back.  I just need to take each day one day at a time.  Try not to get overwhelmed.  My concentration is still shot, but I am able to focus on my workouts and clean eating and right now that is super important to me!  I would like to try to go to bed earlier, but for some reason I just can't seem to do it.  I think I am afraid that if I go to bed early I won't be able to sleep?  I will have to give it a try!

Wednesday, March 23, 2011

♥ SMART Quest ♥ Wed. March 23, 2011

Week 2, Day 3
At 50 How Does Madonna
Get these Fab Arms? 
I want to look like this!
My SMART Goal for today is:  Have a good Reward Meal Day!  I sometimes get caught up on "ruining" my clean eating.  I am actually afraid to eat the reward meal.  I feel like it will un-do everything I have worked so hard to accomplish all week but we really need to trick our bodies into thinking that we are not depriving it (well we really are not).  So, hmmmmm what to have today?  We shall see!
Sleep:   5 1/2 hours - Went to bed about 11:30 pm  - Didn't sleep well.  Woke up and had trouble going back to sleep! So, I am sleepy, maybe a small nap today!
Awoke:  5:05 am
Warm Up: 5:25 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!
Workout:  5:30 am

Today I am doing Scott Colby's Ageless Abs 2 Weight Based Interval training #2.

Equipment:

Jungle Gym or Ultimate Body Press Dip Bar (Or Lebert Equalizer if UBP Dip Bar is still sold out)
Gymboss Interval Timer
Exercise Mat
Chair

Set your Gymboss Interval Timer to count down 1 Interval of 20:00 minutes

Weight Based Interval Training #2  
Bodyweight Row Wide Grip x 20  - I used an Ultimate Body Press Dip Bar! Still difficult to do! Love it!Overhead One Legged Step Ups x 20 each leg
BOSU Grasshoppers with Push Ups  x 20 total (couldn't do 30 with the push ups)
BOSU Mountain Climbers  x 25 each leg
As many rounds as possible in 20 minutes.  Rest only as needed

I was able to once again complete 4 rounds in 24 minutes (3 1/2 rounds in 20 minutes)
Rd#1 - 5:30, Rd#2 - 5:04, Rd#3 - 6:01, Rd#4 - 2:35 (1/2 of a round) + 3:17 to finish  

Considering I made the exercises a bit more difficult by adding the BOSU I was surprised that some of my times were a few seconds shorter and some of my reps were more, but it averaged out to be the same time as last week.

I did 20 reps instead of 15 on 3 of the exercises and 25 reps of the Bosu Mountain Climbers.
I added Push Ups to the Bosu Grasshoppers and did 20 rounds total instead of each leg. That added push up was killer especially since my lower back was sore.  I will try to add more reps next time.
I still found using the UBP Dip Bar for the Body Weight Rows was super challenging!  My goodness it really works my arms, abs, etc.  I could barely get through 20 reps at a time.  I had to rest a tiny bit here and there. 
My Lower back is sore today from doing those wonderful innocent looking Knee Hugs" from Zuzana's bodyrock.tv site.  Owww!

This was another good workout!  I was breathless and sweaty and exhausted, but that's the point right?  So glamourous, lol.

Unfortunately I didn't have my recovery drink until 2 hours after my workout.  I know this is bad, but my daughter is sick again so life got a tiny bit in the way!
MEALS:  P , C & R Day ☺
Meal#1: - 8:00 am - 8 ozs fat free milk with 1 scoop chocolate whey protein powder. (200 calories, 2 gms sugar)
Meal #2: - 11:00 am - 1 slice of toasted Ezekiel sprouted grain bread, 1 Tbs. Natural Peanut Butter( 170 calories, gms sugar)
Meal #3: - 1:00 pm - Oh, glorious reward day!  I had Organic Ceviche with scallops and shrimp.  Fit right in with my clean eating, but my reward was the fattening chips & fresh salsa.  I later treated myself to several pieces of chocolate! Yummy!  No calorie counting today! ( calories, gms sugar)
Meal #4: -  0:00 pm - Nothing!( calories, gms sugar)
Meal #5: - 0:00 pm -   Wasn't too hungry, I ate popcorn (light version) ( calories, gms sugar)

_ calories total, _sugars for the whole day. 
WATER: 8 glasses

MINDSET: I felt really good today.  Treating myself to some good "bad" food was wonderful for my mind, body & soul! I don't feel bloaty or stuffed in any way.  This was truely a good day!

Tuesday, March 22, 2011

♥ SMART Quest ♥ Tues. March 22, 2011

Week 2, Day 2
My SMART Quest for today is:  I am feeling a bit more postivie today!  I had a good day yesterday, ate well, worked out hard, but for some reason I was feeling really down and depressed.  I will continue to move forward and stay on track!
Sleep:   5 1/2 hours - Went to bed about 11:30 pm  - I am feeling a bit sleepy today
Awoke:  5:05 am
Warm Up: 5:35 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  5:40 am

Today I am doing a series of  5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am going to add extra time to the intervals like I did on Saturday and do more advanced moves.  I am adding 1 extra interval from last week.  Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.

Metabolic Ignition Phase - Weeks 1 and 2

5 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 

Reverse Lunge Kick Up (see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg - 19, 15, 13, 15 reps per round, Right leg - 14, 15, 14, 14 reps per round.  These are a lot harder than they seem.  Total burn out on quads and glutes.
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 5, 4, 5, 4, 4, 4  reps per round!  These are a Squat Thrust with a scissor leg and then a push up then jump back up!
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 26, 25, 22, 24, 22, 23, 23, 24  reps per round! 3 steps to one side touchdown squat, 3 steps to other side , touch down squat as fast as you can!  I felt myself running out of steam after a few rounds of this exercise.
Heismans - 30 seconds on, 10 seconds rest x 8 rounds  - 91, 95, 94, 93, 91, 91, 91, 89 reps per round! Running in place, side to side motion lifting knees up into sides.  I could really feel this in my abs today because of the extra time added, ouch!
Knee Hugs - (see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 13, 10, 8, 8, 8, 8, 7 1/2, 8 reps per round.  I could barely get through this.  I chose this exercise from one of Zuzana's Bodyrock.tv workouts.  It looked so innocent and in the first round I thought sure, no problem.  By the second round I realized this is not a good Tabata interval because it is more of a strength/bodyweight type workout.  My abs and lower back were on fire! I was moaning and groaning through this not thinking I could do all 8 rounds, but I hung in there!  I think of it more as a Finisher to the Tabatas! 
Hey Scott, I think I may have found a good Ab burner exercise for you to offer people who don't have pull up bars.  No equipment needed for this one, Ouch!


Zuzana's Reverse Lunge with Kick Up Toe Touch
(be sure to touch your toe as you kick up)


Zuzana's Knee Hug


MEALS: 
Meal #1: 7:00 am - Chocolate Whey protein Powder with 8 ozs Fat free Milk, ice (190 calories)
Meal #2: 10:30 am - 2 slice Applegate farms turkeu bacom, egg white omlette with asparagus, mushrooms, onion, 1/2 small banana.  (190 calories)
Meal #3:
Meal #4:
Meal#5:

WATER:  3 glasses (so far)

MINDSET: Today I am feeling a little better in regards to depression or feeling overwhelmed.  I think some of it has to do with menopuse.  Sometimes I feel like I am trying to do too many things and can't do any one thing correctly!  It can be frustrating.  It is also very hard to concentrate and remember to do things.  I don't like this feeling!  But I am aware of it and working through it.  Today will be a good day!

Monday, March 21, 2011

♥ SMART Quest ♥ Mon. March 21, 2011

Week 2, Day 1, 
My SMART Quest for today is:  Try to stay positive.  I have been on a good workout plan and clean eating for many many months.  Things this time around with Ageless Abs 2 will be slower going.  Try not to get frustrated!

I am feeling stronger physically and can seemingly plow right through some of the workouts even when I make them much more advanced. This is good considering that 6 months ago I could barely do 2 Push Ups on my toes after taking a break from working out for several months.

MONDAY STATS:  I haven't had a chance to post my measurements, etc, but I will.  I was a bit disappointed.  Up until Saturday I had lost 4 lbs so I was feeling really good, but after this weekend with the desserts and wine and salty food I really just had a loss of 1 lb!  But I am happy with a weight loss.  I can see why Scott doesn't want us to weigh ourselves as this has put a damper in my mood but I will just keep moving ahead!  My measurements were about the same (they have been the same since the end of December, no loss (a small gain from the end of Ageless Abs 1)

OMG MOMENT!  So for those of you reading my blog, you know that I had book club meeting on Saturday night.  I was supposed to have a reward meal on Friday, but pushed it to Saturday so I could enjoy time eating with my book club friends.  Imagine my shock when the hostess brought out dinner:  Chicken breasts, Asparagus, & Salad! Say What????  I was so bummed out as I eat food like this everyday of my clean eating!  So much for a real cheat day!  So I decided to have some wine and a few of the chocolate desserts! 

Yesterday (Sunday) was challenging.  We had family over for a luncheon.  I could not eat most of the food so I was a good girl and ate some of the turkey breast lunch meat, 1/2 sliced avocado & salad.  I did taste some of the dishes that other folks bought but I I really didn't go wild or over eat.  I just kept myself really busy making sure everyone had food and drinks and kept cleaning.  It really helped.

SLEEP:   5 1/2 hours (not so good).  I aways seem to stay up too late.  I know I shouldn't. but I always do, sigh!  I slept okay, the usual waking up from tie to time at night, but I go right back to sleep.
AWOKE: 5:10 am

WARM UP: 5:40 am
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20

Performed 2 rounds of this circuit

WORKOUT: 5:45 am - Weight Based Interval Training # 1 
 Prisoner
Squats on BOSU Ball  x 25
Push Ups with Feet Elevated x 20
Suicide Planks x 20
BOSU Mountain Jumpers x 20
  
I was able to complete 5 rounds in 20 minutes!  R1 - 2:43, R2 - 3:06, R3 - 4:31, R4 - 5:25, R5 - 5:26. 
I think my timer was set for more than 1 round of 20 minutes and I didn't realize it had gone off so I continued to workout out and did another 1/2+ round in 3:31 .  It was interesting to see how quickly I was banging out the first 2 rounds and then I just started to slowly lose steam. So glad I time each round.

I did BOSU Prisoner Squats to make it more advanced and I also did them prisoner style with my hands behind my head.  I added 10 extra reps per round and did 25 reps per round. 
I did the Push Ups with my feet elevated on a chair.  Last week, this was super challenging.  This week I added 5 extra resp for a total of 20 reps per round.  It was challenging, but I can feel how much stronger my abs are now and I found that I could do about 17 - 18, but by the last 2 reps my arms felt like rubber.  I tried the BOSU Push Ups but did not think they were as challenging as using the chair. 
I was more careful this time doing the Suicide Planks because I rubbed a bit of skin off of my right elbow last Monday and it still is not healed.  I made it a point to lead with my right arm this time and that helped a a lot.  I also put a very cushy folded towel down on my mat.  I also added extra reps to the Suicide Planks for a total of 20 reps per round and boy could I feel it!
I liked doing the Mountain Jumpers with the BOSU and again added extra reps for a total of 20 reps per round.
 I rested only briefly between exercises or when I was failing and needed to stop.  once again, this was a great workout.  I love how it really worked my abs.
I still managed to crank out more reps than I had anticipated.  I really love doing the push ups.  But adding the reps and the more advanced moves definitely got my heart rate up and wiped me out!
I had my recovery shake within 60 minutes of my workout!  I wish I could have it sooner but I have to deal with getting my teenage daughter up every morning and it is no easy task, so by the time I get her up and out, the clock has ticked away!


MEALS:
Meal #1:  7:15 am -  1 Scoop of Chocolate Whey Protein Powder, 8 ozs fat free milk, ice (190 calories)
Meal #2:  10:30 am - Egg white omelet with spinach, onions & mushrooms, spray of olive oil.  1 slice of Applewood Farms uncured turkey bacon, 1/2 small banana. (185 calories)
Meal #3: 2:00 pm - 2 ozs turkey breast luncheon meat, mixed salad greens, raw mushrooms, lite dressing,  1/2 cup of brown wild rice medley with lentils & radish seeds. (230 calories)
Meal #4: 5:30 pm - 1 slice toasted Ezekiel sprouted bread, 1 Tbs Natural peanut butter, small serving almonds & cashews (370 calories)
Meal #5: 3 ozs grilled chicken breast, 3 1/2 ozs steamed asparagus, coffee, 1 slice Ezekiel toast (254 calories)
1210 calories total
WATER: 8 glasses

MINDSET:  I am trying to keep positive.  I think I am so afraid of not getting te results I want  or desire and failing.  I realize that just by doing what I am doing is a wonderful thing for my health and my longevity, but sometimes I get a bit frustrated to be working so hard asnd being so devoted and not getting the results I used to get when I didn't work as hard or eat as cleanly when I was a bit younger.  I know that menopause has something to do with it.  I am going to try and research a bit more to see if I can find any help! 

Saturday, March 19, 2011

♥ SMART Quest ♥ Sat. March 19, 2011

Week/ 1, Day 6
My SMART Quest for today is:  Try to have a Reward day, I was supposed to have it yesterday, but I have a book club meeting tonight and I wanted to save it.  Also I haven't really been craving anything, but I know I have to eat that bigger higher calorie meal for my metabolism.  I guess I am afraid to eat it, lol.
GREAT NEWS! My BOSU Ball came in yesterday so I got it ready last night for today's workouts!
I plan to keep adding as many advanced workouts to my routine as possible to kep my body fired up and working hard!
Sleep:   8 1/2 hours - Went to bed about 11:00 pm  -
Awoke:  7:30 am
Warm Up: 8:55 am 
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!

Workout:  9:00 am

Today I am doing a series of 4 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  My Abs areno longer sore so I am going to mix it up today and try and work all areas with the Tabata's.
I am planing on adding extra time to the intervals and doing more advanced moves so I am only going to do 4 Intervals.  Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.

Metabolic Ignition Phase - Weeks 1 and 2

4 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 

Side to Side Ski Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 92, 92, 91, 91, 91, 90, 91, 90 reps per round!  I was going as fast as I can to get my heart rate up! 
BOSU Mountain Jumpers - 30 seconds on, 10 seconds rest x 8 rounds - 23, 22, 23, 23, 23, 25, 24, 24  reps per round!
Overhead One Legged Step Ups - 30 seconds on, 10 seconds rest x 8 rounds -  4 rounds per leg - Left Leg: 13, 13, 11, 12 reps per round! Right leg: 12,13,12,12 reps per round.  I was groaning through this feeling like I just couldn't go on.  My Quads and glutes were on fire!
Squat Thrusts with Push Ups (Burpees) - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5, 5, 5, 5, 5, 5, 5  reps per round!  I was dying by the time this was coming to an end.  I couldn't wait!

Finisher Abs:  Star Crunch x 20 Killer Reps - laying on ground, hands over head, lift torso up as you lift your legs up and open and reach through your legs, OUCH!

 Zuzana doing a Star Cruch


I have to say this was a tough workout.  I was amazed that just adding and extra 10 seconds to each round could really make such a difference.  Also adding the Bosu Ball to the Mountain Jumpers and the push up to the Squat Thrusts made it much more challenging. I felt the need to work mu abs more so I added the Star Crunch from Zuzana'a BodyRock.tv workouts.

MEALS:  P & C & R Day (Since I missed it)
Meal #1: 9:30 am - 8 ozs Fat free Milk with 1 scoop chocolate Whey Protein powder
Meal #2: 11:30 am - 1 egg, 2 slices uncured Applegate Farms turkey  bacon, 1 slice sprouted Ezekiel toast

Meal #3: 0:00 pm -
Meal #4: 0:00 pm -
Meal #5: 0:00 pm -
WATER: 4 glasses (so far)