Tuesday, March 15, 2011

♥ SMART Quest ♥ Tues. March 15, 2011

Week 1, Day 2
My SMART Quest for today is:  Keep on track.  Things are going nicely.  Remember to eat EVERY 3 hours - no exceptions if possible!

Adding the advanced workouts has been good.  I can really feel it today!  Doing those Push Ups yesterday with my feet elevated on a chair was amazing!  Since I did 7 rounds of the push ups, that was 105 push ups and my Abs sure do feel it today! Ouch, but good stuff!

Sleep:   6 hours - Went to bed about 11:30 pm  -
Awoke:  4:55 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 3 Tabata Intervals & 3 HIIT Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still figuring out how to do things more advanced and ramp it up to get a better workout!  I also need to add new moves to keep things fresh and keep my body guessing!  Scott has been great helping me figure out how to go about this.  Since my abs are sore I decided to do moves that would work my legs instead and get my heart rate up!

Metabolic Ignition Phase - Weeks 1 and 2

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

Get Ups with Tuck Jump - 20 seconds on, 10 seconds rest x 8 rounds - 4,4,4,4,4,4,4,4 reps per round!
Bowling Lunges - 20 seconds on, 10 seconds rest x 8 rounds - 44, 45, 44, 45, 45, 44, 44, 43  reps per round!
Overhead One Legged Step Ups - 20 seconds on, 10 seconds rest x 8 rounds -  4 rounds per leg - Left Leg: 10, 9, 9, 9 reps per round! Right leg: 9,9,9,9 reps per round.

4 High Intensity Interval Workouts
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 1:00 minute & 2:00 minutes and 4 rounds.  Each round is 3 minutes.
Squat Thrusts with Push Ups - 1:00 on - 12 reps, 2:00 active recovery  of Squats 
Reverse Lunge into Front Kick Up Left Leg - 1:00 on - 28 reps, 2:00 active recovery of boxing shuffle with punches
Reverse Lunge into Front Kick Up Right Leg -  1:00 on - 25 reps, 2:00 active recovery of boxing shuffle with punches 
Touchdown Lunge to Side Kick -  1:00 on - 18 reps left side, 18 reps right side, 2:00 active recovery  of Squats 

I am still figuring out what to do, but I am getting the idea!  Next time I will do as Scott suggested and go until I can't do anymore and then rest the remainder of the time left.  I think that will work better for me.
Pretty good workout. 
Looking forward to a good and healthy day of eating.  Yesterday was a P & C day for me and I didn't eat any carbs, oh well!

My daughter is home sick today, hope she feels better soon.  Poor thing is miserable.

MEALS:  P & C Day
Meal #1: 7:00 am - 8 ozs Fat free Milk with 1 scoop chocolate Whey Protein powder
Meal #2: 10:00 am - 1 small banana, 2 slices uncured organic bacon, 1 serving oatmeal
Meal #3: 1:30 pm - 8 grilled shrimp, 1/2 cup brown wild rice medley (with lentils,& radish seeds) shredded carrot on a bed of napa cabbage  

Meal #4: 4:30 pm - sliced Jicama with hummus, 1 small serving of raw trek trail mix
Meal #5: 8:00 pm - 4 oz extra lean ground sirloin patty, 1/2 avocado, 1 slice cheddar cheese, tomatoes, 1 serving steamed green beans with balsamic vinegar & ground pepper.
WATER: 8 glasses (so far)


los angeles maids said...

I really admire your dedication and your stick-to-it attitude. that's why you are the one who has the nice body and I'm the one who's fat.

Gina said...

Have you considered signing up with Scott's program? It is super easy to follow and has workouts for all fitness levels. I think the program is closed now but since we just started I can email him or you can with your information! It is only about 20 minutes a day of exercise and eating simply. Every 5 days we get a reward meal and can eat what ever we want!