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
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.!
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!
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