♥ SMART Quest ♥ Thurs. April 28, 2011

Week 7, Day 4
My SMART Quest for today is:  Keep moving forward. I am feeling a bit bloaty today after yesterday's Reward Meal!  I will try to drink plenty of water today! 

SLEEP:   7 1/2 hours - I went to bed  at 11:30 am , awoke at 7:00 am
AWOKE: 7:00 am
WARM UP: 7:55 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of  6 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.


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. 


Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 99, 100, 99, 99, 99, 98, 99 reps per round. Much better this time.  I was able to do more reps.
BOSU Mountain Jumper Push Ups -  30 seconds on, 10 seconds rest x 8 rounds - 9, 8, 8, 8, 8, 8, 8, 9 reps per round! 
Knee Raises ( Knee Pull Up on the UBP Dip Bar) This is from Zuzana's BodyRock.tv site - see photo below. -  30 seconds on, 10 seconds rest x 8 rounds - 14, 14, 13, 10, 13, 13, 12, 13 reps per round!   These were very difficult to do, ouch!  My shoulders, triceps & abs could really feel it.
Jumping Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 40, 40, 41, 40, 41, 40, 42, 43 reps per round!  I was much slower on this for some reason.
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 67, 65, 65, 65, 65, 67, 66, 67 reps per round!  I was able to add a few more reps!
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 18, 18, 19, 18 reps per round, Right Leg: 18, 17, 16, 17 reps per round!  Oh my goodness this was difficult.  Every round got harder and the weights felt heavier.

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm -  egg white omelet,
Meal #3: 3:00 pm -   grilled tilapia fillet, steamed broccoli, 3 dried plums, 6 raw almonds.
Meal #4: 5:30 pm -   2 slices toasted Ezekiel sprouted grain bread with 1 Tbs. natural peanut butter
Meal #5: 8:00 pm - 5 ozs, grilled chicken

WATER: 8 glasses

 MINDSET: Well, I wasn't happy about feeling bloaty all day from last night's reward meal, but I know I need to cycle my calories, etc.  I have been good with eating and workouts.  I haven't been good about taking photos.  I will definitely take them on Monday!  It has been hard having my daughter home for spring break.  I think I can see a difference in my muscle tone.  I am hoping my things will look smaller!