Had a fun night last night. Today is a HIIT day so again I am doing Zumba! I have my Trainer Certification on August 11th so I am trying to get in as much Zumba as I can. I still feel it is not so challenging in the fitness level but I am getting better and better with the moves each time.
MEALS:
Meal 1 - 1 small banana & coffee & sugar free creamer (14.4 gms sugar)
Meal 2 - Just a few Tablespoons of plain oatmeal & 1 hard boiled egg
Meal 3 - 3.5 ozs of top sirloin steak, 2 servings of cooked snap peas, milk chocolate chips (I am angry at myself for giving in to this craving, but I can't go back, only forward!) (57 gms sugar, OMG, I'm a loser)
Meal 4 - Chicken breast stir fried with onions and bell peppers in a tiny bit of olive oil (2 gms sugar)
WATER: 8
Sugars: 73.4 grams (horrible)
I had a huge craving for chocolate, I think it was from having a reward meal the night before, oh well!
Saturday, July 30, 2011
♥ SMART Quest ♥ Fri. July 29, 2011
Continuing on with Scott Colby's - Bootcamps On Demand! Here is today's results from my workout!
I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds
This workout is supposed to be a timed 30 minute workout but I like to finish my rounds so it actually stretched out to 41:08 and I completed 3 rounds. Because you pull cards randomly from a deck of cards the results will vary. I took out the 2's 3's & 4's. For some reason I pulled all the high cards every round! UGH!
Round 1 - 9:30
Round 2 - 13:11
Round 3 - 18:27
Why did the rounds get so long as each progressed? Because each round you add 5 reps to the exercises and pull 2 extra cards for the card portion of the workout. Add to that the value of each card and it can be intense.
Round 1 Cards: 7 Diamonds
Queen of Clubs (10)
King of Clubs (10)
King of Diamonds (10)
Round 2 Cards: Ace of Hearts (11)
Ace of Diamonds (11)
10 of Diamonds
9 of Spades
8 of Diamonds
Jack of Hearts (10)
Round 3 Cards: 10 of Hearts
Queen of Spades (10)
8 of Hearts
10 of Spades
8 of Spades
Jack of Hearts (10)
Queen of Hearts (10)
5 of Diamonds
Metabolic Gasser With A Deck of Cards
1) Run 300 yards
2) T-Stabilization – 15 ea (R 2 - 20 ea, R 3 - 25 ea)
3) Stability Ball Tuck x 15 (R 2 - 20, R 3 - 25)
4) Squat Jumps x 20 (R 2 - 25, R 3 - 30)
5) Run 200 yards
6) 8 Count Bodybuilders x 10 (R 2 - 15, R 3 - 20)
7) Draw 4 cards from the deck
Diamonds = Feet Elevated Push Ups
Hearts = Suicide Planks
Clubs = Step Jumps with Squats
Spades = Stability Ball Rollout
**Each round, ADD 5 reps to exercises # 2, 3, 4 and 6 and draw 2 extra cards every round as well.
Perform as many rounds as possible in 30 minutes.
MEALS:
Meal 1 - small Banana, 1 cup coffee with sugar free creamer)
Meal 2 - 1 slice Ezekiel with 1 cooked Egg
Meal 3 - 3 ozs top sirloin steak, 2 servings of snap peas
Meal 4 - Reward Meal - soft beef tacos (lean beef steak, corn tortillas, salsa), chips & salsa, 2 pieces of dark chocolate, 4 small ginger snaps, coconut cake (ugh, so good), & 2 glasses of wine.
I went to a fun event in Los Angeles, called Dancing Downtown. It was Disco night. I did not dance but loved watching all the people and sharing good food, drink and conversation with friends. Back on track tomorrow!
I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds
This workout is supposed to be a timed 30 minute workout but I like to finish my rounds so it actually stretched out to 41:08 and I completed 3 rounds. Because you pull cards randomly from a deck of cards the results will vary. I took out the 2's 3's & 4's. For some reason I pulled all the high cards every round! UGH!
Round 1 - 9:30
Round 2 - 13:11
Round 3 - 18:27
Why did the rounds get so long as each progressed? Because each round you add 5 reps to the exercises and pull 2 extra cards for the card portion of the workout. Add to that the value of each card and it can be intense.
Round 1 Cards: 7 Diamonds
Queen of Clubs (10)
King of Clubs (10)
King of Diamonds (10)
Round 2 Cards: Ace of Hearts (11)
Ace of Diamonds (11)
10 of Diamonds
9 of Spades
8 of Diamonds
Jack of Hearts (10)
Round 3 Cards: 10 of Hearts
Queen of Spades (10)
8 of Hearts
10 of Spades
8 of Spades
Jack of Hearts (10)
Queen of Hearts (10)
5 of Diamonds
Metabolic Gasser With A Deck of Cards
1) Run 300 yards
2) T-Stabilization – 15 ea (R 2 - 20 ea, R 3 - 25 ea)
3) Stability Ball Tuck x 15 (R 2 - 20, R 3 - 25)
4) Squat Jumps x 20 (R 2 - 25, R 3 - 30)
5) Run 200 yards
6) 8 Count Bodybuilders x 10 (R 2 - 15, R 3 - 20)
7) Draw 4 cards from the deck
Diamonds = Feet Elevated Push Ups
Hearts = Suicide Planks
Clubs = Step Jumps with Squats
Spades = Stability Ball Rollout
**Each round, ADD 5 reps to exercises # 2, 3, 4 and 6 and draw 2 extra cards every round as well.
Perform as many rounds as possible in 30 minutes.
MEALS:
Meal 1 - small Banana, 1 cup coffee with sugar free creamer)
Meal 2 - 1 slice Ezekiel with 1 cooked Egg
Meal 3 - 3 ozs top sirloin steak, 2 servings of snap peas
Meal 4 - Reward Meal - soft beef tacos (lean beef steak, corn tortillas, salsa), chips & salsa, 2 pieces of dark chocolate, 4 small ginger snaps, coconut cake (ugh, so good), & 2 glasses of wine.
I went to a fun event in Los Angeles, called Dancing Downtown. It was Disco night. I did not dance but loved watching all the people and sharing good food, drink and conversation with friends. Back on track tomorrow!
Thursday, July 28, 2011
♥ SMART Quest ♥ Thurs. July 28, 2011
Another HIIT day equals another Zumba day! Not so challenging in the fitness level but I am getting better with the moves!
MEALS:
Meal 1 - 1 small banana & coffee & sugar free creamer
Meal 2 - Just a few Tablespoons of plain oatmeal & 10 raw almonds (not hungry)
Meal 3 - Jerk Chicken (no skin, about 4 ozs of white & thigh meat mixed). 1/2 cup beans & rice, shredded cabbage with vinegar , 2 small pieces of fried plantain (I know, not good, but yummy)
Meal 4 - 2 ozs top sirloin steak, parmasan cheese
WATER: 4 glasses (so far)
MEALS:
Meal 1 - 1 small banana & coffee & sugar free creamer
Meal 2 - Just a few Tablespoons of plain oatmeal & 10 raw almonds (not hungry)
Meal 3 - Jerk Chicken (no skin, about 4 ozs of white & thigh meat mixed). 1/2 cup beans & rice, shredded cabbage with vinegar , 2 small pieces of fried plantain (I know, not good, but yummy)
Meal 4 - 2 ozs top sirloin steak, parmasan cheese
WATER: 4 glasses (so far)
Wednesday, July 27, 2011
♥ SMART Quest ♥ Wed. July 27, 2011
Still loving Scott Colby's - Bootcamps On Demand! Here is today's results from my workout!
I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds
"The Filthy 50" - Ugh!
Start with 50 reps of squat thrusts. Then 50 reps of everything, in any order! YIKES!!!
Lord have mercy this took me 37:07. Never thought it would end!
Squat Thrusts
Push Ups advanced do these dumbbell push ups
DB Squat Press
One Legged Step Ups – 50 each
Grasshoppers - 50 each
Bear Crawl-Crab Crawl Combo 50 yards
Jumping Lunges – 50 total
Side to Side Squat Jumps
In/Outs
DB Wide Squat High Pull
Russian Twists – 50 each
Squats
MEALS:
Meal #1: banana, 1 cup of coffee with sugar free creamer. (130 calories)
Meal #2: 1 egg & 1 slice of Ezekiel Sprouted grain bread (150 calories)
Meal #3: 3 ozs chicken beast , 1/2 bell pepper & 1/2 small onion all sauted in small amunt of olive oil, salt, pepper and seasoning. (254 calories)
Meal #4: 20 Raw Almonds, 1/3 small grapefruit, 4 dried apricots (266 calories)
Meal #5: 2 ozs lean grilled beef. (181 calories)
981 calories total
WATER: 8 glasses
I know I didn't eat as much as I should have today. Not feeling well, or hungry! But I ate clean and healthy!
I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds
"The Filthy 50" - Ugh!
Start with 50 reps of squat thrusts. Then 50 reps of everything, in any order! YIKES!!!
Lord have mercy this took me 37:07. Never thought it would end!
Squat Thrusts
Push Ups advanced do these dumbbell push ups
DB Squat Press
One Legged Step Ups – 50 each
Grasshoppers - 50 each
Bear Crawl-Crab Crawl Combo 50 yards
Jumping Lunges – 50 total
Side to Side Squat Jumps
In/Outs
DB Wide Squat High Pull
Russian Twists – 50 each
Squats
MEALS:
Meal #1: banana, 1 cup of coffee with sugar free creamer. (130 calories)
Meal #2: 1 egg & 1 slice of Ezekiel Sprouted grain bread (150 calories)
Meal #3: 3 ozs chicken beast , 1/2 bell pepper & 1/2 small onion all sauted in small amunt of olive oil, salt, pepper and seasoning. (254 calories)
Meal #4: 20 Raw Almonds, 1/3 small grapefruit, 4 dried apricots (266 calories)
Meal #5: 2 ozs lean grilled beef. (181 calories)
981 calories total
WATER: 8 glasses
I know I didn't eat as much as I should have today. Not feeling well, or hungry! But I ate clean and healthy!
♥ SMART Quest ♥ Tues. July 26, 2011
Today is a HIIT day! Since I am planning on becomming a certified Zumba Instructor, I will be doing Zumba on my HIIT days until the Instructor Training is over. It is not quite as challenging in intensity as my normal HIIT trainings, but still trying to get all of the dance moves down, sigh!
♥ SMART Quest ♥ Mon. July 25, 2011
Today is a Bootcamp On Demand WBIT workout. Scott Colby calls it a Total Body Bootcamp workout and he is NOT kidding!
I start with a dynamic warm up consisiting of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
x 2 rounds
Then off to an 6 minute AB Blaster consisting of 6 exercises, 30 seconds each, 2 rounds:
UBP Dip Bar Bent Knee Leg Raise
Ab Wheel Roll Out
Medicine Ball crunches
UBP Dip Bar Straight Leg V ups
1 Arm Body Press Ups
Medicine Ball V Ups
"Climb The Mountain"
75 mountain climbers each leg
15 DB Reverse Lunge to Overhead Press each leg
15 Prone Arm Raise – Each Arm
15 Get Ups/Tuck Jumps
75 mountain climbers
12 DB Reverse Lunge to Overhead Press each leg
12 Prone Arm Raise – Each Arm
12 Get Ups/Tuck Jumps
75 mountain climbers
9 DB Reverse Lunge to Overhead Press each leg
9 Prone Arm Raise – Each Arm
9 Get Ups/Tuck Jumps
75 mountain climbers
6 DB Reverse Lunge to Overhead Press each leg
6 Prone Arm Raise – Each Arm
6 Get Ups/Tuck Jumps
This was a tough one to get through.
Round 1 - 7:17
Round 2 - 6: 37
Round 3 - 5:36
Round 4 - 4:20
Total time of the Climb The Mountain Workout was 26:24 including very brief rests in between rounds
I finished this workout with a finisher of:
30 Push Ups, 30 Squat Jumps
20 Push Ups, 20 Squat Jumps
10 Push Ups, 10 Squat Jumps.
Total time: 5:38
I was drenched and exhausted! Quite the workout!
I start with a dynamic warm up consisiting of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
x 2 rounds
Then off to an 6 minute AB Blaster consisting of 6 exercises, 30 seconds each, 2 rounds:
UBP Dip Bar Bent Knee Leg Raise
Ab Wheel Roll Out
Medicine Ball crunches
UBP Dip Bar Straight Leg V ups
1 Arm Body Press Ups
Medicine Ball V Ups
"Climb The Mountain"
75 mountain climbers each leg
15 DB Reverse Lunge to Overhead Press each leg
15 Prone Arm Raise – Each Arm
15 Get Ups/Tuck Jumps
75 mountain climbers
12 DB Reverse Lunge to Overhead Press each leg
12 Prone Arm Raise – Each Arm
12 Get Ups/Tuck Jumps
75 mountain climbers
9 DB Reverse Lunge to Overhead Press each leg
9 Prone Arm Raise – Each Arm
9 Get Ups/Tuck Jumps
75 mountain climbers
6 DB Reverse Lunge to Overhead Press each leg
6 Prone Arm Raise – Each Arm
6 Get Ups/Tuck Jumps
This was a tough one to get through.
Round 1 - 7:17
Round 2 - 6: 37
Round 3 - 5:36
Round 4 - 4:20
Total time of the Climb The Mountain Workout was 26:24 including very brief rests in between rounds
I finished this workout with a finisher of:
30 Push Ups, 30 Squat Jumps
20 Push Ups, 20 Squat Jumps
10 Push Ups, 10 Squat Jumps.
Total time: 5:38
I was drenched and exhausted! Quite the workout!
♥ SMART Quest ♥ Sat. July 23, 2011
Short entry here. Still doing Zumba on my HIIT days to get ready for an Instructor Certification at the IDEA Conference!
♥ SMART Quest ♥ Fri. July 22, 2011
Today I will be doing Scott Colby's Bootcamps On Demand
Sprints With A Twist Workout!
I start my workout with a dynamic warm up of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds
Enhanced Interval Training:
Sprints With A Twist
Run 200 meters (halfway around a track, or 45 seconds in place)
Push Ups x 20
Run 200 meters
Squat Jumps x 20
Run 200 meters
Get Ups x 20
Run 200 meters
Narrow Grip Bodyweight Rows x 20
Run 200 meters
Jumping Lunges x 20 total
Run 200 meters
Squat Thrusts x 20
1 time through as quickly as possible. Rest as needed.
It took me 14:31 to complete this workout. I like a longer workout so I added a finisher of dumbbell training:
DB Chest Flys with 17.5 lb Dumbbells x 20 reps
DB Chest Press with 17.5 lb Dumbbells x 20 reps
Bicep Curls with 10 lb DB's x 20 reps
Overhead Press with 10 lb DB's x 20 reps
It took me 5:40 to complete this finisher.
This gave me a good solid 20:11 workout
Sprints With A Twist Workout!
I start my workout with a dynamic warm up of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds
Enhanced Interval Training:
Sprints With A Twist
Run 200 meters (halfway around a track, or 45 seconds in place)
Push Ups x 20
Run 200 meters
Squat Jumps x 20
Run 200 meters
Get Ups x 20
Run 200 meters
Narrow Grip Bodyweight Rows x 20
Run 200 meters
Jumping Lunges x 20 total
Run 200 meters
Squat Thrusts x 20
1 time through as quickly as possible. Rest as needed.
It took me 14:31 to complete this workout. I like a longer workout so I added a finisher of dumbbell training:
DB Chest Flys with 17.5 lb Dumbbells x 20 reps
DB Chest Press with 17.5 lb Dumbbells x 20 reps
Bicep Curls with 10 lb DB's x 20 reps
Overhead Press with 10 lb DB's x 20 reps
It took me 5:40 to complete this finisher.
This gave me a good solid 20:11 workout
♥ SMART Quest ♥ Thurs. July 21, 2011
Short post , still doing Zumba on HIIT days to get ready for my Instructor Certification the middle of August.
♥ SMART Quest ♥ Wed. July 20, 2011
Today is going to be a challenge! I will be doing Scott Colby's Bootcamps On Demand workout, "Dime A Dozen".
I start my workout with a dynamic warm up consisting of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds
This one looks so easy on paper, don't let it fool you! Super hard, endurance is key here!
"Dime A Dozen Workout"
Jump Rope x 100
Mountain Jumpers x 10
Squat Thrust – Broad Jumps x 10
Step Ups x 10 each leg
Repeat for 12 rounds for time
Lord I thought I was going to die! It took me 37:23 to complete all 12 rounds. I took about 20 seconds of rest per round (actual work out time was 33:23)
I start my workout with a dynamic warm up consisting of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds
This one looks so easy on paper, don't let it fool you! Super hard, endurance is key here!
"Dime A Dozen Workout"
Jump Rope x 100
Mountain Jumpers x 10
Squat Thrust – Broad Jumps x 10
Step Ups x 10 each leg
Repeat for 12 rounds for time
Lord I thought I was going to die! It took me 37:23 to complete all 12 rounds. I took about 20 seconds of rest per round (actual work out time was 33:23)
♥ SMART Quest ♥ Tues. July 19, 2011
Still doing Zumba on my HIIT days to get ready for my Instructor Certification! Whooya!
♥ SMART Quest ♥ Mon. July 18, 2011
Looking forward to Scott Colby's Total Body Bootcamp from Boot Camps On Demand
This one works your entire body – it is a killer!
I start my workout with a dynamic warm up consisting of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds
Fortune 500
Run 4/5 mile ( I ran in place at a good pace for about 9:30 minutes)
100 Squat Thrusts
100 Bodyweight Rows or DB High Pull with Wide Squat
100 DB Squat Press
100 Squats
100 Spiderman Climbs each leg
I broke the 100 reps down into 5 rounds
30 rounds
25 rounds
20 rounds
15 rounds
10 rounds
It took 31:45 to complete all of the reps
Total workout including both runs was 52:03
It was rough going but I made it and felt victorious!
Run 4/5 mile
Start and end the workout with the 4/5 mile run. The 5 main exercises in the middle, you can do in any order and you can partition the reps as needed (so you don’t have to do 100 reps in a row of an exercise).
Go through the circuit as quickly as possible and rest as needed.
You can always scale down to a “lite” version as necessary
This one works your entire body – it is a killer!
I start my workout with a dynamic warm up consisting of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds
Fortune 500
Run 4/5 mile ( I ran in place at a good pace for about 9:30 minutes)
100 Squat Thrusts
100 Bodyweight Rows or DB High Pull with Wide Squat
100 DB Squat Press
100 Squats
100 Spiderman Climbs each leg
I broke the 100 reps down into 5 rounds
30 rounds
25 rounds
20 rounds
15 rounds
10 rounds
It took 31:45 to complete all of the reps
Total workout including both runs was 52:03
It was rough going but I made it and felt victorious!
Run 4/5 mile
Start and end the workout with the 4/5 mile run. The 5 main exercises in the middle, you can do in any order and you can partition the reps as needed (so you don’t have to do 100 reps in a row of an exercise).
Go through the circuit as quickly as possible and rest as needed.
You can always scale down to a “lite” version as necessary
♥ SMART Quest ♥ Sat. July 16, 2011
Same HIIT workout of Zumba. I plan to keep doing this on my HIIT days to get my Instructor Certification for Zumba.
♥ SMART Quest ♥ Fri. July 15, 2011
Todays' workout was for Scott Colby's parents 44th wedding anniversary! Geez I was hoping for presents, lol.
Anyway this is part of Scott's Bootcamps On Demand program
He calls it the Anniversary Workout, I call it the 528 reps workout!
I started the wotkput with a dynamic warm up of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
x 2 rounds
Anniversary Workout
44 Reps of Everything
Squat Thrust w Push Ups x 44
Prone Arm Raise x 44 total
Side to Side Squat Jumps x 44
Mountain Jumpers x 44
Step Jumps with Squats x 44
Dumbbell Squat to Y Press x 44
Band Rotation x 44 total (22 each side)
Dips x 44
Jumping Lunges x 44 total
Mountain Climbers x 44 each
In/Outs x 44
Bear Crawl – Crab Walk Combo 44 steps total (in other words, each movement of a hand counts as one)
One time through as quickly as possible for time.
Ghastly way to celebrate such a wonderful milestone in Scott's parents lives, but it was a killer workout and I loved doing it.
My total time was 26:58 !
Anyway this is part of Scott's Bootcamps On Demand program
He calls it the Anniversary Workout, I call it the 528 reps workout!
I started the wotkput with a dynamic warm up of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
x 2 rounds
Anniversary Workout
44 Reps of Everything
Squat Thrust w Push Ups x 44
Prone Arm Raise x 44 total
Side to Side Squat Jumps x 44
Mountain Jumpers x 44
Step Jumps with Squats x 44
Dumbbell Squat to Y Press x 44
Band Rotation x 44 total (22 each side)
Dips x 44
Jumping Lunges x 44 total
Mountain Climbers x 44 each
In/Outs x 44
Bear Crawl – Crab Walk Combo 44 steps total (in other words, each movement of a hand counts as one)
One time through as quickly as possible for time.
Ghastly way to celebrate such a wonderful milestone in Scott's parents lives, but it was a killer workout and I loved doing it.
My total time was 26:58 !
♥ SMART Quest ♥ Wed. July 13, 2011
This is our 3rd workout on the new Bootcamps On Demand program offered by Scott Colby.
It is called Get Up and Go!
I start the workout with a dynamic Warm Up of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
x 2 rounds
Oh, this one looks so simple, but if you know Scott then you know that his workouts are deceivng, they are real killers!
Get Up And Go Workout
R 1 - 6:12
R 2 - 6:43
R 3 - 7:20
Total 20:15
I found it interesting that I got slower as the rounds went by. I was "running" out of steam, sigh! But is was an awesome workout. I look forward to all of the new workouts! Lovin' It!
It is called Get Up and Go!
I start the workout with a dynamic Warm Up of:
12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
x 2 rounds
Oh, this one looks so simple, but if you know Scott then you know that his workouts are deceivng, they are real killers!
Get Up And Go Workout
Run 1/4 mile
Repeat this circuit from the top for 3 total rounds
Complete as quickly as you can, rest as needed.Repeat this circuit from the top for 3 total rounds
R 1 - 6:12
R 2 - 6:43
R 3 - 7:20
Total 20:15
I found it interesting that I got slower as the rounds went by. I was "running" out of steam, sigh! But is was an awesome workout. I look forward to all of the new workouts! Lovin' It!
♥ SMART Quest ♥ Wed. June 22, 2011
This is going to be a great workout! Another fun one fron Scott Colby:
Lose 3 Inches Off Your Belly By July 4 - Workout #20, June 22, 2011
by The Abs Expert on Wednesday, June 22, 2011
Get a standard deck of cards and remove all 2's, 3's, and 4's.
When you draw a card, the suit represents an exercise and the number represents how
many repetitions you do. Face cards = ten reps, Aces = 11 reps.. Work through the
deck as quickly as possible.
If you draw the joker, sprint 100 yards or do 100 jump ropes
Spades = Side to Side Squat Jumps
Diamonds = Hip Raises
Clubs = Step Jumps with Squat (or step ups if you can't jump)
Hearts = Mountain Jumpers
So you draw a card, perform the exercise according to the suit and number on the card,
then go to the next card. Continue until you complete the deck.
Exercise Demonstrations
Side to Side Squat Jumps - http://www.vimeo.com/14838475
Hip Raises - http://www.vimeo.com/14837601
Step Jumps with Squats - http://www.vimeo.com/14838031 (can't jump? do step ups each leg - http://www.vimeo.com/14838123 )
Mountain Jumpers - http://www.vimeo.com/14838544
When you draw a card, the suit represents an exercise and the number represents how
many repetitions you do. Face cards = ten reps, Aces = 11 reps.. Work through the
deck as quickly as possible.
If you draw the joker, sprint 100 yards or do 100 jump ropes
Spades = Side to Side Squat Jumps
Diamonds = Hip Raises
Clubs = Step Jumps with Squat (or step ups if you can't jump)
Hearts = Mountain Jumpers
So you draw a card, perform the exercise according to the suit and number on the card,
then go to the next card. Continue until you complete the deck.
Exercise Demonstrations
Side to Side Squat Jumps - http://www.vimeo.com/14838475
Hip Raises - http://www.vimeo.com/14837601
Step Jumps with Squats - http://www.vimeo.com/14838031 (can't jump? do step ups each leg - http://www.vimeo.com/14838123 )
Mountain Jumpers - http://www.vimeo.com/14838544
Just finished. It took 17:09 so I added 4 Tabata Intervals to add another 16:00 for a total of 33:09. That was fun! Super sweaty like usual!
♥ SMART Quest ♥ Mon. June 20, 2011
Lose 3 Inches Off Your Belly By July 4 - Workout #17, June 18, 2011
by The Abs Expert on Saturday, June 18, 2011 at 6:51am
Warm up for 5 minutes at a level 4-5 on the Rating of Perceived Exertion Scale
Perform 1 minute of cardio exercise (like running) at a level 8-9 on the Rating of Perceived Exertion Scale
Recover at a moderate intensity at a level 3-4 for 2 minutes
Alternate between the high intensity and moderate intensity for 5 rounds.
Cool down at a level 3 for 5 minutes
(there are many modes of training you can do for this one - running, hill sprints, jump rope, burpees, mountain climbers, etc).
Use The Rating Of Perceived Exertion Scale to Measure Intensity
Rating of Perceived Exertion
What I generally use is a rating of perceived exertion scale. This is a subjective
scale of how hard you are working during your exercise session. The rating of
perceived exertion uses a scale of 1 to 10.
Here is the scale and the association perceived level of exertion. I like to use this
scale when I'm training.
Level 1: I'm watching TV and eating bonbons (obviously you're not exercising
very hard)
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable but breathing a bit harder
Level 4: I'm sweating a little but feel good and can carry on a conversation
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am breathless
Level 7: I can still talk, but I don't really want to. I am sweating like a pig
Level 8: I can grunt in response and can only keep up this pace for a short time
period
Level 9: I feel like I am probably going to die.
Level 10: I feel like I am almost dead.
OR TRY ALL OUT SPRINT TRAINING (make sure to warm up first).
Sprint training is a little different than interval training. Interval training will help
you develop sustained anaerobic endurance. Sprint training consists of really
short bouts of explosive power. Think of a sprinter running 100 meters as fast as
he or she can. The fastest athletes in the word run that in under 10 seconds. So
during sprint training you are at a level 10 on the perceived exertion scale, but
you only have to maintain this for a few seconds.
Often my sprint training routines will consist of sprinting 100 meters, walking 100
meters (back to the start), and I'll do this about 6-10 times.
Perform 1 minute of cardio exercise (like running) at a level 8-9 on the Rating of Perceived Exertion Scale
Recover at a moderate intensity at a level 3-4 for 2 minutes
Alternate between the high intensity and moderate intensity for 5 rounds.
Cool down at a level 3 for 5 minutes
(there are many modes of training you can do for this one - running, hill sprints, jump rope, burpees, mountain climbers, etc).
Use The Rating Of Perceived Exertion Scale to Measure Intensity
Rating of Perceived Exertion
What I generally use is a rating of perceived exertion scale. This is a subjective
scale of how hard you are working during your exercise session. The rating of
perceived exertion uses a scale of 1 to 10.
Here is the scale and the association perceived level of exertion. I like to use this
scale when I'm training.
Level 1: I'm watching TV and eating bonbons (obviously you're not exercising
very hard)
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable but breathing a bit harder
Level 4: I'm sweating a little but feel good and can carry on a conversation
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am breathless
Level 7: I can still talk, but I don't really want to. I am sweating like a pig
Level 8: I can grunt in response and can only keep up this pace for a short time
period
Level 9: I feel like I am probably going to die.
Level 10: I feel like I am almost dead.
OR TRY ALL OUT SPRINT TRAINING (make sure to warm up first).
Sprint training is a little different than interval training. Interval training will help
you develop sustained anaerobic endurance. Sprint training consists of really
short bouts of explosive power. Think of a sprinter running 100 meters as fast as
he or she can. The fastest athletes in the word run that in under 10 seconds. So
during sprint training you are at a level 10 on the perceived exertion scale, but
you only have to maintain this for a few seconds.
Often my sprint training routines will consist of sprinting 100 meters, walking 100
meters (back to the start), and I'll do this about 6-10 times.
♥ SMART Quest ♥ Sat. June 18, 2011
Lose 3 Inches Off Your Belly By July 4 - Workout #17, June 18, 2011
by The Abs Expert on Saturday, June 18, 2011 at 6:51am
Warm up for 5 minutes at a level 4-5 on the Rating of Perceived Exertion Scale
Perform 1 minute of cardio exercise (like running) at a level 8-9 on the Rating of Perceived Exertion Scale
Recover at a moderate intensity at a level 3-4 for 2 minutes
Alternate between the high intensity and moderate intensity for 5 rounds.
Cool down at a level 3 for 5 minutes
(there are many modes of training you can do for this one - running, hill sprints, jump rope, burpees, mountain climbers, etc).
Use The Rating Of Perceived Exertion Scale to Measure Intensity
Rating of Perceived Exertion
What I generally use is a rating of perceived exertion scale. This is a subjective
scale of how hard you are working during your exercise session. The rating of
perceived exertion uses a scale of 1 to 10.
Here is the scale and the association perceived level of exertion. I like to use this
scale when I'm training.
Level 1: I'm watching TV and eating bonbons (obviously you're not exercising
very hard)
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable but breathing a bit harder
Level 4: I'm sweating a little but feel good and can carry on a conversation
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am breathless
Level 7: I can still talk, but I don't really want to. I am sweating like a pig
Level 8: I can grunt in response and can only keep up this pace for a short time
period
Level 9: I feel like I am probably going to die.
Level 10: I feel like I am almost dead.
OR TRY ALL OUT SPRINT TRAINING (make sure to warm up first).
Sprint training is a little different than interval training. Interval training will help
you develop sustained anaerobic endurance. Sprint training consists of really
short bouts of explosive power. Think of a sprinter running 100 meters as fast as
he or she can. The fastest athletes in the word run that in under 10 seconds. So
during sprint training you are at a level 10 on the perceived exertion scale, but
you only have to maintain this for a few seconds.
Often my sprint training routines will consist of sprinting 100 meters, walking 100
meters (back to the start), and I'll do this about 6-10 times.
Perform 1 minute of cardio exercise (like running) at a level 8-9 on the Rating of Perceived Exertion Scale
Recover at a moderate intensity at a level 3-4 for 2 minutes
Alternate between the high intensity and moderate intensity for 5 rounds.
Cool down at a level 3 for 5 minutes
(there are many modes of training you can do for this one - running, hill sprints, jump rope, burpees, mountain climbers, etc).
Use The Rating Of Perceived Exertion Scale to Measure Intensity
Rating of Perceived Exertion
What I generally use is a rating of perceived exertion scale. This is a subjective
scale of how hard you are working during your exercise session. The rating of
perceived exertion uses a scale of 1 to 10.
Here is the scale and the association perceived level of exertion. I like to use this
scale when I'm training.
Level 1: I'm watching TV and eating bonbons (obviously you're not exercising
very hard)
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable but breathing a bit harder
Level 4: I'm sweating a little but feel good and can carry on a conversation
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am breathless
Level 7: I can still talk, but I don't really want to. I am sweating like a pig
Level 8: I can grunt in response and can only keep up this pace for a short time
period
Level 9: I feel like I am probably going to die.
Level 10: I feel like I am almost dead.
OR TRY ALL OUT SPRINT TRAINING (make sure to warm up first).
Sprint training is a little different than interval training. Interval training will help
you develop sustained anaerobic endurance. Sprint training consists of really
short bouts of explosive power. Think of a sprinter running 100 meters as fast as
he or she can. The fastest athletes in the word run that in under 10 seconds. So
during sprint training you are at a level 10 on the perceived exertion scale, but
you only have to maintain this for a few seconds.
Often my sprint training routines will consist of sprinting 100 meters, walking 100
meters (back to the start), and I'll do this about 6-10 times.
♥ SMART Quest ♥ Fri. June 17, 2011
This is by far one of the toughest workouts yet! Another great workout by Scott Colby!
Lose 3 Inches Off Your Belly By July 4 - Workout #16, June 17, 2011
by The Abs Expert on Friday, June 17, 2011 at 5:52am
Run 4/5 mile
100 Bodyweight Rows or DB High Pull with Wide Squat (12 lb DBs)
100 DB Squat Press (12 lb DBs)
100 Squats
100 Spiderman Climbs total
Run 4/5 mile
After completing the run, I broke the exercisesdown into the following reps:
30 reps per round
25 reps per round
20 reps per round
15 reps per round
10 reps per round
I ended the workout with a run.
I was exhausted! My legs were killing me!
Exercise demonstrations - courtesy of Scott Colby!
Burpees (with push ups) - http://www.vimeo.com/14838674 (or push ups knees on ground - http://www.vimeo.com/14838654 or beginner version - http://www.vimeo.com/14837906)
Bodyweight Rows - http://www.vimeo.com/14837572
DB High Pull with Wide Squat - http://www.vimeo.com/14837501
DB Squat Press - http://www.vimeo.com/15710765
Squats - http://www.vimeo.com/14837997
Spiderman Climbs - http://www.vimeo.com/14837772
♥ SMART Quest ♥ Thurs. June 16, 2011
Lose 3 Inches Off Your Belly By July 4 - Workout #14, June 15, 2011
by The Abs Expert on Wednesday, June 15, 2011 at 6:33am
Quad Set #1
Feet Elevated Push Ups x 20
Squat Jumps x 20
Grasshoppers x 10 ea
Squat Thrusts x 10
Quad Set #2
Wide Grip Bodyweight Row x 20
Jumping Lunges x 10 ea
In/Outs x 20
Mountain Jumpers x 20
For quad set #1, do all 4 exercises with no rest in between. Then rest 60-90 second.
Complete 3 rounds, and then go to quad set #2 and do the same.
Exercise Demonstrations
Feet Elevated Push Ups- http://www.vimeo.com/14838069
Squat Jumps - http://www.vimeo.com/14838586
Grasshoppers - http://www.vimeo.com/14837811
Squat Thrusts - http://www.vimeo.com/14838700
Wide Grip Bodyweight Row - http://www.vimeo.com/14837572
Jumping Lunges - http://www.vimeo.com/14838566
In/Outs - http://www.vimeo.com/14837659
Mountain Jumpers - http://www.vimeo.com/14838544
Feet Elevated Push Ups x 20
Squat Jumps x 20
Grasshoppers x 10 ea
Squat Thrusts x 10
Quad Set #2
Wide Grip Bodyweight Row x 20
Jumping Lunges x 10 ea
In/Outs x 20
Mountain Jumpers x 20
For quad set #1, do all 4 exercises with no rest in between. Then rest 60-90 second.
Complete 3 rounds, and then go to quad set #2 and do the same.
Exercise Demonstrations
Feet Elevated Push Ups- http://www.vimeo.com/14838069
Squat Jumps - http://www.vimeo.com/14838586
Grasshoppers - http://www.vimeo.com/14837811
Squat Thrusts - http://www.vimeo.com/14838700
Wide Grip Bodyweight Row - http://www.vimeo.com/14837572
Jumping Lunges - http://www.vimeo.com/14838566
In/Outs - http://www.vimeo.com/14837659
Mountain Jumpers - http://www.vimeo.com/14838544
♥ SMART Quest ♥ Wed. June 15, 2011
Today I am continuing on with Scott Colby's -
Lose 3 Inches Off Your Belly By July 4 - Workout #14, June 15, 2011
by The Abs Expert on Wednesday, June 15, 2011 at 6:33am
Quad Set #1
Feet Elevated Push Ups x 20
Squat Jumps x 20
Grasshoppers x 10 ea
Squat Thrusts x 10
Quad Set #2
Wide Grip Bodyweight Row x 20
Jumping Lunges x 10 ea
In/Outs x 20
Mountain Jumpers x 20
For quad set #1, do all 4 exercises with no rest in between. Then rest 60-90 second.
Complete 3 rounds, and then go to quad set #2 and do the same.
This was a challenging workout. I was able to finish all the rounds in 21:22 which included 1:00 minute of rest in between.
Exercise Demonstrations
Feet Elevated Push Ups- http://www.vimeo.com/14838069
Squat Jumps - http://www.vimeo.com/14838586
Grasshoppers - http://www.vimeo.com/14837811
Squat Thrusts - http://www.vimeo.com/14838700
Wide Grip Bodyweight Row - http://www.vimeo.com/14837572
Jumping Lunges - http://www.vimeo.com/14838566
In/Outs - http://www.vimeo.com/14837659
Mountain Jumpers - http://www.vimeo.com/14838544
Feet Elevated Push Ups x 20
Squat Jumps x 20
Grasshoppers x 10 ea
Squat Thrusts x 10
Quad Set #2
Wide Grip Bodyweight Row x 20
Jumping Lunges x 10 ea
In/Outs x 20
Mountain Jumpers x 20
For quad set #1, do all 4 exercises with no rest in between. Then rest 60-90 second.
Complete 3 rounds, and then go to quad set #2 and do the same.
This was a challenging workout. I was able to finish all the rounds in 21:22 which included 1:00 minute of rest in between.
Exercise Demonstrations
Feet Elevated Push Ups- http://www.vimeo.com/14838069
Squat Jumps - http://www.vimeo.com/14838586
Grasshoppers - http://www.vimeo.com/14837811
Squat Thrusts - http://www.vimeo.com/14838700
Wide Grip Bodyweight Row - http://www.vimeo.com/14837572
Jumping Lunges - http://www.vimeo.com/14838566
In/Outs - http://www.vimeo.com/14837659
Mountain Jumpers - http://www.vimeo.com/14838544
♥ SMART Quest ♥ Tues. June 14, 2011
Toda is a HIIT day! Whooya! Still following along with Scott Colby's:
Lose 3 Inches Off Your Belly By July 4 - Workout #13, June 14, 2011
by The Abs Expert on Tuesday, June 14, 2011
Warm up for 5 minutes - I do a dynamic warm up consisting of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 totalJumping Jacks x 30
Today I am doing a HIIT consisting of a series of 8 sets of exercises with 8 sets of active recovery. I am doing 90 seconds on 90 seconds active recovery.
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total
Sprinting (313, running as fast as I can, high knees) x 90 seconds full on work
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks (130) x 90 seconds full on work
Lunge With Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts (20) x 90 seconds full on work
Side Reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (278, running as fast as I can, high knees) x 90 seconds full on work. As quickly as possible
Alternating Reverse Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks (128) x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts (19) x 90 seconds full on work
Side Planks x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (325, running as fast as I can, high knees) x 90 seconds full on work
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks (129) x 90 seconds full on work
Lunge With Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
Another good workout. Always a challenge and my heart rate is soaring!
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 totalJumping Jacks x 30
Today I am doing a HIIT consisting of a series of 8 sets of exercises with 8 sets of active recovery. I am doing 90 seconds on 90 seconds active recovery.
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total
Sprinting (313, running as fast as I can, high knees) x 90 seconds full on work
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks (130) x 90 seconds full on work
Lunge With Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts (20) x 90 seconds full on work
Side Reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (278, running as fast as I can, high knees) x 90 seconds full on work. As quickly as possible
Alternating Reverse Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks (128) x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts (19) x 90 seconds full on work
Side Planks x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (325, running as fast as I can, high knees) x 90 seconds full on work
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks (129) x 90 seconds full on work
Lunge With Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
Another good workout. Always a challenge and my heart rate is soaring!
♥ SMART Quest ♥ Mon. June 13, 2011
Lose 3 Inches Off Your Belly By July 4 - Workout #12, June 13, 2011
by The Abs Expert on Monday, June 13, 2011 at 6:31am
Bench Dips
Jump Rope
DB Squat to Y Press
Dumbbell Squat with Bent Over Row
In this workout, you have 4 stations. Perform each exercise for 60 seconds
before moving on to the next exercise.
The clock doesn’t stop until you finish one round (all 4 exercises). Rest for 60 seconds
before starting the next round.
Complete 4 rounds
Exercise Demonstrations
Bench Dips - http://vimeo.com/14838099 (Beginners bend knees - http://vimeo.com/14838083)
Dumbbell Squat to Y Press - http://vimeo.com/15710644
Dumbbell Squat with Bent Over Row - http://vimeo.com/15710007
Jump Rope
DB Squat to Y Press
Dumbbell Squat with Bent Over Row
In this workout, you have 4 stations. Perform each exercise for 60 seconds
before moving on to the next exercise.
The clock doesn’t stop until you finish one round (all 4 exercises). Rest for 60 seconds
before starting the next round.
Complete 4 rounds
Exercise Demonstrations
Bench Dips - http://vimeo.com/14838099 (Beginners bend knees - http://vimeo.com/14838083)
Dumbbell Squat to Y Press - http://vimeo.com/15710644
Dumbbell Squat with Bent Over Row - http://vimeo.com/15710007
Final Stats for Ageless Abs 2 - 12 weeks
Week 13, Day 1
That's right my friends I am still continuing on. Yes I worked out today. I went back to Bodyweight Exercises from Week 1 Day 1 and added lots of reps and the BOSU again. (30 reps each exercise). It amazed me how sore my abs and arms were even after all of the heavy weights we did last week.
And so we come to a close of Ageless Abs 2 It has been a long hard run, but I have actually loved it. This group was so much fun, has had so much energy and at times have made me laugh & cry! It almost seemed harder this time challenging myself with more complex workouts and reps but one thing I know, I really like being and feeling physically fit and I won't stop.
I will continue to try and eat clean! We have all been given the tools to eat clean and challenge ourselves, mind, body & soul!
I have had what I feel are good results. Naturally I would have liked it to go faster and better, but when I look at all of my stats, in the end I still came out a tiny bit smaller all around.
I worked very hard with my workouts and for the first 8 weeks I was super good about eating. Then I lost track here and there with reward meals, which day was "the" day, etc. I never binged, but I didn't always make great choices. Even these last 2 weeks, I kept falling off a bit with my eating. I had 1 awesome clean eating week and then this last week just lost it and was craving sugar & sweets.
I still came out okay and today I have had a very good clean eating day! I plan to stick with this. It may be slow going, but heck, I am 47 1/2 years old, I am in what I hope will be the end of menopause soon (been going through it for 9 1/2 years, geez!).
I truly know that whatever I am doing is working. I see it, other people see it!
It took me 1/2 a lifetime for the extra fat to deposit itself all over me so I cannot expect a magic pill to make me lean and thin! I hold that key in my hands, my heart, my mind! Only I can choose to succeed and if it took me all these years to gain the fat, then it will take me years to lose it.
I keep my eye on my "Why" and I know that this a change for life! I will have moments when I fall, but I will continue to get up, dust myself off and keep at it.
I am a self confessed fitness nut who now knows how to eat properly! People always ask me "How can you get up and work out so early?" I ask them..."How can you not?". I must or I will never work out, too many things will get in my way and I will find an excuse not to work out.
I will say that I am glad I measured more than just my waist or I would have been very discouraged. I tend to gain most of my weight from the hips down and my waist has never been super huge so I needed to see where the fat was coming off. From the very beginning of Ageless Abs 1 until now
I lost a total of 23"from the areas I actually measured (I am sure it is more than that) and I lost 13 12 lbs. I did have a weight/measurement gain between AA1 & AA2 but in the end still came out smaller.
Final Stats: Ended Ageless Abs 2 - 12 weeks:
June 6 2011
Weight: 136
Bust: 34"
Under Bust: 29 3/4"
Navel: 31 1/2"
Waist: 27 1/2"
Hips: 35 1/2"
Thighs: 22 3/4"
Mid Thigh: 20 1/4"
Knees: 16 3/4"
Calves" 14 3/8"
Bicep Left: 11 3/8"
Bicep Right: 11 1/8"
Neck: 12 1/2"
Total Loss from beginning of Ageless Abs 2 (12 weeks ago)
Weight -10 lbs (actually more like 17 1/2 lbs as I lost about 4 lbs before I started Ageless Abs 1, but gained back weight from AA1 to AA 2) Bust -1 1/2", Navel -1/2", Waist -1 1/2", Hips -1", Thighs -1 1/8" each, Mid Thigh: -3/4" each, Knees: -3/4" each, Calves: -1/8" each, Biceps: approx -1" each, Neck: -1/2"
Total loss from the very beginning of Ageless Abs 1 (9 Months ago)Weight -13 1/2 lbs (actually more like 17 1/2 lbs as I lost about 4 lbs before I started Ageless Abs 1)Bust -2", Navel -3", Waist -3 1/4", Hips -3 1/4", Thighs -2 1/4" each, Mid Thigh: -1" each, Knees: -1" each, Calves: -1/4" each, Biceps: approx -1" each, Neck: -1/2"
Started Ageless Abs 2: March 14, 2011
Weight: 146.0
Bust: 35 1/2"
Under Bust: 30 1/2"
Navel: 32"
Waist: 29"
Hips: 36 1/2"
Thighs: 23 7/8"
Mid Thigh: 21"
Knees: 17 1/2"
Calves" 14 1/2"
Bicep Left: 12 1/4"
Bicep Right: 12"
Neck: 13"
Ended First Ageless Abs 12 weeks: Dec 6, 2011
Weight: 138.5
Bust: 35"
Under Bust: 29 3/4"
Navel: 32 3/4"
Waist: 27 7/8"
Hips: 35 7/8"
Thighs: 23 1/4"
Mid Thigh: 20 1/2"
Knees: 16 1/4"
Calves" 14 3/8"
Bicep Left: n/a
Bicep Right: n/a
Beginning Stats - Ageless Abs 1
September 13, 2010
Weight: 149.5
Bust: 36"
Under Bust: n/a
Navel: 34 1/2"
Waist: 30 3/4"
Hips: 38 5/8"
Thighs: 24 5/8"
Mid Thigh: 22"
Knees: 17 3/4"
Calves" 14 1/2"
Bicep Left: n/a
Bicep Right: n/a
Neck: n/a
I am so glad I kept record of all these stats and I would encourage everyone to do this!
That's right my friends I am still continuing on. Yes I worked out today. I went back to Bodyweight Exercises from Week 1 Day 1 and added lots of reps and the BOSU again. (30 reps each exercise). It amazed me how sore my abs and arms were even after all of the heavy weights we did last week.
And so we come to a close of Ageless Abs 2 It has been a long hard run, but I have actually loved it. This group was so much fun, has had so much energy and at times have made me laugh & cry! It almost seemed harder this time challenging myself with more complex workouts and reps but one thing I know, I really like being and feeling physically fit and I won't stop.
I will continue to try and eat clean! We have all been given the tools to eat clean and challenge ourselves, mind, body & soul!
I have had what I feel are good results. Naturally I would have liked it to go faster and better, but when I look at all of my stats, in the end I still came out a tiny bit smaller all around.
I worked very hard with my workouts and for the first 8 weeks I was super good about eating. Then I lost track here and there with reward meals, which day was "the" day, etc. I never binged, but I didn't always make great choices. Even these last 2 weeks, I kept falling off a bit with my eating. I had 1 awesome clean eating week and then this last week just lost it and was craving sugar & sweets.
I still came out okay and today I have had a very good clean eating day! I plan to stick with this. It may be slow going, but heck, I am 47 1/2 years old, I am in what I hope will be the end of menopause soon (been going through it for 9 1/2 years, geez!).
I truly know that whatever I am doing is working. I see it, other people see it!
It took me 1/2 a lifetime for the extra fat to deposit itself all over me so I cannot expect a magic pill to make me lean and thin! I hold that key in my hands, my heart, my mind! Only I can choose to succeed and if it took me all these years to gain the fat, then it will take me years to lose it.
I keep my eye on my "Why" and I know that this a change for life! I will have moments when I fall, but I will continue to get up, dust myself off and keep at it.
I am a self confessed fitness nut who now knows how to eat properly! People always ask me "How can you get up and work out so early?" I ask them..."How can you not?". I must or I will never work out, too many things will get in my way and I will find an excuse not to work out.
I will say that I am glad I measured more than just my waist or I would have been very discouraged. I tend to gain most of my weight from the hips down and my waist has never been super huge so I needed to see where the fat was coming off. From the very beginning of Ageless Abs 1 until now
I lost a total of 23"from the areas I actually measured (I am sure it is more than that) and I lost 13 12 lbs. I did have a weight/measurement gain between AA1 & AA2 but in the end still came out smaller.
Final Stats: Ended Ageless Abs 2 - 12 weeks:
June 6 2011
Weight: 136
Bust: 34"
Under Bust: 29 3/4"
Navel: 31 1/2"
Waist: 27 1/2"
Hips: 35 1/2"
Thighs: 22 3/4"
Mid Thigh: 20 1/4"
Knees: 16 3/4"
Calves" 14 3/8"
Bicep Left: 11 3/8"
Bicep Right: 11 1/8"
Neck: 12 1/2"
Total Loss from beginning of Ageless Abs 2 (12 weeks ago)
Weight -10 lbs (actually more like 17 1/2 lbs as I lost about 4 lbs before I started Ageless Abs 1, but gained back weight from AA1 to AA 2) Bust -1 1/2", Navel -1/2", Waist -1 1/2", Hips -1", Thighs -1 1/8" each, Mid Thigh: -3/4" each, Knees: -3/4" each, Calves: -1/8" each, Biceps: approx -1" each, Neck: -1/2"
Total loss from the very beginning of Ageless Abs 1 (9 Months ago)Weight -13 1/2 lbs (actually more like 17 1/2 lbs as I lost about 4 lbs before I started Ageless Abs 1)Bust -2", Navel -3", Waist -3 1/4", Hips -3 1/4", Thighs -2 1/4" each, Mid Thigh: -1" each, Knees: -1" each, Calves: -1/4" each, Biceps: approx -1" each, Neck: -1/2"
Started Ageless Abs 2: March 14, 2011
Weight: 146.0
Bust: 35 1/2"
Under Bust: 30 1/2"
Navel: 32"
Waist: 29"
Hips: 36 1/2"
Thighs: 23 7/8"
Mid Thigh: 21"
Knees: 17 1/2"
Calves" 14 1/2"
Bicep Left: 12 1/4"
Bicep Right: 12"
Neck: 13"
Ended First Ageless Abs 12 weeks: Dec 6, 2011
Weight: 138.5
Bust: 35"
Under Bust: 29 3/4"
Navel: 32 3/4"
Waist: 27 7/8"
Hips: 35 7/8"
Thighs: 23 1/4"
Mid Thigh: 20 1/2"
Knees: 16 1/4"
Calves" 14 3/8"
Bicep Left: n/a
Bicep Right: n/a
Beginning Stats - Ageless Abs 1
September 13, 2010
Weight: 149.5
Bust: 36"
Under Bust: n/a
Navel: 34 1/2"
Waist: 30 3/4"
Hips: 38 5/8"
Thighs: 24 5/8"
Mid Thigh: 22"
Knees: 17 3/4"
Calves" 14 1/2"
Bicep Left: n/a
Bicep Right: n/a
Neck: n/a
I am so glad I kept record of all these stats and I would encourage everyone to do this!
♥ SMART Quest ♥ Wed. June 1, 2011
Week 12, Day 3
My SMART Quest for today is: Well, I am still feeling great about my workouts but with the long holiday weekend, my eating has been off. I will try to get back on track and clean things up a bit!
Sleep: 5 1/2 hours. Went to bed at 11:30 pm, awoke up at 5:00 am.
Awoke: 5:00 am
My SMART Quest for today is: Well, I am still feeling great about my workouts but with the long holiday weekend, my eating has been off. I will try to get back on track and clean things up a bit!
Sleep: 5 1/2 hours. Went to bed at 11:30 pm, awoke up at 5:00 am.
Awoke: 5:00 am
Warm Up: 5:30 am
12 push ups
20 squats
20 spiderman climbs
30 jumping jacks
Completed 2 rounds! I continue to add extra reps to my warm up to get my heart going!
Today I am doing Scott Colby's Weight Based Interval Training 2, week 11, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will once again NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.
Metabolic Explosion Phase - Week 12
Weight Based Interval Training # 2
Spiderman Climbs with Push Ups - Bodyweight x 16 total push ups
DB Squat With Rotational Overhead Press - 2 - 23.5 lb DBs x 10 total (5 each side)
Bodyweight Rows Narrow Grip - Bodyweight x 16 (get as far under the jungle gym as possible, lift one leg up for more challenge)
DB Reverse Lunge to Side Raise - 2 - 18.5 lb DBs x 10 total (5 each leg)
I was able to complete 4 rounds in exactly 21:31 minutes.
R#1 - 5:30, R# 2 - 5:14, R#3 - 5:22, 1/4 of R#4 - 5:33
I had more energy this time than last Wed with this same workout! I was able to complete 4 rounds in just over 20:00 minutes instead of just 3 1/4 rounds last week. I was also able to shave off over 1:00 minute from each round. I knew I had the 4 Tabata Intervals to complete so I was a bit nervous but I plowed through it all and finished strong! Those heavy weights were a challenge, especially with the Rotational Over Head press. I could barely pump out the last rep on each side my arm was shaking so badly!
Somewhere over the last 1 - 2 weeks I injured something in my elbow that seems to radiate up to my shoulder and now down to my wrist on my left side. I know that once I finish the heavy weights this week I will do some bodyweight workouts and give my left arm a chance to heal but I will not stop working out!
I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest
Bowling Lunges - 20 seconds on, 10 seconds rest x 8 rounds - 48 47, 47, 46, 46, 46, 46, 47 reps per round.
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 17, 16, 17, 17, 16 17 reps per round!
Sprinting - 20 seconds on, 10 seconds rest x 8 rounds -71, 70, 70, 71, 70, 70, 71, 73 reps per round!
Squat Thrusts with Push Ups (Burpees) - 4, 4, 4, 3, 3, 3, 3, 3 reps per round!
16:00 minutes total.
I was thoroughly wiped out by the end of this work out! Very challenging considering 2 of the exercises were body weight moves. Just goes to show that you can still get an awesome workout just using your own bodyweight!
MEALS:
Meal #1: 7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 10:30 am - 2 slices of uncured turkey bacon (140 calories)
Meal #3: 2:30 pm - Salad - consisting of grilled chicken breast, mango, small bit of avocado, spring greens , tomato and a raspberry vinaigrette. (400 calories)
Meal #4: 7:00 pm - 5 grilled shrimp with grilled carrots & broccoli with a tiny bit of teryaki sauce. (300 calories)
Meal #5: 8:00 pm - unsalted pistachios, coffee (180 calories)
Water: 8 glasses
Calories: 1105
MINDSET:
I feel like I have really been in tune with the clean eating. When I find myself craving or thinking about making a bad choice, I just say "no" and switch gears. Today I was faced with eating lunch out. I almost ordered a seared ahi tuna sandwich which I could have had on wheat bread with salad, but then I realized that it would just bloat me as I am not eating carbs right now so I opted for a very tasty grilled chicken salad with mango, and veggies. I am sure the dressing was higher in sugar but still a safer choice. It was good and I felt good about making a smart choice!
♥ SMART Quest ♥ Thurs. May 26, 2011
MEALS:
Meal #1: 7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 10:30 am - 1 egg, 2 slices of uncured turkey bacon (140 calories)
Meal #3: 2:30 pm - Stone Oven BBQ Chicken Salad - consisting of grilled chicken breast, grilled onions, small bit of corn, black beans tomatoes, bacon, spring greens , bbq sauce, no dressing. 1/4 focaccia bread (calories)
Meal #4: 7:00 pm - 7 grape tomatoes, 1 Tbs Hummus, 3 slices mango
Meal #5: 8:00 pm - egg whites. 1/2 small (1.7 oz) avocado, hot sauce. ( calories)
Water: 6 glasses
Calories:
Meal #1: 7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 10:30 am - 1 egg, 2 slices of uncured turkey bacon (140 calories)
Meal #3: 2:30 pm - Stone Oven BBQ Chicken Salad - consisting of grilled chicken breast, grilled onions, small bit of corn, black beans tomatoes, bacon, spring greens , bbq sauce, no dressing. 1/4 focaccia bread (calories)
Meal #4: 7:00 pm - 7 grape tomatoes, 1 Tbs Hummus, 3 slices mango
Meal #5: 8:00 pm - egg whites. 1/2 small (1.7 oz) avocado, hot sauce. ( calories)
Water: 6 glasses
Calories:
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