♥ SMART Quest ♥ Fri. August 26, 2011

I am feeling Good!  I still have my bouts of depression and anxiety attacks but I have so much going on in my life and some of it is actually really good!

I had a great day with my workouts and eating yesterday!  That alone is motivating!

I am still 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

Quad Set - Two by Four Workout!


Scott says "Couplets are some of your toughest fat burning interval workouts. With a Couplet, you have 2 exercises. You alternate between the 2 exercises for the prescribed number of reps for the prescribed number of minutes. Definitely these workouts are one of the best way to melt fat and build lean muscle"  
I beleive it! 

Do as many rounds of each couplet in 6 minutes. Rest 2 minutes between couplets.

Wall Ball x 20KB Swings x 15

(I completed 6 rounds)

Side to Side Squat Thrust x 10Jumping Lunges x 10 ea

(I completed 4 1/2 rounds)

Close Grip Push Ups x 15One Legged Step Ups x 20 ea

(I completed 3 rounds)

Get Ups/Tuck Jumps x 10Prone Arm Raise x 10 ea

(I completed 3 1/4 rounds)

I felt like I was running out of steam, but pushed through as hard as I could!  Total workout time was 30 minutes.

MEALS:
Meal 1 - 1 banana, 1 cup of coffee with sugar free creamer (14.4 gms sugar)
Meal 2 -
Meal 3 -
Meal 4 -
Meal 5 - 

Calories -
Sugars -   
WATER: 

♥ SMART Quest ♥ Thurs. August 25, 2011

My Smart Goal for today: Stay energized and positive! That an be difficult at times but it s so important. My lack if sleep probably adds to my energy level and mood swings.

I have been working out a bit later because my daughter nowdrives herself to school so I get her up and out and after she calls me to let me know she is there then I can do my workout.

I have been alternating between Zumba & Bootcamps Style Weight based Interval Training!

I did about 60 minutes of Zumba. 40 minutes was spent on doing an actual routine and the other time I used to work on new routines for my future classses. Don't knock it until you have tried it! I sweat more doing Zumba than I have ever sweated...and I sweat buckets, yuck! But the good news is that I really never get sick so all those nasty toxins must be coming out ;-D

Here is my FAVORITE routine right now, I finally have the choreography down! I just LOVE Pitbull!

If my workout wasn't enough this morning, I attended another Zumba Workout and took my daughter with me. It was an awesome class 60 minutes of non-stop Zumba Party and then 20 minutes of Abs, Glutes & Stretching! I was exhausted! I know I burned some big calories.

MEALS:
Meal #1: banana, 1 cup of coffee with sugar free creamer. (130 calories)
Meal #2: 3 ozs, sirloin beef, 1 large stalk of borccoli, bbq & hot sauce (226 calories)
Meal #3: 3 ozs turkey breast, 2 slices Ezekiel Bread, 5 cherry tomatoes, 1/2 avocado (408 calories)
Meal #4: 1 small pack of go Raw Trek Mix (nuts/fruit) from Trader Joes (210 calories)
Meal #5: 1 hard boiled egg (70 calories)

1044 calories total
WATER: 9 glasses

All in all a great day!

♥SMART Quest ♥ Mon. August 15, 2011

I got my ZUMBA Instructor Certification!

I am so proud to announce that I got my ZUMBA Instructor Certification on Thursday, August 11, 2011 at the IDEA World Fitness Convention!

L - R Abraham, Elisa, Me, Gina Grant

It was so much fun going to the training.  I was so lucky to have the training with Zumba Icon Gina Grant.  You have all seen her on the DVD's & X Box & Wii Games.  She had such energy.  There were 3 other great Intructors there to lead the classes as well.

It was a very long day of working out learning new moves, learning their philosophy and teaching metods, etc.  There were 250 of us in the class.  It was and amazing day!

♥ SMART Quest ♥ Thurs. August 11, 2011

IDEA World Fitness Convention - August 11 - 14, 2011

It was so exciting to go to the Convention and be surrounded by thousands of people who are fitness nuts like me!  It might sound silly but it was like beign a kid in a candy store.  So many things to see and do!
Evert manufacturer you could think of was there to show off the latest technology.

 I loved the Kranking Booth - A great idea!

♥ SMART Quest ♥ Wed. August 3, 2011

I am still doing Scott Colby's Boot Camps On Demand Workouts and highly recommend them to anyone looking for a challenging "bootcamp style" workout that will leave you drenched and your heart racing!

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

"Extreme Run" Workout!

This is Scott's workout from his Bootcamps on Demand Program.
Run 3/5 mile
Then do 3 rounds ofProne arm raise x 20 totalDB Squat Press x 15Extreme Squat Thrusts x 10

Run 2/5 mile
Then do 2 rounds ofProne arm raise x 20 total
DB Squat Press x 15
Extreme Squat Thrusts x 10

Run 1/5 mile
then do 1 round ofProne arm raise x 20 total
DB Squat Press x 15
Extreme Squat Thrusts x 10

As fast as you can for time (rest as needed)

This workout took me a total of 35:49 without much rest in between the rounds at all! 

I almost thought I might not get through this workout, I was exhausted, but loved it and felt a sense of accomplishment when I finished.  I followed this workout with a good cool down and stretch!

MEALS:
Meal 1 - 1 banana, 1 cup of coffee with sugar free creamer, scrambled egg whites (14.4 gms sugar)
Meal 2 - 3 oz baked halibut with mushrooms & asparagus on a bed (1 oz) of sweet corn puree, small serving of shrimp & mango salad (shrimp, mango, bell pepper, onion, jalapeno, ginger) (12.5 gms sugar)
Meal 3 - 1 slice Ezekiel sprouted grain raisin bread with 1 Tbs natural peanut butter (7 gms sugar)
Meal 4 -  2 ozs of very lean beef stir fry with broccoli, carrots, garlic sautes in a tiny bit of olive oil, 1 small square of 85% cocoa dark chocolate (80 cals) (12.1 gms sugar)

Calories - 1119
Sugars - 46 gms

WATER: 8

♥ SMART Quest ♥ Tues. August 2, 2011

Today is a HIIT day!  I am also considering becoming certified in Turbo Kick as I have always loved all of Chalene Johnson's workouts.  I did a class of Round 45 this morning.  WOW!  Good stuff, 50 minutes of heart pumping kick boxing.  It was a nice change from the normal HIIT training I have been doing in between my Bootcamp Training Days! 

MEALS: 
Meal 1 - Banana, 1 small cup of coffee with sugar free creamer (14.4 gms sugar)
Meal 2 - 1 serving plain oatmeal
Meal 3 - Spicy chicken breast salad - (3 ozs grilled Cajun spiced chicken, on a large bed of lettuce, 1/2 small avocado, tomatoes, 1 oz sliced cheese) (3.6 gms sugar)
Meal 4 - 1 slice of Ezekiel sprouted grain bread with 1/2 oz of cheese
Meal 5 - 3 ozs of grilled chicken thigh, 2 servings of sauteed snap peas with mango salsa (14.8 gms sugar)

WATER:  8 glasses
Sugars:     32.8 gms

♥ SMART Quest ♥ Mon. August 1, 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

Quad Set - Two by Four Workout!

This is Scott's workout from his Bootcamps on Demand Program. He states that "A quad set is a circuit of 4 exercises. You’ll do all 4 exercises in a row, with little to no rest in between the movements. Once you finish all 4 exercises, take a 60-90 second rest. Then repeat 2 more times for a total of 3 rounds. After that, move on to Quad Set #2.  "

This workout took me a total of 29:57 to complete with about 5:00 minutes of that being rest in between the rounds.  It was quite intense and my heart was racing!  Good stuff!

Quad Set #1

Lizard Crawl Push Up x 20

MB Walking Lunges with Rotation x 12 ea
T-Stabilization x 10 ea
Squat Thrusts x 10
3 sets

Quad Set #2

DB High Pull with Wide Squat x 20

Squat Jumps x 20
Rotational Twist with Band x 12 ea
Mountain Climbers x 30 ea
3 rounds

MEALS:
Meal 1 - 1 banana, 1 cup of coffee with sugar free creamer (14.4 gms sugar)
Meal 2 - 1 Slice toasted Ezekiel bread with 1 Tbs. of natural peanut butter
Meal 3 - 3 ozs baked chicken breast
Meal 4 - 1 hard boiled egg, 1 large nectarine (12.3 gms sugar)
Meal 5 -  3 oz baked chicken, 1/2 cup quinoa

Calories - 1072
Sugars -    26.7 gms
WATER:  8

♥ SMART Quest ♥ Sun. July 31, 2011

A nice day off from working out, but not from eating healthy!

MEALS:

Meal 1 - 1 banana, 1 cup of coffee with sugar free creamer (14.4 gms sugar)
Meal 2 - 1 slice Ezekiel sprouted grain raisin bread, toasted with 1 Tbs of natural peanut butter (5 gms sugar)
Meal 3 - 3 ozs top sirloin steak, 2 servings of snap peas sauteed in a tiny bit of olive oil, 1 small square of 85% dark chocolate (40 calories) (11.5 gms sugar)
Meal 4 - 1 small snack bag of Go Trek Raw Trail Mix from Trader Joes (210 calories) (7 gms sugar)
Meal 5 - leftover chicken breast and bell peppers & onions, 1 slice Ezekiel sprouted grain bread. (2 gms sugar)

WATER: 8 glasses
Sugars:   39.9 grams