♥ 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

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!

♥ 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

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!

Workout: 5:35 am

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:

♥ SMART Quest ♥ Wed. May 25, 2011

Week 11, Day 3
My SMART Quest for today is:  Feeling fabulous that I have been able to stay on track as straight as an arrow!  I really want this so I want to stay focused and go for it!

Sleep: 5 3/4 hours. Went to bed at 11:15 pm again, woke up at 5:00 am.  I really need to work on this!
Awoke: 5:00 am

Warm Up: 5:25 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!

Workout: 5:30 am

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 11

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 3 1/4 rounds in exactly 20:00 minutes.
I was just too tired to finish the 4th round and push past the 20 minutes.  I knew I had the 4 tabata Intervals to complete and I was already wiped out from the heavy weights!

R#1 - 6:15, R# 2 - 6:09, R#3 - 6:24,   1/4 of R#4 - 1:12

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 - 46, 46, 45, 44, 43, 44, 44, 45 reps per round.
Hi - Lo Punches (with weighted gloves) - 20 seconds on, 10 seconds rest x 8 rounds -24 reps per round (12 each side)
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 16, 16, 16, 16, 16 16 reps per round!
Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds - 28, 28, 29, 29, 29, 29, 29, 30 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 - 1 egg, 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 ♥ Tues. May 24, 2011

Week 11, Day 2
My SMART Quest for today is: I am BACK!!!  I had a great day yesterday!  My eating, workouts & mindset were on track!

SLEEP: 4 1/2 hours  - What is wrong with me!  I gotta get to bed earlier!
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! 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 (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks  x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
BOSU Side Knee Raises (Left Leg) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace 
BOSU Side Knee Raises (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.

I really tried to go all out as fast as I could to make this workout really count!

Meal #1:  7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 11:30 am - 1 egg, 2 slices uncured turkey bacon (140 calories)
Meal #3:  2:45 pm - 3 oz grilled chicken, roasted rutabagas, 2 Tbs shaved Parmesan (250 calories)
Meal #4:  7:00 pm - 3 grilled chicken, 12 raw almonds, 5 dried apricots (317 calories)

Water: 8 glasses
Calories: 792

MINDSET:
I am feeling like I can really do this.  I am scared that it is the last 2 weeks and counting.  I just need to get more sleep!

♥ SMART Quest ♥ Mon. May 23, 2011

Week 11, Day 1

My SMART Quest for today is: Stay strong.  Don't be intimidated by the heavy weights.  Try and eat well.  I am in the home stretch of Ageless Abs 2.  I can do this!.

Sleep:  4 1/2 hours!  STUPID!!!!  Bad way to start!
Awoke: 5:00 am

Warm Up: 5:35 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!

Workout: 5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#1, week 11, from Ageless Abs 2 Program! I am using heavy weights this week same as last week. I will not add extra reps, but try to go as heavy as possible.     

Weight Based Interval Training # 1

DB Squat with Front Raise x 2 - 16 lb Dumbbells, 2 - 18.5 lb DBs x 8 reps per round for the last 3 rounds 
DB Reverse Lunge with Overhead Press x  2 - 21 lb DBs, 2 - 23.5 lb DBs, 2 - 21 lb DBs, 2 - 21 lb DBs x 10 reps per round (5 each leg)
DB Bent Over Row and Raise x 2 - 18.5 lb DBs for all 4 rounds x 8 reps per round.
DB Renegade Row - T Stabilization x  2 - 16 lb DBs x 20 reps per round (10 each side)

As many rounds as possible in 20 minutes. Rest only as needed.

R#1 - 5:26, R# 2 - 5:12, R#3 - 5:03, R#4 - 5:01 - Total 20:42 minutes. 


I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Hi - Lo Punches (with weighted gloves) - 20 seconds on, 10 seconds rest x 8 rounds -24 reps per round (12 each side)
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 15, 16, 15, 16, 17, 17 reps per round!
8 Count Body Builders - 20 seconds on, 10 seconds rest x 8 rounds - 3, 3, 3, 3, 3, 3, 3, 3 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 64, 64, 64, 63, 64, 64, 64 reps per round.

16:00 minutes total.

I think Monday's workout is by far the hardest.  I am so tired by the time it is done.  I could barely get through it and felt myself losing steam during the Tabatas, but I pushed through!

Meal #1:  8:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2:  11:30 am - 1 hard boiled egg (80 calories)
Meal #3:  12:30 am - 3 oz sirloin beef, grilled carrots, broccoli & zucchini (285 calories)
Meal #4:  2:00 PM - 3 dried plums (60 calories)
Meal #5:  4:00 pm 1 hard boiled egg roasted rutabagas , snap peas & hummus (180 calories)
Meal #6: 7:30 pm - 3 ozs chicken, roasted rutabagas (200 calories)

Water: 7 glasses
Calories: 890

MINDSET:
I was hungry today, but I was a GOOD girl! I ate super clean and kept my calories low. A bit lower than I should have but I plan to keep it low for the next 5 - 7 days and then have a clean high calories high carb (but not junk food) day!