♥ SMART Quest ♥ Sat. Sept. 3, 2011

WARM UP: 8:35 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.


Hi Low Punches - 30 seconds on, 10 seconds rest x 8 rounds - 19L/19R reps per round
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 42, 43, 43, 43, 42, 43, 43, 43 reps per round!
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 5, 5, 4.5, 4.5, 4.5, 4 reps per round!
Suicide Drills   - 30 seconds on, 10 seconds rest x 8 rounds - 26, 24, 24, 24, 24, 24, 24, 24 reps per round! I was able to increase the reps this week. These really burn out the quads, inner thighs, glutes, etc!
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 72, 71, 71, 70, 70, 70, 70, 70 reps per round! What was I thinkijng, these also really burn out the quads, inner thighs, glutes, etc.
Side Jump Kicks  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 24, 23 23, 22 reps per round, Right Leg: 23, 23, 22 23 reps per round!
  
I continue to try to add a couple of reps each time.

♥ SMART Quest ♥ Fri. Sept. 2, 2011

Timed Weight Based Interval Workout -  Extreme Fat Burning

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

"Stay Put" Workout!

This is Scott's workout from his Bootcamps on Demand Program.

Set Gymboss timer for 30 sec work, 15 sec rest.  Complete 5 rounds of each exercise.
Rest 60 seconds between exercises.

Get Ups  (6, 6, 6, 6, 6 reps per round)
DB Rows with Reverse Lunges   (15, 19, 18, 19, 19 reps per round)Close Grip Push Ups (12, 12, 9, 10, 10 reps per round)

Jumping Lunges  (22, 22, 22, 22, 22 reps per round)
MB V Ups (8, 6, 6, 6, 6 reps per round)
KB High Pull  (18, 18, 18, 18, 18 reps per round)
Jump Shots   (31, 28, 28, 28, 29 reps per round)
BOSU Step Jumps (8, 9, 9, 9, 9 reps per round)
Squat Thrust/Push up (6, 5, 5, 5, 5, 5 reps per round)

Omg!  another of those workouts that looks so simple on paper!  Awesome workout!

WATER:  9

♥ SMART Quest ♥ Thurs. Sept. 1, 2011

High Intensity Interval Training Workout

AWOKE: 5:10 am
WARM UP: 5:35 am

WARM UP
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

Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work
Lunge with a Twist   x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Side reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks 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 x 90 seconds full on work
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Left x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Right - x 90 seconds full on work
Alternating Reverse Lunges x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers x 90 seconds full on work
Side Planks x 90 seconds (45 seconds each side) active recovery to keep my heart rate at a moderate pace

Another great HIIT workout! 

6:00 PM - ZUMBA Class - 1 hour of intense cardio dance party, followed by 20 minutes of Abs & Glutes!
7:30 PM - 30 minutes of brisk walking

I am exhausted!  This was quite a day of workouts!  I feel like I could eat a horse, lol.

♥ SMART Quest ♥ Wed. August 31, 2011

Total Body Fat Burner Workout

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

"Mission Possible" Workout!

This is Scott's workout from his Bootcamps on Demand Program.

Here Scott gives us 2 missions. Each mission has 4 exercises.  We are to finish the mission as quickly as possible and can do the exercises in any order. Divide the reps in order to complete the missions.
Finish mission #1 before tackling mission #2.

Mission 1
(I did 3 rounds)

KB Swings x 75 (25 reps per round)
Push Ups x 60 (20 reps per round)
Squats x 100 (33, 33, 34 reps per round)
Jump Rope x 300 ( 100 reps per round)

Mission 2
(I did 3 rounds)

Slamball x 55 (18 reps per round)
Squat Jumps x 60 (30 reps per round)
Mountain Jumpers x 70 (23, 23, 24 reps per round)
Run 300 yards x 2 times (200 yds per round)

This was a great workout!  Loved the challenge!

WATER: 8

SMART Quest ♥ Tues. August 30, 2011

High Intensity Interval Training Workout

My SMART Quest for today is: Try to really get back on track with my eating!  I am stil messing up.  But I am trying, I will succeed.


AWOKE: 5:00 am
WARM UP: 5:30 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

Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders  x 90 seconds full on work
Side reaching Lunge  x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges  x 90 seconds full on work
Lunge with a Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks 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 x 90 seconds full on work
Squats  x 90 seconds active recovery to keep my heart rate at a moderate pace 
Side Jump Kicks Left x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Right - x 90 seconds full on work
Alternating Reverse Lunges  x 90 seconds active recovery to keep my heart rate at a moderate pace
1 Arm Press Up x 90 seconds full on work
Side Planks x 90 seconds (45 seconds each side) active recovery to keep my heart rate at a moderate pace

I really enjoy the intensity of these workouts!  I change them up each time to keep my body guessing and to keep the workout fresh!

♥ SMART Quest ♥ Mon. August 29, 2011

TABATA WORKOUT
Happy Monday!
Today I did a series of Tabata Intervals.

What is a Tabata Interval?
It is a series of exercise where you workout as hard as you can for 20 seconds, then take a quick rest for 10 seconds.
Do this for for 8 straight rounds.

Each exercise will equal a 4 minute circuit.

These types of exercises will give you a great aerobic workout while also giving you some strength training depending on which exercises you choose.

Based on your fitness level you can do anywhere from just 3 of these 4 minute circuits or do as many as you can. Today I did 6 circuits for a total calorie blasting workout of 24 minutes!

I start every workout with a 5 minute Warm Up of:

12 Push Ups
20 Squats
20 Spiderman Climbs
30 Jumping Jacks
2 rounds of each exercise
TABATA WORKOUT
Set your timer for 8 rounds. 10 seconds rest & 20 seconds full on workout
below are my scores for # of reps per round per circuit.

Jump Shots - 8 rounds x 10 seconds rest, 20 seconds work - 21, 22, 22, 22, 22, 22, 22, 22 reps per round

Side to Side Ski Jump Ropes - 8 rounds x 10 seconds rest, 20 seconds work - 53, 57, 56, 56, 60, 58, 61, 61 reps per round

Bosu Step Jumps - 8 rounds x 10 seconds rest, 20 seconds work 6, 6, 6, 6, 6, 6, 6, 6 reps per round

DB Squat with Overhead Press (8 lb db's) 8 rounds x 10 seconds rest, 20 seconds work - 13, 13, 13, 13, 13, 13, 13, 13 reps per round

KB High Pulls (15 lb Kettleball)- 8 rounds x 10 seconds rest, 20 seconds work - 14, 14, 14,14, 14, 14, 14, 14 reps per round

Squat Thrusts with Push up - 8 rounds x 10 seconds rest, 20 seconds work - 3.5, 4, 4, 4, 4, 4, 4, 4 reps per round

Awesome workout! I was sweating a ton and my heart rate was up!

I also did the 28 day bootcamp challenge, Day 1 video from SparkPeople Bootcamp Challenge.

♥ SMART Quest ♥ Sat. August 27, 2011

High Intensity Interval Training Workout

My SMART Quest for today is: Still trying to make better food choices.   My eating has been off, but my workouts have been spot on!
Hope I can succeed.
SLEEP:   7 hours - I went to bed at 12:00 am , awoke at 7:00 am
AWOKE: 7:00 am
WARM UP: 8:05 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) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping  Jacks x 90 seconds full on work
Lunge with a Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts  x 90 seconds full on work
Side reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can) 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 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 x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can) - x 90 seconds full on work
Lunge with a Twist  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Side Planks x 90 seconds (45 seconds each side)  active recovery to keep my heart rate at a moderate pace
I really tried to go all out as fast as I could to make this workout really count!

♥ 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

♥ SMART Quest ♥ Sat. July 30, 2011

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!

♥ 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!

♥ 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)

♥ 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!

♥ 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!

♥ 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

♥ 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)

♥ 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

♥ 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 !

♥ 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

5 Get Ups
10 Feet Elevated Pushups20 Squat Jumps
**Do this 3 rounds**

Run 1/4 mile
Repeat this circuit from the top for 3 total rounds

Complete as quickly as you can, rest as needed.

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

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.

♥ 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.

♥ 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 Squat Thrust (with push ups)
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

♥ 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

♥ 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!