Week 4, Day 2 The Belly Fat Cure - Jorge Cruise

I transitioned over from The Belly Fat Cure - Fast Track , to Jorge Cruise's Original Belly Fat Cure Program.  The major differene is that you can have some Healthy grains or "Belly Good Carbs".  I am still watching my sugar intake, basically, not really eating any sugar, but I am letting myself have 1 or 2 pieces of fruit a day (when I want). 

Since being on Jorges program I have come to realize that you really don't need to eat all of these processed foods and sugar.  Once your body gets used to not having them, you don't really miss them.  I know if I want to have a piece of "white" bread, or a cookie every now and then, I can, but I find myself not wanting to even go there. 

I have come up with new ways to satisfy my love of chocolate and carbs in a healthy way!

I have lost about 8 1/2 lbs since the start.  The scale stopped moving after the first 2 weeks, but I am stilllosong inched which leads me t believe that some of the original weight loss was what Jorge calls "False Belly Fat Loss" meaning that most of your initial weight loss is water & waste, so I am not discouraged as I know that the decrease in my measurements proves that the 8 1/2 lbs is now actual fat loss.  I'll take it!

Cilantro Pesto Grilled Shrimp - Perfect for Jorge Cruise's Belly Fat Cure

Since I had left over grilled Pasilla Chile Peppers and a nice big bunch of fresh cilantro I decided to make a flavorful low calorie, low carb, low sugar entree.  The result was fabulicious.  Just a few easy steps and some basic ingredients from your pantry and dinner is ready in no time.  With simple clean food like this it is easy to stay on the Fast Track and enjoy what you are eating.

Grilled Cilantro Pesto Shrimp

INGREDIENTS:

•  1 - 1/2 cups of fresh cilantro
• 1/4 - 1/3 cup olive oil
•  Fresh garlic clove to taste (1 or 2)
• Salt
• Pepper
• Juice from a small Lemon & Lime
• Juice from a small Mandarin Orange
• 1/2 chopped jalapeno or Serrano Chile
• 1/2 of a cooked Pasilla Chile chopped
• 30 Med/Lg Raw Shrimp, cleaned and peeled

DIRECTIONS:

•  Add cilantro and garlic to a small food processor and chop finely
• Gradually add in olive oil and watch it emulsify
• Add squeezes of Lemon, Lime & Orange Juices.  A couple of TBS of each should do it.
• Go easy on the orange juice , you don't want it too sweet
• Add in the jalapeno , pasilla , salt & pepper
• Continue processing until it gets thicker.
• Set aside about 1/4 of the marinade as a topping for your shrimp.
• Marinade the shrimp in the remaining marinade for at least 15 minutes or longer
• Grill in a grill pan or skillet until done.
• Remove to a serving dish
• Drizzle remaining Cilantro Pesto sauce over the shrimp.
• Add a squeeze of lime if desired.
• Enjoy!

Beef with Roasted Chiles & Golden Peppers - Fabulicious

I am on Week 3, Day 3 of Jorge Cruise's "The Belly Fat Cure - Fast Track".  I have been having fun coming up with new recipes to satisfy my taste buds and keep my carb & sugar intake lower.  No Problem!  For lunch how about a nice serving of Beef with Roasted Chiles & Golden Peppers?

I roasted these Pasilla Chiles on my indoor grill. They were popping and crackling and they smelled so good!

Belly Good Almond & Flax Veggie Pizza

Who would have thought we could make pizza without flour? Since I started Jorge Cruise's "The Belly Fat Cure - Fast Track", I have had to find creative ways to eat all of those "carby things I love so much! So, last night I had to make Pizza for my family. I wanted pizza too, but since I am not eating grains or gluten I had to come up with something. I used 1/2 flax meal & 1/2 almond meal to make a decent crust. I think next time I would just use the almond meal but it tends to have a bit more fat in it and more calories. So...Here it is:

INGREDIENTS:

• 1 Cup Almond Meal
• 1 cup Flax Meal
• 1 Large egg
• 1/4 teaspoon sea salt
• 1/4 teaspoon baking soda
• 1 Tbs Olive Oil
• Water - small amount as needed. (Dough should be firm and a bit crumbly).
• 1/4 cup Low Sugar Tomato sauce (your favorite brand)
• Granulated Garlic
• Grated Parmesan
• Shredded Cheese (your choice of favorites, mix it up)
• Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc

Belly Good Pizza

DIRECTIONS:

• Press this dough into a lightly oiled cookie sheet
• Bake at 350 degrees for 10 - 15 minutes until slightly golden
• Add your low sugar sauce as needed
• Sprinkle a bit of Granulated Garlic on top of sauce
• Sprinkle a bit of Grated Parmesan
• Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
• Add Shredded Cheese of your choice
• Bake again at 350 degrees until cheese is golden and bubbly!

Mmm Good! Makes 4 servings -

Week 2, Day 7 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Yippee!  It has been 2 weeks since I started Jorge Cruise's "The Belly Fat Cure - Fast Track"

I ran again today and finished up week 2 of the Couch to 5k program I am doing.  I am feeling very exhausted.  I had to take a little rest today, but I am feeling much better now.

I tend not to sleep in a lot but I did get 7.5 hours of sleep.  Nice!

I made a very nice Belly Good Pizza last night.  Ever since I stumbles upon Jorge Cruise's Belly fat Cure, I have been obsessed with finding different ways to eat gluten free / grain free foods.  Finding Jorge's Skinny Muffin was like opening a whole new door to eating healthy for me.

I played around with Almond & Flax meal and this is what I came up with:

INGREDIENTS:

• 1 Cup Almond Meal
• 1 cup Flax Meal
• 1 Large egg
• 1/4 teaspoon sea salt
• 1/4 teaspoon baking soda
• 1 Tbs Olive Oil
• Water - small amount as needed.  (Dough should be firm and a bit crumbly).
• 1/4 cup Low Sugar Tomato sauce (your favorite brand)
• Granulated Garlic
• Grated Parmesan
• Shredded Cheese (your choice of favorites, mix it up)
• Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc

Belly Good Pizza







 DIRECTIONS:

• Press this dough into a lightly oiled cookie sheet
• Bake at 350 degrees for 10 - 15 minutes until slightly golden
• Add your low sugar sauce as needed
• Sprinkle a bit of Granulated Garlic on top of sauce
• Sprinkle a bit of Grated Parmesan
• Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
• Add Shredded Cheese of your choice
• Bake again at 350 degrees until cheese is golden and bubbly!

Mmm Good!  Makes 4 servings,

MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack: No Snack
Meal #2: 2 servings of Belly Good Veggie Pizza
Snack: 4 ozs grilled Top Sirloin Steak
Meal #3:

WATER: 9 glasses

Week 2, Day 6 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Today was another great day. I gave my body a rest because it was a bit achy from all of the running yesterday. I felt weird not working out, but I am trying to listen to my body more. I will be running again tomorrow morning as I finish up week 2 of the Couch to 5k program I am doing.

I got a bit more sleep as well, it was nice.

I seem to be losing fat in odd places. I can see that my arms are smaller and my back is smaller, etc. I have not been weight training , yet I can see more definition on my shoulders, etc.


MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack: No Snack
Meal #2: 2 servings of Shrimp Campechana (shrimp, abalone, tomato, cilantro, avocado, hot sauce, lime juice)
Snack: 1 small pkg. of Trader Joe's "Just a handful of cashews", 1 Tbs of shredded cheese
Meal #3: 2 servings of my Belly Good Almond Meal Crust Pizza (almond flour, egg, olive oil, 2 Tbs low sugar sauce, bell peppers, mushrooms, tiny bit of onion, cheese.)., 1 square of Ghiradelli 86% Cacao (1/4 of a serving)

WATER: 9 glasses

Week 2, Day 4 - Jorge Cruise's "The Belly Fat Cure - Fast track"

Today is the 4th day of the 2nd week. I am feeling really great on the program. I wish I could get more sleep, but once again I was up late. I managed to sleep in a little but I really need to work on this.

I am happy to announce that I have lost a little more weight on Jorge's program. I am down another 2 lbs for a total of 8.25 lobs in 2 weeks. I don't have a lot of weight to lose so I am very happy with these results. I know Jorge claims that a person can lose u to 14 lbs in 2 weeks so for me 8.25 lbs is terrific!

I went for another run in my Couch to 5k program this morning. I am in week 2, day 2. It was challenging but i was thrilled to do the run 2 times. I am still feeling tired from it but I also feel victorious!

MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack: no snack
Meal #2:
Snack:
Meal #3:

WATER: 4 glasses

Week 2, Day 3 of Jorge Cruise's "The Belly Fat Cure - Fast Track"

So far...So good!

I am now halfway through my second week of Jorge Cruise's "The Belly Fat Cure - Fast Track" eating plan.  It seems easier now that my body is used to not having those bad carbs and sugar.  I haven't lost any extra weight yet this week but my clothes feel looser and I feel good.  I am hoping by the end of the week I will have a small loss.

I was happy that I made it through the Fish Fry on Friday night and my book club on Saturday night without cheating, or messing up.  I just made good choices and passed on the hors d'oeuvres, bread basket & dessert and ate a small bowl of beef stew and a nice fennel salad.  I didn't even have any wine even though I could have had 1 or 2 glasses.  I really want to have a good, clean 2 weeks on this fast track program.

I do need to get more sleep but that has alwas been something I have a hard time managing.  I woke up early and got a nice workout in:

Awoke:  4:45 am
Warm-up & Workout: 5:00 am

TURBO FIRE - 45 minute workout!

I had a quiz at my Personal Fitness Training School, Chapter 13, NASM - Strength Endurance Chart - Acute Variables.  Woo Hoo, I Aced it!

We seem to be ahead in class so our teacher had us work out before lunch for about 30 minutes.  It was an exhausting circuit.  We learned how to progress exercises to make them more challenging for our clients. When we were finished he gave us a 30 minute break and we all ended up laying on mats on the floor to cool down and rest.  We looked dead, lol.

WARM - UP:  5 - 8 minutes Stretching
WORKOUT:  2 Circuits of the following - 1 minute each, as fast as possible - 10 seconds "rest"

3 minutes rest - Repeat 2 circuits again.

• DB Push Up with Renegade Row to Mountain Jumper
• MB Lunge with Rotation to Overhead Reach
• Squat with Horizonatal Row and Alternating Side Leg Lift
• Crunch on Bench to Jumping Pull Up
• Plank Diagonal Mountain Jumpers

We came back from lunch to our usual Lab work:

Warm - Up: 30 minutes Foam Rolling (Self Myofascial)
                     5 Minutes Dyamic Stretching

WORKOUT:  Too many circuits to list of Balance and core exercises some alone, some with partners. 
The workout lasted about 50 minutes of Balance, short break and about 20 minutes of core work.

MEALS:
Meal #1:  Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack:  1 scoop of MetRx Protein powder with water
Meal #2: 3.5 ozs or beef , top sirloin, 1 cup of brussels sprouts
Snack:  1 small pkg. of Trager Joe's "Just a handful of cashews", 1 Tbs of shredded cheese
Meal #3: 1 small bowl of homemade chicken soup (chicken breast, stock, carrots, celery, onion

WATER:  9 glasses

Week 1, Day 7 - Jorge Cruise , The Belly Fat Cure - Fast Track

Yes!  I am on my 7th day of the program!  1 week!  I am feeling great about staying on track with this program.  I was able to overcome eating breads and fried food last night as well as not having any chocolate or wine (yes, I know I am allowed to have this if I want, but I want to do the first 2 weeks without any of the "treats".

Tonight will prove to be a bigger challenge for me.  I have bookclub and always love going but I never know what the hostess will have on the menu.  Hopefully if it turns out to be a pasta main dish that there will also be salad and I will fill up on salad.  There will also be wine and I haven't decided if  I will allow myself to have a glass.  At this point I say no but we will see.  I woll NOT have dessert, lol.  We will be discussing the book, Extremely Loud & Incredibly Close by Jonathan Safran Foer.

Week 1, day 6 - Jorge Cruise's "The Belly Fat Cure - Fast track"

Another day and I am still going strong!  I am feeling great after achieving my first "run".

I am down another 1/2 pound, yippee!  I am happy that I am almost to my 1 week mark.  I will have a challenge tonight as I have to work at a community "fish fry".  I think I will be okay, as I don't love the fried fish anyway.  If I do eat any of it I will take the breading off of it.

MEALS:
Meal #1:   11:00 am - 2 slices uncured bacon, 1 egg, coffee with half & half , vanilla & stevia. (Probiotic taken 30 minutes after this meal)
Snack: No Snack
Meal #2: 2:30 pm - 4 ozs of extra lean ground sirloin cooked with 1 slice of cheddar cheese, 1/2 avocado, 1/2 cup mushrooms & dash of hot sauce.  (Probiotic taken 30 minutes after this meal)
Snack:  15 almonds, 8 cashews, 1 scoop of MetRX Protein Powder with 8 ozs water
Meal #3: 4 shrimp (fried but I removed the breading), 3 ozs of fried cod (again, I removed the breading from it).  2 slices of reduced sodium, no nitrate turkey breast with 1 oz of brie & 1/2 oz of cream cheese. (Probiotic taken 30 minutes after this meal)
Sugar:  2.8g (another great sugar free day)
Carbs: 31g
Water: 8 glasses

Week 1, Day 5 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Today I am on day 5 in my first week of Jore Cruise's "The Belly Fat Cure - Fast Track".  It has been easy to stay on track.  I found it amazing that I have not consumed any added sugar or artificial sweeteners and I have only consumed carbs from vegetables.  I am not eating any fruit at this time either and do still miss my morning banana.  (I know, I keep saying that).  Amazingly, I am not actually craving anything, but I do miss eating certain foods out of habit, comfort and just plain love for certain foods.

I have lost 6 pounds already and I hope my weight will continue to go down over the next few weeks.  I will stay on Jorge's Fast Track program for the first 2 weeks and then evaluate how I feel, where I am at and decide if I will start eating a bit more carbs.  Right now my daily average intake of carbs is only 15 - 30g carbs total and about 5g - 8g of sugar total.  This has been hard, but possible by eating lean meats and good vegetables low in carbs.

I find that if I get creative and make tasty meals I don't really crave the carbs (brown rice, quinoa, Ezekiel sprouted grain bread, etc), but I miss them.  I feel very satisfied after eating.  Jorge suggests we stop eating just before we feel full.  I do that and then just get busy so I won't think about eating things I might be missing.

MEALS:
Meal #1:   8:30 am - 2 slices uncured bacon, 1 egg, coffee with half & half , vanilla & stevia. (Probiotic taken 30 minnutes after this meal)
Snack:    No Snack
Meal #2: 2:30 pm -  1 cup ceviche (shrimp, scallops, avocado, bell pepper, jalapeno, lemon/lime juice, chile powder), 2 Arugula and Brie Salad with 2 tbs shredded parmesan cheese & lemon juice, olive oil dressing. (Probiotic taken 30 minutes after this meal)
Snack: No snack
Meal #3: 4 ozs of extra lean ground sirloin cooked with 1 slice of cheddar cheese, 1/2 avocado, 1/2 cup mushrooms & dash of hot sauce. (mmm, good).    1 cup of shredded cabbage with tiny bit of shredded carrot, and cilantro with 1 tsp of asian dressing. Coffee with half & half , vanilla & stevia.(Probiotic taken 30 minutes after this meal)
Sugar:  5.1g (4g came from the asian dressing, this was an amazing sugar free day)
Carbs: 35g
Water: 8 glasses

Week 1, Day 4 - Jorge Cruise Belly Fat Cure - Fast track

Today was a long day at school.  We are finishing up Kinesiology and reviewing our NASM book quite thoroughly.  We ended our day by running.  I have never really "ran" before so this was not fun for me.  I don't hsve proper training in running but plan to take some classes such as the "From Couch to 5K" course to learn proper techniques.  Funny, my legs were not tired but my lungs were on fire!  I hope to get better at it, but for now....just not my thing. 

I am feeling pretty good on Jorge Cruise's Belly Fat Cure - Fast track.  I still miss my little banana and Ezekiel toast, but....not forever, I will add them back in after I have everything under control.  I can't say I am having cravings for anything which amazes me, but I DO miss certain things I used to eat out of habit, comfort, etc.

This morning I had a great bootcamp workout.  I did Scott Colby's "5280" workout from his Bootcamps on Demand program.

Warm Up: 5:00 minutes

Push Ups x 12
Squats x 20
Spiderman Climbs x 20
Jumping Jacks x 30
(2 rounds of this)
The object is to do 4 rounds of the 4 intervals for a total of 1 mile sprinting as well as a tough workout of various exercises.

Sprint 100 yards (1/16th mile)
Lizard crawl push ups x 20
Side to side Squat jumps x 20

Sprint 100 yards
Mountain Jumpers x 20
Squat Thrust – Broad Jumps x 20

Spint 100 yards
Spiderman Plank x 20 (10 each side)
Get Ups x 20

Sprint x 100 yards
Suicide Plank x 20
In Outs x 20

4 rounds of this entire circuit – rest as needed.

I was only able to complete 2 rounds of this workout as I had a time constraint (and a NASM Chapters test at school).  It took me about 30:00 minutes to complete the 2 rounds.

Afternoon Workout:

Warm Up - 5:00 minutes
Myofascial (Foam Rolling), Dynamic Stretching to warm up calves, hip flexors, quads, hamstrings, etc.

Run 4 laps of 20:00 minutes without stopping.  (each lap is just over 1/2 mile).
I ran the first 2 laps and did a combo of speed walking & light jogging (read lungs burning) for 1 1/2 laps.  It took me 22:00 minutes to cmplete.

5:00 Minutes stretching out  calves, hip flexors, quads, hamstrings, etc.

MEALS:
Meal #1:   7:30 am - 2 slices uncured bacon, 1 egg, coffee with half & half , vanilla & stevia. (Probiotic taken 30 minnutes after this meal)
Snack:    Harboiled egg, 15 raw almonds
Meal #2: 2:30 pm -  4 oz grilled chicken breast, 2 cups cauliflower, hot sauce., 2 pats of butter. 2 tbs shredded parmesan cheese. (Probiotic taken 30 minutes after this meal)
Snack: No snack
Meal #3: 6 ozs of lean beef cooked with green bell peppers, garlic , olive oil & hot sauce.  2 cups of arugula, shredded parmesan cheese, olive oil , lemon & garlic dressing and small piece of Brie cheese.   (Probiotic taken 30 minutes after this meal)
Sugar:  gms
Carbs: g
Water: 9 glasses

Week 1, day 2 - Jorge Cruise Fast Track

Hi,

So, I survived my first day, yesterday.  I kept myself super busy and was surprised that I was able to stay on track and not feel tired.  My mind did not have a lot of time to wander into the carb zone, lol.  I even bypassed my treat at night.  I estimated via Sparkpeople.com that I ate just over 1200 calories but the amazing thing was that in all of those calories only 7 grams were sugar and about 28 grams were carbs.  Amazing.  I will admit my fat grams were up higher that I am supposed to ingest but it was healthy fats except for the bit of butter I had with my dinner, but I will keep an eye on my fat intake and be more selective when it comes to eating it.

I do miss my morning Ezekiel Sprouted grain bread and my daily Banana (dear, sweet banana, you are dearly missed, sigh).

I know this is not forever but I am going to do this for at least 2 weeks and see how it goes.  I ordered Jorge Cruise's older book combo "The Belly Fat Cure & Carb & Sugar Counter"

I was interested in the first book as well because it will offer the option of having and counting carb servings and also has a lot of great recipes.  I am a carb & sugar lover so cutting both of those things out of my life would not be a lifelong option for me so learning how to manage these things would be great!

I didn't work out today and I feel badly about it, but I usually work out at school on Mondays & Wednesdays, but I woke up with an eye infection this morning and didn't want to infect my class so I stayed home.  I will get back on track with the workouts and try to work smarter, not harder.

MEALS:
Meal #1: 9:30 am - 2 slices uncured bacon, 1 eggs, coffee with half & half , vanilla & stevia. (Probiotic taken 30 minnutes after this meal)
Snack:    No snack
Meal #2:  1:00 pm - 3 oz of chicken, 1 cup of asparagus, shredded parmesan cheese, 1 pats of butter (Probiotic taken 30 minutes after this meal)
Snack:  1/2 oz cream cheese, 2 slices of reduced sodium, no nitrate turkey breast, 20 almonds
Meal #3: 12 large shrimp, 1 1/2 cup of brussels sprouts, hot sauce. (Probiotic taken 30 minutes after this meal)
Sugar: 8.1 gms
Carbs: 30.9
Water: 8 glasses

Week 1, Day 1 - So Far So Good!

Well, I am winding up my first day of Jorge Cruise's "The Belly Fat Cure - Fast Track"

I drank my coffee with half & half, a dash of vanilla extract & 1 bit of Stevia.  I must say it was quite good and made it easier to give up my sugar free, vanilla sweetener that I have been hooked on.

It has also been interesting not eating any grains.  I am a girl who loves her grains, especially my Ezekiel sprouted grain bread.  Hopefully i will be okay these next 2 weeks of the fast track program.  I am entering into night time which is when I usually have strong cravings for sweets and choxolate, but thankfully Jorge has made arrangements for that and allows me to have some dark chocolate.  I can even have red wine or a hot beverage if I like.  But I am really going to try and not indulge unless I really have to.

MEALS:
Meal #1:   9:30 am - 2 slices uncured bacon, 2 eggs, 1 slice of cheddar, coffee with half & half , vanilla & stevia.  (Probiotic taken 30 minnutes after this meal)
Snack:    11:30 am - 20 raw almonds
Meal #2:  2:30 pm - 3 oz of chicken, 1 1/2 cups of broccoli cooked in olive oil with fresh garlic.
Snack:  4:00 pm - 12 raw almonds, 1 Tsp Almond butter, 2 Tbs of shredded parmesan cheese. (Probiotic taken 30 minutes after this meal)
Meal #3: 9:00 pm - 4 oz chicken breast, asparagus, shredded parmesan cheese, 2 pats of butter (Probiotic taken 30 minutes after this meal)
Sugar: 7.0 gms
Carbs: 33.1
Water: 9 glasses

♥ 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 ♥ Sat. May 21, 2011

Week 10, Day 6
My SMART Quest for today is:  I am going to continue to try and stay positive.   I know that on Monday I will give myself completely to this program and give my all both to my eating as well as my workouts!  I know I can do it!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
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.

I am still really trying to do some different moves to change things up!


Prisoner Squat Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 33, 28, 26, 28, 24, 31, 28, 24 reps per round.  OMG!  These really burned out my quads!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds -  37, 38, 37, 38, 38, 38, 39, 39 reps per round!
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 4, 4 4, 4, 4, 4, 4, 4 reps per round!
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 21, 22, 21, 22, 23, 22, 22 reps per round!
Bowling Lunges   - 30 seconds on, 10 seconds rest x 8 rounds - 64, 65, 66, 65, 65, 66, 66, 66 reps per round! I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups! My legs felt like rubber.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 21, 19, 20, 19 reps per round, Right Leg: 19, 18, 19, 19 reps per round!  

♥ SMART Quest ♥ Wed. May 4, 2011

Week 8, Day 3
My SMART Quest for today is:  Today is supposed to be a reward meal day. I don't want to have one, but we are supposed to meet friends later, so I will see what happens. I plan to be good during the day just in case.

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 21, week 7, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 8

Weight Based Interval Training # 2

BOSU Spiderman Climbs with Push Ups x 20 total push ups     
DB Squat With Rotational Overhead Press (17.5 lb Dumbbells) x 16 reps total (8 each side)Bodyweight Rows Feet on Stability Ball (Bosu Ball) x 20 reps (10 reps on Bosu, 10 reps feet on floor)
DB Reverse Lunge to Side Raise (15 lb & 12 lb Dumbbells)x 16 reps  total (8 each leg)

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

 I think I slept fairly well.  I used 17.5 lb Dumbbells for the Rotational Overhead Press again.  For the DB Rev. Lunge to Side Raise, I started with 15 lb dumbbells for round #1, but went down to 12 lb dumbbells for rounds 2 & 3.  Last week i did the opposite.  I felt tired again during this workout.
I was able to complete 3 rounds in 17:37 minutes.  I decided to finish a 4th round.  It took 22:43 minutes to finish.

R#1 - 6:23, R# 2 - 5:41,  R#3 - 5:33 R#4 - 5:06


WATER: 7 glasses

MINDSET: I had sort of an odd eating day.  I had to go and run errands which kept me out most f the day and I didn't bring food with me.  I then came home and ate bread!  i was just really wanting it and I know the dangers of being over-hungry!  I didn't eat much the rest of the day, but I just ate poorly.  I still was at a deficit, but not in a healthy way, oh well, there is always tomorrow!

♥ SMART Quest ♥ Tues. May 3, 2011

Week 8, Day 2
My SMART Quest for today is: Try to stay focused on my eating.  I have been feeling bloaty and it is discouraging.  Switch u my eating and tweak it a bit.
SLEEP:   6  hours - I went to bed at 11:00 pm , awoke at 5:00 am. 
AWOKE: 5:00 am
WARM UP: 5:25 am - I added extra reps to my warm up!  (kept the push ups the same)
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 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
Side to Side Ski Jump Ropes 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
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.  As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (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
Side Jump Kicks with Side Squats (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges - x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans (running as fast as I can, side to side motion, high knees) 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 always try to do a few different exercises to change it up a bit.  I guess I get comfortable doing many of the same exercises.  Good workout though.  I am always very sweaty and wiped out!

♥ SMART Quest ♥ Mon. May 2, 2011

Week 8, Day 1
My SMART Quest for today is: Stay on track & focused.  I think I  need to work a little harder, even though I feel I am working very hard, things have been slow going for me.  I feel like I have it a plateau!
Awoke:  5:00 am

Warm Up: 5:25 am 

12 push ups

20 squats

20 spiderman climbs

30 jumping jacks

Completed 2 rounds!  I have added a few 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 #1, week 8, from Ageless Abs 2 Program!  I will continue to add the extra reps and do the more advanced moves.   


Metabolic Acceleration Phase - Week 8

Weight Based Interval Training # 1 


BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps 
DB Reverse Lunge with Overhead Press (17.5 / 15 lb. dumbbells) x 16 reps (8 reps each leg)
BOSU DB Bent Over Row and Raise  (15 lb dumbbells) x 16 reps 
DB Renegade Row - T Stabilization (15 lb. dumbbells) x 20 reps (10 reps each side)

As many rounds as possible in 20 minutes.  Rest only as needed.
I was really tired again.  I went to bed at a decent time, but I think I got used to sleeping in a little.  I have been very tired all the time lately.  I used the same 15 lb dumbbells as last Monday.  I bumped up 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press for the first round  but with the added reps I felt really fatigued and went back down to the 15 lb dumbbells. Same as last week  all of the weights felt super heavy again. I had to give myself a "pep talk" again toward the end to keep going!

I was able to complete 3 rounds in exactly 19:54 minutes. I was surprised that I was able to get the 3 rounds in within the 20;00 minutes, it seemed like it was taking longer.  I was really huffing and grunting through the last reps of the Renegade Row.  Drenched in sweat when this was done!

R#1 - 7:30, R# 2 - 6:13,  R#3 - 6:11  (boy that first round took me much longer than last week, but I shaved a few seconds off of the other rounds)

I finished this workout with a 5 minute Couplet Finisher #1

Finish this workout with Finisher #1 consisting of

30 Push Ups + 30 Squat Jumps

20 Push Ups + 20 Squat Jumps
10 Push Ups + 10 Squat Jumps

It took me 3:15 seconds to complete the Finisher!  I shaved off 1:07 from last week, but I felt that racing to go faster I didn't feel like the push ups were as challenging.  I am a firm believer in form over speed and I have found that going slower with the push ups actually makes them a bit harder to do, which I like.

Last Monday I was down to my lowest weight since both programs! This week 9so far), my measurements stayed the same, but i am still u about 1 lb.  No worries, just something for me to think about!

MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (same)
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (same)
Mid Thigh - 20 3/8"" (-1/8")
Knee - 17" (same)
Calves - 14 3/8" (same)
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)

I was really tied after my workout and went back to bed to take a nap for 2 hours.  I didn't eat until much later:

MEALS: 

Meal #1:  9:20 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm -  egg white omelet with 1/2 oz cheese
Meal #3: 2:30 pm -   reward meal: 1/2 cheese calzone (picked out 1/3 of the cheese), green salad, few bites of chocolate cake.  I didn't binge.
Meal #4: 7:30 pm -    not really hungry.  Small serving of whole foods fresh made tortilla chips & 1 small original Pinkberry with mango, coconut & chocolate chips.

WATER: 8 glasses

MINDSET: I have been really tired lately.  Not sure why.  I slept in everyday last week for spring break.  I found that I was actually more tired during my workout form the extra sleep.  I had no trouble getting up this morning to work out, but afterwards I was exhausted and had to take a 2 hour nap.  I felt much better.  I am going to bed soon to see if that will help.  I feel I have hit  a plateau.  I will figure out how to tweak my eating again and keep my workouts at a very advanced level.  I know things are smaller as most of my old clothes fit now.  My stomach seems to be swollen or bloated lately.  I was hoping my waist would go down a bit more.  Thank goodness I have taken other measurements than my waist or I would really be discouraged.

♥ SMART Quest ♥ Fri. April 29, 2011

Week 7, Day 5
My SMART Quest for today is:  Get a good stretch in.  My arms are a bit sore from yesterday's workout!  I think doing the knee raises on the Ultimate Body press Dip Bar was to much.  My shoulders are tight today!
Awoke:  7:00 am

Warm Up: 7:40 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:  7:50 am

Today I am doing Scott Colby's Weight Based Interval Training#3, week 7, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 7

Weight Based Interval Training # 3


DB Renegade Rows with Push Up and T-Stabilization  (12 lb. Dumbbells) x 16 push ups (8 rows each side) 
DB Bulgarian Split Squat with Overhead Press (15 lb Dumbbells) x 24 total (12 each side)
BOSU DB Side-Front Raise Combo (8 lb Dumbbells) x 16 (each time your arms come down equals 1 rep, will have to use fairly light weight)
DB One Legged Step Up (15 lb Dumbbells) x 24 each side
As many rounds as possible in 20 minutes.  Rest only as needed.


I was able to complete 2 1/2 rounds in exactly 21:30 minutes. It took me so long to complete each round.  The push ups were killer and so were the Bulgarian over head presses.  I was so wiped out for some reason that I decided not to finish the 3rd round after the timer went off.  I just finished the exercise i was working on when the timer buzzed.  My arms were shaking and my shoulders and triceps were sore and fatigued.

R#1 - 8:36, R# 2 - 8:26,  1/2 of R#3 - 4:28 - Total 21:30 minutes

I finished this workout with Finisher #2 consisting of30 Dips + 30 Jumping Lunges (total)
20 Dips + 20 Jumping Lunges (total)
10 Dips + 10 Jumping Lunges (total)

Wow oh wow!  This was killer on my arms.  They were already sore and rubbery!

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm - 2 slices uncured bacon
Meal #3: 2:30 pm -   grilled bbq chicken salad 1/2 focaccia bread
Meal #4: 6:00 pm -   2 slices toasted Ezekiel Bread with small amount of butter & jam
Meal #5: 8:30 pm -   Grilled chicken, 1 carrot with hummus

WATER: 7 glasses

MINDSET: I was having sort of a down feeling today, but I managed to push it aside, and eat well.  I am still feeling bloaty, hope that goes away, ugh!  I was glad to get my workout over with today.  For some reason it was really tough!