♥ 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 ♥ 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!

♥ 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 ♥ Fri. May 6, 2011

Week 8, Day 5
My SMART Quest for today is:  I am really depressed today!  has some personal issues come up yesterday, but I refuse to let them keep me from working out! I am exhausted.  Stayed up very late! Not the usual late Friday for my daughter to go to school so I had to get up and workout with less sleep, oh well!  Of course this is the workout I DREAD!  I hope I will get through it!
Awoke:  5:00 am

Warm Up: 5:40 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:  5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#3, week 8, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 8

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 (17.5 lb Dumbbells) x 20 total (10 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.


This week I bumped up to 17.5 lbs from 15 lbs last week for the DB Bulgarian Split Squat with Overhead Press.  I don't like this exercise, but I added extra weights and took off the extra reps.  It worked out good.. I kept the other exercises with the same weights and reps as last week.  I actually felt a little stronger so i was able to complete 3 full rounds instead of 2 1/2 like last week.
I was able to complete 3 rounds in 23:15 minutes. It still took longer to complete each round.  The push ups were killer and so were the Bulgarian over head presses. I made myself finish the 3rd round after the timer went off.  I really felt a sense of accomplishment especially since I had such an emotional roller coaster ride yesterday.
R#1 - 8:00, R# 2 - 7:43,  1/2, R#3 - 7:32 - Total 23:15 minutes

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

A little easier to complete this week.  Total time: 4:07

♥ 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!

♥ SMART Quest ♥ Thurs. April 28, 2011

Week 7, Day 4
My SMART Quest for today is:  Keep moving forward. I am feeling a bit bloaty today after yesterday's Reward Meal!  I will try to drink plenty of water today! 

SLEEP:   7 1/2 hours - I went to bed  at 11:30 am , awoke at 7:00 am
AWOKE: 7:00 am
WARM UP: 7:55 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. 


Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 99, 100, 99, 99, 99, 98, 99 reps per round. Much better this time.  I was able to do more reps.
BOSU Mountain Jumper Push Ups -  30 seconds on, 10 seconds rest x 8 rounds - 9, 8, 8, 8, 8, 8, 8, 9 reps per round! 
Knee Raises ( Knee Pull Up on the UBP Dip Bar) This is from Zuzana's BodyRock.tv site - see photo below. -  30 seconds on, 10 seconds rest x 8 rounds - 14, 14, 13, 10, 13, 13, 12, 13 reps per round!   These were very difficult to do, ouch!  My shoulders, triceps & abs could really feel it.
Jumping Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 40, 40, 41, 40, 41, 40, 42, 43 reps per round!  I was much slower on this for some reason.
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 67, 65, 65, 65, 65, 67, 66, 67 reps per round!  I was able to add a few more reps!
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 18, 18, 19, 18 reps per round, Right Leg: 18, 17, 16, 17 reps per round!  Oh my goodness this was difficult.  Every round got harder and the weights felt heavier.

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm -  egg white omelet,
Meal #3: 3:00 pm -   grilled tilapia fillet, steamed broccoli, 3 dried plums, 6 raw almonds.
Meal #4: 5:30 pm -   2 slices toasted Ezekiel sprouted grain bread with 1 Tbs. natural peanut butter
Meal #5: 8:00 pm - 5 ozs, grilled chicken

WATER: 8 glasses

 MINDSET: Well, I wasn't happy about feeling bloaty all day from last night's reward meal, but I know I need to cycle my calories, etc.  I have been good with eating and workouts.  I haven't been good about taking photos.  I will definitely take them on Monday!  It has been hard having my daughter home for spring break.  I think I can see a difference in my muscle tone.  I am hoping my things will look smaller!

♥ SMART Quest ♥ Wed. April 27, 2011

Week 7, 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:  6:30 am

Warm Up: 7:20 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:  7:25 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 7

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 got a good amount of sleep. I used 17.5 lb Dumbbells for the Rotational Overhead Press. It was a good weight with the added reps.  For the DB Rev. Lunge to Side Raise, I started with 12 lb dumbbells for round #1, but bumped up to 15 lb dumbbells for rounds 2 & 3.  For round #4 I had to go back down to 12 lbs, as I was too tired to keep good form with the added reps.

I was able to complete 3 rounds in exactly 18:00 minutes.  I decided to finish a 4th round.  It took about 23:00 minutes to finish.

R#1 - 5:51, R# 2 - 6:03,  R#3 - 6:05 R#4 - 5:17


MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:45 pm -  egg white omelet, 2 slices uncured bacon
Meal #3: 4:30 pm -   grilled chicken & grilled lean beef with brown rice & mixed steamed veggies.
Meal #4: 7:30 pm -    Reward Meal - Ceviche, spinach salad, small serving chips & salsa, chocolate & red wine (ugh, I feel bloaty)

WATER: 9 glasses

MINDSET: Felt pretty good today.  Hope things continue in a good path.  Wish I hadn't had a reward meal, but I did, so we will see what happens.

♥ SMART Quest ♥ Tues. April 26, 2011

Week 7, Day 2
My SMART Quest for today is:  Try and eat all of my meals.  It has been hard to eat every 3 hours and I tend to miss a couple of my meals. I am not binging, but I certainly don't want to starve myself either as i know that is not good for my metabolism.


SLEEP:   7 1/2  hours - I went to bed at 11:00 pm , awoke at 6:30 am. 
AWOKE: 6:30 am
WARM UP: 7:35 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
Switch Kicks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrust Mountain Climbers with Push Ups x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat 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
Plank Jacks (see Scott's video, ouch!) - 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

Dear thighs.
As I write this I hope you are feeling the burn and are starting to melt!  It is time for you to go.  I won't miss you! (giggle).

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 was sweating like crazy by the end of this work out.  I added 3 of Scott's workouts from one of his videos.  The Squat Thrust Mountain Climbers with push ups, Squat Jacks, and Plank jacks!  My oh my were my legs on fire as well as my heart racing!  With all of the other "kick" moves I did, my legs were really feeling it. 

MEALS:

Meal #1:  9:00 am -  coffee & sugar free creamer, 1 small banana

Meal #2:  12:00 pm -Scrambled egg whites
Meal #3:  3:00 pm - Light Chinese chicken salad wrap with small side of fresh fruit
Meal #4: 4:00 pm -
Meal #5: 7:30 pm - grilled chicken , snap peas dipped in hummus
WATER: 8 glasses

MINDSET: While I continue to struggle with personal issues, I won't let them tear me down.  I am better than that.  I will keep looking to my "Why" and pray for success!

♥ SMART Quest ♥ Mon. April 25, 2011

Week 7, Day 1
My SMART Quest for today is:  I feel like I did really well with my Reward meal for Easter!  So my goal for today is to stay energized and stay on track!
Awoke:  7:00 am

Warm Up: 7:45 am 

12 push ups

16 squats

16 spiderman climbs

20 jumping jacks

Completed 2 rounds!  I have added a few 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 #1, week 7, from Ageless Abs 2 Program!  I will continue to add more reps and do more advanced moves.   


Metabolic Acceleration Phase - Week 7

Weight Based Interval Training # 1 


BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps 
DB Reverse Lunge with Overhead Press (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 feeling like I was dragging a bit.  I think Mondays are always a bit tough!  It was hard to get through each round.  I was counting the rounds down, lol.
I tried to use 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press, but with the added rep and me feeling tired, I stuck with the 15 lb dumbbells.  All of the weights felt super heavy today.  I almost felt nauseous while working out, but just kept giving myself a "pep talk" to keep going!

I was able to complete 3 rounds in exactly 20:00 minutes.  It was wonderful to hear the Gymboss beeping right when I finished that 3rd round!
R#1 - 6:43, R# 2 - 6:39,  R#3 - 6:38  (my times were about the same as last week even though I added extra weight)

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 4:22 seconds to complete the Finisher! 
I was sure Scott could hear me cussing him out this morning.  I sure do love push ups, but geez!  My arms were rubber and I was exhausted!

I am down to my lowest weight since both programs!  I lost another couple of pounds!  Excellent!  I didn't take photos again as my daughter is home for the week, and I won't do this in front of anyone, lol.  next week for sure or maybe tomorrow while she is asleep!

MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (- 1/4")
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (- .25")
Mid Thigh - 20 1/2" (same)
Knee - 17" (same)
Calves - 14 3/8" (- 1/8")
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:45 pm -  tilapia fish fillet, steamed broccoli
Meal #3: 4:30 pm -  
Meal #4: 7:30 pm -    Grilled chicken, 2 Persian cucumbers & hummus,  5 dried plums
WATER: 8 glasses

 MINDSET:  I really should have eaten more today.  I had to go grocery shopping to get good food in the house.  I had a great Reward Meal yesterday.  We went to see my son at UC Irvine, picked him up and went to lunch at "Il Fornaio" Italian Restaurant in Irvine.  It was delicious.  I started with bread (yes!!!!) and then a healthy salad of arugula & roasted beets with a lemon vinaigrette.  My main course was home made butternut squash ravioli with crispy sage (oh my gosh, this was awesome).  It is one of my favorite things to eat at this restaurant.  I followed this up with a few bites of Tiramisu that my kids devoured!  When I got home I was so tired I took a nap.  I awoke and had some Easter chocolate.  After that I mostly drank water for the rest of the night and ate a small serving of light microwave popcorn while watching Disney's WALL-E, what a cute movie!  Loved it!  I had only gained 1 lb from yesterday and I know it will go away this week.

♥ SMART Quest ♥ Sat. April 23, 2011

Week 6, Day 6
My SMART Quest for today is:  Be good today for tomorrow is Easter 7 my reward meal day!  I am looking forward to it as I have been so good with my eating.  actually I have not eaten as much as I should, so I plan to have a good meal but not over do it!
. 

SLEEP:   7  hours - I went to bed  at 12:30 am , awoke at 7:30 am
AWOKE: 7:30 am
WARM UP: 8:00 am
Push Ups x 12

Squats x 12
Spiderman Climbs x 12 total

Jumping Jacks x 20

Performed 2 rounds of this circuit

Today I am doing a series of  5 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.


5 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. 


Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 98, 97, 98, 98, 97, 97, 96 reps per round.  I felt like I was dragging a bit, but went as fast as I could.  Really got my heart rate up and running!
8 Count BOSU Body Builders - - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5.5, 5.5, 5, 5, 5, 5, 5  reps per round! .  Still felt like I was a bit slower than last time! 
Jumping Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 44, 44, 46, 45, 45, 46, 45, 45 reps per round!  
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 19, 20, 20, 19 reps per round, Right Leg: 19, 17, 17, 17 reps per round!  Oh my goodness this was difficult.  Every round got harder and the weights felt heavier.
Knee Hugs (from Zuzana's BodyRock.tv, see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 14, 11, 10, 9, 10, 8, 9, 9 reps per round! I must like the punishment of doing these as a Tabata!  It was hard last 2 times and this time was still very difficult! Ouch!

 Knee Hugs (From Zuzana's Bodyrock.tv)

They look so Innocent!

I ate well this day.  I did not over do it and ate healthy!  Looking forward to tomorrow!  Happy Easter!

♥ SMART Quest ♥ Sat. April 9. 2011

Week 4, Day 6
My SMART Quest for today is:  Well, so far so good!  Since my Reward day I only gained 1 pound!  That is good as I usually rack up 3 lbs before it goes away just from eating a reward meal, lol.  So today I will continue to try and stay on track.  My eating was sparse though out the day yesterday and ended with me eating a few fried shrimp (all that was available). It could have been worse.
For more about my Mindset & Meal Plan please scroll to the bottom of this entry. 

SLEEP:   6 1/2 hours - I went to bed again at 12:00 am , awoke at 7:30 am
AWOKE: 7:30 am
WARM UP: 8:00 am - since I am do9ing the HIIT workkout I needed to do 5 minutes of warming up so I incresed my reps in my normal workout and added an extra round.

Push Ups x 12

Squats x 12
Spiderman Climbs x 12 total

Jumping Jacks x 20

Performed 2 rounds of this circuit

Today I am doing a series of  5 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.



Metabolic Ignition Phase - Week  4


5 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. 



Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 96, 97, 96, 96, 97, 98, 100, 99 reps per round.  I was cranking this out going as fast a I could!
Overhead One Legged Step ups -  30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 13, 13, 11, 13, Right leg - 12, 12, 13, 12 reps per round! 
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 67, 65, 66, 66, 66, 64, 66, 66 reps per round!  I was able to add a few more reps!
8 Count BOSU Body Builders 
Knee Hugs (from Zuzana's BodyRock.tv, see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 13, 10, 8, 10, 9, 9, 9, 10 reps per round! I don't know what I was thinking trying to do these again as a Tabata!  It was hard last time and this time was no better!  My abs were on Fire!  I was crying through this!  8 rounds could not come quick enough!
- 30 seconds on, 10 seconds rest x 8 rounds - 6, 5, 5, 5, 5, 5, 5.5, 5.5  reps per round! .  It was a good challenge to add the BOSU to this move!  Something new to try!

 Knee Hugs (From Zuzana's Bodyrock.tv)

They look so Innocent!

I sure was glad when this was over!  I had that feeling of not wanting to work out agian, but once I got into it, I plowed along!
MEALS:

Meal #1:  10:30 am -  coffee & sugar free creamer
Meal #2:  11:30 am - 1 small banana, 2 slces of uncured bacon
Meal #3: 3:30 pm -  low cal,  low sugar , low carb chicken & couscous salad from Trader Joes, I added a few big handfuls of spinach to the salad as there werent' many greens in it.  It was very good.  1 slice of flatbread, 1 oz cheese
Meal #4: 0:00 pm -
Meal #5: 0:00 pm -
WATER: 4 glasses (so far)

MINDSET:  Having another good day!  My weight is still up that 1 lb from reward day, but I am sure by tis week it will go away and take more weight with it!  I am a bit worried about the coming dumbbell workouts.  I was actually enjoying the bodyweight exercises.  I remember last time being impatient to start the dumbbell weight workouts!  Then I realized how they got hader each week, and now I don't want to start, lol.  Oh well, I will just do it, I rememeber how defined my arms started looking after these workouts!

♥ SMART Quest ♥ Tues. April 5, 2011

Week 4, Day 2
My SMART Quest for today is:  Remain positive, see the bigger picture!  The results are slower, but what I am doing for my body, my life is so good!
Sleep:   5 1/2 hours - Went to bed about 11:30 pm  - I know I should have gone to sleep earlier, I had such a busy day yesterday, but I stayed up.  I am sleepy today and have another busy day ahead of me.
Awoke:  5:00 am

Warm Up: 5:25 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  5:30 am

Today I am doing a series of  5 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.


Metabolic Ignition Phase - Weeks 3 and 4

5 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. 


Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 5.5, 5.5, 5.5, 5.5, 5.5, 5, 5, 5 reps per round.  These are so tough to do.  I don't enjoy them, lol.
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 23, 23, 24, 23, 23, 22, 23  reps per round! .
Overhead One Legged Step ups with Squat Thrust Push Ups (from Zuzana's Bodyrock.tv See photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 4.5, 4, 3.5, 3.5, Right leg - 3.5, 3.5, 3.5, 3 reps per round!  These are sort of a crazy move.  Do the 1 legged overhead step up and then jump down into a squat thrust with a push up and then jump back up, repeat.  UGH!
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 65, 64, 63, 65, 65, 65, 65, 65 reps per round!
Side Kicks with Jump Squats with Ankle Weights - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 17, 16, 16, 17 reps per round! Lt leg - 19, 19, 19, 18 reps per round! I decided to up the burn by adding ankle weights.  I could definitely feel it!

Burpee Step Up aka Overhead One Legged Step Ups with Squat Thrust Push Ups
 - from Zuzana's 400 Rep Burpee Workout

The one thing I did differently was to raise my arms up
straight over my head as I stepped up

Finish with a squat thrust with a push up
also know as a "Burpee"

MEALS: 

Meal #1: 7:00 am - 1 banana, coffee with sugar free creamer

Meal #2: 10:30 pm - egg white omlette with spinach & tomatoes

Meal #3: 1:30 pm -  3.5 ozs chicken breast, 6 raw walnut halves, 4 dried apricots

Meal #4: 5:30 pm - 2 slices Ezekiel Sprouted Grain Bread with 1 tbs of natural peanut butter.

Meal #5: 6:30 pm -  8 raw almonds 4 dried apricot halves.

WATER:  8 glasses

MINDSET: I have felt fairly good today.  I have been keeping myself really busy so I won't think about food or want to eat bad things.  I find that if I don't get started on the bad stuff I am okay, but once it crosses my lips, I am doomed, lol.