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!
Saturday, July 30, 2011
♥ 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!
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!
Thursday, July 28, 2011
♥ 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)
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)
Wednesday, July 27, 2011
♥ 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!
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!
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!
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