This morning I had a terrific and challenging workout. I have been working out consistently for a few years now, 6 days a week so I am trying to push myself harder. I did a nice circuit training workout consisting of 12 different exercises. 46 reps of each as quickly as possible with minimal rest. Exhausting! The Stability Ball Hamstring Curls were killer. I am sure I will be feeling it in my hamstrings tomorrow!



Squat Thrusts x 46

Dumbbell push ups x 46

DB Squat Press x 46 with 15 lb Dumbbells

One Legged Step Ups – 46 each leg with 15 lb dumbbells

Grasshoppers - 46 each side

Stability Ball Hamstring Curls x 46 (ouch)

Jumping Lunges – 46 total

Side to Side Squat Jumps x 46

In/Outs x 46

Kettlebell High Pull or Kettlebell Swing x 46 ( I did 56 with a 15 lb KB)

Russian Twists – 46 each side

Squats x 46

I was glad when this was over, but I also felt invigorated!
My eating has been pretty decent. I have been staying in my caloric range and eating cleanly. Hopefully it will be enough to push me out of my plateau!

and so on for 10 rounds (Like Monday)

So it will look like this:
R1: 1, 2, 3 reps
R2: 2, 4, 6 reps
R3: 3, 6, 9 reps
R4: 4, 8, 12 reps
R5: 5, 10, 15 reps
R6: 6, 12, 18 reps
R7: 7, 14, 21 reps
R8: 8, 16, 24 reps
R9: 9, 18, 27 reps
R10: 10, 20, 30 reps

Each round, add 1 rep to the DB One Legged Step Ups, 2 reps to the Jumping Lunges, and 3 reps to the Step Jumps

Week 2, Day 1 - Monday, Jan. 9, 2012

SMART Goal: Continue to be good with my eating. I still find myself wanting things my body doesn't need. I will keep my goal in sight and strive to reach a little farther each day!

Let's face it, we all have such good intentions, right? We want to succeed but we are often our own worse enemies and saboteurs! I just have to remind myself that I can have what I want...in small quantities on specific days. I don't have to eat like a rabbit, there are some terrific meals to be created using good simple foods. My son is living proof of that. He has been a vegetarian for over 1 year. I have no plans to be a vegetarian but the recipes he comes up with are amazingly delicious, healthy and very satisfying! Tonight he made "Black Bean Burgers". I will try and post a photo of them with the recipe this week! Good eats!

I am currently enrolled in a terrific Personal Fitness Trainer program at the California Healing Arts College in West Los Angeles. I will be getting my NASM Certification. It is a 1 year program with an extern-ship at a gym. I didn't realize how difficult classes would be. We have finished Anatomy & Exercise Physiology (that was really tough) and we will be starting Kineseology soon. It is a long 9 hour day of classes, labs & training.

I am learning so much, a lot more than I had ever anticipated. Most trainers get their certification on line, but I really couldn't see myself being a good and credible trainer without the knowledge and hands on experience I am getting at the school. I will post about my experiences from time to time.

Today is a tough workout from Scott Colby's  Bootcamps on Demand Program.
  I like his style of workouts. It looks easy on paper but I a sure this one will leave my body screaming as usual.

Upper Body Push Ladder

Round 1:
DB Squat with Rotational Press x 1 each,
Lizard Crawl Push Ups x 2,
DB Squat with Front Raise x 3

Round 2:
DB Squat with Rotational Press x 2 each,
Lizard Crawl Push Ups x 4,
DB Squat with Front Raise x 6
and so on for 10 rounds

So it will look like this:
R1: 1, 2, 3 reps
R2: 2, 4, 6 reps
R3: 3, 6, 9 reps
R4: 4, 8, 12 reps
R5: 5, 10, 15 reps
R6: 6, 12, 18 reps
R7: 7, 14, 21 reps
R8: 8, 16, 24 reps
R9: 9, 18, 27 reps
R10: 10, 20, 30 reps
(Round 10: DB Squat with Rotational Press x 10 each, Lizard Crawl Push Ups x 20,DB Squat with Front Raise x 30)

Each round, add 1 rep to the DB Squat with Rotational Press, 2 reps to the Lizard Crawl Push Ups and 3 reps to the DB Squat with Front Raise
there are 10 rounds total.

This was a tough workout! I used 12 lb. Dumbbells and as the rounds progressed, they got heavier and heavier as my muscles fatigued. I have an inflamed rotator cuff on my left shoulder so I used a hammerhead grip on the dumbbells for the DB Squat with Front Raise to keep the pain at bay.

It took me 34:00 to complete this workout. A lot longer than I had anticipated. Loved it!

Timed Weight Based Interval Workout - Extreme Fat Burning
I love doing Scott Colby's Boot Camps On Demand Workouts and highly recommend them to anyone looking for a challenging "bootcamp style" workout that will leave you drenched and your heart racing!

I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds

"Stay Put" Workout!

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

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

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


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

So, I have been neglecting this blog because I have actually been hanging out at Sparkpeople.com.

I am going to try to keep up with my blog here and try to stay motivated and hopefully motivate you!

If you are feeling like me then you are feeling fat, bloaty, stuffed and in my case suddenly deconditioned! It is that time of year where I tend to spend 7 - 10 days misbehaving. I swear every year I won't do it, but alas, I always seem to fall into the same rut.

If this sounds familiar, don't beat yourself up. lets just get back on track, cut our losses and make a commitment to a new healthy lifestyle and a new healthy you!

No diets here, (that's a bad word), just good healthy, clean eating and a desire to get up and get moving!

What are YOU going to do today?

Time to download some new music to the old Ipod and get going. Even if you just move 10 minutes 3 times a day you will feel better and start on your Quest for a new Best YOU!