Quest Bars are YUMMO!

This is yesterday's outfit, nothing new but the tee shirt from Ann Taylor the scarf is from Cateos and the boot shoes, Payless crops from Old Navy.

Woo woo......I am super happy my Quest Bars came!

I love the lemon!

Of course they don't make a bad flavor, but lemon is such a treat to me. I was able to eat one between clients and it sure saved my energy level.

Last nights workouts again a double!

Workout - 2 clients back to back
Time of workout - 2 hrs
Cals burned = 297

#1
Step ups
TRX plank to scissors to double leg in and outs
Bench press - 15lb

Skull crushers - 10lb
T lateral lifts - 5lbs
Walking lunges

Back rows - 25lb
Bicep curls - 15lb
Burpees - 1 min

Bench hops - 1 min
Bench dips - 1 min
Leg lift dips - 30 sec

Boxing rounds
Jabs R
Jabs L
Combo Jabs

Bicycles w/palate's ball
Reverse crunch w/palate's ball

#2
Step ups
10 plyo jump low step
Back rows 25lb

Sand bag clean and press
Bench press 10lb
TRX plank hold to scissor to single leg mt climbers

Incline bench press
High plyo 1 min
Calve lifts 3-way

Single leg lunge w/shoulder press
Low step with later lifts front then side
Double hammer curl to rotator fly to kissed upright row

Superman w/leg circles L & R
Gate w/leg lifted
Table top with straight leg circles

Tonight I am off, yes off!

I going to take my Yoga mat bags to another studio to see if they are going to sell them for me. They want them but have not seen them......so wish me luck!

and these are some of the fabrics


Plus I get to teach this Saturday at the Yoga Studio the 10am slot I am so happy I love that time slot!

Do you eat Quest bars? If so what is your favorite flavor?

Cooking and Zumba Toning

Last night my girlfriend Diane got back from Chicago and came over for Zumba Toning.

We had a great 30 minute session and worked up quite a sweat. I love Zumba Toning over regular Zumba since you get less dance and more slow controlled movements which I love. Plus it helps me get better at regular Zumba doing the moves slower.....Love Zumba! (ok, I feel so sexy doing it)

Afterwards I made us dinner, I had some things prepped before she got there to save time such as cut up the squash and make the salad and marinate the chicken.

Oh it was so D-lish but I did not take pictures due to way to much chit chat!

Chicken basted with Dove chocolate fig balsamic vinaigrette with sautéed yellow squash with no salt seasoning and a spinach salad with fresh raspberries, crasins and walnuts, slivered almonds and a dash of parm cheese with Hendrickson dressing.

Dessert was 1/2 Quest brownie bar (the new Quest flavor I give a 10 for I will be doing a review with pics on the 3 new flavors) cut in tiny squares, heated in micro then a sprinkle of Hershey syrup and topped with 5 raspberries.

It was a great time and I hope to load some other pictures tonight, then practice guitar.

Here are my numbers........

My Workout yesterday:
Workout - Yoga and Zumba Toning (2lb db)
Time of workout = 45
Cals burned = 214

Power Yoga in the morning
Sunsalutations
Warrior series
Chair series

10 reg push ups
15 modified

Zumba Toning w/2lb db
warm up
5 songs
cool down

Meals Yesterday:

Breakfast

Pineapple, fresh, 1 cup, diced 76 19 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Breakfast TOTALS: 553 58 12 57

Lunch

Spinach, fresh, 15 leaf 35 5 1 4
Bumble Bee Tuna Salad Kit, Chunk Light Tuna only, 1 can, 1 serving 70 0 1 15
Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Lunch TOTALS: 205 27 3 24

Dinner

Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 100 11 5 10
Hendricksons Salad Dressing, 1 serving 70 0 0 0
Raspberries, 15 raspberries 14 3 0 0
Spinach, fresh, 1 cup 7 1 0 1
Summer Squash, 1 cup, sliced 18 4 0 1
Almonds, 0.15 cup, slivered 94 3 8 3
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dinner TOTALS: 433 33 16 30

Snack

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack TOTALS: 200 22 9 20
Snack 1

None
Snack 1 TOTALS: 0 0 0 0
Snack 2

None
Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
Totals: 1,390 141 40 131
DEFICIT = 214

MISSION BIKINI - 17 Days

Yesterday I got a chance to teach at the Yoga Studio, the trainer was out sick but since I had my client I had to bow out.

Last nights workout RAWKED! I like simple movements that fatigue muscles and this one did just that. I use a jog square for my client as she has a knee with an issue and this slight incline makes it even more challenging which is great for results.

She is down another 2 1/4lb this week, woo woo!

Starting week 4 total lost 9 3/4lbs with a goal of 21lbs we are getting close to the half way mark. I made a few "tweaks" to meals and I think we will see much better results next week. I also gave her a Quest bar and OhYeah Bar as well to fill in some extra protein for a snack.

Check out my dear friend Rachel Macs recipes with Quest she is so creative!

I did not get to do all the moves, but I worked up a great burn. I won't walk again today at lunch, its still too hot/humid. I like hot, but humid messes with my lungs.

Tonight ZUMBA!

Workout - Weights and bands w/Client
Time of workout - 45 min
Cals burned = 135

Warm up:
Jumping jacks
High knee marches
Shoulder triceps stretch
Neck rolls
Big hug round back release

Workout:
2x15 each
Squat w/overhead press - 15lb
Lunge w/bicep curl - 15lb
Triceps kickback double arm - 15lb
Cable cross over - tight band
Back row - 25lb
Twist w/Body bar upper and lower with dip - 6lb
Ball band chest press
Ball band chest fly

Core:
Standing toe touches
Steam engines
Clock abs - me pushing legs
Reverse curls
Reach through crunch open leg
Climb leg - R & L

Cool down:
TRX stretch
Shoulder Triceps stretch
Side stretch
Forward bend
Neck rolls

Meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Breakfast TOTALS: 344 55 13 8

Lunch

Turkey breast meat, 3 slices 66 3 1 11
Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Cantaloupe, 1 cup, cubes 56 13 0 1
Okios fat free plain yogurt, 1 serving 130 9 0 22
Lunch TOTALS: 322 32 6 38

Dinner

Egg, fresh, 1 extra large 81 0 6 7
Bread, wheat (including toast), 1 slice 65 12 1 2
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peppers, sweet, red, fresh, 1 ring (3" dia, 1/4" thick) 3 1 0 0
Dinner TOTALS: 204 26 7 10

Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Spinach, fresh, 1 cup 7 1 0 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Snack TOTALS: 326 24 10 39

Snack 1

Muscle Milk Nutritional Shake Vanilla Creme, 1 serving 220 10 9 25
Snack 1 TOTALS: 220 10 9 25

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,537 151 46 144

DEFICIT = 135


MISSION BIKINI - 17 DAYS

Rachel Mac Quest Workout Day 2

Whats NOT to love about Rachel, Quest Bars, and her workout? So far, I am feeling every muscle in my upper body and its only day 2 whew that's good stuff! She RAWKS!

Note: I got the 28 day challenge pics loaded but not posted yet, maybe tonight.

Today I did this workout at home, so I did have some modifications on the rope pull downs. I used my TRX system and did my cable pulls with resistance bands.

It was an awesome workout!

Since I am out of whey protein, I decided to make my Monsters this week with just spinach and fruit (veggies and fruit) with a dash of olive oil and then get to the office and eat my Quest bar = D-lish!

Today was Peanut Butter Supreme and it is just as fabulous as the Almond Crunch and you really feel great eating these without GUILT! They are just like a texture of a sinful brownie, but so good for you. This adds 20g of protein after my workout and I am just fine with that.

Got up, drank my Fire Water (lemon wedges in 1 cup water and a huge dash of red pepper) Then headed downstairs to my fitness studio, cranked up some Zumba music and hit the workout hard...I am spent!

Day 2: Chest and Triceps

Workout - Rachel Mac Quest Workout Chest and Triceps
Time of workout = 30 mins
Cals burned = 90

Warm up:
Zumba moves
Arm open chest and circles
Twists

CHEST
(These are supposed to be sets of 3 I did 2 sets due to time)

•Chest press on a ball - 15lb db 2x15
•Incline chest press - 15lb db 2x15
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x20 bent knee
(Ops - should have tried this but I did not see this, hey it was early cut T. some slack will do this next week: If you’re feeling strong, you can put a weighted plate in your lap)

•Seated triceps press- I did Standing double kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups w/elbow out 2x15

My meals have been clean too.

Breakfast:

Cinnamon, ground, 1 tsp 6 2 0 0
Mangos, 0.5 cup, sliced 54 14 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Coconut, raw, 25 grams 89 4 8 1

Breakfast TOTALS: 298 47 12 6

Lunch:

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Lunch TOTALS: 217 9 5 36

Dinner:

Scrambled Egg, 0.5 cup 126 2 13 12
Jams, preserves, jelly, 2 tbsp 111 28 0 0
Bread, wheat (including toast), 2 slice 130 24 2 5

Dinner TOTALS: 367 53 15 17

Snack:

Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 0.5 serving 60 2 1 12
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 430 46 18 33

Snack 1:

Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 16 0 0
Almond Butter, 2 tbsp 203 7 19 5

Snack 1 TOTALS: 265 23 19 5

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,698 181 70 121

Deficit = 215

MISSION = BIKINI

Here is the rest of the Rachel Mac Quest Workout:
www.blog.questproteinbar.com/the-rachel-mac-workout

Rachel Mac Quest Workout Challenge

Rachel Mac photo: Rachel Mac

Yesterday was my last day on the 28 day STRIPPED Tosca diet. I will do pictures and stats with results hopefully tonight.

Here is my last meal on the plan, and since it was my OFF DAY yesterday there is NO DEFICIT!

Breakfast:

Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0

Breakfast TOTALS: 344 55 13 8

Lunch:

Baked Potato, with skin, 0.5 large (3" to 4-1/4" dia. 139 32 0 4
Margarine butter blend, 60% corn oil margarine and 40% butter, 1 tbsp 102 0 11 0
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 404 41 25 8

Dinner:

Water, bottled, 1 serving 0 0 0 0
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Lemon Juice, 5 wedge yields 7 3 0 0
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3

Dinner TOTALS: 225 12 5 36

Snack:

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Pepper Cayenne or Red, 1 tsp 6 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1

Snack 1 TOTALS: 218 28 2 25

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,690 170 53 150


I would recommend any of Toscas Clean Eat Diet books, and will continue my eating challenge with Carolyn (on Fabulous Fitness Team) and the 28 day Challenge she created.


Since I completed this meal plan challenge I decide to do Rachel Macs Workout Challenge she has posted on her Quest blog. Love Rachel!

It is a 4 day workout and its just a basic workout that works, so I will do this challenge for the next few weeks. Its heavy and short just the way I like it, but covers all body parts.....sweet!

Here is my workout today:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Here is the FULL Rachel Mac workout, plus she has a great egg recipe I will be making as mini muffins.
blog.questproteinbar.com/the-rachel-mac-workout/

MISSION = BIKINI