Summer12 Wk 1, Day 4 - Thurs, 7-Jun-2012

DORIS' DAILY SUMMARY/LEARNINGS: 

• Need to get back into taking my BPs.
• Glad I got a workout done today without excuses.  It feels better now.  Hopefully my eating will get back on track.  I find when I workout, my eating is a bit better, as is my sleep hygiene.
• Spent some of my afternoon with one of my single mom girlfriends by the pool with my kids.
• Google has disabled my AdSense account.  I have no idea why.  They say illegal clicks.  I'm pretty sure it isn't from me because I never see any ads in my blog by Google.  My blogs make so little in AdSense (less than $20 total for 2 yrs), that I have no idea why they are picking on me.  People from all over the world have viewed my blogs.
• My kids will be doing a lot of swimming in terms of lessons this summer.
• Am switching my kids Karate classes to a later time as the class they are in has all beginners and they are not beginners.
• My eating in the afternoon wasn't as good as there was too much time between meals.

SMARTER GOAL:  Get my workout done.  ----->  Success!

SLEEP:  11:30 pm - 8:45 am (9.25 hrs) - I woke up a few times and was awake for probably 30-45 min. total of those times.  Didn't count that as I wasn't totally awake.


SUPPLEMENTS/MEDICINES:
10:30 am - Heart Meds (still haven't gotten back to my supplements)
10:00 pm - Heart Meds, 1 Mg capsule

EATING:  Paleo Since 26-Jan-2012
Meal 1 @ 10:15 am:  2 scrambled eggs w/sea salt & ground pepper

Post Workout Shake @ 1:30 pm:  1 cup fresh unsweetened almond milk, psyllium husk, 2 scoops whey protein, lots of cinnamon, 1 scoop Greens First, 1 cup of ice, banana, frozen strawberries, frozen blueberries, water


Meal 3 @ 5:10 pm:  a chicken sandwich

Meal 4 @ 7:15 pm:  lots of salad (no dressing) w/crumbed blue cheese - lots of stuff in the salad but nothing starchy or grainy, 2 small blueberry muffins, a strawberry muffin, shrimp bisque, some pasta (equivalent to a 1/2 cup total)
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WORKOUT:

Equipment Used:  Yoga mat, Polar Heartrate Monitor RS200SD, softball sized massage ball

Warmup (2 rounds):  3:08

• Pushups x 8 
• Squats x 12
• Spiderman Climbs x 10 total
• Jumping Jacks x 20

ZWOW #1

I only did 3 rounds of this and had to substitute the Pistol Squats for Reverse Lunges as I can't even do the easiest version of this in good form.  She has 2 videos for this workout, but I did not workout along with her and went as my own speed.

3 Rounds of this Routine
1.  Diver Bombers x 10 reps
2.  Burpees x 5 reps
3.  Squats to Side Leg Lifts x 20 reps/leg
4.  Burpees x 5 reps
5.  Side Plank Raise x 10 reps/side
6.  Burpees x 5 reps
7.  Reverse Lunge x 10 reps/side
8.  Burpees x 5 reps

Cooldown:  10:08 ---> I mainly worked on trigger points in the quads for my knees and psoas, and did a little lower back and arms stretching.

Heartrates
Warmup:  Time = 3:08, Max HR = 138 bpm, Avg HR = 107 bpm
Round 1:  Time = 7:02, Max HR = 129 bpm, Avg HR = 120 bpm
Round 2:  Time = 7:25, Max HR = 138 bpm, Avg HR = 132 bpm
Round 3:  Time = 7:18, Max HR = 145 bpm, Avg HR = 138 bpm
Cooldown:  Time = 10:08, Max HR = 141 bpm, Avg HR = 117 bpm

Total Time:  35:03
Calories Burned:  417  
Max HR:  145 bpm
Avg HR:  125 bpm

Zone 1 = 9:43, Zone 2 = 8:14, Zone 3 = 4:28


Notes:  It's been 3 weeks since I worked out and my eating has intermittently been off as my sleeping, so I could really feel it in my body.  Was challenged through this whole workout.  If I had been eating totally clean and had good sleep hygiene, even without working out, I probably could've gotten through all 5 rounds, but 3 rounds was enough.

Anyway, I'm glad I got this workout done and will be doing some of Zuzka's workouts, as well as Funk's and Scott Colby's workouts through the course of this summer.