Wk 8, Day 1 - Monday, 21-Apr-2014

WORSHIP SONG:

My Hope Is In You - Aaron Shust

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God I got a good workout in today finally.
• Thank you God for my husband and children.
• Thank you God for our laptops & computers.
• Thank you God for muscles.
• Thank you God for Your Protection.

THOUGHTS:

• It felt good to get sleep last night, but I still woke up tired.  Can't catch up on sleep, so I just need to make sure I get to sleep in time every night.
• Protein.

ACTIONS:

• Probiotic & krill oil - before breakfast
• 3 tpsns Braggs raw, unfiltered apple cider vinegar in 8 oz water - before breakfast
• Hibiscus & green tea with honey, turmeric, ginger - did not do
• My heart meds, hair supps, Multi-vitamins, cinnamon, Zn, Mg, Ca, selenium supp, Vit E - breakfast
• Water
• Did EFT for:  nothing

LIFE TO DOs:

• Wash dad's Escort
• Wash the Explorer
• Wash the Focus
• Get honey, grapes, chicken patties, potstickers
• Replace Boostaroo
• Take laptop into Softque.
• Update driver's license for my husband
• Update my husband's ss card at the ss administration office in downtown Phx  
• Make photo album for husband's mom & kids' Grandma M
• Upload videos to YT for kids for karate. - Loaded this to the wrong YT account.
• I need to get an estimate on the repairs and fax to them this week. 
• Resolve format issues with some MP3s to my iPod.
• Continue with job search.
• File paperwork in crate.
• Explorer Things To Fix List - rear 3rd brake light (whole assembly $120 + labor), passenger side powered mirror ($31 from eBay + labor), passenger front seat powered windows ($120-200 total), left rear tail light ($35 from eBay + labor), rear windshield wiper ($20 from eBay + labor), front hood strut mechanism, rear driver's side door fixing it ($200)

SLEEP:

• 9:00 pm - 6 pm (9 hrs) - woke up 3 times.  My husband continues to go to bed late and wakes up late.  Sigh.
• 9:30 - 10:45 (1.25 hrs) - so tired still

FOOD JOURNAL:

Breakfast  (6:45 am) - a mantecada

Preworkout Food (11:15 am) - a BBQ pork bun

Lunch (12:45 pm) - post workout smoothie - 1 ripe banana, watermelon, cinnamon, kale, 3 scoops whey protein, 1 scoop ground flaxseed, frozen pineapple vanilla almond milk, water, ice, a BBQ pork bun

Dinner (6:45 pm) - a bowl of chicken & beef chow mein

EXERCISE 

Workout Time = 11:44 am

Warmup -  30 sec. each (video below)

• Push Pulls with Arms
• High Knee March
• Wide Arm Circles (Forward & Backward)
• Deep Squat
• Arm & Hip Rotations (a challenge to be this coordinated)
• Fluid Warrior
• Torso Rotations
• Up & Outs
• Boxer Shuffle
• Jumping Jacks

Zuzka ZButt Challenge #1 (no video)

2 Rounds (For Time) - using 15 lb Kettlebell for each exercise (see videos below for exercises)

• 5 Goblet Squats to Backward Squat/Forward Squat Jumps x 4 Sets
• 20 KB Swings
• 10 - 1-legged Dead Lifts (each side)
• 20 KB Swings
• 20 Pass Under Curtsy Lunges
• 20 KB Swings

Cooldown - yoga mat, softball, foam roller

Warmup:  Time = 6:40, Max HR = 132 bpm, Avg HR = 110 bpm

Round 1:  Time = 7:58 Max HR = 164 bpm, Avg HR = 151 bpm

Round 2:  Time = 7:38 Max HR = 170 bpm, Avg HR = 165 bpm
Cooldown:  Time = 15:30, Max HR = 161 bpm, Avg HR = 126 bpm

Zone 1 = 9:26, Zone 2 = 2:33, Zone 3 = 1:10, Zone 4 = 3:34, Zone 5 = 11:58

Total Time = 37:47

Max HR = 170 bpm

Avg HR = 136 bpm

Total Calories = 503

Notes:   My lower back still hasn't been feeling good, but I decided to do the butt challenge in part.  I figure my lower back and abs need strengthening as well as healing.  This was a hard workout since I haven't done a Zuzka workout in almost a month.

Goblet Squats to Backward Squat/Forward Squat Jumps x 4 Sets

KB Swings

1-Leg Kettlebell Dead Lifts

Pass Under Curtsy Lunges