Wk 8, Day 3 - Wednesday, 23-Apr-2014

WORSHIP SONG:

Rooftops - Jesus Culture

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God I got all my subcon work done and am caught up again.
• Thank you God for my TENS unit.  It's really helping with the soreness.
• Thank you God for sales to get things at a discounted price.
• Thank you God for aloe that helps with burns and healing.
• Thank you God for fresh veggies.

THOUGHTS:

• Started this week including a bar graph of my heart rate zone times in graphical form.  I think this is morning meaningful than just a bunch of numbers as you can see how hard (or not my body is working).  Basically during the actual workout intense, I am typically in Zones 4 & 5, which are Anaerobic stages, which means these are Non-Fat Burning stages.  There are advantages and disadvantages to this in that though I am not burning fat during this time, the after burn effect is much greater, meaning, I am burning fat AFTER the workout for a longer period of time.
  
  When I am in the aerobic stages, which are Zones 1-3, I am burning fat during the workout, but my heartrate is much lower, so that means I'm not burning as many calories, whereas if I workout at a higher intensity, I burn more calories, but less fat during the workout.
  
  I love that my workouts allow me both to burn fat as well as work at a high intensity that after the workout, I'm still burning.  When you workout in the Aerobic Zones, that's it.  You burn while you workout, but after that, not really.

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
• Heating bag - with beans - on my hams and glutes
• Tens unit - on my hams (sides & back), glutes, lower back, forearms, palms of hands, shoulders

LIFE TO DOs:

• Pay for son's Chess Tournament - the final one for this Spring.
• 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:

• 9:30 pm - 5:45 am (8.25 hrs) - I woke up 2-3 times due to my husband being up late again.  The light and movement.

FOOD JOURNAL:

Breakfast  (7:15 am) - breakfast burrito & iced tea

Lunch (1:00 pm) - a bowl of homemade chicken & beef chow main (finally leftovers all done here)

Dinner (6:45 pm) - melange of gold potatoes cubed, diced red pepper, chopped white onion, red cayenne pepper, Himalayan sea salt, bacon, kielbasa sausage, a bunch of cilantro - 3/4ths bowl

Zuzka's 30 Day Butt Challenge:
Wk 1:

• Monday - Lifted Butt Workout #1 - DONE!
• Tuesday - Lifted Butt Workout #2 - DONE!
• Wednesday - Rest Day - DONE!
• Thursday - ZWOW #93
• Friday - ZShred #5
• Saturday - Lifted Butt Workout #3

EXERCISE:  Rest Day