Index Labels

Wk 9, Day 2 - Tuesday, 29-Apr-2014

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WORSHIP SONG:
Here With Me - MercyMe

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God today is almost over.
  • Thank you God for home cooking.
  • Thank you God for sales & discounts.
  • Thank you God for Your Protection.
  • Thank you God for clean drinking water.
THOUGHTS:

  • Way behind on my subcon work.  I didn't finish yesterday's stuff until after 2 pm today.  I will have finished 80% of today's work.  Tomorrow is the last day of the invoice period.
  • Bummed I had to miss life group tonight because of my work.  I couldn't afford the time away.
  • My husband is telling me that I need to take more breaks when I'm working, as I seldom take breaks and not taking breaks or getting to do some of the things I want, is making me grouchy and I'm impacting others, and not having patience with others.  Okay.  
  • Just too many things on my plate.  

ACTIONS:
  • Probiotic & krill oil - before breakfast
  • 3 tpsns Braggs raw, unfiltered apple cider vinegar in 8 oz water - before breakfast
  • My heart meds, hair supps, Multi-vitamins, cinnamon, Zn, Mg, Ca, selenium supp, Vit E - breakfast
  • Water
  • Did EFT for:  nothing
  • Hibiscus & green tea with honey, turmeric, ginger - did not do
  • TENS unit on my arms.
LIFE TO DOs:
  • Wash the Escort. - me
  • Pick up tomatoes, chicken - me
  • Get ice - husband.
  • Call Softque about power switch on laptop and get quote.
  • Schedule appointment for son's toe at doctor's.
  • Put daughter's Fri dental appointment on calendar.
  • Laundry:  linens (1 load)
  • Wash the Focus
  • Get an oil change for the Focus
  • Replace Boostaroo
  • Call a few different places regarding replacing the power switch on the older Dell.
  • 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 - 5:15 am (7.75 hrs) - this was enough sleep!
FOOD JOURNAL:
Post Workout Smoothie (6:45 am) - water, ice, stevia, cinnamon, banana, kale, 2 scoops whey protein, 1/2 scoop ground flaxseed

Breakfast (8:45 am) - a BBQ pork bun

Lunch (12:45 pm) - salad - butter lettuce from the garden, cucumber, tomato, red pepper, red onion, shredded carrot and tossed with my dressing (mayo, avocado, cumin, Himalayan sea salt, cilantro, garlic cloves

Dinner (6:30 pm) - homemade General Tso chicken with turmeric rice & greens from the garden with oyster sauce


Zuzka's 30 Day Butt Challenge:
Wk 2:
  • Monday - Lifted Butt Workout #4 - DONE!
  • Tuesday - Lifted Butt Workout #5 - DONE!
  • Wednesday - Rest Day - 
  • Thursday - ZWOW #101 - 
  • Friday - ZShred #32 - 
  • Saturday - Lifted Butt Workout #6 - 
  • Sunday - Rest Day - 
EXERCISE 
Workout Time = 5:57 am

Warmup -  30 sec. each (video below)
  • Boxer Shuffle
  • Overhead Reach + Stretch
  • High Knee March
  • Torso Twist
  • Alternating Standing Toe Touch Kick Forward
  • Full Torso Circles
  • Alternating Lateral Step Toe Touch
  • Squats
  • Jumping Jacks
  • Fast High Knees 


Zuzka ZButt Challenge #5 (no video)

2 Rounds for Time
  • 20 Side Jump Lunges
  • 12 Back Lunge to 1/2 Pistol (each side)
  • 20 Sumo Squat Jump to Alternating Side Leg Lift
  • 20 Hip Thrust to Get Up Sit Up
  • 20 Kneeling Leg Lifts (each side)
Cooldown - yoga mat, softball, foam roller

Warmup:  Time = 5:42, Max HR = 125 bpm, Avg HR = 103 bpm
Round 1:  Time = 7:25 Max HR = 143 bpm, Avg HR = 134 bpm
Round 2:  Time = 7:00 Max HR = 151 bpm, Avg HR = 138 bpm
Cooldown:  Time = 12:16, Max HR = 130 bpm, Avg HR = 110 bpm

Round 1 = 7:25
Round 2 = 7:00

Zone 1 = 6:35, Zone 2 = 3:56, Zone 3 = 2:48, Zone 4 = 2:16, Zone 5 = 0:00

Total Time = 32:25
Max HR = 151 bpm
Avg HR = 119 bpm
Total Calories = 331

Notes:  I can see as I get fitter, which for me my body has a lot of muscle memory, it takes a lot more to get my heartrate going.  This was a reasonable workout, but I did not like the Get Up Sit Ups.  That motion makes me very nauseated and I feel like puking.  The ACV is supposed to help and I think the next time, I need to take more ACV before my workout if there is that sit up like motion.

I did this workout on an empty stomach, as I don't have time later to workout.  It's a busy day.

Side Jump Lunge:
video

Back Lunge to 1/2 Pistol Squat:
video

Hip Thrust to Get Up Sit Up:
video

Sumo Squat Jump to Alternating Leg Lift:
video

Kneeling Leg Lifts:
video

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