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

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:

Back Lunge to 1/2 Pistol Squat:

Hip Thrust to Get Up Sit Up:

Sumo Squat Jump to Alternating Leg Lift:

Kneeling Leg Lifts: