Wk 11, Day 1 - Monday, 12-May-2014

WORSHIP SONG:

For All Of Us - Natalie Grant

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God for my husband's interview with HDP.  May this be the job God has for him.
• Thank you God for all the workouts I've done in the ZButt Series.
• Thank you God for a very productive day.
• Thank you God for new days where we can begin again.
• Thank you God most of all, for the sacrifice You made on the Cross.

THOUGHTS:

• Zuzka is starting a 4-Week Abs Series.  I will do that after this 4-Wk Butt Series.
• I know I wrote a bunch of stuff, but I accidentally yesterday thought I was writing in Tuesday's blog entry and I wasn't, rather Monday's and it saved it and frankly I don't remember what I wrote, which today is now Wednesday.  Oh well.

ACTIONS:

• Probiotic & 2x 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:  on some eating things
• Ice pack on neck and back
• TENS unit on upper back & neck

LIFE TO DOs:

• Wax - brows
• Pick up mail - me
• Replace Boostaroo
• 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:

• 11:15 pm - 5:00 am (5.75 hrs) - I don't feel too good but just woke up wide awake.

FOOD JOURNAL:

Breakfast (6:45 am) - arroz de fideo with eggs

Lunch (12:45 pm) - homemade chicken fried steak with gravy and bacon potato salad (gold potatoes, roasted red pepper, bacon, red onion, hard boiled eggs, mayo, salt, pepper)

Snack (4:30 pm) - Baja Freezee

Dinner (7:00 pm) - a smaller piece (1/2 the size) of chicken fried steak with half the bacon potato salad, arroz de fideo

Zuzka's 30 Day Butt Challenge:
Wk 1:  all 5 workouts done
Wk 2:  all 5 workouts done
Wk 3:  all 5 workouts done

Wk 4:

• Monday - Lifted Butt Workout #10 - DONE!
• Tuesday - Lifted Butt Workout #11 - 
• Wednesday - Rest Day - 
• Thursday - Lifted Butt Workout #2 - 
• Friday - Lifted Butt Workout #5 - 
• Saturday - Lifted Butt Workout #12 - 
• Sunday - Rest Day - 

EXERCISE 

Workout Time = 6:16 am

Warmup -  30 sec. each (video below)

• March in Place
• Squat + Alternating High Knee Pull
• Walk Down Planks
• Wide Flutter Kicks (on Back)
• Crunch Jack
• Push-up + Child's Pose
• Windmill Turns
• Downward Dog to Back Bow
• Arm Cross Swing
• Front Jack

Zuzka ZButt Challenge #10 (video clips of exercises below)

3 Rounds for TIME!

• 10 1-Arm KB Swings (each arm)
• 10 Skater Squats (each leg)
• 10 1-Arm KB Swings (each arm)
• 10 Burpees w/Dual Back Leg Extension
• 10 1-Arm KB Swings (each arm)
• 10 Jump Lunge Toe-Touch

Cooldown - yoga mat, softball, foam roller

Warmup:  Time = 9:05, Max HR = 115 bpm, Avg HR = 99 bpm

Round 1:  Time = 5:53, Max HR = 150 bpm, Avg HR = 128 bpm

Round 2:  Time = 4:52, Max HR = 158 bpm, Avg HR = 150 bpm
Round 3:  Time = 5:28, Max HR = 157 bpm, Avg HR = 153 bpm
Cooldown:  Time = 11:14, Max HR = 154 bpm, Avg HR = 114 bpm

Zone 1 = 1:42, Zone 2 = 0:36, Zone 3 = 2:40, Zone 4 = 8:02, Zone 5 = 3:24

Total Time = 36:33

Max HR = 158 bpm

Avg HR = 123 bpm

Total Calories = 397

Notes:  Great workout.

1-Arm Kettlebell Swing

Skater Squats

Burpees with Back Leg Extension

Jump Lunge Toe-Touch