Wk 11, Day 5 - Friday, 16-May-2014

WORSHIP SONG:

Beautiful Things - Gungor

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God today is nearly over.
• Thank you God I finally got to watch the Star Trek movie I haven't been able to for months.
• Thank you God for Your Provision.
• Thank you God for toothpaste.
• Thank you God You are in control.

THOUGHTS:

• Happy Birthday to my niece, MD!  She turns 3 today!  Her birthday party is tomorrow!
• I was hoping today my husband would hear from HDP regarding whether he got the job or not.  It seemed like they loved him, but he didn't get any calls from them and I am very disappointed.  It seemed like it was a perfect company for him to work for and that he could grow and it's in line with our values.
• Today I'm feeling sort of funky in mood.  
• Talked to the IRS about a notice I got sent.  The lady explained to me that it's a generic thing and don't worry about it and to disregard it.  Okay.  But, then she informed me about something else that I have asked on several occasions in the past and they said there was no action on my part, but it turns out there is, so now I am bummed.  I will probably need to consult with someone that knows about these things so I don't end up in any trouble.
• My husband has an interview setup with a different company for Monday.  He's talked to a number of people on the phone today about jobs, so that is good.  There is rarely a week day that goes by that he doesn't at least get one phone call and he gets numerous emails.  He is positive and it's just a matter of time that he will land a job.  
• I saw a picture my husband took of me and I feel like I look horrid and that I actually look fatter now than let's say in March, when I wasn't exercising.  So, as a result, maybe my body is thinking since I'm doing too many workouts and it's stressful for my body, it's hanging onto the fat instead of releasing it.  So, I will back down to 3 workouts a week - maybe like Mon/Wed/Sat or Mon/Thurs/Sat.  We'll see.
• Thankful my husband is very positive and upbeat and I'm trying hard not to show my disappointment in the companies that he's gotten so close to being hired but not getting the job.  He would do a great job for them and be such a great asset.

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:  IRS

LIFE TO DOs:

• Wash Escort
• Gas for Escort
• Get bananas, beef, vs, tomato sauce @ FC
• Get cinnamon, wheat thins, dishwashing liquid @ WC
• Get ice
• Refill meds/supp boxes
• Pickup prescriptions
• Get eggs @ Al
• Laundry:  clothes (2 loads), uniforms (1 load)
• Get all my Friday subcon work done Friday
• Take kids to karate
• Take kids shopping to get graduation outfits
• Call the IRS - Friday
• 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.
• 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:

• 9:45 pm - 5:30 am (7.5 hrs) - I got woken up about 2-3 times last night either by my husband or noise in other parts of the house, so I shaved off 15 min.

FOOD JOURNAL:

Post Workout Smoothie (6:45 am) - blueberries, a banana, cinnamon, whey protein, ground flaxseed, water, ice

Breakfast (9:30 am) - 3 eggs partially scrambled with garlic parsley salt

Lunch (1:45 pm) - butter lettuce from the garden, tuna salad and some pea salad (leftovers from Sunday, but I added bacon, avocado, shredded cheddar and tomato to this)

Dinner (6:30 pm) - chicken sandwich with bacon & cheese, 3 wedges, coleslaw

Snack (8:45 pm) - tomato basil wheat thins - about 2 handfuls

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

EXERCISE 

Workout Time = 6:27 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 (videos of each exercise below)

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 Reverse Crunch
• 20 Kneeling Leg Lifts (each side)

Cooldown - yoga mat, yoga strap

Warmup:  Time = 5:34, Max HR = 114 bpm, Avg HR = 96 bpm

Round 1:  Time = 7:05 Max HR = 135 bpm, Avg HR = 121 bpm

Round 2:  Time = 5:57 Max HR = 145 bpm, Avg HR = 133 bpm
Cooldown:  Time = 6:23, Max HR = 129 bpm, Avg HR = 110 bpm

Round 1 = 7:05 (7:25 prior time)
Round 2 = 5:57 (7:00 prior time)

Zone 1 = 6:48, Zone 2 = 2:29, Zone 3 = 1:29, Zone 4 = 0:28, Zone 5 = 0:00

Total Time = 25:00

Max HR = 145 bpm

Avg HR = 115 bpm

Total Calories = 241

Notes:  Good workout.  I shaved off 1 min. 20 sec from the first time I did this workout.  Good job.  I did do reverse crunches as opposed to Get Up Sit Ups because the sit ups make me very nauseated.  Anyway, I don't know that I'm actually losing bodyfat right not and it seems like I'm actually fatter judging by a picture I saw of me.  I know my body did pretty well when I worked out 2 times a week, so I'm going to reduce to 3 intense workouts, and 1 easier workout a week in her ZAbs Series.

And I will be more disciplined with my diet, controlling my portions better and be more intentional about my eating, making better choices.  Eliminating all sugary refined sugar drinks, but not my post workout smoothies, which are all natural sugars.

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: