Wk 12, Day 3 - Wednesday, 21-May-2014

WORSHIP SONG:

Savior to Me - Kerrie Roberts

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God we were able to find a suit jacket and tie for our son.
• Thank you God for cooking time with my husband.
• Thank you God tomorrow I am taking the day off from my subcon work.
• Thank you God I found a replacement site for a site I have loved that is closing.
• Thank you God for the nice iron we found at Goodwill a month or so ago.

THOUGHTS:

•  No real thoughts right now.

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 - not a lot
• Did EFT for:  nothing
• Hibiscus & green tea iced tea with stevia throughout the day

LIFE TO DOs:

• Return library books to Chandler
• Buy coolant
• Pick up fruit & veggies on sale
• Pick up daughter's prescription
• Get flower for daughter for dress
• Cut honeydews and pineapples
• Get suit jacket, tie & shirt for son
• Ice
• Sharpen knives
• Get new battery for Pampered Chef Timer
• 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:

•  10:00 pm - 6:00 am (8 hrs) - Two nights of 8 hrs of sleeping.  Feels good.

FOOD JOURNAL:

Post Workout Breakfast Smoothie (7:15 am) - pineapple, raspberries, banana, ground flaxseed, whey protein, stevia, cinnamon, water, ice

Breakfast (9:00 am) - 2 eggs scrambled w/arroz de fideo

Lunch (12:15 pm) - 2/3rds of a parmesan chicken sub

Dinner (7:15 pm) - roasted potatoes with seasonings, bacon, kielbasa sausage & cilantro

Zuzka's 4-Week 6-Pack Summer Abs Challenge (modified):
Wk 1:

• Monday - Summer Abs #1 - DONE!
• Tuesday - Active Rest Day - DONE!
• Wednesday - Summer Abs #2 -  DONE!
• Thursday - Rest Day -
• Friday - Lifted Butt #4 - 
• Saturday - Summer Abs #3 - 
• Sunday - Rest Day - 

EXERCISE 

Workout Time = 6:20 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 ZAbs #2 (video clips of exercises below)

12 Min. AMRAP (As Many Reps As Possible)

• 5 Sets:  Walkout to Plank - 10 Alternating Cross Toe Touches to Jump Tuck
• 20 Lying Side Crunches (each side) ---> My Alternate Exercise, 40 Alternating Standing Side Crunches
• 20 Alternating Santana Planks

Cooldown - yoga mat, softball, foam roller

Warmup:  Time = 6:54, Max HR = 105 bpm, Avg HR = 94 bpm

Round 1:  Time = 6:14, Max HR = 130 bpm, Avg HR = 117 bpm

Round 2:  Time = 6:29, Max HR = 140 bpm, Avg HR = 130 bpm
Round 3:  Time = 2:05, Max HR = 144 bpm, Avg HR = 138 bpm
Cooldown:  Time = 10:21, Max HR = 140 bpm, Avg HR = 106 bpm

Zone 1 = 7:06, Zone 2 = 3:26, Zone 3 = 2:12, Zone 4 = 0:02, Zone 5 = 0:00

Rounds Completed = 2.20 (made it through 3 sets of the first exercise)

Total Time = 32:05

Max HR = 144 bpm

Avg HR = 113 bpm

Total Calories = 293

Notes:

Walkout to Plank to 20 Alternating Cross Toe Touches to Jump Tuck

Lying Side Crunches

Standing Side Crunches (My Alternate Exercise)

Alternating Santana Planks