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

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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
    video

    Lying Side Crunches
    video

    Standing Side Crunches (My Alternate Exercise)
    video
    Alternating Santana Planks
    video

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