Index Labels

Wk 12, Day 6 - Sat, 24-May-2014

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WORSHIP SONG:

Learning to Be the Light - NewWorldSon

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God we chose not to go anywhere today.
  • Thank you God for getting some things we really needed done done.
  • Thank you God my workouts are done for this week - 4 done.
  • Thank you God for leftovers.
  • Thank you God for Your Provision.
THOUGHTS:
  • It hasn't been too relaxing of a day with mainly a lot of catching up to do and I didn't get any subcon work done.
  • Really tired.
  • Not happy with the payment system at Zuzka Light.  They billed me on Friday and took payment.  The system tried to bill me again today and it got rejected.  I only keep enough in the account to pay for 1 subscription fee, not two.  Anyway, the back rejected it and then it didn't allow me access to the site and videos, though it took payment yesterday and there is no one to attend to the issue because it's a holiday weekend.  I hope they prorate me the 4 days I'm not able to use it or extend my subscription by 4 days.
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 - late lunch
  • Water - not a lot
  • Did EFT for:  nothing
  • Hibiscus & green tea iced tea with stevia throughout the day
LIFE TO DOs:
  • Laundry:  towels (1 load), linens (1 load), clothes (2 loads)
  • Pack away winter clothes & jackets
  • Get son's school clothes ready to be donated to the school he just graduated from (2 big bags)
  • Refill water jugs
  • Iron clothes
  • Make potato salad
  • Make BBQ ribs
  • Send email to PTO President next week regarding son's red polos.
  • Get red polos from PTO President.
  • Vacuum
  • Finish Friday subcon work
  • Start weekend subcon work
  • Clean shower bath - daughter
  • Clean bathroom sinks - son
  • Throw out and clean food containers - daughter
  • Clean toilets - son
  • Sweep the house - son
  • Mop the house - daughter
  • Sharpen knives
  • Get new battery for Pampered Chef Timer
  • Buy plastic clothing storage bags
  • Buy hooks to hang bags for closet
  • 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:
  •  11:45 pm - 6:15 am (6.5 hrs) - not enough sleep, but this is the time my body wanted to wake up
  • 4:45 pm - 5:45 pm (1 hr) - completely exhuasted  
FOOD JOURNAL:
Breakfast (8:15 am) - 2 donuts (yes, I know)

Lunch (1:45 pm) - homemade beef & tomatoes over white rice (leftovers)

Dinner (8:15 pm) - 


EXERCISE 

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 - DONE!
  • Friday - Lifted Butt #4 - Not Done ----> Did Saturday
  • Saturday - Lifted Butt # 4, Summer Abs #3 - DONE!
  • Sunday - Rest Day - 
Workout Time = 10:00 am
    Zuzka ZButt Challenge #4 (Videos below)

    1 Round - using 20 lb Kettlebell for each exercise (see videos below for exercises)
    • 20 KB Swings
    • 12 - 1-leg Elevated Lunge (each side)
    • 20 KB Swings
    • 10 Curtsy Lunges w/Side Step Up Knee Up (each side)
    • 20 KB Swings
    • 15 KB Squat/Deadlift Combo
    1 Round - using 20 lb Kettlebell for each exercise (only doing half the reps for Round 2)
    • 10 KB Swings
    • 6 - 1-leg Elevated Lunge (each side)
    • 10 KB Swings
    • 5 Curtsy Lunges w/Side Step Up Knee Up (each side)
    • 10 KB Swings
    • 8 KB Squat/Deadlift Combo

    6-Pack Summer Abs Series Workout #3 - Yoga (Videos below)

    - Basic Flow

    - 20 Rocking Boat (Sitting V, Alternating Arm/Leg Twist)
    - 20 Bridge Alternating Leg Lifts
    - 10 Side Plank to Regular Plank to Bird Dog (Opposing Arm & Leg Lift) (each side)
    - 20 V to V Crunch to Table Top

    - 10 Rocking Boat (Sitting V, Alternating Arm/Leg Twist)
    - 10 Bridge Alternating Leg Lifts
    - 10 Side Plank to Regular Plank to Bird Dog (Opposing Arm & Leg Lift) (each side)
    - 10 V to V Crunch to Table Top

    Cooldown - yoga mat and foam roller

    Warmup:  Time = 7:18, Max HR = 115 bpm, Avg HR = 103 bpm
    ZButt # 4 - Round 1:  Time = 7:35, Max HR = 152 bpm, Avg HR = 137 bpm
    ZButt # 4 - Round 2:  Time = 5:07, Max HR = 154 bpm, Avg HR = 146 bpm
    ZAbs #3 - Round 1:  Time = 11:54, Max HR = 149 bpm, Avg HR = 132 bpm
    ZAbs #3 - Round 2:  Time = 3:01,  Max HR = 156 bpm, Avg HR = 146 bpm
    Cooldown:  Time = 11:10, Max HR = 148 bpm, Avg HR = 118 bpm

    Zone 1 = 8:14, Zone 2 = 3:55, Zone 3 = 7:42, Zone 4 = 8:40, Zone 5 = 0:51

    Total Time = 46:07
    Max HR = 156 bpm
    Avg HR = 127 bpm
    Total Calories = 534

    Notes:  I am glad that I got these workouts done and a bit bummed about other things.  I don't feel all that great and I really was challenged to do these workouts today mentally.


    ================================ZButt #4============================

    Kettlebell Swings:
    video

    1-Legged Elevated Lunge
    video

    Curtsy Lunge w/Side Step Up, Knee Up:
    video

    Kettlebell Deadlift & Squat Combo:
    video

    ================================ZABS #3============================

    Rocking Boat Exercise
    video

    Bridge Alternating Leg Lifts
    video


    Side Plank to Regular Plank to Bird Dog
    video


    V to V Crunch to Table Top
    video

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