Wk 13, Day 5 - Friday, 30-May-2014

WORSHIP SONG:

He Reigns - Newsboys

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God for a peaceful day.
• Thank you God the kids got to spend another day with their grandma.
• Thank you God for the interviews my husband had yesterday and today, and more next week.
• Thank you God that with each interview, my husband is learning and getting better and eventually someone will make him an offer.
• Thank you God for A/C.

THOUGHTS:

• I saw some pics and videos my daughter took on my husband's cell phone and they did not look flattering.  But, that's not going to deter me from working out.  Overall, I feel great and have more energy, though, sometimes it does dip.  Today, I am feeling more tired than normal, so maybe 5 intense workouts in 5 consecutive days is too much for my body.
  
  Did more workouts this week than I actually planned, which originally was 4 workouts, but since I was an oinker with some socials, I wanted to make sure that I worked off some of those calories.  One more workout tomorrow.  However, next week, I will drop down to 5 workouts.  I think it does my body good to have a day of rest in between during the week.
• My husband looked at me today and commented that he could see my workouts working finally after 6 weeks.  However, I know if I had a clean diet, it would have happened probably 3 weeks ago.  It's okay.  I have enjoyed all the delish foods I've eaten and it's worth it.
• Did a nice aloe mask on my face this afternoon.  Feels super great.
• I finally admitted it was a bit warm.
• I should have done a longer cooldown and focusing on my back.  I can feel it and need to not short change myself on my cooldowns, which I rarely will do this.

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:

• Iron son's clothes
• Laundry:  towels (1 load), rugs (1 load)
• Pick up DVDs at Perry.
• Renew books at Perry.
• Get gas for Focus
• Register kids for karate (next week)
• Send email to PTO President next week regarding son's red polos.
• Get red polos from PTO President.
• Sharpen knives
• 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:

• 11:15 pm - 3:15 am, 4:15 am - 8:00 am (7.75 hrs) - husband woke me up, and eventually I went to back to sleep.  Thank God the kids didn't have school and I had to get up at 6:00 or earlier, otherwise I would be a grouch.
• 5:45 pm - 6:00 pm (0.25 hr) - nap

FOOD JOURNAL:

Post Workout Protein Smoothie (10:30 am) -  3 small bananas, blueberries, whey protein, ground flaxseed, cinnamon, water, ice

Lunch (1:30 pm) - turkey & roasted yellow pepper sandwich (with mayo, garlic & parsley salt, pepper jack cheese)

Dinner (4:45-8:00 pm) - it was really spread out, some cake with leche (yum) and fried pork rind with meat, nuts

Zuzka's 4-Week 6-Pack Summer Abs Challenge (modified):
Wk 1:  3 Summer Abs Workouts, 1 Lifted Butt Completed

Wk 2:

• Monday - Summer Abs #4 - DONE!
• Tuesday - Summer Abs #5 - DONE!
• Wednesday - Summertime Sweat Workout #1 - DONE!
• Thursday - Summer Abs #2 - DONE!
• Friday - Lifted Butt #7 - DONE!
• Saturday - Summer Abs #6 - 
• Sunday - Rest Day - 

EXERCISE 

Workout Time = 9:40 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 #7 (video clips of exercises below)

2 Rounds for TIME!

• 20 Cross Sumo Squat Jumps
• 20 Kettlebell Swings (15# KB)
• 20 Cross Sumo Squat Jumps
• 15 1-Leg Deadlifts (each leg) (15# KB)
• 20 Cross Sumo Squat Jumps
• 20 Kettlebell Step-Ups with Alternating Leg Extension (15# KB)

Cooldown - yoga mat, softball, foam roller

Warmup:  Time = 6:23, Max HR = 123 bpm, Avg HR = 104 bpm

Round 1:  Time = 6:28, Max HR = 147 bpm, Avg HR = 136 bpm

Round 2:  Time = 7:54 Max HR = 146 bpm, Avg HR = 140 bpm
Cooldown:  Time = 11:18, Max HR = 140 bpm, Avg HR = 115 bpm

Round 1 = 6:28
Round 2 = 7:54
------------------
Total ZButt 7 = 14:22

Zone 1 = 1:51, Zone 2 = 3:13, Zone 3 = 9:41, Zone 4 = 1:13, Zone 5 = 0:00

Total Time = 32:05

Max HR = 147 bpm

Avg HR = 124 bpm

Total Calories = 352

Notes:

Cross Sumo Squat Jumps

Kettlebell Swings

1-Leg Kettlebell Deadlifts

Kettlebell Step-Ups with Leg Extension