Wk 9, Day 5 - Friday, 2-May-2014

WORSHIP SONG:

Here I Am To Worship - Tim Hughes

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God today is almost over.
• Thank you God for safety in driving.
• Thank you God for Your Provision.  You are Jehovah Jireh!
• Thank you God for lists.
• Thank you God for caffeine.

THOUGHTS:

• I don't remember how many places I had to go to today, but it was at least 25 places to get this or that done.  It's been an exhausting day and now I am behind on my subcon work again.
• Really bummed that the spaghetti I made yesterday that I was planning on it being our dinner as a family that there was none left for my husband and I as the kids ate some for breakfast, lunch and dinner.  When they like whatever food, they have no regard for anyone else.  They did not ask.  Anyway, not happy with that as making dinners for me is often stressful.  
• It's exhausting to have a ton of errands to run, really.  Today was nearly 100 F, too.
• It's costing about double what I thought it would cost for the older Dell.  Hope it doesn't cost anymore than that and that's with a discount because I know the owner.  Parts are more than double the expense I thought.  Well, I thank God for the money to be able to pay for that.
• Very thankful for A/C.
• Tomorrow our daughter is in her first speech & debate competition.  It's an all day event.  Will drop her off, husband will take her to lunch and we'll go at the end for the awards ceremony.  
• Realized we would not have time to adequately make a Colombian dinner for the couple we're providing dinner for tomorrow.  I didn't get tomorrow's schedule until last night.  So, I will either make something easy or get something for them that is delicious, yet affordable.
• Very happy that the trigger point stuff I did for my husband's left wrist that has been in pain has worked.  He happily told me he had no pain today and although the icing and TENS unit helped, the trigger points in his forearm were the culprit.
• Tired.  Just way too much on my plate, but I am grateful to God all that we've needed to get done last week and this, we are accomplishing.  I am still on track with my workouts.
• The kids really loved we made last night.  The key is to add a little over the water from what you boiled the spaghetti in the sauce.  That really is the clincher.  And I made it a little spicy, too, and added bacon.  Everything tastes better with bacon, right?

ACTIONS:

• Probiotic & 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:  nothing
• Hibiscus & green tea with honey, turmeric, ginger - did not do

LIFE TO DOs:

• Refill 2-week vit/supp case.
• Take Dell into Softque.
• Wash the Focus
• Get an oil change for the Focus
• Take daughter to dentist to get cavity filled.
• Send back defective TENS unit for refund.
• Return book to Barnes & Noble for refund.
• LL's & FC - veggies & meat
• Take kids to karate
• Get new razors
• Gas for Escort
• Gas for Focus
• Haircut for husband and son
• Upload Feb-Mar SD card stuff to clear space
• 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.
• I need to get an estimate on the repairs and fax to them this week. 
• 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:

• 9:30 pm - 4:45 am (7.25 hrs) - Okay, I really didn't want to wake up this early, but my body woke me up 15 minutes before I was supposed to wake up.  I woke up 2-3 times during the night and didn't instantly go back to sleep, but I did go back to sleep.

FOOD JOURNAL:

Breakfast (6:15 am) - post workout smoothie - banana, whey protein, whey protein, blackberries, blueberries, ground flaxseed, water, ice

Lunch (12:45 pm) - 1/2 meatball sub, bacon ranch fries (1/2)

Dinner (6:45 pm) - jr bacon cheeseburger and 1/2 order of small fries

Zuzka's 30 Day Butt Challenge:
Wk 1 - all 5 workouts done successfully

Wk 2:

• Monday - Lifted Butt Workout #4 - DONE!
• Tuesday - Lifted Butt Workout #5 - DONE!
• Wednesday - Rest Day - DONE!
• Thursday - ZWOW #101 - DONE!
• Friday - ZShred #32 - DONE!
• Saturday - Lifted Butt Workout #6 - 
• Sunday - Rest Day - 

EXERCISE 

Workout Time = 5:29 am

Warmup -  30 sec. each (video below)

• Lateral Step + Pull
• Slow Rocking Butt Kickers
• High Knee Pulls
• Arm Swings + Lateral Step
• 4 Torso Twist + Knee Up
• Jog in Place
• Squats
• Front Kicks
• Boxer Shuffle
• Cross Toe Touches

Zuzka Light - ZShred #32 (see videos below for each exercise)

2 Rounds for Time

• 1 Minute High Knee Jump Rope
• 15 1-Leg Kettlebell Deadlift (each leg)
• 1 Minute High Knee Jump Rope
• 20 Alternating Standing Knee Cross Crunch (each side)  (she does Sit-Up/Kettlebell Sit-Ups)
• 1 Minute High Knee Jump Rope
• 10 Alternating Toe Touch Push-up (she does Touch Kettlebell Push-ups)

Cooldown - yoga mat

Warmup:  Time = 5:27, Max HR = 118 bpm, Avg HR = 106 bpm

Round 1:  Time = 7:08 Max HR = 125 bpm, Avg HR = 117 bpm

Round 2:  Time = 6:19 Max HR = 135 bpm, Avg HR = 128 bpm
Cooldown:  Time = 14:20, Max HR = 130 bpm, Avg HR = 106 bpm

Zone 1 = 7:04, Zone 2 = 2:40, Zone 3 = 0:00, Zone 4 = 0:00, Zone 5 = 0:00

Round 1 = 7:08
Round 2 = 6:19
-----------------------
Total ZShred Time = 13:27

Total Time = 33:15

Max HR = 135 bpm

Avg HR = 113 bpm

Total Calories = 306

Notes:  Wow, I felt like I was really working out, but apparently, according to my heart rate monitor, I wasn't pushing too hard.  I never even hit Zones 3-5 at all.  When jump roping, I really need to push a lot harder.  I was sweating before my workout began during warm-up, so well, I guess my body is adapting and I need to really push to get that heart rate going.

High Knee Jump Rope:

1 Leg Kettlebell Deadlift:

Standing Knee Cross Crunch:

Sit Up & Kettlebell Sit Up:

Touch Kettlebell Pushups: