Wk 14, Day 5 - Friday, 6-Jun-2014

WORSHIP SONG:

Your Love - Brandon Heath

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God for no drama today.
• Thank you God for closure on another job, though, not what we wanted to hear.
• Thank you God we could be hear from my dad.
• Thank you God for A/C.
• Thank you God we got our errands done.

THOUGHTS:

• Waiting for the online Dojo to contact me.  They are not real responsive and really need to fix their website.
• Just trying to catch up on my work.  Glad I could be there for my dad yesterday.  Set me back on my subcon work, but my dad is more important.  At least it didn't happen earlier in the week, so this worked out fine.
• Glad my dad's pain is considerably less.  
• Glad my mom spent time with our kids.  Gives us a little reprieve.
• Happy our daughter did some frig organization.
• Got stuff to make kabobs and potato salad for a BBQ Swim party.

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 - dinner (forgot to do at lunch)
• Water - not a lot
• Did EFT for:  on being scared regarding my dad's stuff, self-esteem stuff
• Hibiscus & green tea iced tea with stevia throughout the day

LIFE TO DOs:

• Call cell phone provider regarding bill - Thursday
• Get membership for karate online - Thursday
• Renew Perry DVDs
• Return Perry DVDs
• Return books to Chandler Library
• Get mail
• Get wooden skewers, toothpaste, cherry tomatoes, mushrooms, small peppers
• Get avocado, potatoes, lemons, limes, chicken, beef, more peppers
• Get ice
• Laundry:  rugs (1 load), clothes (2 loads)
• Send email to PTO President next week regarding son's red polos.
• Get red polos from PTO President.
• Order probiotics & iodine supp from LH
• Drop clothes off at son's old school for donation
• Buy hooks to hang bags for closet
• Replace Boostaroo
• Update driver's license for my husband - this week
• Update my husband's ss card at the ss administration office in downtown Phx - this week
• 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:

• 1:45 am - 7:45 am (6 hrs) - not enough sleep, but my sleep was really restless.  We left our door opened in case my dad needed any help and didn't want to say anything so we could hear if he needed help.

FOOD JOURNAL:

Post Workout Protein Smoothie (10:00 am) - banana, blackberries, cantaloupe, honeydew, water, ice, cinnamon, whey protein, ground flaxseed

Lunch (1:45 pm) - a roma tomato thinly sliced, 1/4 of a cucumber thinly sliced, 1/2 small avocado, 2 chicken patties (baked) ----> so incredibly hungry

Dessert (4:30 pm) - regular oreo McFlurry

Dinner (7:00 pm) - rest of bacon spaghetti (1/2 bowl), leftover BBQ ribs

Zuzka's 4-Week 6-Pack Summer Abs Challenge (modified):
Wk 1:  3 Summer Abs Workouts, 1 Lifted Butt Completed
Wk 2: 4 Summer Abs, 1 Lifted Butt, 1 Sweat Completed

Wk 3:

• Monday - Summer Abs #7 - DONE!
• Tuesday - Summer Abs #8 - DONE!
• Wednesday - Rest Day - DONE!
• Thursday -Summertime Sweat Workout #2 - DONE!
• Friday - Summer Abs #1  - DONE!
• Saturday - Summer Abs #9 - 
• Sunday - Rest Day - 

EXERCISE 

Workout Time = 8:44 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 ZAbs #1 (video clips of exercises below)

3 Rounds for TIME! (using a 10 lb kettlebell)

• 15 Standing Weighted Cross Crunch (each side)
• 20 Seated Weighted Twists -------> Alternate Exercise:  20 Standing Prayer Squat Weighted Twists
• 10 Elevated Step Overs to Plank Knee Tucks
• 10 Leg Elevated Bridge Sit Ups ------>  Alternate Exercise: 20 Standing 1-Sided Weighted Mountain Climb

Cooldown - yoga mat, softball, 2 baseballs in a sock working on quad trigger points on the floor

Warmup:  Time = 6:01, Max HR = 110 bpm, Avg HR = 98 bpm

Round 1:  Time = 3:30, Max HR = 130 bpm, Avg HR = 120 bpm

Round 2:  Time = 3:22, Max HR = 139 bpm, Avg HR = 131 bpm
Round 3:  Time = 3:39, Max HR = 144 bpm, Avg HR = 136 bpm
Cooldown:  Time = 15:18, Max HR = 135 bpm, Avg HR = 102 bpm

Round 1 = 3:30 (last time 4:43)
Round 2 = 3:22 (last time 3:52)
Round 3 = 3:39 (last time 4:05)
--------------------
Total ZAbs 1 = 10:31 (last time 12:40)

Zone 1 = 4:03, Zone 2 = 3:57, Zone 3 = 2:04, Zone 4 = 0:05, Zone 5 = 0:00

Total Time = 31:51

Max HR = 144 bpm

Avg HR = 110 bpm

Total Calories = 281

Notes:  I stayed with the 10 lb KB which was more than enough and had challenges doing the last exercise.  I split them into 10 reps each side and did that twice for 20 reps total on each side.  I was able to shave off 2:10 seconds from my time, so I did better.  Wasn't going to work out today due to things that happened yesterday and I am way behind on my subcon work, but I figured this would be a short workout, so hopefully all is good.

Standing Weighted Cross Crunch

Seated Weighted Twists

Standing Weighted Prayer Squat Twists (Alternate Exercise)

Elevated Step Overs to Plank Knee Tuck

Leg Elevated Bridge Sit Ups

Standing 1-Sided Weighted Mountain Climb (Alternate Exercise)