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Wk 14, Day 6 - Saturday, 7-Jun-2014

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WORSHIP SONG:


Day After Day - Kristian Stanfill

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God for the help of my family in making stuff to take to the BBQ.
  • Thank you God for hanging out with friends.
  • Thank you God for sharing.
  • Thank you God for chilling.
  • Thank you God for good food.
THOUGHTS:
  • It was a lot of work making A LOT of potato salad - some we are taking to a BBQ and the rest we are leaving at home.  We are taking both chicken and beef kabobs with 2 different marinades for each meat.  My daughter made one marinade a Hawaiian marinade for the chicken and I had a curry marinade for other chicken skewers.  For the beef, I have a chipotle, honey, lime marinade for one type of beef and the other type is a garlicky marinade.  We cut up pineapple, red/yellow/orange/green peppers, red onions, cherry tomatoes, mushrooms. It's much easier to write this than to do.

    Could not do this without the help of my husband and kids and everyone did their share of work.  
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 - snack
  • Water - not a lot
  • Did EFT for:  nothing
  • Hibiscus & green tea iced tea with stevia throughout the day
LIFE TO DOs:
  • Pick up drycleaning.
  • Get trays for kabobs at Dollar Tree
  • Get - almond milk, almond chocolate milk, ragu sauces, more cocoa cereal
  • Ice for potato salad
  • Prepare beef and chicken for kabobs & skewers
  • Peel potatoes - me
  • Dice potatoes - husband
  • Cut and get pineapple ready for kabobs - 
  • Cut and get red/yellow/orange/green peppers for kabobs - husband
  • Roasted red peppers - me
  • Cook bacon & dice - me
  • Dice red peppers - daughter
  • Peel hard boiled eggs & dice - son
  • Wash & put away dishes - son & daughter
  • Clean table & counters - son & daughter
  • Wash mushrooms & cherry tomatoes - daughter
  • Make garlicky marinade for beef - me
  • Make Hawaiian marinade for chicken - daughter
  • Make chipotle, honey, lime marinade for beef - me
  • Call cell phone provider regarding bill - Monday
  • Get membership for karate online - Thursday
  • Laundry:  rugs (1 load)
  • 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:
  • 12:30 am - 7:15 am (6.75 hrs) - I wish I could sleep longer.  Morning person.
FOOD JOURNAL:
Lunch (12:00 pm) - a bowl of cereal with almond milk

Snack (3:00 pm) - a little potato salad

Dinner (6:00 pm) - 2 beef kabobs, 1 curry skewer, 1 chicken kabob, bacon potato salad, an orange Fanta, some coleslaw, a piece of cinnamon bread that looked like biscotti, 2 pieces (2x2 square) Mandarin orange cake, some pasta lentil thing ----> a lot of food, but most of the food was healthy


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 - DONE!
  • Sunday - Rest Day - 

Exercise:  8:37 am

Zuzka ZAbs #9 (video clips of exercises below)
  • Basic Yoga Flow
  • 20 Plank Side Steps
  • 10 Inchworm (down into Plank and Stand Up)
  • 30 Sec Tree Pose (each side)
  • 10 Side Plank Lift to Plank Knee Tuck (each side)
  • 20 Alternating Lying Cross Leg Lift Toe Touch
  • 20 Alternating Lying Side to Side Leg Lifts
  • 10 Warrior Tree (each side)
  • 20 Lying Cross Knee Crunch (each side) ----> My Alternate Exercise - 60 Standing Bicycles
ZAb #9:  Time = 17:31, Max HR = 135 bpm, Avg HR = 108 bpm
Cooldown:  Time = 3:34, Max HR = 1117 bpm, Avg HR = 107 bpm


Zone 1 = 2:30, Zone 2 = 0:50, Zone 3 = 0:00, Zone 4 = 0:00, Zone 5 = 0:00

Total Time = 21:05
Max HR = 136 bpm
Avg HR = 108 bpm
Total Calories = 176

Notes:

Basic Flow
video
Plank Side Step
video
Inchwork (down to Plank to Stand Up)
video

30 Second Tree Pose
video

Side Plank to Plank Knee Tuck
video

Lying Side to Side Leg Lifts
video

Lying Cross Leg Toe Touch
video

Warrior Tree
video

Lying Cross Knee Crunch
video

Standing Bicycles (My Alternate Exercise)
video

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