Wk 16, Day 1 - Monday, 16-Jun-2014

WORSHIP SONG:

You Carry Me - Moriah Peters

5 GRATITUDES (Thank you, Heavenly Papa!):

• Thank you God for being able to just whip things up in my cooking without recipes.
• Thank you God for getting all my subcon work done.
• Thank you God for a free movie and time with my son.
• Thank you God my daughter got to spend time with her cousin, Aunt and Uncle.
• Thank you God for the interviews my husband this week.

THOUGHTS:

• The owner finally gave me a call back on the online dojo and he's going to give me a free year membership for all my troubles.  We got to talk a little about how the kids love this type of karate and our instructor.
• Since I won't be working out as much, I will be working on my trigger points and helping increase range of motion and work on strengthening weakened muscles caused by trigger points.  I like the stuff of Naudi Aguilar of Functional Patterns thought processes.  He's a lot tougher than me, but we share similar views.  He's just way more knowledgeable.  He has a lot of YT videos.
• Finally did the update on my phone.  Not real great with uploading stuff from my phone.  Need to do this more frequently than a couple times a year.  8 GB just isn't enough.  I'm going to wait until I can get a 32 GB for hardly anything or nothing.
• I had bought some packaged chorizo at Fry's and I was disappointed.  It turned out watery, which I will never get again.  However, I did use up the stuff I had to make chorizo spaghetti, which, it did turn out rather delish, but I won't use that type of chorizo again.  Will get it at the Latin markets or make my own.  I had a bunch of roma tomatoes that were going to go bad soon, so I made my own sauce with them and with baby sweet peppers and some seasoning, and a small can of tomato sauce.  It turned out really well.  My family loved it.

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 - lunch
• Water - a lot of iced water
• Did EFT for:  nothing
• Hibiscus & green tea iced tea with stevia - none

LIFE TO DOs:

• Get fresh mint for daughter.
• Laundry:  clothes (1 load)
• Download stuff from my iPhone.
• Do update on my iPhone.
• Take dad to doctor's appointment - Monday
• Take son to movies to see The Croods
• Call Wednesday about changing the kids' registration for karate to Wednesday night.
• Clean out humidifier.
• Get membership for karate online - 
• Pick up prescriptions
• Send email to PTO President next week regarding son's red polos.
• Get red polos from PTO President.
• Order kids' 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:

• 10:15 pm - 6:15 am (7.75 hrs) - I'll have to get up this early twice this week. 
• 2:45 pm - 3:30 pm (0.75 hr) - I was supposed to wake up after a half hour, but my son forgot to wake me.  I should have set the alarm.

FOOD JOURNAL:

Post Workout Protein Smoothie (7:15 am) - blueberries, cantaloupe, honeydew, whey protein, cinnamon, ground flaxseed, water, ice

Movie Snack (10:00 am - 11:30 am) - a lot of popcorn and some orange Fanta

Lunch (1:45 pm) -  a bowl of cereal with a banana

Dinner (7:15 pm) - a bowl chorizo spaghetti

ZGym Workouts:

• Monday - ZShred #45 - DONE!
• Tuesday - Rest Day - 
• Wednesday - ZWow #115 - 
• Thursday -Rest Day - 
• Friday - ZShred #26  - 
• Saturday - ZSpecial #3 - 
• Sunday - Rest Day - 

EXERCISE 

Workout Time = 6:40 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 ZShred #45 (video clips of exercises below)

2 Rounds for TIME! (using a 12 lb DB)

• 15 Weighted Back Lunge w/Twist + Knee Up (each leg)
• 20 Plank Butt Kicks ----> My Variation Hands on Upside Down Bosu
• 10 Side Step Up Burpee (each side) ---> My Variation Burpee using Upside Down Bosu
• 15 Side Plank Crunches (each side)

Cooldown - yoga mat

Warmup:  Time = 5:37, Max HR = 111 bpm, Avg HR = 102 bpm

Round 1:  Time = 6:27, Max HR = 145 bpm, Avg HR = 132 bpm

Round 2:  Time = 6:14, Max HR = 147 bpm, Avg HR = 143 bpm
Cooldown:  Time = 14:43, Max HR = 138 bpm, Avg HR = 111 bpm

Round 1 = 6:27
Round 2 = 6:14
--------------------
Total ZShred #45 = 12:41

Zone 1 = 1:31, Zone 2 = 3:05, Zone 3 = 3:36, Zone 4 = 4:57, Zone 5 = 0:00

Total Time = 33:02

Max HR = 147 bpm

Avg HR = 120 bpm

Total Calories = 343

Notes:  This workout wasn't as hard as I thought.

Weighted Back Lunge w/Twist + Knee Up

Plank Butt Kicks

Side Step Up Burpee

Side Plank Crunches