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

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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
video

Plank Butt Kicks
video

Side Step Up Burpee
video

Side Plank Crunches
video


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