Index Labels

Wk 17, Day 1 - Monday, 22-Jun-2014

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WORSHIP SONG:
You're Beautiful (Cover) - Phil Wickham

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God the kids and I got to watch The Lego movie at Harkins with free tickets from my sister.
  • Thank you God for more free movie tickets in July.
  • Thank you God for ice.
  • Thank you God for getting my workout done.
  • Thank you God for leftovers.
THOUGHTS:
  • I was able to fix one of the DVD players, just by taking it apart and cleaning it and reassembling.  I did that with both DVD players, but only one of the DVD players works.  The other one isn't reading the DVDs.  I have another idea, but maybe I'll try another day.  I have a thing that's cleans the lens, but I might make my own thing to clean it.  
  • Started my work late and didn't think I would be able to finish today, but I did.
  • Thankful for my sister letting me know about more free movies to Harkins.  This time I got 4, but I thought they were for next week, but it turns out the end of July, right before school starts.  That's fine.
  • Got to enjoy the Lego Movie.  Very interesting.  This time it was my two kids and I.
  • It's hot.
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 little
  • Did EFT for:  none
  • Hibiscus & green tea iced tea with stevia - more tea today
  • Trigger Point Work (or Myofascia Release) - some on the calves, hams, backs of knees and quads
LIFE TO DOs:
  • Get ice
  • Pickup movie tickets
  • Get Monday subcon work done.
  • Take apart both DVD players in our room and troubleshoot.
  • Get fresh mint for daughter.
  • Call Wednesday about changing the kids' registration for karate to Wednesday night.
  • Clean out humidifier.
  • 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:
  • 11:15 pm - 6:45 am (7.5 hrs) - woke up feeling pretty decent
FOOD JOURNAL:
Post Breakfast Protein Smoothie (8:30 am) - fresh figs, banana, blueberries, honeydew, water, ice, whey protein, ground flaxseed, cinnamon

Snack (10:00 - 11:00 am) - buttered popcorn and some sips of Orange Crush

Lunch (12:45 pm) -  bacon McDouble and some fries ----> yuck

Dinner (7:15 pm) - bacon chorizo spaghetti from last week - a bowl

ZGym Workouts:
  • Monday - ZShred #46 - DONE!
  • Tuesday - Rest Day - 
  • Wednesday - ZWow #116 - 
  • Thursday -Rest Day - 
  • Friday - ZShred #13  - 
  • Saturday - ZSpecial #4 - 
  • Sunday - Rest Day - 
EXERCISE 
Workout Time = 7:40 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 #46 (video clips of exercises below)

2 Rounds with 50:10 Intervals 
  • Samurai Lunges (Left, then Right) w/5 lb DB - each side
  • Jump Rope - High Knees
  • Sumo Squat Side Bend Jump
  • Tornado Sit-Ups
  • Jump Rope - High Knees
Cooldown - yoga mat and baseball on backs of knees, calves, hams, quads, and foam roller for quads and IT bands.

Warmup:  Time = 5:52, Max HR = 111 bpm, Avg HR = 102 bpm
Round 1:  Time = 6:09, Max HR = 145 bpm, Avg HR = 132 bpm
Round 2:  Time = 6:06, Max HR = 147 bpm, Avg HR = 143 bpm
Cooldown:  Time = 14:01, Max HR = 138 bpm, Avg HR = 111 bpm

Zone 1 = 4:58, Zone 2 = 2:20, Zone 3 = 0:38, Zone 4 = 0:00, Zone 5 = 0:00

Total Time = 32:09
Max HR = 138 bpm
Avg HR = 110 bpm
Total Calories = 281

Notes:  I liked this workout, but it wasn't as hard as I thought.  I did all the exercises as she said and I used my GymBoss timer, as sometimes she talks and takes more time in between.  The timer helps keep me on track.  Also I did the tornado sit ups and didn't feel nauseated.  Praise God!  I think working on the trigger points over the past 5-7 weeks have really helped in my lower back to reduce and/or eliminate the nausea.  Will be testing this out more.

Samurai DB Lunges
video

Jump Rope - High Knees
video

Sumo Squat Side Bend Jumps
video

Tornado Sit-Ups
video

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