WORSHIP SONG:
Overwhelmed - Big Daddy Weave
5 GRATITUDES (Thank you, Heavenly Papa!):
- Thank you God for leafy greens.
- Thank you God my husband has more interviews this week.
- Thank you God for getting back on schedule.
- Thank you God I can help my dad resolve his insurance issue that somebody else created.
- Thank you God for A/C.
- Yesterday was our full day back from vacation. I ran a ton of errands yesterday and working on getting caught up. Over the next months, really need to work on decluttering. Hard to think with so much stuff around.
- I've run out of some of my vitamins. Couldn't take any probiotics because I put them in the ice chest and water drowned all my probiotics.
- It feels good to get some leafy greens in my diet again. I really missed eating leafy greens or having them in my diet.
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 -
- Water - a lot
- Did EFT for: none
- Hibiscus & green tea iced tea with stevia -
- Trigger Point Work (or Myofascia Release) - psoas, lower back
LIFE TO DOs:
Renew library stuff- Pickup mail
Get Monday's subcon work doneCall Farmer's & credit agency- Get Explorer washed
- Get Focus rewashed - get all bug stuff off of car
- Clean out humidifier.
- Send another email to PTO President next week regarding son's red polos.
- Get red polos from PTO President.
- Order kids' probiotics & iodine supp from LH
- Buy hooks to hang bags for closet
- 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)
- 12:45 am - 7:30 am, 8:00 am - 9:30 am (8.25 hrs) - sleep was interrupted by a recruiter calling for my husband
Lunch (2:15 pm) - scrambled eggs with ham and toast with huckleberry jam my son made - he's getting better at making eggs
Dinner (7:00 pm) - a delicious bean salad my daughter made with some chili
Dessert (9:00 pm) - 4 chocolate striped cookies, 2 small bowls of popcorn
ZGym Workouts:
- Monday - ZKB #1 - DONE!
- Tuesday - Rest Day -
- Wednesday - ZKB #2 -
- Thursday -Rest Day -
- Friday - ZKB #3 -
- Saturday - ZResistance #2 -
- Sunday - Rest Day -
EXERCISE
Workout Time = 10:32 am
2 Rounds for TIME!
- 40 Side to Side KB Swings x 15 lb KB
- 20 Warrior Rows - Left Side x 15 lb KB
- 20 Reverse Squats x 15 lb KB
- 20 Warrior Rows - Right Side x 15 lb KB
- 20 Leg Up Crunch x 5 lb KB (each side)
Cooldown - yoga mat, baseballs on lower back, softball on psoas.
Warmup: Time = 6:39, Max HR = 112 bpm, Avg HR = 101 bpm
Round 1: Time = 6:52, Max HR = 144 bpm, Avg HR = 127 bpm
Round 2: Time = 5:56, Max HR = 152 bpm, Avg HR = 141 bpm
Cooldown: Time = 17:55, Max HR = 126 bpm, Avg HR = 118 bpm
Cooldown: Time = 17:55, Max HR = 126 bpm, Avg HR = 118 bpm
Zone 1 = 9:48, Zone 2 = 2:34, Zone 3 = 1:54, Zone 4 = 3:04, Zone 5 = 0:00
Total Time = 37:25
Max HR = 152 bpm
Max HR = 152 bpm
Avg HR = 120 bpm
Total Calories = 390
Notes: This was a good workout coming back from two weeks off from workouts, however, the first week of my vacation, every day we did a lot of hiking to the point of my whole body hurting, especially my feet. The 2nd week of vacation, I really didn't do a whole lot of physical exercise, so it was a real break.
Side to Side KB Swings
KB Warrior Rows
KB Reverse Squats
KB Leg Up Crunch
Posts
No comments:
Post a Comment