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Wk 18, Day 1 - Monday, 30-Jun-2014

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WORSHIP SONG:
Start a Fire - Unspoken

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God that I eventually got all my subcon work done.
  • Thank you God for Your Word impacting the kids.
  • Thank you God for the kids' help in things.
  • Thank you God for prayer.
  • Thank you God for A/C.
THOUGHTS:
  • It took me a super long time to get my subcon work done, and it shouldn't have.  So many interruptions that in the end, it made me very irritable.
  • A lot left to plan our vacation, which I don't know will happen because my husband is mad at me and doesn't want to go.  Very mature because if we don't go, the kids will be disappointed and very hurt.  Everyone's been looking forward to this, yet it's been hard because all our trips, I am the one that has to do most of the work and this time, because I am completely overwhelmed in stuff and asking for help, my husband is balking at this.  I need to help him to help me.  Then, why would I need his help if I have to do it all anyway?  The kids are willing to do whatever it takes to go.  My husband doesn't have the same mentality.
ACTIONS:
  • Probiotic & 2x krill oil - forgot
  • 3 tpsns Braggs raw, unfiltered apple cider vinegar in 8 oz water - forgot
  • 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 - some
  • Trigger Point Work (or Myofascia Release) - none
  • TENS unit - none
LIFE TO DOs:
  • Laundry:  clothes (1 load)
  • Turn in invoice for subcon work.
  • Order kids' consumables - Tuesday
  • Order kids' extra textbooks - Tuesday
  • Finish weekend work.
  • Finish all of Monday's work.
  • Make hotel reservations for this Sat/Sun.
  • Make hotel reservations for next Sat/Sun.
  • Get maps from AAA.
  • Get oil change for Focus - Thursday.
  • Get Escort washed - Thursday
  • Fill up gas for Escort - Thursday
  • Call the online Dojo - Thursday
  • Clean out humidifier.
  • 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)
SLEEP:
  • 11:30 pm - 7:30 am (8 hrs) - wanted to sleep longer.  My sleep was very restful and not good
FOOD JOURNAL:
Post Workout Protein Smoothie (9:45 am) - swiss chard, blueberries, cantaloupe, honeydew, whey protein, cinnamon, water, ice, ground flaxseed

Lunch (12:15 pm) - a turkey sandwich made by my son and some pea salad

Snack (4:45 pm) - milkway

Dinner (7:30 pm) - spaghetti with marinara sauce, Italian sausage, bacon, garlic, onions & mozzarella ----> 1 bowl

ZGym Workouts:
  • Monday - ZTabata #1 - DONE!
  • Tuesday - Rest - 
  • Wednesday - ZTabata #2- 
  • Thursday - ZSpecial #4 - 
  • Friday - Rest  - 
  • Saturday - ZTabata #3 - 
  • Sunday - Rest Day - 
EXERCISE 
Workout Time = 8:48 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 ZTabata #1 (video clips of exercises below)

3 Tabata Sets with each Set of 8 Rounds of 20:10 Intervals (20 seconds exercise, 10 seconds rest)
  • Set 1
    • Mountain Climbers
    • Crab Toe Touches
  • Set 2 
    • Jump Lunge Knee Ups
    • Side to Side Push Ups
  • Set 3
    • Surfers
    • Knee, Heel Toe Touch Crunches
Cooldown - yoga mat 

Warmup:  Time = 6:11, Max HR = 113 bpm, Avg HR = 101 bpm
Set 1:  Time = 4:50, Max HR = 129 bpm, Avg HR = 119 bpm
Set 2:  Time = 4:37, Max HR = 135 bpm, Avg HR = 127 bpm
Set 3:  Time = 4:27, Max HR = 131 bpm, Avg HR = 125 bpm
Cooldown:  Time = 11:11, Max HR = 112 bpm, Avg HR = 102 bpm

Zone 1 = 8:30, Zone 2 = 2:08, Zone 3 = 0:00, Zone 4 = 0:00, Zone 5 = 0:00

Total Time = 31:17
Max HR = 135 bpm
Avg HR = 111 bpm
Total Calories = 279

Notes:  During the Crab Toe Touches, I began to feel really nauseated so I modified these to where I would feel less nauseated.  I didn't want to quit my workout and felt nauseated throughout the whole workout.  Something about being on my back made me nauseated.  So, I had to slow down and some of the moves are a little complicated, so I didn't get a great heart rate thing going on here.

Mountain Climbers
video

Crab Touch Touches
video

Jump Lunge Knee Up
video

Side to Side Push Ups
video
Surfers
video
Knee, Heel Toe Touch Crunches
video

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