Index Labels

Wk 2, Day 1 - Monday, 28-Jul-2014

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WORSHIP SONG:
Lay Down My Guns - Sanctus Real

5 GRATITUDES (Thank you, Heavenly Papa!):
  • Thank you God for good pest control.
  • Thank you God for clean laundry.
  • Thank you God for my workouts.
  • Thank you God for my husband's persistency in getting a job.
  • Thank you God for our kids.
THOUGHTS:
  • Today my husband got a rejection from the company he interviewed in person last Wednesday.  Today he also had an interview and was honest with WF and they decided he wasn't a good fit and they wanted a more senior level software engineer.  So, now he is hearing more back from companies and they have been rejections.  So, he is getting closer to when he will be hired by the right company whom will get to totally benefit from him.
  • Got to share some stuff about trigger points with Daniel, our pest control guy, to help him.  Very thankful for him.  Told him we had more scorpions this past month than in quite awhile.  He said this month and next are the worst for scorpions.  He said it could be solved by my dad getting rid of a bunch of stuff, but we know that's not going to happen.  He said that would cut our pest control bill in half or more.
  • I have noticed the more involved my mom is with us, the more I drink soda.  I've got to seek God here and utilize EFT and better speak God's Word when stuff happens rather than resort to turning to sodas.  They are loaded with awful sugar.  
  • Finally tossing the 4 Cup Mr. Coffee maker out because it's no longer safe to use.  We got a Black & Decker 5 cup coffee maker from Target, but I really like the Mr. Coffee one we had.  Super easy to use and the B&D is not quite as easy to use, though, it looks much better.  We got this last week after it shorted the kitchen.
  • Amazingly I got all my subcon work done from the weekend and today.
ACTIONS:
  • Probiotic & 2x krill oil - 
  • 3 tpsns Braggs raw, unfiltered apple cider vinegar in 8 oz water - 
  • My heart meds - lunch
  • My hair supps, Multi-vitamins, cinnamon, Zn, Mg, Ca, selenium supp, Vit E - 
  • Water - a lot
  • Did EFT for:  
  • Hibiscus & green tea iced tea with stevia -
  • Trigger Point Work (or Myofascia Release) - psoas, lower back, quads
LIFE TO DOs:
  • Renew DVD.
  • Drop DVDs and books off at Perry.
  • Get water from Water & Ice.
  • Get weekend subcon work done.
  • Get Monday's subcon work done.
  • Put away space heaters.
  • Pick up blueberries, chicken patties at Costco
  • Get bread, bananas
  • Get a couple new mops.
  • Get ice
  • Sweep floors - son
  • Take out trash - daughter
  • Mop floors - son
  • Move furniture for Pest Control
  • Clean sink & toilet outer bathroom - daughter
  • Clean sink & toilet master bath - son
  • Dishes - son
  • Get gas for the Focus
  • Fill out AZ Dept of Insurance complaint.
  • Mail AZ Dept of Insurance complaint.
  • 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)
SLEEP:
  • 12:00 am - 7:15 am (7.25 hrs) - plagued with a lot of dreams and woke up praying throughout the night.
FOOD JOURNAL:
Post Breakfast Protein Smoothie (10:00 am) - 2 banana, blueberries, whey protein, ground flaxseed, stevia, ice, water

Lunch (1:00 pm) - a cheeseburger & water

Snack (4:00 pm) - a bag of popcorn

Dinner (6:45 pm) - a half bowl of spaghetti (spaghetti, marinara, spinach, kielbasa sausage, onions, garlic)


ZGym Workouts:
  • Monday - ZKB #2 - DONE!
  • Tuesday - Rest Day - 
  • Wednesday - ZKB #3 - 
  • Thursday -Rest Day - 
  • Friday - ZKB #4  - 
  • Saturday - ZResistance #2 - 
  • Sunday - Rest Day - 
EXERCISE 
Workout Time = 8:59 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 ZKB #2 (video clips of exercises below)

1 Rounds for TIME!
  • 20 Reverse Lunge Pass Under - Left
  • 20 Reverse Lunge Pass Under - Right
  • 10 Sumo Squat Knee Ups
  • 10 Surrenders
  • 10 Standing Russian Twists
1 Rounds for TIME!
  • 10 Reverse Lunge Pass Under - Left
  • 10 Reverse Lunge Pass Under - Right
  • 20 Sumo Squat Knee Ups
  • 10 Surrenders
  • 10 Standing Russian Twists
Cooldown - yoga mat, softball on psoas, foam roller on back & quads

Warmup:  Time = 6:16, Max HR = 114 bpm, Avg HR = 102 bpm
Round 1:  Time = 5:21, Max HR = 140 bpm, Avg HR = 128 bpm
Round 2:  Time = 4:41, Max HR = 153 bpm, Avg HR = 140 bpm
Cooldown:  Time = 20:59, Max HR = 140 bpm, Avg HR = 105 bpm

Zone 1 = 1:26, Zone 2 = 3:40, Zone 3 = 2:54, Zone 4 = 1:48, Zone 5 = 0:00

Total Time = 37:18
Max HR = 153 bpm
Avg HR = 112 bpm
Total Calories = 341

Notes:  I don't know why my knees didn't feel right, but they didn't.  I was going along with Zuzka in her workout, but she was talking too much explaining stuff, so for the first round, I did 20 each of the first 2 exercises and she had on her workout as 10 each.  For the 2nd round, she talked less, but still too much, so I did 20 Sumo Squat Knee Ups instead of the 10.

In her directions, she said to do 2 rounds for time, but I think she did 3.  I did 2 rounds.

Reverse Lunge Pass Under
video

Sumo Squat Knee Ups
video

Surrenders
video

Russian Twists (I did the same thing but standing due to nausea issues)
video


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