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.  Banner picture : motivation! : Albi is going to Hungry with a backpack from August 26th to September 17th. Bon voyage!
 
MONDAY,  August 17th 2015
First day back at work, but it's ok I've had an other wonderful vacation.

4h30 BUNS OF STEEL~ Cardo-TaeBoxe  GROUP FITNESS with Nathalie Archambeault
 46 mins   / 296 calories / 35% fat / AveHR 131 78% / MaxHR 158 95% / 31 mins  inZone (75%+)
+ 9 mins   / 33 calories / 55% fat / AveHR 105 63% / MaxHR 125 75% / 0 mins  inZone (75%+)
 Really wanted to do Buns of steel, but Nathalie decides to do this instead.

5h30 ZUMBA ~ GROUP FITNESS with  Émilie de Boucherville
 50 mins / 297 calories / 45% fat / AveHR 127 76% / MaxHR 147 88% / 32 mins  inZone (75%+)
New teacher, good music, fun moves . but not very cardio.. or is it me?
 

M+2 come on the way home from Zoo de Granby.

BED AT 10h30 PM

TUESDAY,  August 18th  2015

7h30 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. Steps at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups and DB 10s Dips. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses
3 power Squats
4 TRX Triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts (hamstrings)
10 Corners

READING : Adirondack Search and Rescue Highlights (July)

Wednesday, August 12, 2015

Adirondack Search and Rescue Highlights (July) by

State Department of Environmental Conservation Forest Rangers respond to search and rescue incidents statewide. Working with other state agencies, local emergency response organizations and volunteer search and rescue groups, Forest Rangers locate and extract lost, injured or distressed people from the backcountry.

July missions carried out by DEC Forest Rangers in the Adirondacks include:

 

 Distressed Swimmer
Hiker falls from waterfall
Medical emergency at Marcy Dam
Distressed hiker in High Peaks
Hikers stranded at Trap Dike
Another hiker falls from waterfall
Climber falls from Echo Cliffs
Lost hikers on Peaked Mountain
Hiker found near Lost Pond Trail
Hiker injures leg on Algonquin
Injured hiker on Haystack Mountain
Hiker rescued on Blue Mountain
Hiker rescued on Esther
Injured hiker on Mt. Joe
Hiker rescued on Whiteface
Buck Mountain hikers lost
Injured camper on Lake Lila
Helicopter rescue on Noonmark
AMR hiker hurt
Injured hiker in Johns Brook Valley
Sick hiker near Marcy Dam
Minors lost on private lanD
Injured hiker near Roaring Brook Falls
Dehyrated hiker.
Distressed High Peaks hiker
Hiker falls in Avalanche Pass
Hikers lost in Moose River Plains
Injured hiker on Bald Mountain
Injured hiker on Hadley
Injured hiker on Marcy
Lost on Rocky Mountain Ridge
Lost near Giant Mountain

DIET Bad for supper, I'm too tired and it's too hat and humid.
 BED AT 8h30 PM

WEDNESDAY, August 19th 2015
my left metatarsals hurt real bad, have to change my sandals to sunning shoes at work to be able to walk. Ice it before going to bed.

4h33 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 don't wear my HR monitor , just don't feel like knowing.
do almost all the WO on a mat to save my left metatarsals. feels good.

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Nathalie Archambault
 don't wear my HR monitor , just don't feel like knowing.
4 or 5 sets of 3 exercises, NA says they are done 40-30-20 secs with 30 secs step-ups between sets. I'm not sure the timing was exact, some of those exercises went by too fast, I can't be that much in shape.. But I liked the WO

BED AT 9h15 PM

FRIDAY,  August 21st 2015
M+2 come after a night of heavy rain at Bromont Camping, Glad to see them It's their first camping trip, ML+2 went to her parents to dry her tent and stuff.

ACHES & PAINS up-date

Left Quads

Works alot on my Quads  . Says I have alot of "adhérences". Probably of how a 3 year old injury healed.  I try to massage or roll my quands a little every day.

7h00 PM BALLROOM DANCE PRACTICE at HOME
30 mins but my left quands hurt so just a little chacha and rumba

BED AT 9h30 PM

SATURDAY,  August 22nd  2015

10h30 AM OFF Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
Need this

P90X3 #2b    Triometrics
1. Calf Raise Squats -
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps

PM & Evening Épluchette de Blé d'inde chez Nicolas Théberge, Joliette
Great seeing Gaby's family and talking about mountains!

BED AT 10h30 PM

SUNDAY,  August 23rd 2015
Don't go to Zumba cause I'll be doing Zumba tomorrow.

3h00 Off Program FOCUS T25 : # Alpha — Cardio ~ HOME FITNESS with Shaun-T 
This would be good for me today. First time i do it. ( i think...) // DID IT. and I'm quite proud to have done it on such a hot and humid day.
 
T25 Alpha — Cardio

1- Alternating knee lift
2. Lift on toes
3. Slow control jog
4. High knee jog
5. Jack feet
6. Double Jack feet
7. Double Jack & arms
8. Basic Jack
9. Pivot lunge & Step in
10. Pivot lunge & hop
11. Pivot lunge & touch knee
12. Pivot lunge & touch floor
13. Heel tap up and back L
14. Heel tap up and back R
15. Lateral sprint
16. Lateral Mountain climbers
17. Jump rope
18. Jump rope up & back
19. Jump rope up & back slow
20. ½ tuck jump
Burn-Out :
21. Basic Jack
22. Pivot lunge & touch floor
23. Lateral Mountain Climber
24. ½ tuck jump
25. Control squat

 26. Hop squat
27. High Heels up & back
28. High Heels squat side to side
29. On your marck & sprint L
30. On your mark & sprint R
31. On your mark Up and down L
32. On your mark Up and down R
33. Low Kick
35. Low Kick on toes
36. Hich switch kick
37. Running small lunge
38. Split lunge agility (front & side Jacks)
39. Jack feet out & in
40. Speed & agility  (front & side Jacks)
 Burn-Out :
41. HH Squat
42. On your mark & up double
43. On your mark &?
44. Switch high kick
45. Speed & agility   (front & side Jacks)
46. Hop up & back
47. Hop side to side
48. Alt speed knee slow
49. Alt speed knee fast
50. High knee jog
51. High knee jog slow

7h00 PM BALLROOM DANCE PRACTICE at HOME
60 mins Chacha.. fun, and my left quads were good.

DIET PLANNING ; For days when I'm home (and for when I'll be retired) Maybe a smoothie at noon and what I now have for lunch at work for supper would be good and doable ( 2 oz beef or chicken, 1/3 cup brown rice, 1 cup frozen veggies, and 4 oz. tomato juice ) .

planned BED AT 10h30 PM

MONDAY,  August 24th 2015

NOPE :  4h30 BUNS OF STEEL~   GROUP FITNESS with Cynthia de Granby
 NO WAY ! NOT WITH HER ! Hate her style, she slouches and never lifts her arms above her shoulders, and I hate the way she treats the other instructors. Like she was better than them. I'm not the only one who thinks like that. Tell it to the boss

ELLIPTICAL : 16 MINS HIIT 15-90 secs / PUSH-UPS : 5 X 10  + 2 x 20 / GLUTES : Le Chien d'Amélie

5h30 ZUMBA ~ GROUP FITNESS with  Émilie de Boucherville
 My HR monitor is dead :/ Very good but my left quads act up.

BED AT 10h30 PM

TUESDAY, August 25th  2015
one year remission for D, love her

6h00 PM OFF PROGRAM P90X3 : X3 MMX  ~ 30 mins HOME FITNESS with Tony Horton
with Gabriel / my sprawls are good, my right wrist is getting better.

P90X3 #5a           MMX
30 secs rest between rounds

Round One   **Change Lead at 30 seconds
 1. High and Low Jab/Cross
2. Hook/Uppercut/Front Knee
3. Triple Jab/ Cross/ Back Knee
4. Hook Elbow/Down Elbow

Round Two   **Change Lead at 30 seconds
1. Jab/Over The top Elbow/ Crescent Kick
2. Superman Punch/4-Punch Scramble/Sprawl
3. Lead Uppercut/Hook Elbow/ Snap Kick
4. Sprawl/Power Knees/ Hook and Upper Elbow

Round Three   **Change Lead at 30 seconds
1. Upper Back elbow/Hook Elbow/ Back Kick
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl
3. Push Kick/ Snap Kick
4. Hook/Uppercut/Hook/ Uppercut/Sprawl

Round Four   **Change Lead at 30 seconds
1. Frt Leg Check/Frt Snap Kick/ Superman Punch
2. Jab/Cross/Sprawl/Scramble
3.Jab/Cross/Hook Elbow/ Over the Top Elbow
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut
5.Burnout ( Punch and Sprawl)

BED AT 10h30

WEDNESDAY, August 26th 2015
Albi going to Hungry with a Backpack :)

4h33 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 don't wear my HR monitor , battery dead, have to send it out to get it changed.
Same as last week : do almost all the WO on a mat to save my left metatarsals. feels good. maybe next week I'll use 2 mats.Second week that we do the "BRING SALLY UP" push-up challenge. of course I finish on my knees, but I wonder after how much time,

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Nathalie Archambault
 don't wear my HR monitor , battery dead, have to send it out to get it changed..
4 or 5 sets of 3 exercises,  40-30-20 secs with 60 secs step-ups between sets  I feel good.
in the lockers Arielle Beauregard says she met someone who fences in Montréal, who worked at HydroQ.. It's Michel Vincellette.. he started fencing again.. I'lll have to talk to him about that on FB.

8h45 PM do the complete "BRING SALLY UP"  SQUAT challenge after showing the Push-up callenge to Gaby on youtube

planned BED AT 9h15 PM

THURSDAY, August 27th 2015

SHOPPING
Quickly at noon. Go buy Sepreme Collagene at Jean-Coutu and stop in at Sports Experts to check what's on sale.

Asics Gel Noosa Tri 9

I really needed new shoes for the gym. If these are good for running and cycling, they should be good for Tae-Boxe and Cardio-Militaire. on sale at half price. There was another interesting pair, but they were had indoor soles, so maybe too sticky for Zumba. Anyways, I need some color in my life. Not a specialty this time.

 

DIET motivated

BED AT 9h15 PM tired, not sure why

FRIDAY,  August 28th 2015.

10h30 AM  "BRING SALLY UP"  PUSH-UP challenge
10h35 AM  "BRING SALLY UP"  SQUAT challenge

Bring my left in-soles from my new running shoes, and from my volleyball shoes to get metatarsal supports They should be ready for Monday

ACHES & PAINS up-date

Left Quads, right wrist and thumb

Excellent. .but still have to wait a couple of days to see if the results last.

 Alexandre & Mélanie come for the afternoon, supper and evening to talk about Véronique.

planned BED AT 9h30 PM

SATURDAY,  August 29th  2015
not doing much today. G was supposed to trim cedar hedge but couldn't rent the trimmer, bought one but has to charge the battery

I put on the web : http://www.marykaa.com/marykaa/veronique.html#Sándor

18h00 PM OFF Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
It's so hot and humid, I start 2 hours later than planned.

P90X3 #2b    Triometrics
1. Calf Raise Squats -
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps

 

"BRING SALLY UP" challenges : 3 min 28 secs each
today 18h30 PM :   TRX PUSH-UP
today 20h30 PM :   PLANK : up=leg & arm lift / down=elbow plank

planned for next Tuesday ? :  BURPEE : up=burpee / down=hand-plank
planned for next Tuesday ? :  V-UP :  up=knees bent / down=legs straight (arms crossed on chest)

alreay done SQUAT :  No weights (this is the one I need the least)
alreay done PUSH-UP : toes, knees, bent-core-knees, rest (too hard for me)

BED AT 10h30 PM

SUNDAY,  August 30th 2015
RIP Marie Matthay.on December 2nd 2013 I only find out that you are gone, but will always keep you in my heart as a dear friend.Her son Samuel Gaudet has a sausage factory in LaPocatière.

Gabriel trims cedar hedge for the first time with the 16' orchard ladder.

planned 7h00 PM BALLROOM DANCE PRACTICE at HOME
NOPE mins Chacha..

planned BED AT 9h30 PM

MONDAY,  August 24th 2015

NOPE :  4h30 BUNS OF STEEL~   GROUP FITNESS with Roxane St-Pierre
Tabatas, with 2 exercises per set, 6 sets?

5h30 ZUMBA ~ GROUP FITNESS with  Roxane St-Pierre
 OK

8h30 PM  "BRING SALLY UP"  TRX PUSH-UP challenge while Gaby does the real Push-Ups.

BED AT 10h30 PM

TUESDAY, September 1st  2015
 

7h45 PM OFF PROGRAM P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
with Gabriel / my sprawls are good, my right wrist is getting better.

P90X3 #5b     The Warrior
1. Plank Sphinx Push-Ups
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5.  Elevator Push Ups - on knees to go lower
6. Double Uppercut
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up
10. Elbow Over The Top
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - regular with push-ups
14. Think Drills
15. Abrinome
16. Spiderman Squats
              30 secs rest
17. Burnouts (alternate 4 upper cuts and 1 sprawl)

8h30 PM  "BRING SALLY UP" BURPEE : up=burpee / down=hand-plank
8h35 PM  "BRING SALLY UP" V-UP :  up=knees bent / down=legs straight (arms crossed on chest)
Not perfect, but not bad. well worth doing.

 planned BED AT 10h30

WEDNESDAY, September 2nd 2015
Order Kindle Paperwhite 2015 from Amazon.. to read more outside.

4h33 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
Too repetitive..

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Nathalie Archambault.
lots of jogging, skipping, jumping jacks and more of the same.

BED AT 10h15 PM

FRIDAY,  September 4th  2015

11h30 AM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. Steps at  12" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  Wooden Stools for Dips. TRX for Butt lifts Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses
3 power Squats
4 TRX Triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts (hamstrings)
10 Corners

 

DIET Bad , got to get it together again

Car trip to Vermont

planned BED AT 10h30 PM at GIFFORD WOODS STATE PARK Lean-to : Birch

SATURDAY,  September 5th 2015

Mount Abraham & Mount Ellen, Vermont
 HIKING  start : 7h20 AM (1h20 from camping site)
WEIGHT OF PACSAC : ~21  lbs including  4 liters of  water..
ASCENT  
TOTAL LENGTH  12.6  miles : miles
TOTAL TIME   8h30  hours including long stops and conversations

TEMPERATURE 15°C excellent.

 

.HA HA HA! I read that it was Early-Black-Bear and Grey-Squirrel hunting season since September 1st, so I didn't want to ask myself if hunters would see me.. lol

There were something like 5 little nobs between the 2 peaks. Bring Sally Up.. Bring Sally Down !

Abraham has a nice view.. including Camel's Hump and Mansfield which we see a number of times Along the way

BED AT 9h30 PM at : GIFFORD WOODS STATE PARK Lean-to : Birch

SUNDAY,  September 6th 2015

Mount Killington, Vermont 5/5 and North East 86/115
 HIKING  start :  7h30  finish at  16h15
WEIGHT OF PACSAC : ~21  lbs including  4 liters of  water.
ASCENT   from MI 500 of AT :
TOTAL LENGTH   11,4 miles : miles
TOTAL TIME    hours including long stops and conversations

TEMPERATURE 12-21° C. beautiful sunny, a little warm day.

Aches & Pains : Th

 

Upper Road n'est pas nécessairement un endroit publicisé pour commencer.. une chance, car il y a seulement UNE place pour stationner ( à mi-chemin entre le pont et le sentier), et le sentier n'est pas très indiqué sur la route.

 

Three guys doing the Long Trail South to north. They plan on doing it in 3 weeks and seemed quite curious about their first 4000-footer.. Killington, just ahead. I was sorry to say that the view from the top didn't impress me that much, but alot of people found it beautiful. I said it depends on what else you've seen in your life.

CAR TRIP HOME

BED AT 9h30 PM

MONDAY,  September 7th 2015
Take the week off, between summer hiking and the new Gym session.

 7h00 PM BALLROOM DANCE PRACTICE at HOME
45 mins Chacha & Slow Waltz

BED AT 10h30 PM

happy 65th birthday BR

THURSDAY,  September 10th  2015
Sort of big day at work but ok

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : We're  10. and I'm off beat since I haven't played for 3 months. At first, because of my right wrist I'm even scared of the ball. but by 8h30 it starts to come back.. I'm glad I'm only playing once a week (didn't sign up for Wednesdays at St-Pie, so that I cut my chances of getting hurt by 2) but AM looking forward to the Thursday evenings.

BED AT 12h30 AM

SUNDAY,  September 13th 2015 LAST DAY OF SUMMER SESSION AT THE GYM.

9h06 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 Feels like the first day of the new session, even if it starts tomorrow.

BED AT 9h30 PM

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