| FRIDAY,
November 20th 2015
9h30
AM ZUMBA
~ HOME FITNESS DVD
with BETO PEREZ
— Exhilerate
Ate too much for breakfast.. :( feel fat
/ lend the DVDs to Nathalie from volleyball
7h00-9h00
PM
Édem Bubble soccer + :
Example : 17 mins + / AveHR 141
85%
/ MaxHR 160 95% /
182 cals / 30 % fat / 14 mins InZone
(75%+)
 |
|
We're 16 and alternate 8-8 for the bubbles
|
ACHACHES & PAINS
right
knee from someone kneeling on my legs after I
fell down on my back Maybe I tripped them.
BED AT 11h30 PM |
| SATURDAY,
November 21st 2015
11h00 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
Just to be a participant in YF's cardio militaire Video exam.
Main course : (off-program)
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
hold about 18" of elastic with arms straight, above head,
pull without bending arms, to chest height
Lengths : Sprints.. well.. at least run fast for the 45 secs,
run faster for the 30 secs.
Mats : Russian twists
Stage : Start both feet
up, step down just to touch and up again / alternate |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
biceps
Lengths : Lateral slalom facing stage , 7 cones
Mats :
Plank Alternating
touch hands with partner
Stage : Triceps push-ups / hands on
stage / on knees, but hands close |
|
8 times 20 secs / 10 secs |
|
TABATA :
Alternating Jumping jacks & forward lunge with militairy
press DB5s |
BED AT 10h30 PM |
SUNDAY,
November 22nd 2015
M+2 since Yesterday late night to today
8pm
9h04 ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
51 mins + / AveHR 133
80%
/ MaxHR 149 90%
/ 486 cals / 40 % fat / 42 mins InZone
(75%+)
Right shoulder hurts quite a bit,
but I manage to do all the moves. quite energetically in fact.
planned but NO.. Manou and girls still here.
7h00
PM BALLROOM
DANCE
PRACTICE
at
home
I'ts ok, I don't feel really well
anyways.
READING
|
Energie Cardio Blog CONTRAST TRAINING |
|
La méthode d’entraînement par
contraste combine ces deux méthodes d’entraînement, c'est-à-dire une
alternance des charges lourdes et légères. Cette méthode soumet alors
le corps à des forces contradictoires obligeant ainsi le système
neuromusculaire à s’adapter positivement. Vous le remarquerez, l’effet
d’entraînement est très intéressant. Cependant, le niveau d’intensité
est très élevé – débutant s’abstenir.
Une des variables de cette méthode
consiste à débuter par un exercice avec peu de répétitions (4 à 6),
une vitesse d’exécution lente et une charge élevée, suivi
immédiatement par d’un deuxième exercice, sollicitant les mêmes
groupes musculaires, avec beaucoup de répétitions (15 à 20), une
vitesse d’exécution plus rapide et une charge légère. |
| I
think I'll try this at home, maybe on the TRX |
BED AT 10h30 PM |
| MONDAY,
November 23rd 2015
4h34 BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
47+ mins + / AveHR 124
75%
/ MaxHR 156 94%
/ 395 cals / 40 % fat / 24 mins InZone
(75%+)
( week 1 of 3 )
very cardio.
| Main course : 45 secs
/ 15 secs rest 3 times |
a) squat genoux
+ mitraille 5 sec
b) 4 genoux hauts + 4 jumping jacks
c) chenille + 10 skiis |
|
explanations / 3 mins rest |
a) 10 talons aux fesses + 5 squats
b) 2 fentes alternées + 5 cross rope
c) 10 mountain climber +t squat avec 10 punch |
5h32 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
50 mins + / AveHR
125 75%
/ MaxHR 155 93%
/ 436 cals /
40 % fat /
30mins InZone
(75%+)
Main course : ( week 2
of 4? ) relaxed.
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
hold about 18" of elastic with arms straight, chest hight,
pull without bending arms, (hold the elastic double)
Lengths : Sprints.. there.. run back.. quite proud of my speed
today
Mats : Lying down, Leg
lifts
Stage : step-downs with heel on stage / step down from
stage , HEEL to mid-step |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
Quick squats
Lengths : Lateral slalom facing stage , 7 cones
Mats :
Plank with
rotations
Stage : Triceps
push-ups / hands on stage / feet or knees / I do 6 on feet and the rest on knees |
|
8 times 20 secs / 10 secs |
|
TABATA
Burpees (finisher for real!) not better,
but Buns of Steel wa very cardio. |
BED AT 10h00 PM |
|
ALMOST
EVERYTHING WILL WORK AGAIN IF YOU UNPLUG
IT FOR A FEW MINUTES... INCLUDING YOU.
ANNE LAMOTT. |
THURSDAY,
November 26th 2015
I don't feel well. Stay at
home. Headache. Will go see Suzette G on December 5th
7h00
PM VOLLEYBALL with Gabriel
at EURÉKA school
: cancelled
"Je
t’écris pour te dire qu’il n’y aura pas de volley ce soir vu le trop
grand nombre d’absences (3 dû au soccer-bulle : D –genou, J-F – hanche
et N -cheville; et 3-4 autres pour diverses raisons. Donc c’est
annulé." WOW !!
7h10
PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style Routine #1 with Gabriel :)
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, à water cooler and a glass,
a floor fan and a
yoga mat, TRX 7 DB s. 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 |
BED AT 9h30 PM |
| FRIDAY,
November 27th 2015
6h30 PM
P90X+
~
HOME FITNESS
with Tony Horton
—
OFF-Program P90X
+
#
02+
Kenpo Cardio
With Gaby, I coaxed him quite a bit (by asking him a
couple of times) to do the work-out, but he thanks me after :)
|
#02+
Kenpo Cardio+ |
Warm-up
1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks
cardio break — 60 sec &
repeat 1 to 5
6- jab, uppercut, back
kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick
cardio break — 60 sec
and reapeat 6 to 10
11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout
cardio break — 60 sec and
repeat 11 to 15
cool-down & stretch |
PLANNED BED AT 10h30 PM |
|
SATURDAY,
November 28th 2015
3h15
PM QUICK WALK
near
home
30 mins With Gabriel. First time I try my faster walk with ankle
extension. It's really faster than how I have been walking
7h00
PM BALLROOM
DANCE
PRACTICE
at
home
65 mins Chacha, Triple-Swing, Rumba, Slow Waltz, Batchata good
practice lots with music.
BED
AT 10h30 PM
|
| SUNDAY,
November 29th 2015
9h04 ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
51 mins + / AveHR 133
80%
/ MaxHR 149 90%
/ 486 cals / 40 % fat / 42 mins InZone
(75%+)
No HR monitor but probably quite
like last week.
6h35
PM BALLROOM
DANCE
PRACTICE
at
home
65 mins
Batchata & Sumba, fun :)
BED AT 10h30 PM |
| MONDAY,
November 30th 2015
4h33 BUNS OF STEEL ~
GROUP FITNESS
with Roxanne
Saint-Pierre Nathalie
48+ mins + / AveHR 131
79%
/ MaxHR 156 94%
/ 453 cals / 35 % fat / 34 mins InZone
(75%+)
( week 2 of 3 but
probably won't count since it's not Roxanne who gives the class ) / lots of
running on the spot etc.
5h29 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
45 mins + / AveHR
123 74%
/ MaxHR 164 99%
/ 380 cals /
40 % fat /
25mins InZone
(75%+)
Main course : ( week 3
of 4? ) I do the cardio part
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
hold about 18" of elastic with arms straight, chest hight,
pull without bending arms, (hold the elastic double)
Lengths : run there and back.. no
sprints
because my lungs burn when I cough. (since Saturday)
Mats : Lying down, Leg
lifts
Stage : step-downs with heel on stage / step down from
stage , HEEL to mid-step |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
Quick squats
Lengths : Lateral slalom facing stage , 7 cones
most others just slalom :/
Mats :
Plank with
rotations
Stage : Triceps
push-ups / hands on stage / feet or knees / I do 10-6-5 on feet and the rest on knees |
|
8 times 20 secs / 10 secs |
|
TABATA
Burpees Slow but steady, just glad
that I made it through |
BED AT 10h00 PM |
ACHES & PAINS : RV sans RV Dr Poulin.
Pneumonie virale.. comme un rhume qui est dans les poutmon. Pompe Zenhale.
On Strike.. but can't go in the picket line.. too sick
:/
THURSDAY, December 10th 2015 / DAY 8 after dr
visit : Still have lots of coughing and bad voice. take the afternoon off.
FRIDAY,
December
11th 2015
change from Contac to Robitussin (expectorant & antitussif)
CSVDC PARTY "EN MOU" ~ with
Gabriel
56
mins / AveHR 125
75%
/ MaxHR 159 95%
/ 324 cals / 40 % fat /
30
mins InZone
(75%+)
Dine traditional Troutière, dinde, & ragout supper, Chansonnier and
Dance Still cough at times but I feell much better than I
thought I'd feel. Dance (from 9h15 t0 11h00) mostly disco but
manage a triple-swing and a merengue.
BED AT 11h30 AM |
|
SATURDAY,
December 12th 2015
planned but no 5h15
PM QUICK WALK
near
home
30 mins Wit
planned but no 7h00
PM BALLROOM
DANCE
PRACTICE
at
home
65 mins Chacha, Triple-Swing, Rumba, Slow Waltz, Batchata good
practice lots with music.
BED
AT 10h30 PM
|
| SUNDAY,
December 1 3th 2015
9h04 ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
51 mins + / AveHR 133
80%
/ MaxHR 149 90%
/ 486 cals / 40 % fat / 42 mins InZone
(75%+)
No HR monitor but probably quite
like last time, though it's because I feel tired not because I work
well
7h25
PM BALLROOM
DANCE
PRACTICE
at
home
55 mins
Merengue,
BED AT 10h30 PM |
| MONDAY,
December 14th 2015
4h34 BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
normally / AveHR 124
75%
/ MaxHR 156 94%
/ 395 cals / 40 % fat / 24 mins InZone
(75%+)
45+ mins + / AveHR 126
76%
/ MaxHR 154 93%
/ 397 cals / 40 % fat / 26 mins InZone
(75%+)
( week 3 of 3 ) very cardio.
and since I'm just getting out of a pneumonia, I feel as if it was the sencond
hour of class. yet it's the same as usual!
| Main course : 45 secs
/ 15 secs rest 3 times |
a) squat genoux
+ mitraille 5 sec
b) 4 genoux hauts + 4 jumping jacks
c) chenille + 10 skiis |
|
explanations / 3 mins rest |
a) 10 talons aux fesses + 5 squats
b) 2 fentes alternées + 5 cross rope
c) 10 mountain climber +t squat avec 10 punch |
BED AT 10h00 PM |
Laryngitis
SUNDAY,
December 20th 2015
M+2 but I have to be careful not to talk
loudly..
9h04 ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
51 mins + / AveHR 133
80%
/ MaxHR 149 90%
/ 486 cals / 40 % fat / 42 mins InZone
(75%+)
No HR monitor but probably quite
like last time, though it's because I feel tired not because I work
well
BED AT 10h30 PM |
MONDAY,
December 21st 2015
M+2 leave at 4h30
5h32 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
47 mins + / AveHR
131 79%
/ MaxHR 158 95%
/ 444 cals /
35 % fat /
30mins InZone
(75%+)
Main course : ( week 4
of 4 extra ) find it quite difficult.. I'm still recuperating..
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Elastics :
hold about 18" of elastic with arms straight, chest hight,
pull without bending arms, (hold the elastic double)
Lengths : Sprints.. there.. run back.. / my lungs are still
week
Mats :
Plank with
legs on Bossu,
alternating side steps
Steps : Side stomp with high knee.. 5 then change sides |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs /
30 secs rest |
Gliders
:
Mountain climbers on floor
Floor : Jumping-jacks.. / in first
rotation do 50 JJs-10 star jumps-10 JJs
Mats : sit on
bossu.. try to lower legs & shoulders as horozontal as possible.. hold position
Steps : Hamstring butt lifts with weights / feet on high
steps |
|
8 times 20 secs / 10 secs |
|
TABATA
no Berpees for me.. / front lunges with dévelopé militairse
and back lunges with biceps |
BED AT 10h00 PM |
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