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MONDAY,  September 12th 2016

4h34 PM ABDO SOLUTION ~ GROUP FITNESS with  François B  at Beloeil/MacMasterville
 24 mins / AveHR  85  51% / MaxHR  118 71 %  / 80 cals / 60 % fat / 0  mins InZone (75%+)
I don't do "Extra" since it's my first class of ABS only, so it goes quite well

5h05 PM CARDIO MILITAIRE ~ GROUP FITNESS with  François at Beloeil/MacMasterville
 51 mins / AveHR  128  77% / MaxHR  155 93 %  / 450 cals / 40 % fat / 31 mins InZone (75%+)
excellent WO. abs at the end a good finisher for ABDO SOLUTION

6h06 PM ZUMBA ~ GROUP FITNESS with Marie-Andrée at Beloeil/MacMasterville
 52 mins / AveHR  122  73% / MaxHR  146 88%  / 413 cals / 45 % fat / 26  mins InZone (75%+)
one song of "ABS" .. ouch.. killer considering it's the 3rd time in 2,5 hours lol / otherwise.. a little too much "non dance" movements.. and not enough core work in the songs.

BED AT 10h00 PM

TUESDAY,   September 13th 2016

6h48 PM JOGGING From home but I don't feel well.  It's 20° C and getting dark Beautiful sunset / I run with little water l in a very old bottle holder. and have a hankerchief with me and of course my iPod // Was going to do steady jog, but instead just 3 km jog and then quick walk 2 km. My left quad acts up from yesterday's WOs.
 43 mins / AveHR  130  78% / MaxHR  149 90 %  / 393 cals / 40 % fat / 30  mins InZone (75%+)

BED AT 10h00 PM .

Absent from work, tired

THURSDAY,  September 15th 2016

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school / Play 'til 9h30
We're 9, it's my first evening back, they starte last week. I feel all lost, but ok.

BED AT 10 h45 PM

FRIDAY,   September 16th 2016
Start Rossetta Stone Italian.. planning for Dolomites next summer

2h07 PM JOGGING From home But it was really difficult to start. I was tired.   It's 30° C in the sun but quite windy. / I run wearing a bb cap for the first time instead of a bandana because of the sun. also with little water but don't really drink 'til I get home.  and have a hankerchief with me and of course my iPod /
 30 mins jog / 10 mins run. don't wear my HR monitor 'cause I want to be able to run without it.

BED AT 10h00 PM .

SATURDAY,  September 17th 2016

Download for my Kindle "Trekking in the Dolomites: Alta via 1 and Alta Via 2 with Alta Via routes 3-6 in outline" (Cicerone Mountain Walking)"

7h30 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
 Do a little cardio as WU instead of the yoga stretches and do Side Planks to "Bring Sally UP" ..~ 3 mins each side.

P90X+  #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 or 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 or break — 60 sec

** repeat 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 or break — 60 sec

** repeat 11 to 15

cool-down & stretch

 BED AT 10h00 PM 

SUNDAY,  September 18th 2016

9h34 PM BUNS OF STEEL ~ GROUP FITNESS with  Nathalie Archambault.
 52 mins / AveHR  120  72% / MaxHR  151 91 %  / 403 cals / 45 % fat / 24 mins InZone (75%+)
No more Zumba on Sundays. I like the class but too much "boxing" moves. Still, I'll come back.

10h45 PM CARDIO MILITAIRE ~ GROUP FITNESS with Rémi Morrissette Marsan
 50 mins / AveHR  118  71% / MaxHR  143 86%  / 375 cals / 45 % fat / 19  mins InZone (75%+)
Rémi is doing his test video to be instructor, and needed another participant so I stay. I'm ok with it being gentle and I don't go all out since my "intesive" evening is on Mondays.

BED AT 10h00 PM

MONDAY,  September 19 th 2016
Dolomites think about maybe just doing the AV2

4h34 PM ABDO SOLUTION ~ GROUP FITNESS with  François B  at Beloeil/MacMasterville
 27 mins / AveHR  10  63% / MaxHR  138 83 %  / 167 cals / 55 % fat / 2  mins InZone (75%+)
goes well, passes quickly though I do some "extra"

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESSwith  François at Beloeil/MacMasterville
 50 mins / AveHR  136  82% / MaxHR  157 95 %  / 492 cals / 35 % fat / 39 mins InZone (75%+)
excellent  I do well in the 3 tabatas 1) high-knees/ star jacks  2)  burpees/mary-katherines  3) ?/? but have to modify the 1->10 sprints with Jumping jacks and the 8->1 sprints with Push-Ups. /

6h35 PM ZUMBA ~ GROUP FITNESS with Marie-Andrée at Beloeil/MacMasterville
 52 mins / AveHR  125  75% / MaxHR  144 87%  / 444 cals / 45 % fat / 34  mins InZone (75%+)
I tell M-A that I don't like doing a song of just Jumping-jacks, lunges etc, neither the one doing abs. I doubt that she'll change anything, but at least I said it.

BED AT 10h00 PM

WEDNESDAY,  September 21st 2016

4h35 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 54 mins / AveHR  117  70% / MaxHR  152 92 %  / 406 cals / 45 % fat / 23  mins InZone (75%+)
ok, lots of Tabatas

8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  side-kick and jab left / 2-4-6-8 side-kick and jab right
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  in-in-out-out (pneus rapides)  / 2-4-6-8  runner's plank
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : Push-ups  / 2-4-6-8 pull-overs lying on the back
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : 4 jabs, 2 side twists right  / 2-4-6-8  4 jabs, 2 side twists left
8 times 20 secs / 10 secs
TABATA  1-3-5-7 burpees   / 2-4-6-8 ??
8 times 20 secs / 10 secs
TABATA  1-3-5-7 bear walk fornt and back   / 2-4-6-8 abduction omoplates elastique
8 times 20 secs / 10 secs
TABATA  1-8 running on the spot with "ballon poire"
8 times 20 secs / 10 secs
TABATA  1-3-5-7 front knee/ side kick left   / 2-4-6-8 Dfront knee / side kick right
8 times 20 secs / 10 secs
TABATA  1-3-5-7 biceps with elastic   / 2-4-6-8 DB 8 triceps

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
50 mins / AveHR  115  69% / MaxHR  146 88 %  / 358 cals / 45 % fat / 16  mins InZone (75%+)
 5 minutes of WU  // ABS & Stretching after WO /
 
1 x (45 secs / 15 secs  rest) & 2 x  (40 secs / 20 secs rest )
Steps&Hurdles: pneus rapides on steps & skaters over double hurdles
Mats :
Bossu : Elastic flys with shoulders on bossu, so also hamstrings
Elastic  :  back flys
8 times 20 secs / 10 secs
TABATA  1-3-5 : plank with leg lift  / 2-4-6 f
8 times 20 secs / 10 secs
TABATA  1-3-5 : burpees  / 2-4-6 from plank, twisting arm-lift
8 times 20 secs / 10 secs
TABATA  1-3-5 : running on the spot, sprawl on whistle  / 2-4-6 squat jumps
8 times 20 secs / 10 secs
TABATA  1-3-5 DB10  crunch   / 2-4-6 DB 10 Russian twists, legs up

BED AT 10h00 PM

THURSDAY, September 22nd 2016

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school / Play 'til 9h30
I do better than last week

BED AT 11h00 PM

FRIDAY, September 23rd 2016

2h15 PM JOGGING from HOME 3 km.
22 mins forget to turn off my HR montior 'til 29 mins, but 281 cal / 35 % fat / 93% max

BED AT 10h00 PM

Slow walking to, around and back from the Apple Orchard. with Gaby & M+5

SUNDAY, September 25th 2016

9h35 AM BUNS OF STEEL Group fitness with Nathalie Archambault
49 mins / AveHR  123  74% / MaxHR  151 91 %  / 401 cals / 40 % fat / 28  mins InZone (75%+)
Week 2/4

BED AT 11h00 PM

MONDAY, September 26th 2016

4h33 PM ABDO SOLUTIONS Group fitness with François Beloeil/McMasterville
 29 mins / AveHR  95  57% / MaxHR  139 84 %  / 135 cals / 55 % fat / 1  mins InZone (75%+)

5h07 PM CARDIO MILITAIRE Group fitness with François B at Beloeil/McMasterville
 49 mins / AveHR  132  80% / MaxHR  157 95 %  / 448 cals / 35 % fat / 34  mins InZone (75%+)
François did the 1/2 marathon in Montréal yesterday.. so we do Circuits.. 7 stations 2 exercises each 1 min. repeat with 7 other stations 2 exercises each. fun. :)

6h05 PM ZUMBA Group fitness with Marie-Andrée at Beloeil/McMasterville
 49 mins / AveHR  119  72% / MaxHR  138 83 %  / 382 cals / 50 % fat / 13  mins InZone (75%+)
We

BED AT 11h00 PM after the first Trump-Clinton debate.. 

WEDNESDAY,  September 28th 2016
Gaby runs his first all time 5 km!

4h32 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 50 mins / AveHR  127  77% / MaxHR  155 93 %  / 426 cals / 40 % fat / 29  mins InZone (75%+)
Week 2/4. Nathalie will give me the list of Tabatas.and she does so next week so I can retro update the WO

8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  side-kick and jab left / 2-4-6-8 side-kick and jab right
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  in-in-out-out (pneus rapides)  / 2-4-6-8  runner's plank
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : Push-ups  / 2-4-6-8 pull-overs lying on the back
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : 4 jabs, 2 side twists right  / 2-4-6-8  4 jabs, 2 side twists left
8 times 20 secs / 10 secs
TABATA  1-3-5-7 burpees   / 2-4-6-8 ??
8 times 20 secs / 10 secs
TABATA  1-3-5-7 bear walk fornt and back   / 2-4-6-8 abduction omoplates elastique
8 times 20 secs / 10 secs
TABATA  1-8 running on the spot with "ballon poire"
8 times 20 secs / 10 secs
TABATA  1-3-5-7 front knee/ side kick left   / 2-4-6-8 Dfront knee / side kick right
8 times 20 secs / 10 secs
TABATA  1-3-5-7 biceps with elastic   / 2-4-6-8 DB 8 triceps

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
48 mins / AveHR  121  73% / MaxHR  150 90 %  / 380 cals / 45 % fat / 19  mins InZone (75%+)
 5 minutes of WU  // ABS & Stretching after WO /  Week 2/4.. I tell Yan that once a week, I like his class (2x was to reptitive for me for 4 weeks)
 
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Steps&Hurdles: side to side squat jumps over steps & skaters over double hurdles
Mats : on back , with elastic at feet abductions.
Bossu : Elastic flys with shoulders on bossu, so also hamstrings
Elastic  :  back flys
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  push-ups / 2-4-6-8 from plank, twisting arm-lift
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : burpees  / 2-4-6-8 Mary-Katherines
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : running on the spot, sprawl on whistle  / 2-4-6-8 plank with leg and opposite arm lift  I
8 times 20 secs / 10 secs
TABATA  1-3-5-7 DB10  crunch   / 2-4-6-8 DB 8 or 10 Russian twists, legs up

BED AT 11h00 PM

THURSDAY, September 29th 2016

7h00 PM VOLLEYBALL with Gabriel, who sits it out because of Pecs injury, at EURÉKA school / Play 'til 9h10
We're only 6, then 7.. then 6 and I have alot of DOMS from yesterday mostly around my neck and arms
See 2 dears on the way home.

BED AT 11h00 PM

FRIDAY, September 30th 2016

7h22 PM JOGGING from HOME 3 km. / twice around the 2 blocks.
 21min27sec  / AveHR  147  89% / MaxHR  157 95 %  / 238 cals / 25 % fat / 20min30sec InZone (75%+)
60-120 secs intervalls.. but with new music . / I have to walk a few steps near the end but finish strong.

BED AT 10h30 PM

SATURDAY, October 1st 2016
My lower back, left side, still hurts so I'll see my Massotherapist on Wednesday.

2h00 PM P90X3 : Pilates ~ 30 mins HOME FITNESS with Tony Horton
I needed this, haven't done it for a long time.

P90X3 #3a          Pilates
1. Hundreds
2. Single Leg Stretch 
3. Double Leg Stretch 
4. Peter's Bridge
5. Teaser
6. V rocker 
7. Bridge Lifts 
8. Scissor Ball
9. Bicycle
10. Hip circles
11. Floating Cobra
12. The Swimmer - The Flutter - The Bad Attitude Push-Ups
13. Saw
14. Alphabet Soup
15. Scissor Side plank
16. Sphinx Flag
17. Clam Killer
18. T's T
19. Scissor Roller
20 Pretzels

8h00 PM DANCE EVENING at Érablière Le Rossignol Ste-Julie But They are having a special private event.

9h00  Dance practice at home :  1h15 Slow Waltz, , Tripple-Swing, Cha cha, Tango, Rumba, Merengue

BED AT 11h30 AM

SUNDAY, October 2nd 2016

9h35 AM BUNS OF STEEL Group fitness with Nathalie Archambault
50 mins / AveHR  128  77% / MaxHR  156 94 %  / 436 cals / 40 % fat / 34  mins InZone (75%+)
Week 3/4

BED AT 11h00 PM

MONDAY, October 3rd 2016
Cough alot (from the throat) all night  and don't feel well most of the day. tired

4h33 PM ABDO SOLUTIONS Group fitness with François Beloeil/McMasterville
 31 mins / AveHR  99  60% / MaxHR  124 74 %  / 162 cals / 60 % fat / 0  mins InZone (75%+)
Easy for me.. but I've worked very hard on my abs.. so I deserve bragging rights (droits de vantardise)

5h04 PM CARDIO MILITAIRE Group fitness with François B at Beloeil/McMasterville
 54 mins / AveHR  131  79% / MaxHR  154 93 %  / 489 cals / 40 % fat / 33  mins InZone (75%+)
W-U with lots of running . Main course :  (lengths)
3 times :  4 sprits (high-knees)  and 4 jumping-jacks followed by Push-Ups. in all I do 3 x 20 PUs and 3 x 20 knee PUs.
3 times :  2 lunge walks (DB 20s)  and 5 burpees followed by squats
we're 16 devided into 3 x5 , and I choose to do them alone. .

6h10 PM ZUMBA Group fitness with Marie-Andrée at Beloeil/McMasterville
 43 mins / AveHR  116  70% / MaxHR  1368 82 %  / 318 cals / 50 % fat / 54  mins InZone (75%+)
I'm tired and at 80% energy, but it's ok.

ACHES & PAINS My lower back does NOT ache during gym (except a little during Zumba)  but starts againg about 2 hours after.

BED AT 11h00 PM

WEDNESDAY,  October 5th 2016
Went to bed at 9PM yesterday but still tired and coughing.. Contac-C helps

4h36 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 50 mins / AveHR  127  77% / MaxHR  157 95 %  / 426 cals / 40 % fat / 28  mins InZone (75%+)
Week 3/4. Nathalie remembers to give mie the list of Tabatas. :)

8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  side-kick and jab left / 2-4-6-8 side-kick and jab right
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  in-in-out-out (pneus rapides)  / 2-4-6-8  runner's plank
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : Push-ups  / 2-4-6-8 pull-overs lying on the back
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : 4 jabs, 2 side twists right  / 2-4-6-8  4 jabs, 2 side twists left
8 times 20 secs / 10 secs
TABATA  1-3-5-7 burpees   / 2-4-6-8 ??
8 times 20 secs / 10 secs
TABATA  1-3-5-7 bear walk fornt and back   / 2-4-6-8 abduction omoplates elastique
8 times 20 secs / 10 secs
TABATA  1-8 running on the spot with "ballon poire"
8 times 20 secs / 10 secs
TABATA  1-3-5-7 front knee/ side kick left   / 2-4-6-8 Dfront knee / side kick right
8 times 20 secs / 10 secs
TABATA  1-3-5-7 biceps with elastic   / 2-4-6-8 DB 8 triceps

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
48 mins / AveHR  116  70% / MaxHR  146 88 %  / 354 cals / 45 % fat / 15  mins InZone (75%+)
 5 minutes of WU  // ABS & Stretching after WO /  Week 2/4.. I tell Yan that once a week, I like his class (2x was to reptitive for me for 4 weeks)
 
1 x (45 secs / 15 secs  rest) & 2 x  (40 secs / 20 secs rest )
Steps&Hurdles: side to side squat jumps over steps & skaters over double hurdles
Mats : on back , with elastic at feet abductions.
Bossu : Elastic flys with shoulders on bossu, so also hamstrings
Elastic  :  back flys
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  push-ups / 2-4-6-8 from plank, twisting arm-lift  do side plank with leg lifts.
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : burpees  / 2-4-6-8 Mary-Katherines
8 times 20 secs / 10 secs
TABATA  1-3-5-7 : running on the spot, sprawl on whistle  / 2-4-6-8 plank with leg and opposite arm lift
8 times 20 secs / 10 secs
TABATA  1-3-5-7 DB8  crunch   / 2-4-6-8 DB 8 Russian twists, legs up

BED AT 11h00 PM

Don't go to volleyball because of my sore throat and bad cough. Gaby doesn't go because of his pecs injury. but that means we can go to bed early and go hiking tomorrow.lol