PHOTO represents spring, fitness, rebirth (end of my cold), diet, hope, fragility but is still the color of late winter snow. But it wasn't easy LOL.. had to find a picture inside and quickly, since it was very bad outside and I didn't have anything prepared beacuse I was sick the past weeks !

REMINDER: I think that my maxHR is above Astrand's 220-age, but I still use that formula for the % since I don't know my exact maxHR and just want to compare one WO with another.

TUESDAY,  March 6th 2007
Good to be alive again! and I take the day off from work (planned).. but it's tooooo cold to go xc-skiing. Since it's winter-break , I took off leave of work today and Thursday.

9h00 AM BODY DESIGN ~ GROUP FITNESS with Janica
53 mins / AveHR  130  78% / MaxHR  157  94%  / 340 cals / 35 % fat / 38 mins InZone (75%+)
a Warm-up and then Full body workout with weights, SwissBall, Elastic, Steps, with Aerobic intervals mixed in. Ecellent to start again after 3 weeks off.

SAUNA 20 mins.
Felt real good.

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Merengue, Waltz, Mambo
Great to be dancing again.. plan on going on Friday night and having a catch-up private class on Saturday.

DIET 151 lbs!! :(
back on track.

BED AT 10h30 PM

WEDNESDAY, March 7th 2007
Quiet day at work (Winter Break) so I get alot done.

7 PM SPINNING + Spanish  
40 mins
Including quite a few Fartlek intervals

DIET
very good

BED AT 11h30 PM an hour later than planned

THURSDAY, March 8th 2007
I take the day off from work again (planned). It's really lucky that the winter break is at the same time as I'm trying to start fitness again after 3 weeks off.

9h00 AM CARDIO TAE BOXE ~ GROUP FITNESS with Janica
45 mins / AveHR  152  91% / MaxHR  164  98%  / 383 cals / 25 % fat / 45 mins InZone (75%+)
I start my HR monitor a few minutes late.
11 mins / AveHR  130  91% / MaxHR  156  98%  / 72 cals / 325 % fat / 75 mins InZone (75%+)
Cool down
10 mins Stretching and relaxation

ARTV

Samuel Tetreault Les 7 doigts de la main I was watching ARTV  while  I was sick last week.. and saw this program about a Québec "circus" act.. "Les 7 doigts de la main"..There are 4 girls and 3 guys in the troupe..  and I absolutely fell in love with this 7 mins video. Grace, strength, agility, flexibility.. he's got it all.. I'm real glad I found it on YouTube.. I'm telling everyone about it! This has got to get around!

DIET
ok util 7h30 pm.. then I loose it

BED AT 10h30 PM

FRIDAY, March 9th 2007
-20°C.. too cold for xc-skiing

DANCE EVENING IN MONTRÉAL

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba Right click and save to listen to Dances in bold.
Do-Ré-Mi Stardust	It was the local Dance teacher's  bithday (Gilles Beaulieu) and there was a Latino Band for a few sets. The Combo Tropicale Band. More people  than on most Fridays.

DIET
nope, but nothing bad

BED AT 1h00 AM

SATURDAY, March 10th 2007
Too warm for xc-skiing !

3h00 PM PRIVATE DANCE CLASS at Le Sodanse
60 mins with Alain, but only to review some stuff
Rumba : Marche combiné, Marche côte à côte, Tour à gauche
Chacha : Côte à côte tourné, Tripple côte à côte face à face, 5e renversé
Merengue : Promenade combiné, Toupies alternées avancées
Quickstep : complete routine from last summer
Viennese Waltz : answers to some questions

7h00 PM DANCE PRACTICE at home
45 mins
Rumba : Marche combiné, Marche côte à côte, Tour à gauche
Chacha : Côte à côte tourné, Tripple côte à côte face à face, 5e renversé
Merengue : Promenade combiné, Toupies alternées avancées

DIET
very good

planned BED AT 11h30 PM

SUNDAY, March 11th 2007
Would have liked to practice some Ballrrom dancing but I didn't do anything to make it happen.

DAYLIGHT SAVING TIME starts today

DIET
very good

BED AT 10h00 PM

MONDAY, March 12th 2007
Good day at work

5h10 PM WARM-UP Eliptical
11 mins  / AveHR 143  86% / MaxHR 158 / 95% 

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
28 mins / AveHR  150  90% / MaxHR  166  99%  / 231 cals / 25 % fat / 26 mins InZone (75%+)
25 mins / AveHR  118  71% / MaxHR  149  89%  / 131 cals / 50 % fat / 7 mins InZone (75%+)

Good to be back among the living! but not easy

6h50 PM SPANISH on Precor Recumbant C846i
30 mins  / AveHR 117  70% / MaxHR 142 / 85% / 158 cals / 50 % fat / 5 mins InZone (75%+)
 

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie Ménard
60 minutes  
My left hammies tendon at the top (under the glutes) seems to have liked the 3 weeks rest.. I don't feel it at all! *cross my fingers* Excellent class.

HEALTH after almost 6 weeks, there's finally a chance that my medication is working..

DIET
very good

BED AT 10h30 PM

TUESDAY,  March 13th 2007
Calm day at work, including exams in the afternoon.

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Mambo, Mambo, Mambo!
Grrr.. forgot to ask the name of the new pass we learned.:  right hand right hand, f underarm to the right, pass behind m, pass behind m, walk three (with count of 4 towards m), underarm to the right..

DIET 151 lbs!! :(
back on track.

BED AT 10h30 PM I can't watch "Le débat des chefs".. I get to angry, and I know who I'll vote for on the 26 anyways.

WEDNESDAY, March 14th 2007

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  135  81% / MaxHR  164  98%  / 371 cals / 35 % fat / 38 mins InZone (75%+)
Back on Cardio Militaire but not quite at full speed yet, But I was not the only one suffering.. the first 30 minutes were really killer cardio! Sprints mixed with squats.. Then the second half of the class was shouler and biceps with DBs and Abs..
5 mins Stretch and relaxation

DIET
very good

BED AT MIDNIGHT 1h30 later than planned

THURSDAY, March 15th 2007
Easy day at work but quite busy. Fixed alot of problems.

GRANBY ENERGIE-CARDIO GYM
I want to go try the Yoga class there, but since it's 25 km away.. I decide to do the other Group Fitness class that is before it as well.. not to go just for an hour. Good idea.. it feels great.

6h10 PM WARM-UP Stationary Cycle
12 mins  / AveHR 112  67% / MaxHR 141 / 84% 

6h35 PM BODY DESIGN ~ GROUP FITNESS with Karine McDuff (Paradis)
50 mins / AveHR  133  80% / MaxHR  165  99%  / 358 cals / 35 % fat / 33 mins InZone (75%+)
more strength training than cardio. I was a bit lost as to what weights to use since Karine didn't really say in advance what exercise we'd do and how many times. but I got by ok.. in fact.. I was quite proud of myself :)
10 mins  relaxation  I go get changed during this time.

7h45 PM ENERGY YOGA 1 ~ GROUP FITNESS with Daniel
60 minutes  LOTS of floor work, very interesting and different from my Monday yoga class.
Daniel is a yoga instructor at the Granby Yoga Center.

I really loved the combination BodyDesign and Yoga.. a very good 2 hour workout.. and the people who think that yoga is just meditation, don't have a clue!

ACHES AND PAINS
I must admit that I have a good case of shin splins.. from yesterday's running on the spot at Cardio Militaire. and during the Yoga class today, I had bad cramps in the quads.. but only for two exercise at the end.. "sitting in the floor, legs extended forwards, grab your toes and lift your legs" and "squat on one leg, ass to the floor, with the other leg extended forwards. The two hands on the floor. push on hands as you lift the extened leg up parallel to the floor" I completely cramped on both of these.. but I guess the Body Design class an hour earlier didn't help either!

DIET
I don't think I'm loosing weight, but I'm keeping strict tempo.. I mean diet!

BED AT 11h00 PM So much to do.. to talk about..

FRIDAY, March 16th 2007
Snow in the forecast for tomorrow.. maybe a winter hike on Saturday and xc-skiing on Sunday... that would be nice!

OFF DAY
For both mind and body

DIET
hanging in, even though I'm at home all day

BED AT 10h30 PM

SATURDAY, March 17th 2007
Snow comes late and I spend most of the day reading Egri Cszillagok

OFF DAY
Still alot of DOMS from Wednesday and Thursday. and Gabriel is sick.

5h45 PM DANCE PRACTICE at home
45 mins
Rumba : Marche combiné, Marche côte à côte, Tour à gauche
Chacha : Côte à côte tourné, Tripple côte à côte face à face, 5e renversé
Merengue : Promenade combiné, Toupies alternées avancées
Mambo : Complete routine
Merengue : Salsa pass from Nathalie and René
+15 mins in parts during commercials watching TV movie
Merengue : Salsa pass from Nathalie and René
hope this time we'll never forget it again!

DIET
ok but ate too much salmon at supper

BED AT 11h00

SUNDAY, March 18th 2007
Don't feel like going outside.. and have alot to read and study
OFF DAY

DIET
ok

BED AT 10h00 PM

MONDAY, March 19th 2007
Sleepy day at work

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  126  75% / MaxHR  164  98%  / 349 cals / 35 % fat / 31 mins InZone (75%+)
Didn't split my HRmonitor in two sections, but as usual.. the first 30 mins were more cardio, and the second more strenght.

6h50 PM SPANISH on Precor Recumbant C846i
20 mins  relaxed hills

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie Ménard
60 minutes  
Very challenging, both for isometric strength and flexibility

DIET
ok

BED AT 10h30 PM

TUESDAY,  March 20th 2007

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Mambo, Merengue, Tripple-Swing

DIET 151 lbs!! :(
OK Until 9pm, then I loose it .

BED AT 10h30 PM I can't watch "Le débat des chefs".. I get to angry, and I know who I'll vote for on the 26 anyways.

WEDNESDAY, March 21st 2007

4h50 PM STRETCHING
20 mins

5h10 PM WARM-UP Cycling
10 mins / AveHR  103  62% / MaxHR  109  65%

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
10 mins Forget to start my HR monitor for the first part.
26 mins / AveHR  140  84% / MaxHR  157  94%  / 129 cals / 30 % fat / 15 mins InZone (75%+)
11 mins Bonus  / AveHR  138  83% / MaxHR  156  93%  / 88 cals / 30 % fat / 8 mins InZone (75%+)
15 mins Weights & Abs  / AveHR  100  60% / MaxHR  138  83%  / 56 cals / 55 % fat / 8 mins InZone (75%+)

6h30 PM CARDIO LATINO ~ GROUP FITNESS with Amélie Martin
12 mins   / AveHR  120  72% / MaxHR  139  83%  / 69 cals / 505 % fat / 4 mins InZone (75%+)
Tried it but found it boring.. I guess I dance enough  not to want more, so I left.

DIET
I need to stick to it for a long long time, not only for a week

BED AT 10h30 PM

THURSDAY, March 22nd 2007
Talk about diet with Suzanne at work (She is also in the Group Fitness classes at the gym)

OFF DAY

DIET
 

BED AT 10h30 PM

FRIDAY, March 23rd,  2007
Bad day.. but go hiking anyways.. the weather is really good

Mont Saint-Hilaire
WINTER HIKING  start 1h12 PM
WEIGHT OF PACSAC : too heavy but not enough water

RED trail, starting and finishing at the P
UP 1h37 mins  /  691 calories / 35% fat / AveHR 133 80%/ MaxHR 158 95% / 1h08  inZone (75%+)
DOWN 1h21 mins  /  414 calories / 55% fat / AveHR 112 67%/ MaxHR 139 83% / 13 mins  inZone (75%+)

The trails had alot of "soft wet" snow.. making every step difficult.but I also feel heavy and maybe also feeling my PMS and Wednesday's Cardio Militaire. Anyways.. it just motivates me to work harder!

DIET
Very motivated

BED AT 9h00 PM but get up for a while later

SATURDAY, March 24th 2007

3h00 PM PRIVATE DANCE CLASS at Le Sodanse
60 mins with Alain, but only to learn one new step (end up learning two)
Quickstep : Fishtail (4 beats) / lock (QQS S S) / Charleston (1-8) / Pique (QQS - together, apart, pique) (QQ-Kick and Slow)

DIET
Too much coffee in the morning. Nice Tunisian supper in Montréal.

BED AT 11h30 PM

SUNDAY, March 25th 2007

OFF DAY

DIET

BED AT 11h30 PM

MONDAY, March 26th 2007

PROVINCIAL ELECTIONS IN QUÉBEC lib 48 / adq 41 / pq 36

DIET
Nope

BED AT 11h30 PM

TUESDAY,  March 27th 2007

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Tripple Swing and Foxtrot
I start a dance page, but don't link it to my site yet.

DIET 151 lbs!! :(
OK

BED AT 10h30 PM

WEDNESDAY, March 28th 2007

5h10 PM WARM-UP Rowing
12 mins / AveHR  101  60% / MaxHR  112  67%
"almost" helped me digest the Peanut Butter Sandwich I ate an hour eariler..

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
60 mins / AveHR  139  83% / MaxHR  165  99%  / 483 cals / 30 % fat / 46 mins InZone (75%+)
Very tough exercises with the 8" Reebok Steps.. LOTS of hopping over it.

DIET
trying

BED AT 10h30 PM

THURSDAY, March 29th 2007
Get new program from Amélie Martin, but I'll only start it on Saturday.

OFF DAY

DIET
 

BED AT 10h30 PM

FRIDAY, March 30th,  2007

Mont Saint-Hilaire
WINTER HIKING  start 10h34 AM
WEIGHT OF PACSAC : 15 lbs
TOTAL  3h48 mins  / 1485 calories /

RED trail, starting and finishing at the P
UP 1h20 mins  /  567 calories / 35% fat / AveHR 132 79%/ MaxHR 159 95% / 51 mins  inZone (75%+)
15 mins less than last week and about the same effort
LUNCH 10 mins
DOWN to brown trail   (just a little below the UP AGAIN that's the blue trail.
56 mins  /  340 calories / 45% fat / AveHR 122 73%/ MaxHR 146 87% / 23 mins  inZone (75%+)
UP brown and yellow and down yellow to P
1h22 mins  /  578 calories / 35% fat / AveHR 130 78%/ MaxHR 156 93% / 45 mins  inZone (75%+)
Huge blister behind left anckle.. (same place as last week) keeps me from doing more.. but I worked hard envough!

DIET
Very motivated, as usually when I hike!

BED AT 10h30 PM

SATURDAY, March 31st  2007
I feeeeeel good.. and spring is here

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 1

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
I think I'll like this program. One of the trainers (Sébastien) helps me with the exercises. I could have read them alone, but it's fun to talk about them with someone.
1h19 mins  / 323 calories / 55% fat / AveHR 103 62%/ MaxHR 143 86% / 12 mins  inZone (75%+)

4h30 PM WARM-UP rowing
5 mins  / AveHR 109  65% / MaxHR 121 / 72% 
feeling good

1) Lunges, front foot on Bosu /
Fentes, pied avant sur Bosu
2 x 15  x DB 20s
wow.. this is different! fun

2) Single leg squat in Smith machine /
Squat sur une jambe dans Smith machine
2 x 15  x Bar (45 lbs)
Don't usually like the Smith machine.. first time I try it.. I was sort of awkward .. one legged squats are interesting

3) Hip extension followed by knee flexion at low pulley, lying on swiss ball /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
2 x 15  x 30 lbs
still have to find the right weight

4) Good Mornings /
Good Mornings
2 x 15  x 60 lbs
Good to be back with these.. but like with the other exercises, I'm starting slowly, to get the movement right.

5) Straight arm pullover /
Tirade à la poulie haute, bras tendus
2 x 12  x 50 lbs
Not certain if I can lean against the back bar as I did.. I'll ask on Monday a make adjustments if I have to.

6) English to come soon /
Extension horizontale alternée sur banc incliné, avec couché ventral, et pause en isométrie
2 x 12  x DB 5s
Shoulders = light weights.. still having problems on the left side.

7) English to come soon /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 5s
Shoulders = light weights.. still having problems on the left side.

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
1 x 12  x 20 lbs
I'll go higher weights for this one next time.

9) English to come soon /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 40 lbs
could go higher.. but workout starting to be long..

10) One legged Incline Twisting Sit-up  /
Flexion et rotation du tronc sur  banc décliné avec une jambe dans les airs
1 x 12 : 3rd bar, 5 lbs / 1 x 12 : 3rd bar, hands at ears  
héhé.. the first set was "easy" but the second a killer!

11) Front Plank.. elbows en Bosu, feet on Balance Pods  /
Planche abdominale, pieds sur hérisons  et coudes sur Bosu
2 x 1 min
didn't go to max.. was anxious to leave!

Balance Pods	Bosu

Cardio
no cardio.. don't want to miss watching my boyfriend in a Volley-ball tournament

DIET
excellent

BED AT 10h00 PM

SUNDAY,  April 1st 2007

OFF DAY

DIET

BED AT 11h30 PM

MONDAY, April 2nd  2007

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 2

4h30 PM WARM-UP rowing
5 mins  / AveHR 109  65% / MaxHR 121 / 72% 
feeling good

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
Still loose some time checking the program, but better that then to do the  wrong exercises or the wrong way.
37 mins  / 133 calories / 55% fat / AveHR 97 59%/ MaxHR 133 80% / 2 mins  inZone (75%+)

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
1 x 12  x 60 lbs / 1 x 12  x 70 lbs
The exercise is done FACING the pulleys

6) English to come soon /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12  x DB 5s
I was doing this one wrong because of an error in transcription

7) English to come soon /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 5s
Shoulders = light weights.. still having problems on the left side.

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
1 x 12  x 50 lbs

9) English to come soon /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 60 lbs

10) One legged Incline Twisting Sit-up  /
Flexion et rotation du tronc sur  banc décliné avec une jambe dans les airs
2 x 12 : 3rd bar, hands at ears  
quite something

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
30 mins / AveHR  146  87% / MaxHR  167  100%  / 247 cals / 25 % fat / 27 mins InZone (75%+)
28 mins / AveHR  119  71% / MaxHR  157  98%  / 153 cals / 45 % fat / 9 mins InZone (75%+)
Last class of the session.. Always a dupper!.

6h50 PM SPANISH and Stretching
20 mins 

7h35 PM ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie Ménard
60 minutes  
Quite challenging after what I did. Love it, and love the stretching

DIET
really motivated.. even when I get home all tired.

BED AT 11h00 PM

TUESDAY,  April 3rd 2007

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Samba : Zig-zag, Croisés, Chassés alternés, Tours alternés, Progessif, Chassés
Fun and easy class.

DIET 151 lbs!! :(
some Peanut Butter and Cheese after supper that I shouldn't have

planned BED AT 10h30 PM

WEDNESDAY, April 4th 2007

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 3

4h50 PM WARM-UP Rowing
5 mins / AveHR  96  58% / MaxHR  106  63%

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
Still loose some time checking the program, but better that then to do the  wrong exercises or the wrong way.
17 mins  / 43 calories / 60% fat / AveHR 86 52%/ MaxHR 130 78% / 0 mins  inZone (75%+)

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
2 x 12  x 65 lbs
The exercise is done FACING the pulleys

6) English to come soon /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12  x DB 8s
feels good

7) English to come soon /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 5s
Shoulders = light weights.. still having problems on the left side.

Thought I'd finish the program after the group fitness.. but I couldn't have done anything worthwhile.

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
36 mins / AveHR  144  86% / MaxHR  164  98%  / 298 cals / 25 % fat / 32 mins InZone (75%+)
Long tough exercises with the 8" Reebok Steps in a row.
20 mins / AveHR  112  67% / MaxHR  144  86%  / 128 cals / 50 % fat / 7 mins InZone (75%+)
Lots of arms.

DIET
a little discouraged

BED AT 10h30 PM

THURSDAY,  April 5th 2007

OFF DAY

DIET 151 lbs!! :(

BED AT 10h30 PM

FRIDAY,  April 6th 2007

OFF DAY

DIET 151 lbs!! :(
Bad Easter supper but good company. (ok.. Easter is in 2 days.. but it's today that I could get my son and my brother at the same time for supper)

BED AT 1h30 AM