Come what may.. that is.. May 15th

WEDNESDAY, May 2nd 2007
Good night sleep with Sominex and Hair care / massage (Soins capilaires)  offered by boss because of secretary's week..

5h55 PM WARM-UP Rowing
10 mins / AveHR  108  65% / MaxHR  135  81%
ok.. but I don't like having mousse in my hair when I workout

6h10 PM Stretching
10 mins

6h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
40 mins / AveHR  144  86% / MaxHR  168  101%  / 329 cals / 25 % fat / 36 mins InZone (75%+) (see block below)
17 mins / AveHR  120  72% / MaxHR  150  90%  / 99 cals / 45 % fat / 6 mins InZone (75%+)
Something like below..
Read that the Canadian Military isn't in good shape.. so I told Amélie that it's not Cardio Militaire she does.. but Cardio Marines.. US Marines!

Week 4

DIET   151 lbs
Still good, even when I get home.. I only have a small bowl of the new Kellogg's Special K Chocolate Delight.. yuuuummmmy

BED AT 9h30 AM

THURSDAY,  May 3rd 2007
Quad Doms from yesterday..and Gabriel still can't play volleyball because of his bruised toe..

7h00 PM BALLROOM DANCE PRACTICE  at home
60 mins
Tango and Foxtrot  Both Gabriel and I were  very tired.. but it was still worth it.

DIET 150 lbs, a little more encouraging

BED AT 9h30 PM

FRIDAY, May 4th,  2007
absolutely beautiful sunny spring day.. 17°C

Mont Saint-Hilaire
MUD HIKING  start 10h47 AM
WEIGHT OF PACSAC : 13 lbs
Still have strong Quad Doms..from Wednesday but Only the PAIN DE SUCRE trail was open because the rest was too muddy and the people would go around the mud and that is bad for the forest. and there are school groups going up as I come down, so it wouldn't have been pleasant to go up more than once anyways.

PAIN DE SUCRE YELLOW  trail, starting and finishing at the P
UP  46 mins  / 349 calories / 30% fat / AveHR 137 82%/ MaxHR 164 98% / 32 mins inZone (75%+)
SNACK AT THE TOP 2 mins
DOWN  36 mins  / 171 calories / 55% fat / AveHR 106 63%/ MaxHR 129 77% / 2 mins inZone (75%+)
 

DIET
BED AT 10h00 PM

SATURDAY,  May 5th 2007
Wow.. dosed off in the afternoon.. what a waste of time.. but need

7h45 PM BALLROOM DANCE PRACTICE  at home
1h15
All dances and with music  VERY pleasant, and correct some Quickstep notes

DIET
ok

BED AT 11h30 PM

SUNDAY,  May 6th 2007
OFF DAY

DIET
ok

BED AT 10h00 PM

MONDAY, May 7th 2007
Gabriel learns that the Techniciens might be changed to Operators.. As for me.. I need to nap 30 minutes at noon to feel good in the afternoon

4h40 PM PRECOR 476i Cross-country program 3
30 mins  / AveHR  136  81% / MaxHR  154  92% / 224 cals / 35 % fat / 25 mins InZone (75%+)

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
38 mins / AveHR  132  79% / MaxHR  164  98%  / 267 cals / 35 % fat / 26 mins InZone (75%+)
16 mins / AveHR  100  60% / MaxHR  120  72%  / 63 cals / 60 % fat / 0 mins InZone (75%+)

7h00 PM SPANISH and Stretching (after shower and change)
20 mins 

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  
le tronc devant.. like la chaise, bent forward to be parallel with the floor

DIET149 this morning! broke the 150 mark for the first time in a long long time.
My appetite came back..

planned BED AT 10h30 but my son phones me at 10h30 to ask me to do something and I finish past midnight .. and don't fall asleep before 3h30 AM  !!

TUESDAY,  May 8th 2007
Gabriel starts lawnmower training..

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Gaby thinks   it will be Samba..we have this little guessing game goind on..
but it's Cha-cha, Foxtrot and Mambo! LOL

We buy our tickets for the Gala on June 2nd (45$ ea)
1 lbs!! :(

BED AT 9h00 PM With a Sominex  if need be.. I really need a good night's sleep!.
 

WEDNESDAY,  May 9th 2007
WEEK OFF

BED AT midnight should have gone to bed earlier..
 

THURSDAY,  May 10th 2007! :(
WEEK OFF
 Gabriel buys new Sony CyberShot 7.2.mp.quite a step from my 3megapixels

BED AT 10h30 I hope..

FRIDAY,  May 11th 2007
WEEK OFF

Just decided it will be a "week off".. I need it.. have too much to think about, too many friends I need to talk with. 1 lbs!! :(`p

BED AT 11h30
 

SATURDAY,  May 12th 2007
WEEK OFF

VISIT from Bernard & Céline while thier daughter Isabelle is at Cycle Competition in Granby.

BED AT 10h30
 

SUNDAY,  May 13th 2007
WEEK OFF

VISIT my son  in Montréal (was invited for lunch for Mother's day). wonderful day.

BED AT 10h00

MONDAY, May 14th 2007
Difficult day, but only because I'm sleepy all day.. not really tired.. just sleepy.. digestion?
Renew my Gym Membership

5h00 PM Stretching and Spanish..
20 mins Since I won't be going to Yoga.. I need to stretch a little

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
54 mins / AveHR  117  70% / MaxHR  165  99%  / 301 cals / 45 % fat / 21 mins InZone (75%+)
The first part is very intense, but a little shorter than usual.

DIET
Ups and downs

BED AT 10h00 PM 

TUESDAY,  May 15th 2007
Rain Rain.. but it's ok.. we're at work anyways..

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Cha-cha LOTS of revision of the whole routine, I think we got it all this time
Rumba some..

DIET!
Too much at 10 pm br

BED AT 10h30 PM

WEDNESDAY, May 16th  2007
Get an appointment at Energie Cardio, for a new program. With Yann on Wednesday May 30th at 7h30 PM.  I'm still far from the 24 planned on WO 12.. but I need something new for the summer.

5h00 PM WARM-UP Rowing
10 mins / AveHR  108  65% / MaxHR  118  71%

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 7

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
40 mins  / 114 calories / 60% fat / AveHR 89 53%/ MaxHR 136 81% / 0 mins  inZone (75%+)

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
1 x 12  x 70 lbs / 1 x 12  x 75 lbs
hard work, but good

6) English to come some day.. /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12  x DB 10s
Left shoulder bad.. surprised I could do 10s

7) English to come some day /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 8
Left shoulder bad.. not surprised I could only do DB 8

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
1 x 12  x 55 lbs
They say that One set is the way to go..

9) English to come some day /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 65 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  
good.. last, last time the last 2 were deadly

11) Front Plank.. elbows en Bosu, feet on Balance Pods  /
Planche abdominale, pieds sur hérisons  et coudes sur Bosu
2 x 1 min
Hadn't tried it since March 31st.. and had to go to my Eliptical reservation

6h06 PM PRECOR 576i Cross-country program 3
27 mins  / AveHR  137  84% / MaxHR  156  96% / 205 cals / 35 % fat / 22 mins InZone (75%+)
hills  But have to stop because of  the Union meeting at 7 pm..

DIET
Weigh-in 157 lbs !!!!
Trying

BED AT 10H30

THURSDAY,  May 17th 2007

7h45 PM BALLROOM DANCE PRACTICE  at home
1h00
An hour of Chacha..

DIET
ok

BED AT 10h30 PM

FRIDAY,  May 18th 2007
 

8h00 PM BALLROOM DANCE PRACTICE  at home
1h15 Chacha, Slow waltz and Rumba

DIET
not really

BED AT 10h30 PM

SATURDAY,  May 19th 2007
WEEK-END OFF

QUÉBEC CITY VISIT  Bernard & Céline : sightseeing hikes
Cap Tourmente : 20,000 white geese and 5 bears
Chutes Montmorency : from the top

BED AT 11h30

SUNDAY,  May 20th 2007
WEEK-END OFF

QUÉBEC CITY VISIT  Bernard & Céline

BED AT 10h00

MONDAY,  May 21st 2007
Journée des Patriotes (1837)

A few hours Gardening
I'm afraid we can't let the garden go as we did last year because of hiking.. not two years in a row.
 

8h30 PM BALLROOM DANCE PRACTICE  at home
45 mins Chacha, Triple-Swing and Rumba

DIET
not really, and too much at 1 AM

BED AT 2h00 AM I think I drank, by mistake, a regular coffee instead of a decaf at 10h00 pm .

TUESDAY,  May 22nd 2007

Beautiful sun.

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Triple-Swing and Chacha Changing partners alot today.

BED AT 10h30 PM

WEDNESDAY,  May 23rd 2007
Flat tire going to work..

5h00 PM Dentiste appointment. got checked and cleaned, no new carries but I still have to be back in August for two repairs

DIET
Weigh-in 153 lbs
not really

BED AT 10h00 PM

THURSDAY,  May 24th 2007
Hot day..

SHOPPING  Have to do it at times..

DIET
:(

planned BED AT 10h00 PM

FRIDAY, May 25th  2007
Do some yardwork and sewing.. but it's only in late afternoon that I get up the courage to go to the gym.. Where is my Inner Desire?

3h40 PM WARM-UP Rowing
10 mins / AveHR  117  70% / MaxHR  131  78%

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 8

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
1h05 mins  / 383 calories / 45% fat / AveHR 120 72%/ MaxHR 153 92% / 25 mins  inZone (75%+)

1) Lunges, front foot on Bosu /
Fentes, pied avant sur Bosu
2 x 15 ea side  x DB 25s

2) Single leg squat in Smith machine /
Squat sur une jambe dans Smith machine
2 x 15 ea side  x 65 lbs
cross-legged, last two read bad!

3) Hip extension and knee flexion on swiss ball  at low pulley, /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
2 x 15  x 30 lbs
Did these completely wrong last time and even forgot that. I asked Steve Lussier to show me how to do them

4) Good Mornings /
Good Mornings
6  x 65 lbs / 9 x 75 / 15 x 85
Feeling good

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
5  x 75 lbs / 7  x 70 lbs
at the end I look like I was Drunk at a bar (leaning on the side bar)

6) English to come some day.. /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
15  x DB 10s / 15 x DB 12s
Left shoulder still bad.. bad it was supposed to be 2 x 12..

7) English to come some day /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 10ea  x DB 8
I'm definatedly feeling the rest of the workout.. so stop at 10 instead of 12

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
1 x 12  x 55 lbs
They say that One set is the way to go..

9) English to come some day /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 65 lbs

5h00 PM PRECOR 576i Cross-country program 3
20 mins  / AveHR  146  87% / MaxHR  158  95% / 174 cals / 30 % fat / 19 mins InZone (75%+)
5h20 PM PRECOR 546 Cross-Ramp program 2
10 mins  / AveHR  138  83% / MaxHR  146  87% / 76 cals / 35 % fat / 9 mins InZone (75%+)
Hills.. and feeling the training that I did before

But all in all .. great Workout! If I wasn't so tired.. I'd shout "I'm back!"  Anyways.. It was nice to se that the gym moved the Squat rack out of the corner where it was "stuck"..alot more people are using it. I saw nice Squats and Front Squats, some Deadlifts.. absolutely no Cruling LOL I luv my gym !

8h30 PM BALLROOM DANCE PRACTICE  at home
Mostly finding music for Manouane's wedding, but also correcting some stuff. Gaby practices in front of mirror while I write the names of the songs. and he did quite a bit of Lawn Mower Training after work.. so we only do about an hour, but it was good stuff. besides, If he knows the moves, I can easily follow!

DIET
Trying, and hoping that my new program next Wednesday will put me back on track. I'm asking for the first time for a Weight Loss program.

BED AT 11H30

SATURDAY, May 26th 2007
Some Yardwork

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, Hustle! Right click and save to listen to Dances in bold.
Do-Ré-Mi Stardust	Big night, dance alot. Meet by chance 3 other couples from our dance classes and we all sit together. Quite fun.

DIET
very good, even at the late night supper

BED AT 2h30 AM

SUNDAY, May 27th  2007
Got up early even if I went to bed late.. luckily I have tomorrow off.

11h00 AM WARM-UP Rowing
10 mins / AveHR  117  70% / MaxHR  129  77%

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 9

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
1h08 mins  / 308 calories / 55% fat / AveHR 106 63%/ MaxHR 144 86% / 9 mins  inZone (75%+)
oufff.. really feeling last night

1) Lunges, front foot on Bosu /
Fentes, pied avant sur Bosu
2 x 15 ea side  x DB 25s

2) Single leg squat in Smith machine /
Squat sur une jambe dans Smith machine
2 x 15 ea side  x 65 lbs
cross-legged, all of it  bad!

3) Hip extension and knee flexion on swiss ball  at low pulley, /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
2 x 15  x 30 lbs
Did these completely wrong last time and even forgot that. I asked Steve Lussier to show me how to do them

4) Good Mornings /
Good Mornings
2 x 15  x 75 lbs
Played it safe cause I'm tired..

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
12  x 70 lbs
 

6) English to come some day.. /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12 ea side  x DB 12s

7) English to come some day /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12 ea side   x DB 8

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
1 x 12  x 60 lbs

9) English to come some day /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 65 lbs

3h15 PM Stretching
5 mins 

3h20 PM PRECOR 576i Cross-country program 3
20 mins  / AveHR  127  76% / MaxHR  143  86% / 174 cals / 45 % fat / 14 mins InZone (75%+)

Comments Later , maybe.. but real proud to have made it to the gym after a late night like yesterday!

DIET
Trying,

BED AT 11H30

MONDAY,  May 28th 2007
Manouane's 25th birthday

Montréal  Spend the day with Manouane and Massiel in Montréal

DIET
ok!

BED AT 10h00 PM

TUESDAY,  May 29th 2007
Get letter about my job.. that it's on June 14th that the changes will be made.. I don't know my choices yet.

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Chacha, Triple-swing, Rumba, Slow Waltz Revision, last class until September

DIET
excellent so far..

BED AT 10h30 PM

WEDNESDAY, May 30th 2007
Get new program from Yan, he's real enthousiastic and has seen me workout since my beginings at Energie Cardio and finds me very Intense.

DIET
Weigh-in 151 lbs

BED AT 10h30 PM

THURSDAY,  May 31st 2007
Big day at work. Was supposed to get more news about my job but don't

OFF DAY  

DIET
ok!

BED AT 11h00 PM

FRIDAY, June 1st  2007
Got up early even if I went to bed late.. luckily I have tomorrow off.

10h50 AM WARM-UP Rowing
10 mins / AveHR  115  69% / MaxHR  131  78%

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 1

Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
35 mins  / 168 calories / 50% fat / AveHR 117 70%/ MaxHR 152 91% / 10 mins  inZone (75%+)

1) Pullie Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
4 x 170 lbs / 6 x 185 lbs / 15 x 200 lbs

2) 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
1 x 15   / 40 lbs

3)  English to come soon /
Abduction de la hanche, debout, avec ballon contre le mur
1 x 15 ea side

4)  English to come soon /
Adduction de la hanche, couchée avec ballon entre les genoux
1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 45 lbs

6) English to come soon /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x 15 lbs

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 7  x 20 lbs

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 15ea  x  15 lbs

9)  Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 12  26 lbs
Scary !

10)   Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
1 x 15 170 lbs

Cardio
3 x 20 mins  / 542 calories / 25% fat / AveHR 146 87% / MaxHR 160 96% / 58 mins  inZone (75%+)
20 mins  : 43-43 sec intervals on  Precor EFX  556i  Hills program
20 mins  : steady  on Precor EFX 546
20 mins  : 43-43 sec intervals on Precor Cycle 846 Cross country program
It took me 3 hours to sort of recover.. but I like it.

8h30 PM BALLROOM DANCE PRACTICE  at home
1h15 Time passes so fast when I'm dancing with my boyfriend.. even just for practice.. but we were both tired so after stopping to take a short break.. we decided to call it a night.

DIET
Very motivated by Yan's program.

BED AT 10H30