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SUNDAY,
September 7th 2008
the month of hot flashes
11h30 AM BALLROOM
DANCE CLASS
at
Le
Sodanse
60 mins
CHACHA
First class this session,
only 3 couples. Revision with fine tuning.
NAP after
lunch..
5h20 PM
Salsa
Lady's Styling with
Karine
~ (1) ~
on my
dance page
40 mins
Arrive 20 minutes late
'cause I turned the wrong way off Highway 20.
First class.
I do fine but I'll learn alot these next 3 months. It's fun.
BED
AT 10h30 PM
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MONDAY,
September 8th 2008
Bonne Fête Bernard!
4h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
First class of the new session.
33 mins+ / AveHR 141
85% / MaxHR
167
101%
/ 440 cals / 30 % fat / 27 mins InZone
(75%+)
24 mins+ / AveHR 111
67%
/ MaxHR 189 114%
/ 216 cals / 55 % fat / 3 mins InZone
(75%+)
5h30
PM CARDIO MILITAIRE
~ GROUP FITNESS
with Amélie Martin
First class of the new session.
55 mins+ / AveHR 135
80% / MaxHR
184
111%
/ 678 cals / 35 % fat / 40 mins InZone
(75%+)
Main course : 1min slow, 1min fast weights
8h30
PM
Salsa
Lady's Styling
~ PRACTICE AT HOME ~
on my
dance page
15 mins What we did in
class
BED
AT 10h30 PM
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WEDNESDAY,
September 10th 2008
Very full day at work.. with work on the coffee
breaks and lunch hour.
5h00
STRETCHING
It's been a long time!
15 mins
5h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
First class of the new session.
55 mins+ / AveHR 122
73% / MaxHR 159
96%
/ 565 cals / 40 % fat / 26 mins InZone
(75%+)
8h45
PM
Salsa Lady's
Styling
~
PRACTICE AT HOME ~
on my
dance page
15 mins not easy at the end of such a day.
BED
AT 9h10 PM
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THURSDAY,
September 11th 2008
Busy day at work.
5h00
PM
Salsa Lady's
Styling
~
PRACTICE AT THE GYM ~
on my
dance page
15 mins in the group
fitness room
5h30
PM STICK EXERCISE ~
GROUP FITNESS
with Stéphanie Martin.
40 mins+ / AveHR 112
67% / MaxHR
147 89%
/ 353 cals / 50 % fat / 6 mins InZone
(75%+)
Give it a try, but
don't really like it
8h45
PM
YOGA ~
GROUP FITNESS
with
45 mins Good to stretch
again
BED
AT 1h30 AM
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FRIDAY,
September 12th 2008
Don't feel well.. work on my lunch hour but go home
at 2pm! Indigestion and sleep, sleep, sleep
DAY OFF
BED
AT 10h30 PM
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MONDAY,
September 15th 2008
4h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
Killer buns...
56 mins+ / AveHR 132
80% / MaxHR
192
116%
/ 664 cals / 35 % fat / 32 mins InZone
(75%+)
5h30
PM CARDIO MILITAIRE
~ GROUP FITNESS
with Amélie Martin
First class of the new session.
56 mins+ / AveHR 129
78% / MaxHR 162
98%
/ 642 cals / 35 % fat / 34 mins InZone
(75%+)
Main course : Circuit training — Circuit 1 : 3 times / circuit 2
: 3 times / circuit 3 : 2 times
Abs at and : "Lucie" AND "Round de boxe"
8h45
PM
Salsa
Lady's Styling
~ PRACTICE AT HOME ~
on my
dance page
15 mins What we did in
class so far.
BED
AT 10h30 PM
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WEDNESDAY,
September 17th 2008
Very full day at work. .. again.
5h00
STRETCHING
15 mins
5h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
53 mins+ / AveHR 127
77% / MaxHR 212
120%
/ 555 cals / 40 % fat / 25 mins InZone
(75%+)
BED
AT 10h00 PM
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THURSDAY,
September 18th 2008
Lots of finesse needed at work...
7h45
PM
YOGA AND STRETCHING~
AT HOME
40 mins But don't really get into it.
8h15 PM
Salsa Lady's
Styling
~
PRACTICE AT HOME ~
on my
dance page
15 mins sort of, but my mind is elsewhere
planned BED
AT 10h30 PM
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MONDAY,
September 22nd 2008
4h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
55 mins+ / AveHR 123
74% / MaxHR 154
93%
/ 569 cals / 45 % fat / 27 mins InZone
(75%+)
5h30
PM CARDIO MILITAIRE
~ GROUP FITNESS
with Amélie Martin
Only start my HG monitor after the 10
min WU
45 mins+ / AveHR 133
80% / MaxHR
162 98%
/ 547 cals / 35 % fat / 31 mins InZone
(75%+)
8h45
PM
Salsa
Lady's Styling
~ PRACTICE AT HOME ~
on my
dance page
15 mins What we did in
class so far.
BED
AT 10h30 PM
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WEDNESDAY,
September 24th
2008
Bonne Fête ECP!
5h00
ROWING
10 mins
5h15
STRETCHING
10 mins
5h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
56 mins+ / AveHR 139
84%
/ MaxHR 174 105%
/ 732 cals / 30 % fat / 41 mins InZone
(75%+)
BED
AT 10h00 PM
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SATURDAY,
September 27th 2008
Mont
Saint-Hilaire
HIKING With Sylvie
and Gabriel. Too bad that I don;t feel well
starting and finishing at the
P :
UP BLUE
trail; DOWN RED
trail;
1h08 mins to go up / eat luch at top for 30 mins / stop at Lac Hertel on the
way down
BED AT 11h30 PM
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MONDAY,
September 29th 2008
Come home from work at noon. Dre. G. Labelle —
appointment in Granby at 14h30.. who refers me to another specialist that
I'll see on Thursday in Montréal.
12h45
PM
Salsa
Lady's Styling
~ PRACTICE AT HOME ~
on my
dance page
15 mins What we did in
class so far.
4h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
Get home too late to be there on time.
5h30
PM CARDIO MILITAIRE
~ GROUP FITNESS
with Amélie Martin
50 mins+ / AveHR 126
76% / MaxHR
190 114%
/ 542 cals / 35 % fat / 25 mins InZone
(75%+)
BED
AT 10h00 PM
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THURSDAY,
October 2nd 2008
WEEK OFF
Dre. Nathalie Leroux — appointment at
Ste-Justine Hospital, Montréal
BED AT 9h00 PM
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MONDAY,
October 6th 2008
Difficult day at work, I'm very tired, and being absent two afternoons last
week, have ALOT to do.
4h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
58 mins+ / AveHR 121
73% / MaxHR 192
98%
/ 589 cals / 40 % fat / 26 mins InZone
(75%+)
5h30
PM CARDIO MILITAIRE
~ GROUP FITNESS
with Amélie Martin
53 mins+ / AveHR 130
78% / MaxHR 171
103%
/ 604 cals / 35 % fat / 34 mins InZone
(75%+)
7 or 8 guys in the class! Main course : 3 x 3 supersets.. each 2-4-6-8 times
I find it VERY difficult.. hormone therapy hasn't kicked in yet..
BED
AT 10h30 PM but
very tired
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TUESDAY,
October 7th 2008
Good day at work but start feeling
that I'm doing more hours.
5h40 PM
Salsa
Lady's Styling
~ PRACTICE AT HOME ~
on my dance page
15 mins Tired but need to practice.
DIET
Eat too much at
supper really feel bad about it, but only after I stuff myself.
BED
AT 10h00 PM
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WEDNESDAY,
October 8th 2008
Find out that my boss is leaving in a
little over a month. Really feel sad, and have a difficult day at work.
4h60
PM WARM-UP Rowing
10 mins / AveHR 99
61%
WORKOUT
Previous workout ~ Next
workout
WO 1
Starting a new program, but not very much into it
Program
#16
Back on Track
/
Amélie Martin
sets and reps as
written / tempo : CRER 3030 / rest 60 secs
60 mins
/ AveHR 109
66% / MaxHR 159
96%
/ 532 cals / 50 % fat / 13 mins InZone
(75%+)
SuperSet :
1) Altertating forward lunges
Fentes avant, alternées, poids
dans les mains
2 x 15 / 20lbs
2) Isometric "chair"
Chaise au mur
2x max (100 secs + 45 secs)
SuperSet :
3) hamstrings
English to come
Bassin levé, rouler la barre sous
les pieds
2 x 15 / barre de 12 lbs
4)
hamstrings isometric
Élévation du
bassin, couchée au sol, tirer les talons vers les fesses (isométrie)
2 x max
5)
English to come
Abduction des hanches avec
élastique sous les pieds
1 x max
5 mins
spinning : sprint
SuperSet :
6) pecs
Nitro G : Pects
1 x 15 x 35 - 20 lbs
7)
Isometric push-up position
Position de push-ups au sol,
ramener les mains vers le centre en poussant dans le sol
1x max (10 secs)
8)
Poulie pull-down , prone, arms extended
Tirade bras tendus à la poulie
haute, petite barre, pronation
1 x 15 x 50 lbs
9)
English to come
Élévation latérale, frontale, 1
bras en Isométrie, l'autre dynamique
1 x max ( 15
ea side
)
5 mins
spinning : sprint
10)
Biceps
Flexion des coudes avec poids
libres / supination
1 x
drop set : 8lbs / 5 lbs / 3
lbs
11)
English to come
Extension des coudes à la poulie
haute avec corde
1 x
drop set : début 50
12)
Russian Twists with 4kg medicine ball
Russian twists avec médecine balle
4kg
2 x max (20-14)
SuperSet :
13) English to
come
Balancement des jambes sur banc
bleu incliné
2 x max
14)
Plank with elbows on Swiss ball
Planche abdominale les coudes sur
ballon suisse
2x max
DIET
Don't really feel like
eating
BED AT 10h00 PM
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THURSDAY,
October 9th 2008
DAY OFF
First normal day of the year at work. "La
Rentrée et enfin fini!" But I'm toooo tired to go to the gym, even for just
cardio.
BED AT 10h30 PM
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FRIDAY,
October 10th 2008
Thanksgiving week-end, Go get Manouane
in Drummondville
DAY OFF
BED AT 11h00 PM
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SATURDAY,
October 11th 2008
Thanksgiving week-end, Manouane is
here 'til Sunday noon.
DAY OFF
BED AT 11h30 PM
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MONDAY,
October 13th 2008
Thanks Giving Holiday
4h30
PM BUNS OF STEEL ~
GROUP FITNESS
with Amélie Martin
55 mins+ / AveHR 124
75% / MaxHR 203
122%
/ 576 cals / 40 % fat / 26 mins InZone
(75%+)
5h30
PM CARDIO MILITAIRE
~ GROUP FITNESS
with Amélie Martin
55 mins+ / AveHR 128
77% / MaxHR 162
98%
/ 623 cals / 40 % fat / 32 mins InZone
(75%+)
Less people than usual because of Thanks Giving. Main course : 3 x 4
exercises.. 15-20 times each
Tired but glad I came.
BED
AT 10h30 PM
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