FRIDAY, December 30th 2005

XC-SKIING
Lac Beauport
AM early 1h31 / 626 calories / AveHR 135 / inZone 1h12
AM later 55mins / 349 calories / AveHR 130 / inZone 41 minutes
Round trip starting at "Accueil" + going on trails
# 1 - 3 - 22 -  Place Barryman - 12 - Camp Duclos - 12 - 22 - 9 - 7 - 5 - 3

Went only with Bernard. The "young ones" (Céline and Gabriel) were either sore or tired! Three days in a row seems to be alot. Lots of up and down.

SATURDAY, December 31st 2005

¡Feliz Año nuevo!

Bonne Année!

Happy New Year !

Boldog Új Évet !

MONDAY, January 2nd 2006

XC-SKIING
Yard-skiing
Late afternoon 1h00 / 337 calories / 50% fat / AveHR 120 / MaxHR 137
weather : grey, just below freezing, no wind
trail condition : 3" fresh snow on crusty base.

Alot of the snow melted because of rain while we were in Québec City.. but the crusty base just made it an excellent practice for the small muscles that control the feet. Really had to be careful not to slide sideways. Had to Re-do all the trails.. Did about a total of 4½ mins of trails.

BW WORKOUT
Later in the evening
4 sets :
25 knee push-ups
25 chair 120° dips
Sort of a Back From Vacation time.. so no rush between the exercises. Just proud to be doing them again.

STRETCHING
 15 minutes including hamstring stretchs for my tendons.

PHYSIO
shoulder and elbow exercises
 Have to start doing them again !!! I have an Physio appointment on January 10th.

TUESDAY, January 3rd 2006


WARM-UP cycling
12 mins at AveHR 123

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #4 Winter Interlude by Amélie Martin -9)

First time at the gym since December 21st and doing pretty much the same.
1) 3 x 8ea single legged split-squats with 25s

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 340 lbs
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 105 lbs


THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) PHYSIO shoulder exercise


THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) >once again after superset to total 2x20 each leg>
 
THREE TIMES :
5A) 8 toe push-ups with arms apart but feet together
5b) PHYSIO shoulder exercise


TWICE :
I hadn't been doing these because of my elbow..
6a) 20 DB Press on Swiss ball @15lbs ea
Lowered the weight but uped the reps.
6b) 20 bent arm Lateral Lifts @ 7,5lbs ea
Lowered the weight to play it safe.

TWICE :
8) 12  - ½ sit-ups with leg extensions
 minium.. I was running out of time..(since we have to reserve the cardio machines)
 
TWICE :
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @70 lbs
back down to 70 because of the holidays
7b) 12 Back Extensions on Cybex (3-0-3) @ 105 lbs

CARDIO ~ HIIT on Precor 576i and Precor 546
35 mins total including :
3 mins WU
4  x 3 mins-3mins
8 mins regular to cooldown
HIITs at resistance 12 ~ cross-ramp 10 ~ HR around 155
Recuperation at  resistance 6~ cross-ramp 10 ~ going down to HR 120

AveHR 140 / MaxHR 160 / 32 mins in-zone / 257 calories / 30% fat
 

STRETCHING
10 minutes
some PNF.. feels good.

NUTRITION
* I'm really really trying to cut as much as I can.. but in the evening, when I'm tired.. I give in, not much.. and good protein stuff, but more than I want to. I don't know what to do.

*Oh and I forgot to say the other day.. Bernard, who's been to China set me right in how long to infuse green tea.. much less than I had been doing.. really only 3-4 minutes.. even if the color stays very light. Also.. he brings cold green tea in his water bottle when he goes skiing.. I haven't tried that yet.. I post my impressions if I do.

WEDNESDAY, January 4th 2006

XC-SKIING
Parc de la Yamaska
Temperature : -5°C, blue skies, no wind.
PM  2h50 / 955 calories / 45% fat / AveHR 121 (including all the little stops) / MaxHR 151 / inZone 1h17
Round trip starting at "P1" to the North.. La Pinède and La Grande Virée all around the lake

I really felt yesterdays Workout in my butt and legs. Did a number of squats while skiing just to stretch my glutes.  There were alot of wide open spaces and I could really practice my glide in long almost level sections. The return trip along the lake was really beautiful. I loved skiing with Gabriel. I think I'll sleep well tonight

It's real fun skiing around a lake.. we get a very good idea of the distance we did when we can actually imagine the trail on the other side. There are hills, but a lot less than in the Québec region. The forest also still has signs of the 1998 Ice Storm.

NUTRITION
* I tried the green tea in my water bottle like Bernard has it.. and I loved it even cold. ! I'll try it at Gym Workout as well.. that would be an easy way to incorporate more Green Tea every day. or maybe instead of water at home.

THRUSDAY, January 5th 2006

XC-SKIING
Yard-skiing
Late afternoon 1h02 / 323 calories / 55% fat / AveHR 117 / MaxHR 135
weather : drizzle, just above freezing, no wind
trail condition : 1" fresh snow on crusty base.

Today I only opened the Blue trail. None of the trails are permanent so I can change them as I wish. But the Blue trail is the best I can get out of the Yard.

Special practice during Yard Skiing : Shoulder Relaxation and Balance.

I didn't have any specific exercise for the shoulder relaxation, but concentrated alot on it in the first half of the hour. THEN I finally remembered (I have no idea why I didn't think of it earlier this season) how to practice the "skiing without poles". All I have to do is hold them in the middle and they hardly weigh anything. So that's what I did.. a whole 20 minutes of skiing only with the legs. At first it was really awkward, which only proves it's a good exercise .. that I really need. Then the last 10 minutes I just did regular skiing trying again to relax the shoulders.

FRIDAY, January 6th 2006

WARM-UP cycling
12 mins at AveHR 123 / 69 calories

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #4 Winter Interlude by Amélie Martin -10)

1) 3 x 8ea single legged split-squats with 25s

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 340 lbs
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 105 lbs


THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) PHYSIO shoulder exercise


THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) >once again after superset to total 2x20 each leg>
 
THREE TIMES : Plesant surprise!
5A) Max  toe push-ups with arms apart but feet together :  21 / 13 / 15
5b) PHYSIO shoulder exercise (1 min rest between push-ups)

TWICE  :
6a) 15 DB Press on Swiss ball @15lbs ea
6b) 15 bent arm Lateral Lifts @ 7,5lbs ea

TWICE :
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @70 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 105 lbs

CARDIO ~ HIIT on Precor546 and Precor 576i
35 mins total including :
3 mins WU
5  x 3 mins-3mins
2 mins  cooldown
HIITs at resistance 10 ~ cross-ramp 10 ~ HR around 155
Recuperation at  resistance 6~ cross-ramp  6 ~ HR not going down much

AveHR 141 / MaxHR 160 / 32 mins in-zone / 262 calories / 30% fat
 

STRETCHING
full 30 minutes listening to Loreena
some PNF,

XC-SKIING
Parc du Mont Orford
Temperature : -13°C, blue skies, no wind.

AM  55mins  / 340 calories / 30% fat / AveHR 141  / MaxHR 159 / inZone 43 mins
From "Le Ceriser" to "La Grande Halte" via # 4 - 6 - 8

PM 2h13 / 815 calories / AveHR 127 / MaxHR 149 / inZone 1h21 including : 1 hour of difficult cardio uphills and fun down hills
From "La Grande Halte" # 9 - 5A - 4 - 1 -"Le Cerisier", then round trip on # 10 - 2 - 10

smoked salmon rolled with goat's cheese, capers, a sip of white wine, prepared by Chef Gabriel while I was logging the xc-skiing. end of vacation celebration. After a sip of white wine.. I put the reste of my green tea from the skiing in a wine glass and Gabriel finished my wine while I drank the green tea. I really like it cold.  Funny drinking it from a plastic bottle the same day as drinking it from a crystal wine glass. I want to try with White Tea.. might be a good alternative at fancy suppers at home. Iced white tea..served in a chiseled glass carafe.. (must not leave things too long in crystal.. has lead in it..)

OFF DAY
Might as well do STATS :
Height  : 5'6"
Weight  : 131,6 lbs  down a bit
Bodyfat on Taylor BIA scale  : 15,5%   varies between 14 and 15,5 these days.
Waist : 25,5" down a bit
Hips : 35,5"
Thighs : 21,5"
Calves : 14,5"
Arms : 11" down a bit (12" when flexed) since I'm loosing some fat on my arms.. I can now "afford" to build more muscles..

MONDAY, January 9th 2006

WARM-UP cycling
12 mins at AveHR 121 / 67 calories

WORKOUT Previous workout   ~   Next workout                                                                                                                 
(program #4 Winter Interlude by Amélie Martin -11)

1) 3 x 8ea single legged split-squats with 30s

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 340 lbs last set did 12 @ 345
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 105 lbs


THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) PHYSIO shoulder exercise


THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) >once again after superset to total 2x20 each leg>
 
THREE TIMES :
5A) 12  toe push-ups with arms apart but feet together
5b) PHYSIO shoulder exercise (1 min rest between push-ups)

TWICE  :
6a) 15 DB Press on Swiss ball @15lbs ea
6b) 15 bent arm Lateral Lifts @ 7,5lbs ea

TWICE :
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @80 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 105 lbs

CARDIO ~ HIIT on  Precor 576i and Precor546
40 mins total including :
3 mins WU
6 x 3 mins-3mins
HIITs at resistance 10 ~ cross-ramp 10 ~ HR around 155
Recuperation at  resistance 6~ cross-ramp  6 ~ HR goes down slowly to 140-138
AveHR 145 / MaxHR 164 / 36 mins inZone / 312 calories / 30% fat

TUESDAY, January 10th 2006


BALLROOM DANCE CLASS
1 hour  Cha-Cha and Samba / ~200? calories / good class, feels good to dance again.

but tired when I get home.. went to bed late last night.. only slept 6,5 hours.. so tonight it's early to bed. I "should" get my new Gym Program tomorrow., but even if  I'll only start it next week, it means tomorrow is my last weights program in the present Workout. so I want to be rested.

WEDNESDAY, January 11th 2006

WARM-UP cycling
12 mins at AveHR 122 / 67 calories

WORKOUT Previous workout   ~   Next workout                                                                                                                 
(program #4 Winter Interlude by Amélie Martin -12)

1) 3 x 8ea single legged split-squats with 30s

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 350 lbs hardly felt my right hamstring
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 110 lbs


THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) PHYSIO shoulder exercise I still really need them


THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) >once again after superset to total 2x20 each leg>

THREE TIMES :
5A) 15  toe push-ups with arms apart but feet together
5b) 30 secs stretching, 30 secs rest (1 min rest between push-ups)

TWICE  :
6a) 20 DB Press on Swiss ball @15lbs ea
6b) 15 bent arm Lateral Lifts @ 10lbs ea

TWICE :
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @90 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 105 lbs

8) 2x30 ½ sit ups with leg extensions

CARDIO ~ HIIT on  StairMaster (first time I do HIITs on StariMaster)
39 mins total including :
3 mins WU
6 x 3 mins-3mins
HIITs at levels : 8-9-9-9-10-10 ~ HR around 155
Recuperation at  levels 4-4-4-3-3-3 ~ HR goes down  to 128-133
AveHR 140 / MaxHR 162 / 33 mins inZone / 288 calories / 30% fat

NUTRITION LOG WEEK 1

THURSDAY, January 12th 2006

CARDIO ~ 60 minutes
2x 20 minutes Cross Ramp Program #2 on  Precor EFX 576i and  EFX 546,  Resistance 10
1x 20 minutes Cross Ramp Program #2 on  EFX 546,  at Resistance 8
AveHR 145 / MaxHR 162 / 56 mins inZone / 471 calories / 30% fat
felt yesterday's WO in my energy level
 

FRIDAY, January 13th 2006

WINTER HIKING See map on  : FRIDAY, December 9th
Weather : mid 30's F°  ~  Sunny, no wind at the bottom half, winter wind at the top half .
Trail : RED>>RED and BLACK trails only. denivalation 850' / about 8 -10 inches of snow on trail.

UP : 1h22  AveHR 120 / MaxHR 153 / InZone 35 mins / 455 calories / 45% fat /
DOWN : 1h12  AveHR 111 / MaxHR 146 / InZone 12 mins / 339 calories / 55% fat /

SATURDAY, January 14th 2006

forearms/fingers
very bad... and I don't even really know what I did to enflame my tennis elbow, or is it something else?

NUTRITION
1)  Downloaded Fitday PC and completed "Food Log" since January 5th.
2)  My boyfriend made a large batch of Hummus. (our first time)

SUNDAY, January 15th 2006 took my OFF DAY yesterday

WARM-UP cycling
12 mins at AveHR 109 / 51 calories

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #4 Winter Interlude by Amélie Martin -13)

(shorter version)
1) 3 x 8ea single legged split-squats with 30s

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 350 lbs
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 110 lbs


THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) some stretching

THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) >once again after superset to total 2x20 each leg>
 
THREE TIMES :
5A) 15  toe push-ups with arms apart but feet together
5b) some stretching


CARDIO ~ L I L D
:
15 mins on Precor EFX 576i Cross Ramp 6 / Resistance 8 / Mets 10
39 mins on Precor EFX 546 Cross Ramp 6 / Resistance 8 / Mets 10
6 mins on Rowing machine got carried away and upped the intenisty a little

AveHR 129 / MaxHR 150 / 43 mins inZone / 380 calories / 45% fat

Cross Ramp 6 uses the calves and hamstrings as well as the quads and glutes, Usually I work on Cross Ramp 10.. more HI but only uses quads and glutes.

~ Sort of off-week between programs ~

MONDAY, January 16th 2006 felt like mixing things up..

BUNS OF STEEL ~ GROUP FITNESS with Amélie
23 Mins cardio AveHR 139 / MaxHR 161 / InZone 20 mins / 165 cals / 30% fat
35 mins glutes / abs / hammies / quands / stretching :  136 cals / 55% fat
Maybe I'll take the BoS class for a few months. Next week the BoS class will be later, so I could warm-up doing some rowing, do PUs and Dips and and some stretching before and not take another class after

CARDIO LATINO ~ GROUP FITNESS with Amélie
30 Mins cardio with lots of hip mouvements and arms.  AveHR 109 / MaxHR 127 / 135 cals / 55% fat
26 mins glutes / abs / hammies / quands / stretching  : 57 cals / 55% fat

TUESDAY, January 17th 2006


BALLROOM DANCE CLASS
1 hour  Chacha and Tango / ~200 ? calories /

WEDNESDAY, January 18th 2006

WARM-UP cycling : 12 mins at AveHR 100 / 45 calories

CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie M.
Cardio part : 50 mins / AveHR 142 / MaxHR 164  / InZone 45  mins / 379 cals / 30 % fat
Abs and stretching : 10 mins.
fun and excellent workout, but not at an hour when I can normally go.

NUTRITION LOG WEEK 2

THURSDAY, January 19th 2006

CARDIO ~ 61 minutes
3x 20 minutes Cross Ramp Program #2 on  Precor EFX 576i and  EFX 546
varied resistances and speeds to include 15-90 / 1min-2min / 3min-3min intervals

AveHR 133 / MaxHR 151 / 49 mins inZone / 410 calories / 40% fat
first time I mix intervals with the cross ramp programs

STRETCHING ~ 10 minutes

FRIDAY, January 20th 2006

ANNUAL CHECK-UP with doctor Sylvie Therrien

Planned blood test on February 3rd to check if I am menopaused

Planned X-Ray of left shoulder
Have to get an "Artographie Distantionale",The way she explained it it's an injection of a anaesthesia/cortisone mixture followed by a physiotherapist doing full range of motion exercises. But I can wait after the xc-skiing season.

Arthrographic joint distension  ~ I haven't read the URL yet.. but definately WILL!!!

NEW PROGRAM  ~ starting January 25th 2006

Today I just learmed how to do  the routine with Amélie

Program #5

Conditioning for Outdoor Fitness By authors:  Mark Pierce, A.T.C., David Musnick, M.D. Publisher: The Mountaineers Books Pages: 368 Binding Information: Paperback Size: 7.25" X 9.25"

mix by Steve Lussier, BSc Kinesiology,  Energie Cardio, Saint-Hyacinthe, Québec
of cross-country skiing and canoeing programs

PHYSIO
Shoulder and elbow exercises 15 mins
I was doing them between exercises at the gym lately.. but not all of them.

SUNDAY, January 22nd 2006

PILATES ~ GROUP FITNESS with Emmanuelle (at 8:30 am!)
Warm-up: 10 mins
Pilates : learning the basics 40 mins
Stretching : 10 mins.

SPINNING ~ GROUP FITNESS with Marie-Claude
Warm-up  (spinning) 20 mins
Spinning intervals and strength workout 30 mins
Stretching : 10 mins.

TOTAL : 350 calories / 15 mins InZone but lin each class learned things I'll be able to use in my regular training.

~  End of "Sort of off-week between programs"  ~

 MONDAY, January 23rd 2006

WARM-UP
Rowing Machine Concept2  first time I do my whole WU on the rowing machine, a little dangerous for my right elbow.
12 minutes / AveHR 118 / MaxHR 132 / 64 calories

ARMS
3 x 15 Push-ups
3 x 6 Tricep extensions  @ 10 lbs.  first time I do these, a little dangerous for my left shoulder.

BUNS OF STEEL ~ GROUP FITNESS with Amélie
24 mins cardio AveHR 138 / MaxHR 161 / InZone 19 mins / 168 cals / 35% fat
+ 4 mins cardio AveHR 145 / MaxHR 158 / InZone 3 mins / 32 cals
24 mins glutes / abs / hammies / quands
6 mins stretching
Great class.. Amélie always delivers!

STRETCHING
20 minutes, in the "ladies only" section of the gym
 took one of the magazines and read a little while maintaining stretching positions.

PHOTOS  : fitness photos for the 25th

TUESDAY, January 24th 2006

BALLROOM DANCE CLASS
1 hour  Tripple-Swing  and Tango / ~200 ? calories /

NUTRITION LOG WEEK 3