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WEDNESDAY,  March 2nd  2011

12H01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 50 mins / AveHR  128  77% / MaxHR  159  95%  / 405 cals / 35 % fat / 34 mins InZone (75%+) 
main course 3 x 3 exercises 6-8-10 times steps & weights

BED AT 10h30 PM

THURSDAY,  March 3rd 2011

4h34 PM ZUMBA ~ GROUP FITNESS with Stéphanie Ménard (who is 15 weeks pregnant and doing great)
 57 mins / AveHR  124  74% / MaxHR  151  90%  / 439 cals / 45 % fat / 29 mins InZone (75%+) 
Ive been wanting to come on a Thursday PM for quite a while, a small week at works makes it possible, hopefully I'll be able to come on bigger weeks from now on.

BED AT 10h30 PM

FRIDAY,  March 4th 2011

12h03 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  126  75% / MaxHR  159  95%  / 430 cals / 40 % fat / 31 mins InZone (75%+) 
Good

DIET Write to Amélie ask to meet with her to talk about my weight management.

BED AT 10h30 PM

SUNDAY,  March 6th 2011

10h30 AM BALLROOM  DANCE CLASS  at Le Sodanse 
60 mins  Merengue new step.. turn unturn turn unturn

BED AT 10h30 PM

MONDAY,  March 7th 2011
50 cm Snowstorm no work, no gym

BED AT 10h30 PM

TUESDAY,  March 8th 2011

7h00 PM BALLROOM DANCE PRACTICE  at home
60 mins  Merengue and Rumba

BED AT 10h30 PM

WEDNESDAY,  March 9th  2011

12H01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  124  74% / MaxHR  155  93%  / 419 cals / 40 % fat / 30 mins InZone (75%+) 
main course lots of 8s cardio then lots of 8s weights.. repeat.. repeat.. repeat

planned BED AT 10h30 PM

THURSDAY,  March 10th 2011

8h00 PM BALLROOM DANCE PRACTICE  at home
60 mins  Triple-Swing, Chacha &  Rumba

BED AT 10h30 PM

FRIDAY,  March 11th 2011

12h02 NOON BUNS OF STEEL ~ GROUP FITNESS with Nathalie
49 mins / AveHR  135  81% / MaxHR  159  95%  / 441  cals / 35 % fat / 36 mins InZone (75%+) 
 

BED AT 10h00 PM

SUNDAY,  March 13th 2011
Eastern Standard Time
no more M&M.. afternoon and evening in Trois-Rivières. Meet M's friends D&V

10h30 AM BALLROOM  DANCE CLASS  at Le Sodanse 
60 mins  Merengue, Rumba  revision, we were only 2 couples!

BED AT 10h30 PM

MONDAY,  March 14th 2011

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  125  72% / MaxHR  159  95%  / 371 cals / 45 % fat / 21 mins InZone (75%+) 
Main course : 25 minutes of actif squatting stuff

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 48 mins / AveHR  126  75% / MaxHR  157  94%  / 383 cals / 40 % fat / 16 mins InZone (75%+) 
Feel the buns of steel class quite a bit.

BED AT 10h30 PM

WEDNESDAY,  March 16th  2011

12H01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  129  77% / MaxHR  155  93%  / 438 cals / 40 % fat / 38 mins InZone (75%+) 
main course 4 sets of 8 times 20secs exercise/10 secs break.. maybe a minute between sets. The Burpies set was the most difficult for me.

BED AT 9h30 PM

THURSDAY,  March 17th  2011

DIET Go meet Amélie Martin who is a nutritionniste as well as a trainer.. explain to her where I'm at and I'll see what she can do for me.

BED AT 9h30 PM

FRIDAY,  March 18th 2011
Me day at home

12h03 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  142  85% / MaxHR  162  97%  / 543 cals / 30 % fat / 44 mins InZone (75%+) 
Great class.

BED AT 10h30 PM

SUNDAY,  March 20th 2011
Son and grandaughter at our home for the week-end

10h30 AM BALLROOM  DANCE CLASS  at Le Sodanse 
60 mins  Chacha  New step

BED AT 10h30 PM

MONDAY,  March 21st 2011

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 48 mins / AveHR  134  80% / MaxHR  157  94%  / 422 cals / 37 % fat / 48 mins InZone (75%+) 
 

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  121  72% / MaxHR  155  93%  / 380 cals / 45 % fat / 23 mins InZone (75%+) 
Main course : 30/30 secs 40/20 secs 50/10 secs of various exercises..

BED AT 11h00 PM

   BED AT 7h00 PM

WEDNESDAY,  March 23rd  2011

12H03 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  131  78% / MaxHR  177  106%  / 439 cals / 35 % fat / 34 mins InZone (75%+) 
lots of partner work.. including
a) push-ups with partner doing squats holding our ankle going up and down with us
b) high-knee running on the spot with partner putting his hand to show height

BED AT 7h00 PM

THURSDAY,  March 24th 2011

4h32 PM ZUMBA ~ GROUP FITNESS with Stéphanie Ménard
Added class to try to rev up my metabolisme
 56 mins / AveHR  144  86% / MaxHR  164  98%  / 577 cals / 25 % fat / 51 mins InZone (75%+) 
WU / 2 x 4 songs without stopping / some weights for arms...

BED AT 9h45 PM

FRIDAY,  March 25th 2011
Diet : on track  / Weight : 154 (-1)
quite day at work.. very rare

12h04 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  135  81% / MaxHR  160  96%  / 516 cals / 35 % fat / 40 mins InZone (75%+) 
Fun, fun, fun. / varied formations : 2 circles / 4 by 4s / 4 lines / half and half competing.

BED AT 10h30 PM

SUNDAY,  March 27th 2011

10h30 AM BALLROOM  DANCE CLASS  at Le Sodanse 
60 mins  Chacha  practice leg styling and last week's step.

BED AT 10h30 PM

MONDAY,  March 28th 2011

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  127  76% / MaxHR  159  95%  / 444 cals / 35 % fat / 33 mins InZone (75%+) 
 

5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  126  75% / MaxHR  153  92%  / 412 cals / 40 % fat / 30 mins InZone (75%+) 
Main course : Spartacus à la Amélie: 10 x 1 min regular exercises, 60 sec break, 10 x 1 min  harder exercises, 90 sec break, 10 x 1 min  hardest exercises. including, Burpies, Push-Ups, Sumo squats with heels up, Abs alt hand to foot, Side jumps etc sometimes using Steps. WE didn't get 15 secs between exercises.

The Spartacus Workout exerts
By Adam Campbell and Rachel Cosgrove, C.S.C.S.

This cutting-edge circuit routine will strip away fat and define every muscle in your body.
Directions
Perform the Spartacus Workout as a circuit, doing one set of each exercise—or “station” in succession. Each station in the circuit lasts for 60 seconds. Do as many reps as you can in that duration (with perfect form), then move on to the next station in the circuit. Give yourself 15 seconds to transition between stations, and rest for 2 minutes after you’ve done one circuit of all 10 exercises. Then repeat 2 times. If you can’t go for the entire minute on an exercise, go as long as you can, rest for a few seconds, then go again until your time at that station is up. This will allow you to customize the workout to your current fitness level. Also, if using weights makes some exercises too difficult, simply perform the same movement without holding the dumbbells.

BED AT 9h00 PM

WEDNESDAY,  March 30th  2011

12H02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 45 mins / AveHR  117  70% / MaxHR  153  92%  / 303 cals / 45 % fat / 17 mins InZone (75%+) 
Different muscle group for every song. Feel the triceps the next day. Have things to do, so leave before the last sprints and abs.

BED AT 8h45 PM

THURSDAY,  March 31st 2011
lots of painting basement in the evening

4h35 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 Amélie is replacing Stéphanie and decided to bring back some way old tunes from a session I hadn't taken so mostly new for me. Lots of explanations inbetween songs.
 57 mins / AveHR  137  82% / MaxHR  163  98%  / 523 cals / 35 % fat / 37 mins InZone (75%+) 

BED AT Midnight

FRIDAY,  April 1st 2011
Diet : on track  / Weight : 152 (-2)
painting basement in the evening

12h00 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  134  80% / MaxHR  166  99%  / 497 cals / 35 % fat / 39 mins InZone (75%+) 
Competition : Amélie, Kevin & Christine VS us. the judges can't decide LOL.

BED AT 10h30 PM

SUNDAY,  April 3rd 2011

10h30 AM BALLROOM  DANCE CLASS  at Le Sodanse 
60 mins  Foxtrot  review evantail and posture .

BED AT 8h00 PM but get up to talk on the phone a while

MONDAY,  April 4th 2011

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  137  82% / MaxHR  165  99%  / 460 cals / 30 % fat / 37 mins InZone (75%+) 

5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 54 mins / AveHR  118  71% / MaxHR  154  92%  / 366 cals / 45 % fat / 19 mins InZone (75%+) 
Main course : Different muscle group for every song..

BED AT 10h00 PM

TUESDAY,  April 5th 2011t : 152 (-2)

6h00 PM ZUMBA Wii
60 mins Got the game today and just tried it out upstairs with Gabriel : fun and good choreography, with OK music.

BED AT 10h30 PM

WEDNESDAY,  April 6th 2011

12H02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  128  77% / MaxHR  157  94%  / 435 cals / 40 % fat / 36 mins InZone (75%+) 
Last class of the session = ouch! One loooonnng circuit ..
~22 stations each 1 min reg / 30 secs fast / 30 secs reg — and then 5 stations 30 sec reg / 15 sec fast / 15 sec reg. (we sort of ran out of time)

BED AT 8h45 PM

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