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THURSDAY,  April 7th 2011

7h43 PM ZUMBA ~ Wii FITNESS 45 min class 1 intermediate
 53 mins / AveHR  111  66% / MaxHR  136  81%  / 321 cals / 55 % fat / 3 mins InZone (75%+) 
not representative of what it can be 'cause I'm upstairs in my computer room with just 6' x 6' and I have a back ache. No matter at least I moved a little.

BED AT 10h30 PM

FRIDAY,  April 8th 2011

DIET 2nd meeting with Amélie Martin.. get folder with plan. more details to come

7h43 PM ZUMBA ~ Wii FITNESS Single songs 1-2 at a time just to boost up my metabolisme while my back still aches
one-two..

Zumba Wii Belt DIY.. I have a number of these shoulder straps from old sports bags . the part behind the remote is the wide part that makes the shoulder strap more comfortable.. nothing to sew nore glue.

I don't really think I need to add instructions.. but make sure you pass the belt in the loop and tighten the length of the loop to keep the remote from slipping down.

tip: 1) measure the belt around your hips without the remote 1) put the remote in place and the belt on around your waist, 3) shimmy the belt down to your hips.

BED AT 10h30 PM

SATURDAY,  April 9th 2011
Day off , injured my back on Monday and haven't stopped since.
Manouane visits.. très agréable

BED AT 10h30 PM

SUNDAY,  April 10th 2011
 Happy Birthday my favorite trainer.. Amélie Martin

 10h30 AM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  Foxtrot  repeat practice. No classes next two Sundays.
Eosteria restaurant with the group after class. I'm good.

BED AT 10h30 PM

MONDAY,  April 11th 2011
Paint basement floor in pm

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%+) 
Classes cancelled because Amélie is sick

BED AT 10h00 PM

WEDNESDAY,  April 13th 2011
Paint basement floor in pm

12H02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  123  74% / MaxHR  151  90%  / 404 cals / 45 % fat / 19 mins InZone (75%+) 
First class of the new session , but not easy..
 

BED AT 8h45 PM

FRIDAY,  April 15th 2011

12h00 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  118  71% / MaxHR  153  92%  / 384 cals / 45 % fat / 24 mins InZone (75%+) 
Didn't go last week because of my back.. new session.. new routines

Diet : on track  / Weight : 151 (-1)
 Write to Amélie about how I'm doing. She writes back. That helps.

BED AT 9h30 PM

MONDAY,  April 18th 2011

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  128  77% / MaxHR  163  98%  / 435 cals / 40 % fat / 30 mins InZone (75%+) 

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 50+ mins / AveHR  135  81% / MaxHR  157  94%  / 433 cals / 35 % fat / 38 mins InZone (75%+) 
alternating series of 2-3 excercises 4-8-12-20 x

BED AT 10h00 PM

TUESDAY,  April 19th 2011
 

Food log..
This is the log I've been using since 2008 when I want to loose some weight..

The way it works.. for each meal and snack you write what you eat in one of the boxes under the date, and at the top you blacken what it counts for.. Protein, veggies, fruit, carbs, dairy products, and fat, water and activities.  the number of squares is the portions I'm allowed. (protein is = 1once meat)

but when I'm the right weight, it's too tedious to use it.. and I loose control.
I'm at a stage when I don't really need to kown WHAT I ate exactly.. eating right comes naturally.  I just need to now how many portions of each catagory I've used up.. but it's difficult to check the portions when I don't know what I've logged..  so I needed the bottom part.
Now this is the log I created today. I got the idea from last friday, I had written Pizza for supper.. and instead of  just checking the squares, I wrote " P" on each square for the number of protien, carbs, dairy products etc.. in the pizza.

What I'm going to do is that for each meal I put the initial of the food on a line in front of the catagory. so for at least a littly while I have an idea of what I've logged and what I haven't.  For example.. if on the 3rd row  (F for fruit) it's written O B .. i know i've logged the orange and half banana I ate so far that day.. I have some room at the bottom of each day for comments.  I hope it works :)

 

BED AT 10h30 PM

WEDNESDAY,  April 20th 2011
Cut and install curtains in the basement, but still have sewing to do on them.

12H02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
~55 mins / AveHR  123  74% / MaxHR  151  90%  / 404 cals / 45 % fat / 19 mins InZone (75%+) 
About the same as last week, but forgot to bring my HR monitor.

BED AT 10h30 PM

THURSDAY,  April 21st 2011
Don't feel well starting at noon.. go home, don't do much

BED AT 9h30 PM

FRIDAY,  April 22nd 2011
Don't feel  don't do much, was supposed to go hiking, but put it of to Sunday

DIET going great. Weight 147 lbs

BED AT 9h30 PM

SATURDAY,  April 23rd 2011
Easter Saturday / install doors downstairs / buy a new Scale on which I can see my weight more easily and in Kg as well as Lbs./ Was supposed to go to Trois-Rivières, but don't feel well, put it off to next Saturday

7h43 PM ZUMBA ~ Wii FITNESS 45 min class 2 intermediate
 53 mins
Have fun doing Zumba Wii downstairs, with the projector and screen for the first time.

BED AT 10h00 PM

SUNDAY,  April 24th 2011

Massif des Monts Sutton / Roundtop
 WINTER HIKING with crampons start 11h12 AM
DENIVELATION : ~433 m
WEIGHT OF PACSAC : ~16 lbs
 WEATHER Cloudy, 6°C not much wind

1h31 mins / AveHR  132  79% / MaxHR  153  92%  / 757 cals / 35 % fat / 70 mins InZone (75%+) 
1h09 mins / AveHR  106  63% / MaxHR  139  83%  / 382 cals / 55 % fat / 5 mins InZone (75%+) 

With Gabriel, first hike in quite a while 15 min lunch included half and half in times above. OK..

No arrows for this time. From Alt520 to 2nd observetory straight up and down

BED AT 11h00 PM

MONDAY,  April 25th 2011
Easter Monday

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 57 mins / AveHR  121  72% / MaxHR  152  91%  / 402 cals / 45 % fat / 26 mins InZone (75%+) 

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 47 mins / AveHR  129  77% / MaxHR  158  95%  / 384 cals / 40 % fat / 29 mins InZone (75%+) 

BED AT 10h00 PM

WEDNESDAY,  April 27th 2011

12H01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR  127  76% / MaxHR  160  96%  / 406 cals / 35 % fat / 29 mins InZone (75%+) 
Very hard. 3 different sets of : 2 x (4 exercises then sprints.. )

BED AT 10h30 PM

THURSDAY,  April 28th 2011

6h46 PM ZUMBA ~ Wii FITNESS 45 min class 2 intermediate
 48 mins / AveHR  130  78% / MaxHR  151  90%  / 396 cals / 40 % fat / 34 mins InZone (75%+) 
fun, though I had a little "pinch" in my lower back. 2nd time I do this class.

BED AT 10h30 PM

FRIDAY,  April 29th 2011

12h00 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  124  74% / MaxHR  158  95%  / 415 cals / 40 % fat / 27 mins InZone (75%+) 
Good.. no pinch in my lower back, but I don't like it when I don't know the routines..

Diet : on track  / Weight : 145

planned BED AT 10h30 PM

SUNDAY,  May 1st 2011

 10h30 AM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  Triple Swing New Step La Faux

BED AT 9h00 PM

MONDAY,  May 2nd 2011
Election day Canada

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  125  75% / MaxHR  159  95%  / 415 cals / 40 % fat / 32 mins InZone (75%+) 

5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  122  73% / MaxHR  161  99%  / 379 cals / 45 % fat / 21 mins InZone (75%+) 
 

BED AT 11h30 PM Watch the elections.

WEDNESDAY,  May 4th 2011
Upping my training to be OK for some big hikes at the beginning of July.

12H01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
54 mins / AveHR  134  80% / MaxHR  162  97%  / 463 cals / 35 % fat / 39 mins InZone (75%+) 
Very hard.

4h31 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 9 mins / AveHR  101  60% / MaxHR  127  76%  / 45 cals / 55 % fat / 0 mins InZone (75%+) 
Tango New steps to learn
 48 mins / AveHR  128  77% / MaxHR  157  97%  / 380 cals / 40 % fat / 27 mins InZone (75%+) 
Good.

5h37 PM CARDIO ~ ATM & Precor 576i #17 & #20)
 60 mins  / AveHR  145  87% / MaxHR  156  93%  / 584 cals / 30 % fat / 57 mins InZone (75%+) 
Exactly what I need to get ready for big hiking and listening to my .mp3s helped to clear my mind as well.

DIET going well weight : 143 lbs

BED AT 10h30 PM

THURSDAY,  May 5th 2011

SHOPPING AT LA CORDÉE

Chaussures d'approche Guide Tennie de Five Ten (Femmes)
on sale at 95,95$ instead of 119,00$

Poids : 816 g (7 moyen)

Voici la version pour femmes tant attendue des chaussures d'approche Guide  Tennie. Le montage incorpore une légère cambrure pour faciliter la marche.

Remarque : si vous cherchez une chaussure pour faire uniquement de la randonnée, il est préférable de choisir un autre modèle.

  • Tige en cuir pleine fleur refendu résistant à l'abrasion ; bracelet en polyester

  • Laçage de la cheville aux orteils augmentant le contrôle et la puissance pour le grattonage

  • Trépointe avant adhérente pouvant être insérée dans les fissures

  • Semelle intercalaire en EVA simple densité

  • Semelle à points Stealth C4 assurant une excellente adhérence sur la roche et les sentiers, mais limitée sur les surfaces humides et la boue

  • Conçues pour les femmes

INFORMATION

Stealth Rubber C4

Stealth® originally set out to develop a rubber that would actually improve climbing by increasing the amount of body weight rubber could bear before its bond broke away from steep rock faces. After several years of research and experimentation, Stealth® rubber was born. Stealth's® unparalleled success in the climbing world made other athletes take note. The demand for other Stealth® sport applications was so high that Charles Cole returned to the lab to develop additional sport-specific formulas. The development of a new formula involves years of field-testing, with some of the worlds' best athletes using these sport-specific compounds in applications from water and snow to rock and trail. Each of the rubbers in the Stealth® family is specially formulated to excel in specific conditions, but they all share Stealth's® unique blend of high friction and shock absorption. The difference between Stealth® and other brands on the market is obvious. Quite simply, Stealth® provides the best friction on earth

The world's hardes rock climbs were made possible with Stealth C4 and it's still the favorite of many top  climbers. C4 provides high friction and excellent edging
Five Ten Stealth C4 Resole Kit 5.5

Stealth® rubber, the highest friction rubber on earth, is available in do-it-yourself resole kits. Stealth® kits are not only available to resole your worn out climbing shoes, but you can also resole your hiking boots, water sandals, thongs, cowboy boots even your bedroom slippers.

 

9h30 PM ZUMBA ~ Wii FITNESS 45 min class 3 intermediate
 aprox53 mins / AveHR  111  66% / MaxHR  136  81%  / 321 cals / 55 % fat / 3 mins InZone (75%+)
Just wanted to move a little 

planned BED AT 10h30 PM

FRIDAY,  May 6th 2011

12h00 noon PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 57 mins / AveHR  134  80% / MaxHR  160  96%  / 455 cals / 35 % fat / 35 mins InZone (75%+) 
Tired from my week, but feeling good.

Diet : on track  / Weight : 143

BED AT 10h30 PM

SUNDAY,  May 8th  2011

 10h30 AM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  Samba New Step Croisé déroulé

BED AT 8h00 PM!

MONDAY,  May 9th 2011

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  129  77% / MaxHR  161  99%  / 424 cals / 40 % fat / 32 mins InZone (75%+) 

5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  124  73% / MaxHR  155  93%  / 393 cals / 40 % fat / 27 mins InZone (75%+) 

6h34 PM CARDIO ~ ATM & Precor 576i #17 & #20)
 60 mins  / AveHR  140  84% / MaxHR  154  92%  / 550 cals / 30 % fat / 55 mins InZone (75%+) 
I'm surprised that I survived..first time in a long time that I did 3 hours..

Aches & Pains
My back hurts (pinch at lower left side)

BED AT 10h30 PM

WEDNESDAY,  May 11th 2011

12H01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR  124  74% / MaxHR  163  98%  / 387 cals / 35 % fat / 24 mins InZone (75%+) 
Compeating in teams but with individual exercices.. 2 x ~15 exercices 20 times each, I feel great.

4h31 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  128  77% / MaxHR  157  94%  / 449 cals / 40 % fat / 34 mins InZone (75%+) 
Good.

5h36 PM CARDIO ~ ATM & Precor 576i #17 & #20 but change to Precor 556i after 10 mins cause the #17 has a very loose handle. Loose a little intensity during the change.
 60 mins  / AveHR  141  84% / MaxHR  154  92%  / 560 cals / 30 % fat / 57 mins InZone (75%+) 
3-3 mins on ATM and 1-2 mins on elliptical

BED AT 11h00 PM

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