picture of Soothie to come...

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SATURDAY,  January 5th 2013

4h42 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 53 mins+ / AveHR  131  77% / MaxHR  154  91%  / 534 cals / 40 % fat / 40 mins InZone (75%+) 

Gaby tire les joints de la salle de bain au sous sol

BED AT 10h30 PM

SUNDAY,  January 6th 2013

7h00 PM   P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 55 mins+ / AveHR  104  61% / MaxHR  142  84%  / 318 cals / 55 % fat / 40 mins InZone (75%+) 

ACHES AND PAINS
Left  Quands.. Still hurt a little.. the real test will be gym tomorrow

Gaby tire les joints de la salle de bain au sous sol

BED AT 10h30 PM

MONDAY, January 7th 2013  

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 58 mins / AveHR  122 73% / MaxHR  227 136%  / 364 cals / 40 % fat / 17 mins InZone (75%+)   

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins /  AveHR  124  74% / MaxHR  159  95%  / 402 cals / 40 % fat / 30 mins InZone  (75%+)   

Good to be back at the gym.. but I need to get back into regular training.. P90X??

planned BED AT 110h30 PM

WEDNESDAY, January 9th 2013
Gabriel doesn't feel well.. I suggest we don't go to dance class so that he can rest..

8h30 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA + 2 rounds of TABATA ABS.
 ~ 1h00 / AveHR  125 75% / MaxHR  160  96%  / 446 cals / 40 % fat / 32 mins InZone (75%+) 
All rounds on 2 risers (8") /. I feel heavy  but I'll wait until Friday to weigh myself.

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step
2 Burpees (not with Power Jumps)
3 Step-up  / bicep curls
4 Squat and  row
5 Pneus rapides
6 Triceps or Dips
7 High-knee / touch floor
8 1 leg squat / abduction latérale
+ Russian Twists with DBs
+ 2x ea : crunch, cycle, ball-extend, legs cross

BED AT 10h30

FRIDAY,   January 11th 2013

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53  mins / AveHR  129  77% / MaxHR  158  95%  / 389 cals / 40 % fat / 32 mins InZone (75%+)   

SET-UP MY December 30th 2006 Home trainer / not sure of how much I'll do..

Elite  Mag  Elastogel  Home Trainer

Same bike TREK 700, but different season

DIET Back on track.. but heavy 151 lbs
   
BED AT 11h15  PM

SATURDAY,   January 12th 2013

9h23 BUNS OF STEEL ~ GROUP FITNESS with Nancy.
 52  mins / AveHR  126  75% / MaxHR  155  93%  / 364 cals / 45 % fat / 29 mins InZone (75%+)   

10h25 Cardio
20 mins PRECOR 556i 15-90 secs intervals
20 mins PRECOR 546i 60-120 secs intervals on cross country 2 program
            42 mins / AveHR  143  86% / MaxHR  156  93%  / 367 cals / 30 % fat / 41 mins InZone (75%+)   
 Expresso Bike  Cool-down 
19 mins / AveHR  123  74% / MaxHR  134  80%  / 121 cals / 45 % fat / 9 mins InZone (75%+) 

   
planned BED AT 10h35  PM

SUNDAY, January 13th 2013

SHOPPING
buy this with Gaby .. I won't have to crush ice for smoothies in a bag anymore

Cusinart PCB300

"Cuisinart's NEW Compact Portable Blending / Chopping System features one touch operation that's hands free for continuous use. With a 350 watt motor and three speeds to choose from you can easily mix sauces, puree soups and crush ice for frozen drinks. The four convenient travel cups are BPA free and ideal for breakfast on the go."
My favorite Recepie :

4 crushed Ice cubes
½ banana
1 cup strawberries
1 scoop Soy protein powder
½ cup skim milk

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ With Gaby, we really have to start this again! Nice to do it together.

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

 18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

BED AT 10h00 PM 

MONDAY, January 14th 2013  

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  133 80% / MaxHR  170 102%  / 419 cals / 35 % fat / 37 mins InZone (75%+)   

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 54 mins /  AveHR  131  78% / MaxHR  156  93%  / 407 cals / 40 % fat / 36 mins InZone  (75%+)   

ouch! Two big WOs ! Thanks Amélie!

planned BED AT 10h30 PM

TUESDAY, January 15th 2013
Start practicing Spanish conversation with Jean-Yves Bureau

7h50 PM HOMEFITNESS - WU - 6 mins on Trainer at medium intensity.

8h00 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA + 2 rounds of TABATA ABS.
 ~ 1h00 / AveHR  125 75% / MaxHR  160  96%  / 446 cals / 40 % fat / 32 mins InZone (75%+) 
All rounds on 2 risers (8")

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step
2 Burpees (not with Power Jumps)
3 Step-up  / bicep curls
4 Squat and  row
5 Pneus rapides
6 Triceps or Dips
7 High-knee / touch floor
8 1 leg squat / abduction latérale
+ Russian Twists with DBs
+ 2x ea : crunch, cycle, ball-extend, legs cross

8h20 PM BALLROOM DANCE PRACTICE  at home
 30  mins  Tango and Mambo practice latest steps

planned BED AT 11h00

WEDNESDAY,   January 16th 2013

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
xx mins   Tango.. but we were absent last week, and we'll take a private class to catch up instead.

BED AT 22h30

FRIDAY,   January 18th 2013

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 54  mins / AveHR  139  83% / MaxHR  166  99%  / 455 cals / 30 % fat / 32 mins InZone (75%+)   
main course :  2 sets of  6-8-10-12 times 3 exercises and 1 set of 6-8-10 times 3 exercises.. ie : (6 side lunges to the right, 6 side lunges to the left ) ( 6 power-squats on steps) (6 back-lunges with the left, 6 with the right), repeat with 8, then 10, then 12..

next set with same numbers but different exercises..
   
BED AT 11h15  PM

SATURDAY,   January 19th 2013

9h19 BUNS OF STEEL ~ GROUP FITNESS with Nancy.
 55  mins / AveHR  129  77% / MaxHR  153  92%  / 407 cals / 40 % fat / 40 mins InZone (75%+)   

 

PLANNED : 1h30 PM BALLROOM  Private DANCE LESSON  at Le Sodanse 
60 mins    Tango : What we missed by being absent last two weeks

   
BED AT 10h30  PM

SUNDAY, January 20th 2013

1h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Tango.. With a group who is just learning the "Attitude pointé"   step so it's a good practice

 BED AT 10h00 PM 

MONDAY, January 21st 2013  

4h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin   Nathalie
 51mins / AveHR  128 77% / MaxHR  161 96%  / 375 cals / 40 % fat / 37 mins InZone (75%+)   

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin   Nathalie
 57 mins /  AveHR  142  85% / MaxHR  225  135%  / 462 cals / 30 % fat / 39 mins InZone  (75%+)   

BED AT 10h30 PM

TUESDAY, January 22nd 2013
2nd Spanish conversation with Jean-Yves Bureau

8h00 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA
 ~ 40 mins / AveHR  125 75% / MaxHR  160  96%  / 446 cals / 40 % fat / 32 mins InZone (75%+) 
All rounds on 3 risers (10") Feeling good.. and after watching Gaby do Burpees yesterday (Tabata 10" Steps ) I think I finally understand how to touch the floor at the same time as I extend my legs .. I have to put my hands much furthur in front of me instead of at my feet. The way I was doing it, it always took 2 counts.. I'm not yet as proficient as I want to be, but doing it on the carpet helps, as I am less afraid of hurting my hands.

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step
2 Burpees ( with Power Jumps)
3 Step-up  / bicep curls
4 Squat and  row
5 Pneus rapides
6 Triceps or Dips
7 High-knee / touch floor
8 1 leg squat / abduction latérale

BED AT 10h30

WEDNESDAY,   January 23rd 2013

5h00 PM   P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 ~40 mins+ / AveHR  104  61% / MaxHR  142  84%  / 318 cals / 55 % fat / 40 mins InZone (75%+)
 Join-in with Gaby after the WU and cool down doing housework.. but it felt good :)

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Tango.. what we learned in Private lesson last saturday and more..

BED AT 22h30

FRIDAY,   January 25th 2013
59 years old and loving it :) In one year hopefully I'll be in pre-retirement at 4 days a week.

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 58  mins / AveHR  128  77% / MaxHR  162  97%  / 427 cals / 40 % fat / 36 mins InZone (75%+)   
   
BED AT 11h15  PM

SATURDAY,   January 26th 2013
Manou +1 with us since Thursday to celebrate my birthday (25th) and Elena's birthday (27th) It's a fun afternoon with a cake with both our pictures on it and setting up Elenas new Playmobile 1915 house.

9h23 BUNS OF STEEL ~ GROUP FITNESS with Nancy.
 51  mins / AveHR  123  74% / MaxHR  154  92%  / 348 cals / 40 % fat / 27 mins InZone (75%+)   

   
BED AT 10h00  PM

SUNDAY, January 27th 2013

4h45 AM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
41mins ~ / AveHR  134 80% / MaxHR  155  93%  / 325 cals / 35 % fat / 31 mins InZone (75%+) 
As usual Xoom as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel

Gaby does the first 2 time with me, also on 10" steps.

SPARTACUS :  1 min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

 

planned BED AT 10h30 PM 

MONDAY, January 28th 2013  

4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
60mins / AveHR  116 69% / MaxHR  160 96%  / 366 cals / 45 % fat / 19 mins InZone (75%+)   

5h325 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
60 mins /  AveHR  129  77% / MaxHR  159  95%  / 448 cals / 35 % fat / 67 mins InZone  (75%+)

PLANNING : I ask to get a program for TRX and kettle ball. Amélie says Audrey would be the best for this, Talk to her and she'll call be tomorrow.   note : see Friday February 22nd 11h00 am

BED AT 9h30 PM

TUESDAY, January 29th 2013
 

8h00 PM HOMEFITNESS - STEPS WORKOUT ~  10 rounds of TABATA
 ~ 40 mins / AveHR  125 75% / MaxHR  160  96%  / 446 cals / 40 % fat / 32 mins InZone (75%+) 
With Gaby. I do all rounds on 3 risers (10") Feeling dead but good.. 2 mins between rounds

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step
2 Burpees
3 Step-up  / bicep curls
4 Squat and  row
5 Pneus rapides
6 Triceps or Dips
7 High-knee / touch floor
8 1 leg squat / abduction latérale
+ Russian Twists with DBs
+ 2x ea : crunch, cycle, ball-extend, legs cross

planned BED AT 10h30

WEDNESDAY,   January 30th 2013

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Tango..

BED AT 22h30

THURSDAY,  January 31st 2013

6h00 PM INSANITY ~ Insanity OFF-program : Cardio Power & Resistance ~ HOME FITNESS with Shaun-T
40 mins + / AveHR  137  82% / MaxHR  159  95%  / 266 cals / 35 % fat / 23 mins InZone (75%+) 
I definately need to do this.. AND I need to get back down to 136 lbs.. I'm 146 lbs now

Insanity  : Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)
  warm-up
3:20 mins - Jog
  - Power jacks
  - Log jumps
  - 123-123
  - butt kicks
  - high knee
  - vertical jumps
3:20 mins repeat faster
3:20 mins repeat at maximum speed
15 secs   ** break
6:48 mins - stretch
30 secs   ** break
2:00 mins - power jumps
  - belt kicks (squat and kick)
  - hit the floor (side to side touch center with opposite hand with a jump)
  - v push-ups for shoulder
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat at maximum speed
  - tricep dips
  - one leg up tricep dips
30 secs   ** break
2:00 mins - ball tricep push-ups
30 secs   ** break
2:00 mins - hurdle jumps and sprints
  - globe jumps (jump right back left front)
  - 2 push-ups to right, 2 push-ups to left
  - floor sprints (run while in a push-up position)
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat at maximum speed
30 secs   ** break
2:00 mins - 8 hop squats then 8 push-ups
  Cool down - stretch

BED AT 10h30 PM

FRIDAY,  February 1st 2013
As planned since a couple of weeks ,take a day off from work. Get alot done at home. Yesterday found out that there will be changes at work, I'm not sure how they will affect me.

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 60  mins / AveHR  128  77% / MaxHR  159  95%  / 477 cals / 35 % fat / 41 mins InZone (75%+)   
 

1h08 PM Cardio
30 mins PRECOR 100i 3 min - 3 min  intervals
30 mins PRECOR 546i 15-90 secs intervals on cross country 1 program
           60 mins / AveHR  144  86% / MaxHR  152  91%  / 533 cals / 30 % fat / 60 mins InZone (75%+)   

DIET Right on track with what I'm eating, but no real change in weight this week 146 lbs.
   
planned BED AT 11h15  PM

SATURDAY,   February 2nd 2013

9h19 BUNS OF STEEL ~ GROUP FITNESS with Nancy.
 57  mins / AveHR  119  71% / MaxHR  155  93%  / 366 cals / 45 % fat / 26 mins InZone (75%+)   

   
BED AT 10h00  PM

SUNDAY,  February 3rd 2013

SHOPPING
 I've wanted one for a long time.

Weighted Vest — 20 lbs

"Weighted vests increase training intensity, maximise physical development and promote fat loss and gains in lean lean muscle-mass.

One of the benefits of a weighted vest is that the weight is evenly distributed, acting almost as a part of the body as it fits snug against the torso. This is excellent for allowing the freedom to perform your workout in increased safety, whilst stimulating strength gains and weight loss. Weight vest training also:

  • develops elite power, strength, stamina and endurance
  • is good for sport specific training to develop explosive movements
  • promotes elite conditioning and fitness
  • can improve vertical jump
  • has positive effects on bone density"

I actually only plan on using this in  pre-backpacking season.. Like April-May-June.. I'll only be able to adjust the weights by 5 lbs encrements, since the small sand bags weigh 2,5 lbs each, and I have to take one off each side. but even if I just go by 10 lbs it's still good.

 picture to come..

8h20 PM BALLROOM DANCE PRACTICE  at home
 60  mins  Tango : film latest steps and review some Rumba

3h50 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
Wear my HR monitor, though I think it will stress me, I need to know. Thanks Gaby for doing it with me!

Warm-Up : 10min30secs / AveHR  134  80% / MaxHR  156  93%  / 82 cals / 35 % fat / 8 mins InZone (75%+) 
Stretch :  5min30secs / AveHR  107  64% / MaxHR  136  81%  / 27 cals / 55 % fat / 0 mins InZone (75%+) 
Main Course :  15min43secs / AveHR  149  89% / MaxHR  159  95%  / 148 cals / 25 % fat / 14 mins InZone (75%+) 
Stretch : 5min35secs / AveHR  114  68% / MaxHR  125  75%  / 32 cals / 55% fat / 0 mins InZone (75%+) 
 

Insanity  ~ Pure Cardio: Nonstop, extreme cardio workout. (40 minutes)
  warm up 3:30 mins
  - Jog
  - Jumping jacks
  - Heisman
  - 123
  - butt kicks
  - high knees
  - mummy kicks
repeat   faster 3:30 mins
repeat   at maximum intensity 3:30 mins
20 secs ** break

stretch 5:50 mins
30 secs ** break

main course 1 min each
  - suicide drills (touch floor, 3 steps to the right, touch floor 3 steps to the left)
  - switch kicks (jumping alternating front kicks)
  - wide football sprints
  - stance jacks (jumping jack but touch floor when legs are apart
  - pedal and lunge (sprints then 2 plyo lunges)
  - 8 hooks then 4 very high jump rope jumps
  - power jacks (like a plyo jack)
  - 8 push-ups then 8 runs then jump up
  - frog jump (jump forward then backwards)
  - power knees (one leg stays on floor and bring other knee up to touch hands
  - moutain climbers (jog in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpies) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

BED AT 10h30 PM

MONDAY, February 4th 2013  

4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
53mins / AveHR  127 76% / MaxHR  160 96%  / 385 cals / 40 % fat / 27 mins InZone (75%+)   
 Very Cardio class.. like Insanity WU alternating with weights

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
54 mins /  AveHR  115  69% / MaxHR  153  92%  / 324 cals / 50 % fat / 16 mins InZone  (75%+)

BED AT 9h30 PM

TUESDAY, February 5th 2013
Spanish practice with JYB

7h00 PM BALLROOM DANCE PRACTICE  at home
 45  mins  Rhumba :Review

8h03 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
42mins ~ / AveHR  139 83% / MaxHR  158  95%  / 349 cals / 30 % fat / 35 mins InZone (75%+) 
As usual Xoom as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  BUT FORGET  floor fan. Add to that water, a headband, a towel .

Gaby does the three rounds, but on 8" steps.
AFTERNOTE.. we did Touch-Steps (Like we do in Tabatas)  instead of Step-ups.. by mistake.. much harder. Only realize it when I'm doing this log!

SPARTACUS :  1 min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30 PM 

WEDNESDAY,   February 6th 2013

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Tango..

BED AT 10h30

THURSDAY,  February 7th 2013

7h30 PM INSANITY ~  Home Brewed Insanity  Mix..
40 mins +
I thought I'd do a program but really wasn't feeling well so I mixed it up. some spinning, some steps, some Insanity.

BED AT 10h30 PM

FRIDAY,   February 8th 2013

NOON BUNS OF STEEL    POWER CARDIO & CIRCUIT ~ GROUP FITNESS with Karolann.
 50  mins / AveHR  138  83% / MaxHR  204 122%  / 402 cals / 30 % fat / 36 mins InZone (75%+)   
Since Amélie is absent, Karolann does a 30 min Power Cardio Class plus a Circuit training and abs. Fun to try this class that I haven't been to.

   
planned BED AT 10h00  PM

SATURDAY,  February 9th 2013

DIET Still on track 144 lbs

5h14 PM INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T
40 mins / AveHR  134  80% / MaxHR  158  95%  / 316 cals / 35 % fat / 28 mins InZone (75%+) 
WU and first 2 blocks not bad but I have alot of trouble with the "horzontal stuff" in the 3rd block. I finish strong though with the jabs etc.

Insanity  ~ Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 minutes)
30 secs - Jog
30 secs - Jumping jacks
30 secs - Heisman
30 secs - 123-123
30 secs - butt kicks
30 secs - high knees
30 secs - mummy kicks
3:30 mins repeat faster
3:30 mins repeat at maximum speed
30 secs   ** break
6:30 mins - stretch
30 secs   ** break
30 secs - suicide drills
30 secs - power squats
30 secs - mountain climbers
30 secs - ski jumps
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat at maximum speed
30 secs - switch feet ski jumps
30 secs - foot ball runs and sprints
30 secs ** break
45 secs - basketball jumps
45 secs - 4 push-ups, then 8 runs on the floor from push-up position, then stand up and go back down
30 secs - ski abs from push-up position
30 secs - in and out abs from push-up position
30 secs ** break
3:00 mins repeat faster
30 secs ** break
3:00 mins repeat at maximum speed
30 secs - jabs
30 secs - cross jacks
30 secs - upper cuts
30 secs - attack jabs from horse stance
3:20 mins cool down

BED AT 10h30 PM

SUNDAY,   February 10th 2013 

9h02 Zumba ~ GROUP FITNESS with Karolann.
 56  mins / AveHR  129  77% / MaxHR  153 92%  / 418 cals / 40 % fat / 37 mins InZone (75%+)   
Good way to start a Sunday Morning.

   
 BED AT 10h30  PM

MONDAY, February 11th 2013  

4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
54 mins / AveHR  117 70% / MaxHR  159 95%  / 276 cals / 45 % fat / 17 mins InZone (75%+)   
 Lots of shoulders in this class!

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
59 mins /  AveHR  116  69% / MaxHR  152  91%  / 300 cals / 45 % fat / 23 mins InZone  

BED AT 9h30 PM

TUESDAY, February 12th 2013
Spanish practice with JYB and meet with Suzette G. afterwards

7h00 PM BALLROOM DANCE PRACTICE  at home
 45  mins  Rhumba, Mambo : Review

8h15 AM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
42mins ~ / AveHR  136 81% / MaxHR  158  95%  / 276 cals / 35 % fat / 31 mins InZone (75%+) 
As usual Xoom as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel .

Gaby does the three rounds, on 8" steps , I love it when we work out together.

SPARTACUS :  1 min each. Do the whole thing 3 times
1 Step-ups L/R
2 Traverses
3 Power Squats
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

planned BED AT 10h30 PM 

WEDNESDAY,   February 13th 2013

7h00 PM BALLROOM DANCE PRACTICE  at home
 45  mins  Rhumba, Mambo : Review

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Rumba, Mambo and Tango..

BED AT 10h30

THURSDAY,  February 14th 2013

7h36 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics
 55 mins+ / AveHR  126  75% / MaxHR  156  93%  / 326 cals / 40 % fat / 35 mins InZone (75%+) 
With Gabriel of course! It IS Valentine's Day

#02 Plyometrics
warm up & stretch

1- Jump Squat — 30 sec
2- Run-stance Squat — 30 sec
3- Airborne Heisman — 30 sec
4- Swing Kick — 60 sec

repeat 1-2-3-4

water break — 30 sec

5- Squat Reach Jump — 30 sec
6- Run-Stance Squat Switch Pick-Up — 30 sec
7- Double airborne Heisman — 30 sec
8- Circle Run — 30 sec each direction

repeat 5-6-7-8

water break — 30 sec

9- Jump Knee Tuck — 30 sec
10- Mary Katherine Lunges — 30 sec
11- Leapfrog Squat — 30 sec
12- Twist Combo — 60 sec

repeat 9-10-11-12

water break — 30 sec

13- Rock Star Hop — 15 sec each side
14- Gap Jump — 30 sec
15- Squat Jack — 30 sec
16- Military March — 60 sec

repeat 13-14-15-16

water break — 30 sec

17- Run Squat 180 Jump Switch — 30 sec
18- Lateral Leapfrog Squat — 30 sec
19- Monster Truck Tire — 30 sec
20- Hot Foot — 30 sec each foot

repeat 17-18-19-20

water break — 30 sec

21- Pitch & Catch — 30 sec each side
22- Jump Shot — 30 sec each side
23- Football Hero — 60 sec

cool down & stretch

BED AT 10h30 PM

FRIDAY,   February 15th 2013

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 50  mins / AveHR  115  69% / MaxHR  160 96%  / 250 cals / 45 % fat / 19 mins InZone (75%+)   
Steps only... very different from last week. and I can't really say I have DOMS from yesterday, but my legs feel like in cement.

8h22 PM OFF-Program  P90X  ~ HOME FITNESS with Tony Horton —   # 01 Chest & Back
 51 mins+  / AveHR  103  62% / MaxHR  127  77%  / 228 cals / 55 % fat / 0 mins InZone (75%+) 
With Gabriel who puts up pull-up bar just before the WO. I use the BLACK Elastic.

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 10 - 9 - 12 - 11

cool-down & stretch

DIET Still on track 143 lbs

   
BED AT 11h00  PM

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