Marykaa's Fitness Log 75

Index .
Previous fitness log .
Next fitness log .

SATURDAY, May 4th 2013
First time since October 2012 that my left quads seem ok!

Mont Saint-Hilaire
HIKING start 8:16 am
TEMP : 23°C and sunny

PAIN DE SUCRE BLACK, ORANGE, BROWN, YELLOW up and YELLOW AND BROWN down ; ROCKY BLUE up and BLUE, ORANGE, BLACK down,
3h17 mins / AveHR 118 71% / MaxHR 153 92% / 946 cals / 45 % fat / 1h22 mins InZone (75%+)

BED AT 10h30 PM

SUNDAY, May 5th 2013

9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.
57 mins / AveHR 130 78% / MaxHR 157 94% / 331 cals / 40 % fat / 44 mins InZone (75%+)

BED AT 10h00 PM

MONDAY, May 6th 2013

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58 mins / AveHR 119 71% / MaxHR 214 128% / 270 cals / 45 % fat / 16 mins InZone (75%+)

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
60 mins / AveHR 110 66% / MaxHR 144 86% / 257 cals / 50 % fat / 17 mins InZone

BED AT 9h30 PM

TUESDAY, May 7th 2013
Gabriel has a car accident. but is not hurt.

9h00 PM BALLROOM DANCE PRACTICE at Home
60 mins Chacha.. what we learned since 2007

7h30 PM Hybrid-Program INSANITY : Pure Cardio ~ HOME FITNESS with Shaun-T
With Gabriel, goes better than I thought it would go.

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 (job 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

WEDNESDAY, May 8th 2013

7h30 PM BALLROOM DANCE CLASS at Le Sodanse
Samba and Chacha ?
With Gabriel as usual

DIET danger!!! Tired..

BED AT 10h15 PM

THURSDAY, May 9th 2013
Mammo in the afternoon

5h00 PM P90X ~ HOME FITNESS with Tony Horton — OFF PROGRAM # 06 Kenpo X
~~43mins + / AveHR 123 74% / MaxHR 147 88% / 223 cals / 45 % fat / 19 mins InZone (75%+)~~
Don't wear my HR monitor, but put the DVD on "Silence and Cues only" and motivating music, so I actually work much harder than when I follow TH.

BED AT 10h30 PM

FRIDAY, May 10th 2013
M+2 / Day off from work, blood test in the am.

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
103 mins / AveHR 125 75% / MaxHR 158 95% / 333 cals / 35 % fat / 35 mins InZone (75%+)
Great fun, nice to workout and not have to go to work.. 5 exercises en 8-10-12" steps
but with all the long repetitions hurt my left quads again..

planned BED AT 9h30 PM

SUNDAY, May 12th 2013

~~9h02 AM~~ Zumba ~ GROUP FITNESS with Karolann.
57 ~~mins / AveHR 130 78% / MaxHR 157 94% / 331 cals / 40 % fat / 44 mins InZone~~ ~~(75%+)~~

11h15 PM ZUMBA EXHILERATE ~ HOME FITNESS MIX DVD
58 mins / AveHR 94 56% / MaxHR 130 78% / 180 cals / 60 % fat / 0 mins InZone (75%+)
.. but don't really get into it

6h50 PM P90X ~ HOME FITNESS with Tony Horton — HYBRID Program # 02 Plyometrics
51 mins+ / AveHR 103 62% / MaxHR 139 83% / 188 cals / 55 % fat / 5 mins InZone (75%+)
..but again, don't really get into it..

#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 10h00 PM

MONDAY, May 13th 2013

4h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
57 mins / AveHR 113 68% / MaxHR 157 94% / 254 cals / 45 % fat / 22 mins InZone (75%+)

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR 154 92% / MaxHR 218 131% / 355 cals / 25 % fat / 17 mins InZone (75%+)
nonsense HR monitor../
in pairs various steps and DB exercises and then in groups of 4 / 4 exercises 45 secs, then 30, then 15.. 15 is too short..

planned BED AT 109h30 PM

TUESDAY, May 14th 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 12-14" and 20 lbs vest.. routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel , and change some of the exercises to Floor Ladder variations.

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, May 15th 2013

7h30 PM BALLROOM DANCE CLASS at Le Sodanse
Chacha revision.. I concentrate on correct leg extension for better hip movement

9h00 pM P90X+ ~ HOME FITNESS with Tony Horton — HYBRID-Program # 02+ Kenpo Cardio +
do it after Dance class so that we aren't too tired in class. With Gabriel

P90X+ #02⁺ Kenpo Cardio⁺

Warm-up

1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks

cardio or break — 60 sec

** repeat 1 to 5

6- jab, uppercut, back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick

cardio or break — 60 sec

** repeat 6 to 10

11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout

cardio or break — 60 sec

** repeat 11 to 15

cool-down & stretch

BED AT 7h30 PM

SATURDAY, May 18th 2013
M+2

Mont Saint-Hilaire
HIKING start 8:19 am
TEMP : 20°C and sunny

PAIN DE SUCRE BLACK, YELLOW up and YELLOW AND BROWN down ; ROCKY RED up and RED and BLACK down,
3h15 mins / AveHR 116 69% / MaxHR 158 95% / 890 cals / 45 % fat / 1h01 mins InZone (75%+)

planned BED AT 10h30 PM

SUNDAY, May 19th 2013

9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.
57 mins / AveHR 130 78% / MaxHR 157 94% / 331 cals / 40 % fat / 44 mins InZone (75%+)

BED AT 10h00 PM

MONDAY, May 20th 2013

4h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56 mins / AveHR 119 71% / MaxHR 160 96% / 273 cals / 45 % fat / 23 mins InZone (75%+)

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
605 mins / AveHR 113 68% / MaxHR 150 90% / 266 cals / 50 % fat / 20 mins InZone (75%+)

planned BED AT 109h30 PM

TUESDAY, May 21st 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 12" routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel , and change some of the exercises to Floor Ladder variations.
With Gabriel who does it on 10" steps. We're both quite tired..

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, May 22nd 2013

~~7h30 PM BALLROOM~~ ~~DANCE CLASS~~ ~~at Le Sodanse~~
Too tired

20h35 PM P90X ~ HOME FITNESS with Tony Horton — Hybrid PROGRAM # 06 Kenpo X
~~43mins + / AveHR 123 74% / MaxHR 147 88% / 223 cals / 45 % fat / 19 mins InZone (75%+)~~
Do it but mix in some shoulder weights and arms and back

BED AT 10h30 PM

FRIDAY, May 24th 2013
M+2 / bonne fête Dany! 2 ans!

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR 122 73% / MaxHR 161 96% / 284 cals / 45 % fat / 25 mins InZone (75%+)

BED AT 10h30 PM

May 26th 2013
No Zumba at gym.. and I have to plan the rest of my Hybrid-program.. but for now I need to do push-ups

1h40 PM Hybrid-Program P90X ~ HOME FITNESS with Tony Horton — # 01 Chest & Back
With the Hybrid-Program being quite varied, and since I do other stuff, I hadn't done this since last month, but still got upped almost all of my numbers, I guess I must be doing something right.

#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 - 1 0 - 9 - 12 - 11

cool-down & stretch

DIET 131 lbs like in September 2011, and I really need to stay at this weight!
I post on FB
Rester en forme? manger santé? j'essaye d'adapter une idée de Nietzsche qui revient à dire qqch du genre "Quand on sait le pourquoi, on accepte le comment" :)

BED AT 9h00 PM

MONDAY, May 27th 2013

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 mins / AveHR 110 66% / MaxHR 191 114% / 255 cals / 50 % fat / 15 mins InZone (75%+)

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR 127 76% / MaxHR 191 114% / 284 cals / 40 % fat / 31 mins InZone (75%+)
2-4-6-8s in supersets. including burpees, decline PUs, :)

planned BED AT 10h30 PM

TUESDAY, May 28th 2013
Bonne fête Manou! Ça fait donc 31 ans que j'ai le plaisir d'être ta mère!

8h00 PM INSANITY ~ Max Cardio Conditionning ~ HOME FITNESS with Shaun-T

Insanity		Max Cardio Conditioning : Get pushed to your limit with this extreme cardio workout. (50 minutes)
10 mins	Warm up
	-	Jog
	-	Jacks with arms straight up
	-	Jump rope side to side (side jumps)
	-	High knees arms up
	-	Switch kicks (plyo alternating kicks)
	-	Hit the floor (side to side, touch floor in middle)
	-	Floor hops (hands stay on floor, legs jump side to side)
	repeat
90 secs		Sprint
		Jumping Jacks
		Heisman
		123 Heisman
		High Knees
		**water break
5 mns	-	Stretch
		**water break
60 secs	-	High low jab with squat (plyo squats)
60 secs	-	Foot ball runs then drop into a low push-up
60 secs	-	4 Basketball jump squats then 4 hops to other side
60 secs	-	right and left kicks (no jumping)
60 secs	-	diamond jumps (jump to bring heels together and hands together
60 secs	-	in and out abs for 4, then 4 jack push-ups
60 secs	-	suicide jumps (burpies)
60 secs	-	8 high knees, 8 low sprints, 8 sprints from a plank
60 secs	-	ski abs (from plank position, jump feet side to side)
60 secs	-	kick step back (front kick then touch floor)
60 secs	-	squat twist (plyo squats but try to have right hand touch left shoe, alternate sides)
60 secs	-	over the river hops (slow jumps from side to side on one leg, alternate feet
60 secs	-	attack (2 jacks with a punch then other side)
60 secs	-	power knee (one leg stays on floor and try to get other knee to hands)
60 secs	-	ski jump with hooks
60 secs	-	belt kicks (controlled squat with alternating front kicks)
60 secs	-	forward back suicides (3 steps forward touch floor, then 3 steps back)
60 secs	-	push-up abs (push-up and get knees to elbow, alternate sides)
60 secs	-	plank punches (hold the plank and alternate raising arms)
60 secs	-	8 jump ropses, 8 hop squats (8 high jump, 8 low jumps from squat position)
60 secs	-	low squat speed bag (do a speedbag from a low squat holding position)
4 mins	Cool down

DIET 131 lbs this morning.. I'm still thinking of maintaining 134.. but really don't mind being at 131. I feel my body is saying like "hey go girl.. that hiking you've been doing.. that's what I've been stacking away your fat for! Now I can let it go.".

BED AT 1h00 AM

WEDNESDAY, May 29th 2013

7h30 PM BALLROOM DANCE CLASS at Le Sodanse
Foxtrot : New step
Last class of the year. in september our group will be at 8h15..

DIET danger!!! Tired..

BED AT 10h15 PM

THURSDAY, May 30th 2013

8h11 PM JOGGING FROM HOME — 1 st time
30 mins / AveHR 143 86% / MaxHR 156 93% / 206 cals / 30 % fat / 29 mins InZone (75%+) ( 3,8 km.. slow but steady)
+5 mins walk
Beautiful weather and sunset, great day to start running. I thought I'd do 10 mins/1 min walk/10 mins.. but it was going too well to stop! but for the first 6-7 mins I felt my left shins, so it's better that I don't do too much to start with. Besides, I had forgoten mon iPod.. ..

BED AT 10h00 PM

FRIDAY, May 31st 2013
M+2 8PM..

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
49 mins / AveHR 137 82% / MaxHR 159 95% / 308 cals / 30 % fat / 37 mins InZone (75%+)

BED AT 10h00 PM

SATURDAY, June 1st 2013
M+2 Celebrate Manou's 31st bday :)

8h20 PM JOGGING FROM HOME — 2 nd time
30 mins ~~/ AveHR 170 102% / MaxHR 234 140% / 231 cals / 20 % fat?? /~~ 22 mins InZone (75%+) +10 mins walk/jog.
No way was my HR monitor correct.. maybe this happens when I sweat too much?
Very hot and humid.. run just before thunderstrom. me shins hardly ache.. but I have Quad Doms, maybe form yesterday ? or from running? anyways.. it's god dood to run with the iPod and my favorite music. .. total 5k

BED AT 11h30 PM

SUNDAY, June 2nd 2013

9h03 AM Zumba ~ GROUP FITNESS with Karolann Paris.
60 mins / AveHR 130 78% / MaxHR 153 92% / 344 cals / 40 % fat / 44 mins InZone (75%+)
Pull a muscle in my right leg.

planned BED AT 10h00 PM

MONDAY, June 3rd 2013

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56 mins / AveHR 103 62% / MaxHR 137 82% / 205 cals / 55 % fat / 7 mins InZone (75%+)
According to Amélie, it's an aerobic class, but too much choreography kills the intenisty :/

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR 106 63% / MaxHR 191 118% / 212 cals / 50 % fat / 10 mins InZone (75%+)
VERY Core oriented, that's good, and gives my right leg a break

BED AT 10h00 PM

TUESDAY, June 4th 2013

7h01 PM JOGGING FROM HOME — 3 rd time
38 mins / AveHR 147 88% / MaxHR 159 95% / 265 cals / 25% fat / 37 mins InZone (75%+)
Windy and cool, but feel good in my shorts and T .. total 5k

BED AT 11h00 PM

WEDNESDAY, June 5th 2013

4h36 PM Zumba ~ GROUP FITNESS with Amélie Martin
53 mins / AveHR 112 67% / MaxHR 136 812% / 288 cals / 50 % fat / 9 mins InZone (75%+)
Fast pace but it's my first class this session, and it's the LAST class of the session..disapointing..

5h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
13 mins / AveHR 95 57% / MaxHR 119 71% / 41 cals / 60 % fat / 0 mins InZone (75%+)
Like Monday, too much choreography kills the intenisty :/ I leave because I'm bored. maybe I'll do something at home

PLANNING — Sign-up for a private session on running technique, for June 20th 2013 at 5:00 PM

Maison de la course / Mont St-Hilaire

Analyse de la technique de course

Notre station d'analyse comprend un tapis-roulant, trois caméras HD ainsi qu'un poste informatique équipé du logiciel Dartfish afin de visionner et d'analyser votre technique de course. Ensemble, lors d'une séance d'une heure et quart, nous trouverons les réponses aux questions suivantes :

Est-ce que ma cadence est optimale ?
Est-ce que ma posture est bonne ?
Est-ce que j'utilise bien l'énergie élastique ?
Est-ce que je fais de la pronation excessive ou de la supination et est-ce que ma chaussure est adaptée ?
Est-ce que j'atterris sur le talon, au milieu du pied ou à l'avant ? Est-ce optimal?
Est-ce que mes bras et mes épaules font ce qu'ils devraient faire ?
Est-ce que la position de la tête est bonne?

Avec le spécialiste vous travaillerez dès cette rencontre à corriger votre technique. Puis vous serez de nouveau filmé à la fin de la séance et être ainsi en mesure de visualiser comment en une heure, sous bonne supervision, votre patron de course aura changé. Vous repartirez de la boutique avec vos séances vidéo sur votre clé USB et une liste d'exercices et de correctifs pour bien continuer votre progression.

Coût: 119$

Communiquez avec nous pour de plus amples informations, par courriel ou par téléphone 450-467-0004.

9h PM P90X ~ HOME FITNESS with Tony Horton — #09 Chest, shoulders & triceps
Paper log just to know what I did, for the next time.

#09 Chest, Shoulders & Triceps

warm up & stretch

1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

DIET : eat too much coming home from the gym

ACHES AND PAINS I have to be very careful in all the shoulder exercises and my groin on the right side hurts, even just getting up from the floor. I don't want to eat so I'll wait until breakfast to take anti-inflammatories, but I take a muscle relaxant.

planned BED AT 10h00 PM

THURSDAY, June 6th 2013
M+2 8PM

6h01 PM JOGGING FROM HOME — 4 th time
39 mins / AveHR 140 84% / MaxHR 154 92% / 253 cals / 30% fat / 37 mins InZone (75%+)
Fine rain all day , but feel good, the air is reay clean .. total 5k

ACHES AND PAINS Naproxen 500mg, at breakfast and super . day 1. I wonder what this will do for my weight, but I know it's only termporary.

planned BED AT 10h30 PM

FRIDAY, June 7th 2013
M+2

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
49 mins / AveHR 137 82% / MaxHR 159 95% / 308 cals / 30 % fat / 37 mins InZone (75%+)

BED AT 10h00 PM

Previous fitness log
Next fitness log
Index