WEDNESDAY, September 25th 2013 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Tango : finishing last year's routine.. BED AT 11h30  PM

THURSDAY, September 26th 2013  Energie Cardio Gym at Beloeil/MacMasterville 5h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville I had a stiff neck from yesterday's Tango all day, so was a little scared of tonight, but it all went away with a good warm-up. 6h35 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 57  mins / Feeling good 7h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville Very hard today, but I stick to it as much as I can. Just saw this in FB about the instructor and some of the participants : hey wow! I now train with them actually, it's quite humbling.. À l’été 2013, quatre membres d’ Énergie Cardio Beloeil/McMasterville ont complété le SPARTAN TRIFECTA en participant à trois courses – le SPRINT (8 km avec 15 obstacles), le SUPER (12 km avec 25 obstacles) et le BEAST (25 km avec 40 obstacles). Au cours de la dernière année, ils ont été entraînés par Isabelle Devault, instructrice de cours en groupe, dans le cadre du cours Cardio Militaire. Les membres, Jasmin Fréchette, Chrystian Rousselle, Bruno Rocheleau et Luc Lambert (absent sur la photo) aimeraient remercier Énergie Cardio et surtout Isabelle pour leur soutien et leur encouragement! I'm very glad that I'm off of work tomorrow BED AT 10h30 PM

FRIDAY, September 27th 2013 getting ready for pre-retirement starting January 25th 2014.. when I'll have ALL my Fridays off ! Try new contact lenses with Astigmatism correction.. love them! MAINTENANCE : 130 lbs : right on Mont Saint-Hilaire HIKING  start pm TEMP : 18°C and partly cloudy PACSAC : 18 lbs ROCKY BLUE up and BLUE, ORANGE, BLACK down, 60 mins up, 55 mins down. ok, I've to to get a better copie of this picture, couldn't try again, my camera's battery was dead. BED AT 11h30 PM / M+2 .. watch the 1st 2 programs of TBBT season 7

SATURDAY,  September 28th 2013 M+2 4h00 PM P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01 Chest & Back Do the WO in the afternoon when M+2 are at the park. Honest but not "all-out" .. Sometimes that's just fine. #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 BED AT 10h30 PM

SUNDAY,  September 29th 2013 M+2 9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris. 57  mins  Again! : I have lower back pain, that I don't know where it came from. 6h28 AM TRX mostly uppers   PRE ~ program by Audrey Renée Demers during commercials of Dr. Who.. total ~20 mins  Trying the exercises.. but really just trying them at home with our new set-up.. planned but only do part of it.. TRX at home - . Super sets 3x15 total each : / 8+9 / 1+7 / 2+3+4 / 5+6 warm up 8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin 9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté 1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V 7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes. 2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U) 3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions 4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête 5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre. 6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes. cool-down & stretch 8h80 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching 57 mins+ With Gaby, Start while girls take thier bath before they leave.. but it's late. #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 11h30 PM

MONDAY, September 30th 2013  4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin I still have my sniffles but it's ok. 5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  Main course : 12 exercises for 45 secs / 15 secs rest including : Mountain Climbers "M" Squats Burpees Above head Triceps Arnold Presses with Sukmo Squats Russian Twists with legs up Bicep Curls with Lunges Dive Bombers Triceps extentions with squats "déménageurs" -? -? 2 mins rest the 1st 6 exercises 20 secs / 10 secs rest --> 4 times 2 mins rest the 2nd 6 exercises 20 secs / 10 secs rest --> 4 times  BED AT 11h30 PM

    Go get my Polar HR monitor  at the UPS Store.. New battery and a new strap as well.

WEDNESDAY, October 2nd 2013 4h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins Review some Tango, Mambo 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Tango.. again.. next week Merengue BED AT 10h30  PM

THURSDAY, October 3rd 2013  5h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 57 mins / AveHR  104  62% / MaxHR  137 82 %  / 212 cals / 55 % fat / 6  mins InZone (75%+) Feeling good, and no sniffles 6h30 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 56 mins / AveHR  127  76% / MaxHR  158 95 %  / 309 cals / 40 % fat / 40  mins InZone (75%+) some concentraition problems, maybe because of yesterday's dancing. The girls say, "lots of people for a Thursday.) 7h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 1h01 mins / AveHR  135  81% / MaxHR  159 95 %  / 371 cals / 35 % fat / 46  mins InZone (75%+) It feels great to do three hours.. BED AT 110h30  PM

FRIDAY, October 4th 2013  MAINTENANCE : 131 lbs NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin 55 mins / AveHR  116 69% / MaxHR  149 89 %  / 253 cals / 45 % fat / 20  mins InZone (75%+) Alternating Cardio and muscles.. but I skip half of the ABS.. had enough yesterday for a couple of days.   BED AT 10h30  PM

SATURDAY, October 5th 2013 Car Trip to ADK : Departure`at 5h07 AM BIG SLIDE MOUNTAIN via The Brothers   BTDT : on August 1st 2010 with Gabriel,Jean-François and Anne the others opted out.. Start à 8h56 HIKING  time ~ 6 h 51 mins WEIGHT OF PACSAC : 18 lbs ALTITUDE : 4240' / 1292 m DENIVELATION ~  853 m TOTAL LENGTH    20 km WEATHER :  Cloudy, no View UP 3 h 11  mins / AveHR  129 77% / MaxHR  155 93 %  / 1262 cals / 40 % fat / 2h03 mins InZone (75%+) Lunch DOWN 3h12 mins / AveHR  107 64% / MaxHR  135 81 %  / 758 cals / 55 % fat / 4  mins InZone (75%+) ORANGE Trail UP. BLUE Trail DOWN Starting at the Garden Parking but park at Marcy's Field and take the Shuttle (5$/person). It's very well organized.Coming down the blue trail is new to us and much easier than trail then I thought. Jean-François and Anne walk much faster tha n us, or at least much faster than me, but it's a nice change of pace to follow them, and I still manage to take a couple of pictures. CAR TRIP HOME after supper at Noonmark Café with JF & A

SUNDAY,  October 6th 2013 6h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins Review 7h00 PM TRX Spartacus or Not  PRE ~ program by mls Show the moves to Gaby who tries them out.. TRX at home - TRX Spartacus or Not  1.     TRX : Hamstring butt lifts 3.     TRX : Plank crunches  5.     TRX : Pushups 7.     TRX : Tricep curls 9.     TRX : Bicep Curls 11.  TRX : Plank Mountain climbers 13.  TRX : Y Flys 15.  TRX : Rows 17.  TRX : Side Plank 19.  TRX : 1 legged Sqaut  21.  TRX : Roll outs on knees 23.  TRX : Spiderman Planks 25.  TRX : Back Row on one leg 27.  TRX : Single arm row with twist at the bottom 29.  TRX : Plank crunches side & side 8h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching 57 mins+ With Gaby, We're getting back this being our routine :) #07 Stretch change some of the exercises to TRX stretches or Foam Rolling 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 10h30 PM

MONDAY, October 7th 2013  Amélie is back from the EC annual Tempsdanse weekend workshop and has alot of new ideas and moves. 4h35 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 50 mins / AveHR  118 71% / MaxHR  156 93 %  / 235 cals / 45 % fat / 17  mins InZone (75%+) I feel my Shins from Saturday, but not too bad. 5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  52 mins / AveHR  124 74% / MaxHR  160 96 %  / 272 cals / 40 % fat / 27 mins InZone (75%+) Alot of Intervals but not too difficult because of explications.. Three blocks of alternating muscular / cardio / core  BED AT 10h30 PM

TUESDAY dance practice 45 mins / RV with SG to talk about maintenance..

WEDNESDAY, October 9th 2013 4h00 PM BALLROOM DANCE PRACTICE  at home 35 mins Review Merengue 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Merengue : ns : Solo BED AT 11h00  PM

THURSDAY, October 10th 2013  Isabelle is back from the EC annual Tempsdanse weekend workshop and has alot of new ideas and moves. 5h35 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 51 mins / AveHR  131  78% / MaxHR  160 96 %  / 292 cals / 35 % fat / 37  mins InZone (75%+) Feeling good, and no sniffles 6h34 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 56 mins / AveHR  135  81% / MaxHR  161 96 %  / 341 cals / 35 % fat / 51  mins InZone (75%+) some concentraition problems, maybe because of yesterday's dancing. The girls say, "lots of people for a Thursday.) 7h38 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 50 mins / AveHR  140  84% / MaxHR  160 96 %  / 320 cals / 30 % fat / 42  mins InZone (75%+) It feels great to do three hours.. BED AT 110h30  PM

FRIDAY, October 11th 2013  MAINTENANCE : 130 lbs NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin 50 mins / AveHR  118 71% / MaxHR  147 88 %  / 238 cals / 50 % fat / 20  mins InZone (75%+) Alternating Cardio and muscles .. seems to be easy enough compared to yesterday.. BED AT 10h45 PM

SATURDAY,  October 12th 2013 I don't feel very well all day.. out of sorts..tired.. but don't sleep past 7h00.. lost day, but I guess I need that. 8h00 PM  ~ HOME FITNESS with TRX+ / Spartacus style —  Volleyball Y-not :) With Gabriel  Try this for the first time. Gabriel changed the TRX set-up and I really like it now. Volleyball Y-not :) 1min  / 15secs rest each / 2 mins rest / repeat 3 times TRX Powerpull (Twist & up) speed-ladder 1-2-3 diagonal & 1-2 turn TRX Chest Press (push-up) floor rebounds & 90° TRX  High Rotation speed-ladder in-out & chassé & bump TRX Balance Lunge (Squat)  speed-ladder hands in / feet out TRX Suspended Pike Steps Knees/Foot/Step-up/High Knee TRX Hip Press Steps Step-down BED AT 10h30 PM

MONDAY, October 14th 2013  Thanks Giving Holiday 4h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 56 mins / AveHR  130 78% / MaxHR  157 94 %  / 319 cals / 40 % fat / 36  mins InZone (75%+) Feeling good after a day off of work.. 5h29 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  this week 56 mins / AveHR  126 75% / MaxHR  157 94 %  / 301 cals / 40 % fat / 31 mins InZone (75%+) Four blocks of muscular / cardio / core exercises. Quite difficult.  BED AT 10h30 PM

TUESDAY dance practice 45 mins Merengue..

WEDNESDAY, October 16th 2013 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Merengue : ns : Solo BED AT 11h00  PM

THURSDAY, October 17th 2013  5h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 5th week 48 mins / AveHR  130  78% / MaxHR  159 95 %  / 276 cals / 40 % fat / 31  mins InZone (75%+) Feeling great because of no WOs for 2 days.. 6h30 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 56 mins / AveHR  132  79% / MaxHR  177 106 %  / 321 cals / 40 % fat / 44  mins InZone (75%+) Not easy but fun, there are some songs I look forward to. Less participants than last week. good thing. I have trouble with my HR monitor , the strap is too loose and keeps un-hooking. 7h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 51 mins / AveHR  133  80% / MaxHR  159 95 %  / 305 cals / 35 % fat / 35  mins InZone (75%+) Get a High5 from Isabel because I manage to do the "petit chien" 50 times each side, same as we did 2 hours ago :) BED AT 11h00  PM

FRIDAY, October 18th 2013  NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin 48 mins / AveHR  108 65% / MaxHR  149 89 %  / 193 cals / 55 % fat / 6  mins InZone (75%+) I really feel tired from yesterday's WOs. I wonder how many weeks it will take me to the used to doing 3 hours on Thursdays Usually I figure 12 weeks for something new. this was my 5th.. BED AT 11h00 PM Manou is here :)

SATURDAY,  October 19th 2013 Manou is here :) 7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01 Chest & Back I need this and Gaby is doing his TRX Volleyball program. in my second time around I use the TRX for some push-ups, rows and back-flys. Nice change. #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 or cardio — 2 minutes 5- Wide Fly Push-Up 6- Closed Grip Overhand Pull-Up 7- Decline Push-Up 8- Heavy Pants mini stretch or cardio — 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 planned BED AT 11h00 PM

SUNDAY,  October 20th 2013 4h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins Review merengue 7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching 57 mins+ With Gaby, I do some of the exercises on the TRX .. quite effective! #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 10h30 PM

MONDAY, October 21st 2013  4h30 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 57 mins / AveHR  129 77% / MaxHR  185 111 %  / 321 cals / 35 % fat / 32  mins InZone (75%+) Was sleepy all day, but this definately woke me up! 5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  53 mins / AveHR  126 75% / MaxHR  158 95 %  / 283 cals / 40 % fat / 30  mins InZone (75%+) main course : 3 blocks of 3-4 exercises (some done left THEN right)  done 6-8-10 times. The finisher is 2 by 2.. one does 10 berpees while the other runs / then runs while the other does 10 berpees. / Repeat. planned  BED AT 9h00 PM

TUESDAY DOMS from yesterday..  but try some TRX I wanted to experiment with

WEDNESDAY, October 23rd 2013 5h30 PM   P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X 55 mins+ / Gaby gets me into it.. I had completely forgotten we planned to do this. Still have strong DOMS.. and my right upper arm.. I hope it will be OK for tomorrow. 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Merengue : review..and practice planned BED AT 11h00  PM

THURSDAY, October 24th 2013  5h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 53 mins / AveHR  113  68% / MaxHR  151 90 %  / 230 cals / 50 % fat / 12  mins InZone (75%+) Feeling bizarre because I still have slight DOMS from Monday, and a hurt right upper arm. 6h30 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 60 mins / AveHR  115  69% / MaxHR  144 86 %  / 321 cals / 50 % fat / 11  mins InZone (75%+) New songs.. I'm not at my best. 7h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 52 mins / AveHR  134  80% / MaxHR  157 94 %  / 309 cals / 35 % fat / 38  mins InZone (75%+) I manage to do Burpees WITH push-ups for the first time ever.. maybe I'm positionning my shoulders differently because of my right upper arm ache.. BED AT 10h00  PM

FRIDAY, October 25th 2013  NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin 54 mins / AveHR  130 78% / MaxHR  157 94 %  / 311 cals / 35 % fat / 35  mins InZone (75%+) main course : 3 sets of :  4 exercises 15x each then 3 circles of various runs, repeat. then cardio bonus. BED AT 11h00 PM

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