THURSDAY, November 7th 2013  5h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 52 mins / AveHR  116  69% / MaxHR  155 93 %  / 238 cals / 45 % fat / 24  mins InZone (75%+) Meet JFB at the gym and decide to start practicing Spanish with him again. At first i thing Thursdays before these classes 6h312 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 60 mins / AveHR  122  73% / MaxHR  155 93 %  / 311 cals / 45 % fat / 27  mins InZone (75%+)          7h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 52 mins / AveHR  138  88% / MaxHR  157 94 %  / 325 cals / 35 % fat / 42  mins InZone (75%+) lots of PUs, Bupees and 100s  / Surprisingly.. more then half the class were men! ??! BED AT 10h00  PM

    practice lots of Spanish.. it's good to have something to fall back on if ever I get hurt from sports :)

SUNDAY,  November 10th 2013 9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.  56 mins / AveHR  121 72% / MaxHR  144 86 %  / 281 cals / 45 % fat / 28  mins InZone (75%+) planned  BED AT 10h00 PM

MONDAY, November 11th 2013  4h382 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 50 mins / AveHR  117 70% / MaxHR  156 93 %  / 235 cals / 45 % fat / 19  mins InZone (75%+)   5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  55 mins / AveHR  122 73% / MaxHR  156 93 %  / 280 cals / 40 % fat / 29  mins InZone (75%+) lots of different sorts of running during WU, a fun but too easy section ( 2 groups working diagonally across the space) and the 2 1/2 spartacus starting with Burpees and including PUs , Dips and weights. BED AT 11h00 PM

    Major quand DOMS

WEDNESDAY, November 13th 2013 6h00 PM BALLROOM DANCE PRACTICE Samba : 10 steps 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Last week we just missed a merengue review. this week we learn new step et Samba . BED AT 11h00  PM

THURSDAY, November 14th 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. PLANNED 8h15 PM BALLROOM DANCE PRACTICE  at  home Samba : review..and practice planned BED AT 11h00  PM

FRIDAY, November 15th 2013  NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin 57 mins / AveHR  126 75% / MaxHR  158 95 %  / 307 cals / 40 % fat / 31  mins InZone (75%+) Really feeling good. Taking a break this week from my regular Thursday 3 hours WO was a good idea.   90 secs / 30 secs rest DB 8s : Single leg deadlift / 45 secs ea. Swiss Ball : Side plank leg lifts / 45 secs ea. 8" Steps : single leg jump squats / 45 secs ea. DB 8s : Squat / dévelopé militaire Speed Ladder : Lateral in-outs 60 secs : alternating with partner : plank - 10 lateral legs 60 secs : ?? 90 secs / 30 secs rest DB 8s : ?? Swiss Ball : lying on floor crunch as you squeeze ball between knees 8" Steps : ?? DB 8s : ?? Speed Ladder : pneus rapides 60 secs : alternating with partner : plank - 10 lateral legs 60 secs : alternating / last 20 secs Syncronized Bear Walk 90 secs / 30 secs rest DB 8s : Arnold Presses with Sumo Squats Swiss Ball : Side ways sit-ups 8" Steps : Power Squats DB 8s : "déménageurs" Speed Ladder : front in-outs , low squat on outs. BED AT midnight

SATURDAY,  November 16th 2013 planned BED at 10h30 PM

SUNDAY,  November 17th 2013 9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.  55 mins / AveHR  115 69% / MaxHR  188 103 %  / 285 cals / 45 % fat / 14  mins InZone (75%+) planned  BED AT 10h00 PM

MONDAY, November 18th 2013  4h382 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 55 mins / AveHR  117 70% / MaxHR  156 93 %  / 248 cals / 50 % fat / 19  mins InZone (75%+)   5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  59 mins / AveHR  123 74% / MaxHR  157 94 %  / 310 cals / 40 % fat / 32  mins InZone (75%+) Alternating cardio and muscular exercises.. fun BED AT 11h00 PM

TUESDAY, November 19th 2013 6h00 PM BALLROOM DANCE PRACTICE Samba : 10 steps BED AT 11h00  PM

WEDNESDAY, November 20th 2013 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Samba again BED AT 11h00  PM

THURSDAY, November 21st 2013  5h39 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 41++ mins / AveHR  123  74% / MaxHR  155 93 %  / 215 cals / 40 % fat / 22  mins InZone (75%+) I'm told that I was missed last week. Really makes me feel good :) 6h302 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 58 mins / AveHR  126  75% / MaxHR  154 92 %  / 316 cals / 40 % fat / 37  mins InZone (75%+)          7h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 54 mins / AveHR  138  83% / MaxHR  159 95 %  / 338 cals / 35 % fat / 43  mins InZone (75%+) Supper being planned for the group on Dec. 7th.. I'd like to go but forget to sign up for the event.   planned BED AT 10h00  PM

FRIDAY, November 22nd 2013  NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin 49 mins / AveHR  122 73% / MaxHR  187 112 %  / 248 cals / 45 % fat / 23  mins InZone (75%+) 16-8-4 reps of various very cardio or very muscular exercises. as always I'm feeling yesterday's WO. BED AT midnight

SATURDAY, November 23rd 2013 5h21 AM HOMEFITNESS - STEPS/ WORKOUT ~ SPARTACUS style WO #1 With Gabriel. It really helps not to do it alone! 41mins ~ / AveHR  131 78% / MaxHR  153  92%  / 260 cals / 35 % fat / 32 mins InZone (75%+)  Xoom as timer and.routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel SPARTACUS :  1 min ea. 15 secs rest. Do the whole thing 3 times. 1 Step-ups / steps at 10" 2 Traverses / steps at 10" 3 Power Squats / steps at  12" 4 Dips / steps at  12" 5 Skaters  / steps at  12" 6 Push-ups / TRX 7 Pneus rapides   / steps at 10" 8 Jump squats L/R change ea 5 / steps at  10" 9 Butt lifts (hamstrings) hands on floor / feet on steps at 10" 10 Corners / steps at 10" BED AT 9h00 PM and need it.

SUNDAY,  November 24th 2013 9h05 AM Zumba ~ GROUP FITNESS with Karolann Paris.  52 mins / AveHR  131 78% / MaxHR  160 96 %  / 300 cals / 40 % fat / 35  mins InZone (75%+) Bring my zumba sticks and use them in 2 dances. Lend them to others the rest of the time. planned  BED AT 10h00 PM

MONDAY, November 25th 2013  4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 62 mins / AveHR  132 79% / MaxHR  160 102 %  / 360 cals / 35 % fat / 43  mins InZone (75%+) Very difficult class. Like the ones we have on Fridays, but this time I have Cardio Militaire just after. 5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  58 mins / AveHR  121 72% / MaxHR  156 93 %  / 290 cals / 45 % fat / 28  mins InZone (75%+) Alternating cardio and muscular exercises.. BED AT 11h00 PM

TUESDAY,  November 26th 2013 Watching :  TED hackschooling I think I can say that I hack my education in Spanish and Fitness :) 7h05 PM Zumba  EXHILERATE ~ HOME FITNESS DVDS 52 mins /~  AveHR  131 78% / MaxHR  160 96 %  / 300 cals / 40 % fat / 35  mins InZone (75%+) Use my zumba sticks BED AT 10h00 PM

WEDNESDAY, November 27th 2013 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. I do 25 fencing lunges during each cardio break, though I don't have any plans to fence again #06 Kenpo X saunders stretch cycle warm-up dancing chacha and other stuff 1- Twist & Pivot — 25 each side 2- Twist & Pivot with Hook & Upper Cut — 25 each side 3- Jabs — 20 reps + 10 doubles each side 4- Jab / Cross — 25 each side 5- Jab / Cross / Hook — 25 each side 6- Jab / Cross / Hook / Uppercut — 25 each side cardio break — 60 sec 7- Step Drag / High-Low Punch — 20 reps +10 doubles each side 8- Jab / cross Switch — 20 reps 9- Hook / Uppercut Switch — 20 reps 10- Knee Kick — 20 reps + 10 doubles each side 11- Ball Kick — 30 each side cardio break — 60 sec 12- Side Kick — 30 reps each side 13- Back Kick — 25 reps 14- Three-Direction Kick — 72 reps 15- Side Lunge With High Sword / Low Hammer — 15 reps each side 16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side cardio break — 60 sec 17- High Block — 30 reps 18- Inward Block —30 reps 19- Outward Block — 30 reps 20- Downward Block — 30 reps 21- Star Block — 16 reps cardio break — 60 sec 22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side 23- Knee / Back Kick — 15 reps each side 24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side 25- Hook / uppercut / Low Side Kick — 10 reps each side 26- Elbow Series — 30 reps 27- Vertical Punches — 100 reps cardio break — 60 sec cool-down & stretch . BED AT 11h00  PM

THURSDAY, November 28th 2013  5h39 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville 58 mins / AveHR  121  72% / MaxHR  156 93 %  / 290 cals / 45 % fat / 28  mins InZone (75%+)   6h33 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 67 mins / AveHR  124  74% / MaxHR  159 95 %  / 352 cals / 45 % fat / 36  mins InZone (75%+)  Forget to stop my HR monitor until the start of next class         7h41 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville 52 mins / AveHR  125  75% / MaxHR  158 95 %  / 277 cals / 35 % fat / 30  mins InZone (75%+) Alternating weights and cardio.. for me, this is easier than pure cardio Circuit training, 1 min each, REPEAT 4 TIMES Station 1 Walking lunges with arm lifts to the side  DB 5s Running there and back, touching the floor at ends Station 2 Triceps lying down on steps  DB 10s Pneux rapides en steps Station 3 Biceps DB 10s Skiis on steps (killer) Between circuits : 10 burpees / 10 jump squats / 10 jumping jacks / 10  Mary-Katherines BED AT 11h00  PM

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