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MONDAY, February 3rd 2014  4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 52 mins  / AveHR  125 75% / MaxHR  163 98 %  / 247 cals / 40 % fat / 28  mins InZone (75%+) Too many people but ok 5h29 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  57 mins / AveHR  130 78% / MaxHR  129 129 %  / 309 cals / 40 % fat / 30  mins InZone (75%+) Groups of 5 doing 5 exercises for total of 5 minutes. #1 counts the others do the exercises until #1 has done the required number. about 5 blocks with cardio bonus between blocks. BED AT 10h30 PM

WEDNESDAY, February 5th 2014 Gabriel has bad Cold, so we don't go to dance class. 8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. Steps at 8" for cardio. routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel . 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 BED AT 10h30 PM

THURSDAY, February 6th 2014 NO Volleyball and I go to Montréal in the evening. 6h35 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%+)  Hurry up to go to Montréal to Help Manou with E while he takes D to the hospital for the day. #06 Kenpo X saunders stretch cycle warm-up doing some Floor Ladder work 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 9h00 PM

 At Manou's to take care of Elena while he takes Daniela to Ste-Justine's Hospital for exams and Chimio.

SUNDAY, February 9th 2014 Manou is home for the week-end. it's goot to talk with him, listen to him play the piano and watch the Sotchi Olympics together. 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  28 mins / AveHR  143 86% / MaxHR  158 95 %  / 189 cals / 30 % fat / 25  mins InZone (75%+) feeling good. . 9h04 AM Zumba ~ GROUP FITNESS with Karolann Paris.  53 mins / AveHR  123 74% / MaxHR  141 84 %  / 269 cals / 45 % fat / 26  mins InZone (75%+) difficult after the Power Cardio, but that's what I need.   planned BED AT 10h30 PM

MONDAY, February 10th 2014  4h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 54 mins  / AveHR  119 71% / MaxHR  157 94 %  / 260 cals / 45 % fat / 23  mins InZone (75%+) very buns of steel 5h29 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  56 mins / AveHR  125 75% / MaxHR  159 95 %  / 296 cals / 40 % fat / 27  mins InZone (75%+) in groups of 7 : 5 exercises for 90 secs each / cardio bonus in pairs / 5 other exercises for 90 secs each / cardio bonus, +abs. DIET talk with Amélie BED AT 10h30 PM

TUESDAY, February 11th 2014 7h00 PM BALLROOM DANCE PRACTICE  at home 60 mins am  , Review some Slow Waltz & Chacha, Gabriel called Alain to ask him what we missed the last 2 weeks.. not much :) Aches & Pains : All over but not too bad. DIET better, but really need to keep at it. Planned BED AT 10h00  PM

WEDNESDAY, February 12th 2014 6h00 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio + It was nice, though my right upper arm (not quite the shoulder) hurts and I ice it after 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 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  slow waltz BED AT 11h00 PM

THURSDAY, February 13th 2014 6h30 PM VOLLEYBALL with Gaby   at Granby, EURÉKA school 3h00 mins We're 12.. lot's of strong players incl Benoit, Laurent, Olivier, Sylvain, Annie.. / my Serves are weak, but considering I'm on Advil because my right shoulder hurts too much.. I'm rather satisfied. BED AT 11h30

FRIDAY, February 14th 2014 Big snowstorm.. call the gym and they say that Amélie won't be there, and they aren't sure if Karine will be either, so I decide to workout at home.. NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 12h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. Steps at 8" for cardio. routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel  Added my cell phone to time the 2 mins pause between repeating the sets SPARTACUS :  1 min each / 15 secs rest /  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 BED AT 9h30

SUNDAY, February 16th 2014 Manou and Elena en visite.. Daniela chimio.. 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  27 mins / AveHR  140 84% / MaxHR  158 95 %  / 175 cals / 30 % fat / 23  mins InZone (75%+) hummm.. see Aches and pains.. 9h04 AM Zumba ~ GROUP FITNESS with Karolann Paris.  52 mins / AveHR  115 69% / MaxHR  134 80 %  / 234 cals / 55 % fat / 15  mins InZone (75%+) Not real good :/. ACHES & PAINS left leg upper side, lower back, right thumb, right upper arm near shoulder, neck.. OUCH!!! Take Novanaprox when I get home. BED AT 10h30 PM

MONDAY, February 17th 2014  M asks me to be in Mtl on Friday, but I don't feel up to it :/ 4h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 51 mins  / AveHR  114 68% / MaxHR  158 94 %  / 225 cals / 45 % fat / 18  mins InZone (75%+) good 5h29 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  54 mins / AveHR  110 66% / MaxHR  155 93 %  / 223 cals / 50 % fat / 14  mins InZone (75%+) Each muscle group during a full song.. have alot of trouble doing 3,5 mins of push-ups even on the knees. but do 20-15-10-5 burpees quite well even though I have trouble doing the "chair" while my partner does the burpees. BED AT 10h30 PM

WEDNESDAY,  February 19th 2014 7h45 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 02 Plyometrics 54 mins+ / AveHR  138  84% / MaxHR  158  96%  / 768 cals / 30 % fat / 48 mins InZone (75%+)  Run, wall chair or plank during water breaks and some un-interesting exercises.. #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 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  slow waltz BED AT 11h00 PM

THURSDAY, February 20th 2014 6h30 PM VOLLEYBALL with Gaby   at Granby, EURÉKA school 3h00 Gaby and I open the gym but D is there to close it. I hurt my right Thumb again, but this time I don't try to hide it. Cold water it between games. We're max 10 players and some of the big players aren't there, so I get to play much more. Because of my aching thumb I serve underhanded after à while. I'll practice overhanded some other time. BED AT 11h30

FRIDAY, February 21st 2014 Sochi Winter Olympics.. Hockey semi-finals : Canada 1 / USA 0 NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin  47+ mins / AveHR  148 89% / MaxHR  230??? 138 %  / 257 cals / 21 % fat / 23  mins InZone (75%+) 6-8-10s for 3 exercises / in one of the triads we have power squats and I do jumpos over the steps instead. With bonuses between sets . last bonus is quite a combination : Burpees Squats 1 10 2 9 3 8 4 7 5 6 6 5 7 4 8 3  9 2 10 1 BED AT 11h30

SUNDAY, February 23rd 2014 Last day of Sochi Winter Olympics.. 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  29 mins / AveHR  141 84% / MaxHR  157 94 %  / 192 cals / 30 % fat / 26  mins InZone (75%+) New program, good to change. / Holckey Gold for Canada's Men at Sochi.. 3-0 9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.  51 mins / AveHR  126 75% / MaxHR  147 88 %  / 269 cals / 45 % fat / 30  mins InZone (75%+) Feeling good. BED AT 10h30 PM

MONDAY, February 24th 2014  4h36 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 52 mins  / AveHR  120 72% / MaxHR  156 93%  / 259 cals / 45 % fat / 27  mins InZone (75%+) very hard on the legs.. 5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  60 mins / AveHR  112 67% / MaxHR  148 89 %  / 262 cals / 50 % fat / 22   mins InZone (75%+) main cours 45 secs / 15 secs rest with choice of 3 levels of each exercise. I have alot of trouble :/ BED AT 10h30 PM

TUESDAY, February 25th 2014 Health : PM RV with Dr. M-H Arpin at St-Hyacinthe Hospital.. Removal of Nabothian cyst (Kyste de Naboth) Will see her again on May 6th. No worries. 8h15 PM TESTING.. curious about Max Plank time.. my Max : Stopped at 5 mins mostly because my right shoulder was hurting. on Facebook : Karolann Paris & trainees have been doing a Plank Challenge and they're at 4m15 secs (to be done in a day) Avec votre défi de planche vous (au pluriel) avez quand même fini par me piquer la curiosité. Je savais que j'ai plus besoin de mettre de l'énergie ailleurs que de faire des planches.. j'étais pas mal certaine que je pouvais faire un 3 minutes.. et c'est suffisant pour me dire que ce n'est pas une de mes priorité.. mais comme j'ai dit, j'ai fini par être curieuse.. Je viens d'arrêter à 5 minutes de planche faciale.. je commençais à trembler.. mais j'avais surtout mal aux épaules :) MERCI pour la motivation. C'est l'fun de savoir que je suis meilleure que je pensais :) LOL En fds je vérifierai mes planches latérales :) BED AT 11h30

WEDNESDAY, February 26th 2014 8h15 PM BALLROOM DANCE CLASS  at Le Sodanse  Chacha.. not into it tonight.. we need to practice more.. or at least à little! BED AT 11h00 PM

THURSDAY, February 27th 2014 6h45 PM VOLLEYBALL with Gaby   at Granby, EURÉKA school 3h00 r.eal fun evening when I get to play alot, and I DON'T hurt my right thumb again. / Underhand serves but practice overhand between games. We're 13 but I'm always on the team with 6 so I don't have to sit out. Many good players, Mike, Laurent, Olivier, Gaby (of course) Geneviève, Sylvain, à new guy.. Michel, Jade, Jean-Christophe, Michèle, Anne, Jean-François, / Gaby abdomen and back hurts from earlier at work, He has to stop after a while,  hope it won't be bad.  BED AT 11h30

 

FRIDAY, February 28th 2014 M+2 come for the Week-end Volleyball serving progession 1) Ballon dans main gauche , apporter ballon en arrière, la  mettre dans la main droite qui lance par-dessus filet 2) Tenir ballon dans la main gauche, en diagonale , faire un pas du pied gauche, frapper avec main droite comme si le ballon était dans un T (de golf ou baseball 4 ans) 3) Pratiquer le lancer, de la hauteur de l’épaule.., lancer un peu par en avant. laisser tomber le ballon  4) Faire le service. NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 54 mins / AveHR  128 77% / MaxHR  154 92 %  / 296 cals / 40 % fat / 34  mins InZone (75%+) main course : 4-5 sets of 15s on steps with DBs or not.. cardio bonus / repeat 3 times. ouch! Practice Spanish conversation with J-YB a little before and an hour after Halgas de hierro.. haven't spoken Spanish in a VERY long time.. I'm loooooosing it! :/ Burpees Origen El Burpee debe su nombre a Royal Burpee, que en los años 30 utilizó este ejercicio para desarrollar un test de fitness. Este test se utilizó posteriormente por el ejército americano para evaluar el nivel físico de los reclutas durante la segunda guerra mundial. El ejercicio En realidad hay bastantes tipos de Burpee, pero el que presento aquí es el Burpee con salto, muy completo y apto para casi todo el mundo. Los pasos para realizar correctamente un Burpee son los siguientes: 1) La posición de partida es de cuclillas, apoyado sobre las puntas de los pies y con las manos en el suelo. 2) Salta con las piernas, sin despegar las manos del suelo, para que cuando aterricen te quedes con las piernas estiradas y apoyado sobre los brazos, también estirados. 3) Haz una flexión completa, manteniendo el cuerpo recto y llevando el pecho a pocos centímetros del suelo. Si no puedes hacer una flexión normal hazla apoyado sobre las rodillas. 4) Manteniendo los brazos estirados, salta con las piernas hacia delante para volver a la posición inicial. 5) Desde esta posición salta lo más alto que puedas, y al caer dobla las rodillas para regresar a la posición de partida. BED AT 00h50 Nice to talk with my son after watching TV

SUNDAY, March 2nd 2014 . 8h30 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  28 mins / AveHR  142 85% / MaxHR  160 96 %  / 182 cals / 30 % fat / 22  mins InZone (75%+) Feeling good even though I have some aches & pains. I like this 11th PC program 9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.  55 mins / AveHR  128 77% / MaxHR  149 89 %  / 305 cals / 40 % fat / 35  mins InZone (75%+) Feeling good.  BED AT 10h30 PM

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