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TUESDAY, March 4th 2014 8h00 PM BALLROOM DANCE PRACTICE  at home 30 mins   , Review some Slow Waltz & Chacha BED AT 11h00  PM

WEDNESDAY, March 5th 2014 I don't really know why I don't do a Workout today.. maybe I'm just Scared to be tired later.. I had an emotionally not so good day at work.. but it doesn't happen often so it won't be a problem. I'm sure that tomorrow I won't care about what happened :) 6h30 PM BALLROOM DANCE PRACTICE  at home 30 mins  , Review some Slow Waltz & Chacha 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, March 6th 2014 6h45 PM VOLLEYBALL with Gaby   at Granby, EURÉKA school "Semaine de relâche" 6h30 PM HOMEFITNESS - STEPS WORKOUT ~ TABATA style Routine #2 With Gabriel 46mins ~ no HR monitor but As usual Xoom as timer with TABATA 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  Added my cell phone to time the 2 mins pause between repeating the sets TABATAs v2 8 exercises 8 times each for 20 secs 10 secs rest BED AT 9h30

FRIDAY, March 7th 2014 NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 57 mins / AveHR  114 68% / MaxHR  163 98 %  / 256 cals / 45 % fat / 18  mins InZone (75%+) Alternating muscular and aerobic exercises. Feeling yesterday's Tabatas but otherwise quite good. DIET 143 lbs.. real bad :/ BED AT 11h30

Wanted to start running but didn't

SUNDAY, March 9th 2014 Eastern Daylight Saving Time . 8h31 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  28 mins / AveHR  129 77% / MaxHR  155 93 %  / 154 cals / 40 % fat / 17  mins InZone (75%+) Really difficult and I'm hurting all over. 9h03 AM Zumba ~ GROUP FITNESS with Karolann Paris.  52 mins / AveHR  116 69% / MaxHR  133 80 %  / 236 cals / 50 % fat / 13  mins InZone (75%+) very difficult for me this week... Shows up in my HR monitor readings..  BED AT 10h30 PM

MONDAY, March 10th 2014  4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 54 mins  / AveHR  125 75% / MaxHR  162 97%  / 285 cals / 40 % fat / 29  mins InZone (75%+) Not feeling well all day.. and we're doing 6-8-12" steps.. 5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  WU +50+ / AveHR  130 78% / MaxHR  151 90 %  / 282 cals / 40 % fat / 37 mins InZone (75%+) main course : note : right exercises, but I'm not sure of the order. With DBs 8s, 5s or 13s (8+5) when appropriate 45 secs / 15 secs to change 1 Déménageurs 2 Russian Twists 3 Push-ups 4 right Back lunges with biceps 4 left Back lunges with biceps 5 Flexion latérale Sumo 6 Extension dorsales 7 Rameurs (Rows) 8 Good mornings 9 Sumo squat jumps 10 Crunchs / abs 11 Burpees 12 Dips 20 secs / 10 secs to change / repeat 4 times 1 Déménageurs 2 Russian Twists 3 Push-ups 4 right Back lunges with biceps 4 left Back lunges with biceps 5 Flexion latérale Sumo 6 Extension dorsales 20 secs / 10 secs to change / repeat 3 times 7 Rameurs (Rows) 8 Good mornings 9 Sumo squat jumps 10 Crunchs / abs 11 Burpees 12 Dips   BED AT 9h30 PM

TUESDAY,  March 11th 2014 6h32  PM  JOGGING FROM HOME — level 1 8 mins  / AveHR  126  75% / MaxHR  135  81%  / 42 cals / 45 % fat / 7 mins InZone (75%+)  First time since last year. I want to keep it at max 10 mins for the month of March. // Really feeling yesterdays Buns of Steel WO. BED AT 10h30 PM

THURSDAY, February 13th 2014 Snow Day CSSH is closed 6h45 PM VOLLEYBALL with Gaby   at Granby, EURÉKA school (12 players) 3h15  Mike, Benoit, Olivier,  Sylvain, Jean-Christophe, Raphael (JC's Brother). Simon, Jade, Dominic, Anne, Jean-François, / Gaby's on the injured list but gives me a ride and keeps score  BED AT 1 AM

FRIDAY, March 14th 2014 NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 57 mins / AveHR  114 68% / MaxHR  163 98 %  / 256 cals / 45 % fat / 18  mins InZone (75%+) Workout in pairs. I feel good. Change "Swing de Golf" for " Manchettes de côté" BED AT 11h30

   At M's in Montreal, good to see Manou and the girls :)

SUNDAY, March 16th 2014 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  30 mins / AveHR  140 84% / MaxHR  159 95 %  / 193 cals / 30 % fat / 24  mins InZone (75%+) Feeling good, much better than last week! 9h03 AM Zumba ~ GROUP FITNESS with Karolann Paris.  51 mins / AveHR  124 74% / MaxHR  146 87 %  / 264 cals / 45 % fat / 26  mins InZone (75%+) Also better than last week, although I AM still sore all over and after about 30 mins (during a specific abs movement)  hurt my lower back a little, but it should be all right. BED AT 10h30 PM

MONDAY, March 17th 2014  4h30 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 51 mins  / AveHR  115 69% / MaxHR  155 93%  / 231 cals / 50 % fat / 15  mins InZone (75%+) Feeling OK 5h29 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  56 mins / AveHR  128 77% / MaxHR  156 93 %  / 309 cals / 35 % fat / 32 mins InZone (75%+) main course :Circuits in groups of four. 60 secs / 10 secs to change 1 Burpees 2 Mary Katherines 3 Sumo Squats & Biceps 4 Dévelopé militaire 30 secs / 15 secs to change 1 Burpees 2 Mary Katherines 3 Sumo Squats & Biceps 4 Dévelopé militaire rest during explications 60 secs / 10 secs to change 1 Dips 2 Repeater left on steps 3 Repeater right on steps 4 Power Squat over mat 30 secs / 15 secs to change 1 Dips 2 Repeater left on steps 3 Repeater right on steps 4 Power Squat over mat rest during explications 60 secs / 10 secs to change 1 Side to side Squat sauté 2 Diago lunges volley bump 3 shoulders (rameur à l'épaule) 4 Abs 30 secs / 15 secs to change 1 Side to side Squat sauté 2 Diago lunges volley bump 3 shoulders (rameur à l'épaule) 4 Abs   BED AT 10h30 PM

TUESDAY, March 18th 2014 8h00 PM BALLROOM DANCE PRACTICE  at home 30 mins   , Review some Slow Waltz & Chacha BED AT 11h00  PM

WEDNESDAY,  March 19th 2014 We don't go to Dance class because Gaby is hurt. 7h22  PM  JOGGING FROM HOME — level 2 19 mins  / AveHR  133  80% / MaxHR  158  95%  / 113 cals / 30 % fat / 15 mins InZone (75%+)  Really feeling great! around the block plus around the 2nd block  Gaby goes for a long walk. planned BED AT 10h30 PM

THURSDAY, March 20th 2014 6h45 PM VOLLEYBALL with Gaby (on injured list)  at Granby, EURÉKA school (12 players - 6 for last games) 3h15  Mike, Benoit, Olivier,   Simon, Jade, Dominic, Anne, Jean-François. Geneviève, Michèle and more, ./ I thank Michèle for telling x to let me play more :) and after that I'm more sure of myself./ first time that I sweat a little, feels good LOL / **On one move I felt my left foot slide in my shoe, that fits actually like slippers.. I was rather scared I'd hurt myself.. BED AT 1 AM

FRIDAY, March 21st 2014 NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 54 mins  / AveHR  125 75% / MaxHR  162 97%  / 285 cals / 40 % fat / 29  mins InZone (75%+) I love the Friday Buns of Steel à la Militaire :) WU on a line of 9 x 8" steps in a row. The main course is in 2 groups, one does fixed number DB WO while other has cardio stuff. 3 times 2 sets of 2 exercises. Then the finisher is working in pairs, a decreasing Piramid of Burpees, down from 10, while partner does crunches. SHOPPING See ** yesterday for why.  It's not that I need such quality, but I DO want Volleyball shoes, and these were the only ones, and are about the price I usually pay for running shoes. Adizero Crazy Volley Pro Shoes With unbelievable lightness and volleyball-specific abrasion zones, these men's indoor shoes are ready to jump high and spike hard. SPRINTFRAME construction strikes the perfect balance between support and agility, and a high-traction pattern on the outsol Air mesh upper for maximum breathability; Synthetic overlays for support SPRINTWEB for excellent stability in high-speed moves Comfortable textile lining; Open lacing derby construction for better comfort and fit SPRINTFRAME construction for the perfect balance between light weight and stability Compression-molded EVA midsole for cushion, fit and comfort NON MARKING rubber outsole; Enhanced traction pattern for ultimate grip planned  BED AT 11h30

SATURDAY, March 22nd 2014 8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 42mins ~ no HR monitor but  Xoom as timer with SPARTACUS APP. and Cell for the time between rounds 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 . I keep my hands in volley or bump position  just for fun.  I use the TRX for push-ups on 2nd and 3rd rounds, and the speed ladder twice for change.. My Power Squats are OVER the 10" steps. and of course I have my new shoes. 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 9h30 PM

SUNDAY, March 23rd 2014 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  30 mins / AveHR  138 83% / MaxHR  156 93 %  / 187 cals / 35 % fat / 24  mins InZone (75%+) Feeling yesterday's WO and the fact that I woke up and didn't sleep between 3 and 5 am.. 9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.  56 mins / AveHR  125 75% / MaxHR  144 86 %  / 296 cals / 45 % fat / 32  mins InZone (75%+) Just good to push it at times when we're tired. Current Karolann's  Zumba Playlist *Happy - Pharrell Williams Bella Vita - Workout Masters *Timber - Pitbull As your friend - Afrojack Watch out for this - Major Lazer *Largadinho - Claudia Teitte *Baila en kuduro - Grupo extra Get up - Workout Masters *How I feel - Flo Rida *Vacaciones - Gente de Zona & Pitbull Talk dirty - Jason Derulo Adrenalina - Wisin Carnaval - Laritza Bacallao The man - Aloe Blacc * I like these the most  for Zumba   BED AT 10h30 PM

MONDAY, March 24th 2014  4h30 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 54 mins  / AveHR  104 62% / MaxHR  139 83%  / 206 cals / 50 % fat / 10  mins InZone (75%+) Very muscular class.. 5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  54 mins / AveHR  106 63% / MaxHR  154 92 %  / 212 cals / 50 % fat / 11 mins InZone (75%+) Very muscular class.. BED AT 10h30 PM

WEDNESDAY, March 26th 2014 Think about changing group Dance Classes to Private lessons, but the teacher doesn't have any openings these days.. 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%+)  #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 10h30 PM

THURSDAY, March 27th 2014 6h45 PM VOLLEYBALL with Gaby (on injured list)  at Granby, EURÉKA school (12 players - 6 for last games) 3h15  Mike, Michel, Olivier,   Simon, Jade, Dominic, Jean-Christph, Anne, Jean-François. Michèle and more, . I play fairly,  but again  I hurt my right middle finger. BED AT 11h00 PM

FRIDAY, March 28th 2014 DIET : 139 lbs I feel that I'm on the  right track. NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 56 mins  / AveHR  117 70% / MaxHR  157 94%  / 269 cals / 45 % fat / 25  mins InZone (75%+) main course : Amélie calls it 1-2-3 : 1) cardio 2) agility 3) core.. 45 secs /15 secs rest. Again with 2 other exercises.. that's one block. we did three blocks.. some exercises wier left and right wo 2 x45 secs. I work at 80% because of tomorrow's Volleyball. SHOPPING buy sports taping tape for my fingers, but not sure it's the right stuff.  Do a buddy wrap for my sprained finger to get used to it à little. BED AT 10h30

SATURDAY, March 29th 2014 ALL DAY VOLLEYBALL Tournois volleyball Rock Paradis pour Opération Enfant Soleil  in Granby, At JH Leclerc Highschool, 16 teams, I'm on team #14 with Luc Lacroix, Jean-Michel Bolduc, Luc Blais, Marilyne Drouin, and Raphaël Gourde. We play 2 games against each of the 7 other teams in pool B. Just one win, but lots of good games. Others I know who are playing : Sylvain (taking Gaby's place) Geneviève, Jean-Christophe, Mike, Benoit, Laurent, Olivier, and Maxime (from Gaby's Tuesday Volleyball league in St-Hyacinthe). I'm "setter" all day and DON'T re-hurt my fingers  I think I learned alot and built up some confidence as well. BED AT 10h30 PM

MONDAY, March 31th 2014  4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 58 mins  / AveHR  115 69% / MaxHR  155 93%  / 267 cals / 45 % fat / 22  mins InZone (75%+) Next week AM is abs and Stéphanie Ménard will give the class 5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  55 mins / AveHR  114 68% / MaxHR  147 88 %  / 245 cals / 50 % fat / 17 mins InZone (75%+) main course : 3 times double sets.. and repeat with other exercises.. again and again and again.. etc.. We don't know yet who'll give the class next week. BED AT 10h30 PM would have gone to bed at 9h00 but didn't want to before M+2 left, I was too glad to see them.

   Watch volleyball videos about spiking for beginners and practice a little in the basement.

WEDNESDAY, April 2nd 2014 4h10 SORT OF DRILLS ~ in the GROUP FITNESS ROOM :  20 mins, not intense but fun, and good for timing and technique 4h33 PM Zumba ~ GROUP FITNESS with Amélie Martin 54 mins / AveHR  118 71% / MaxHR  151 90 %  / 258 cals / 45 % fat / 21  mins InZone (75%+) Nice NO PM BALLROOM DANCE PRACTICE  at home Gaby doesn't feel well. BED AT 10h30 PaM

THURSDAY, April 3rd 2014 6h45 PM VOLLEYBALL with Gaby (off of injured list)  at Granby, EURÉKA school (14 players - 10 for last games) 3h15  Mike,  Simon, Jade, Dominic, Jean-Christph, Anne, Jean-François. Michèle and more, . Dpn't hurt myself and play at "passeur" and "aile". Feeling quite good and have a few good services. Je dois vraiment apprendre à amortir les réception, et fermer le poing quand la balle est trop proche du filet, car j'ai peur de me faire mal aux doigts BED AT 1h00 PM and that's too late :(

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