TUESDAY,  May 2nd 2006
SLOW TIME 'TIL MAY 12TH

BALLROOM DANCE CLASS .
65 mins ChaCha and Slow Waltz
Learned a fun combination in Cha-Cha,  from the Silver Program. We'll have to practice this one soon not to forget it.. it's a little longer than the other combinations we've learned so far. After class we waited 1h15 for tickets to the Year End Gala, but it was OK since we sat talking with a couple from the class we'll be sitting at the Gala with, and got to watch another Class practice the Tango. The Gala is on June 3rd.

DIET
Blogging
 
planned.. BED AT 10h00 PM
BED AT 11h00  PM
Later than I wanted, but got a phone call just as I was going to bed. My son is moving this week-end and I'll be helping out with our trailer.

WEDNESDAY,  May 3rd 2006
SLOW TIME 'TIL MAY 12TH

DENTIST APPOINTMENT.

DIET
Blogging

BED AT 10h00 PM

THURSDAY,  May 4th 2006
SLOW TIME 'TIL MAY 12TH

AT WORK
Lots of walking all day, handing out stuff,  with sitting down ofr 10 secs - 1 min.. in between.
I noticed that my chair was too low.. and was going to adjust it when I thought to myself.. I'm not really working sitting down.. and if I don't let myself drop.. it's a good exercise to bend lower than chair height.. so I sort of did 1 rep squats all day.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes

DIET
Blogging

BED AT 10h00 PM

FRIDAY, May 5th 2006
SLOW TIME 'TIL MAY 12TH

Mont Saint-Hilaire
AveHR driving to mountain : 55
HIKING  start 9h36am
TOTAL 6 h 20 (+15 mins lunch)  /  1732 calories / AveHR 108 64%/ MaxHR 152 90%/ 1h30 mins inZone (75%+)
AM : UP Black , UP Yellow, DOWN Yellow,  UP Yellow, DOWN Yellowto Brown, Brown and Red to lake picnic area.
PM : From Picnic area : Red to Blue.. UP Blue, DOWN Blue to "up again", UP Red, DOWN Red, Black
I wanted this to be my LILD (low intensity long distance).. but still got in 1h30 mins of over 75% cardio.. I'm really not talented to keep the intensity down.

wheather : short and t-shirt weather,  beautiful sun, but lots of people dressed as if it was cold.

maybe more later.. but coming down the Blue trail.. Between "ROCKY"  and the trail to go over to DIEPPE.. I saw 2 deers and their fawns.. 1 deer and 1 fawn on each side of the trail.. the ones to my right were about 25' away.. watched them for a while..The deer watched me for a while as well.. eye contact.. no fear.. the fawn just ate without noticing me. On the other side .. they were furthur away..

DIET
Blogging
 

BED AT 10h00  PM

SATURDAY,  May 6th 2006
SLOW TIME 'TIL MAY 12TH

MOVING BOXES
Helping my son to move, lots of boxes with lots of books.. but it went very well.
 

DIET
Blogging

BED AT Midnight

SUNDAY,  May 7th 2006
SLOW TIME 'TIL MAY 12TH

MOVING STUFF AND SHOPPING
Another nice day with my son and my boyfriend.. but terrible for the diet.. and I came home with a headache (probably from not eating well).

DIET
Blogging

BED AT 10h00 PM

MONDAY,  May 8th 2006
Nice catch-up week at work

SLOW TIME 'TIL MAY 12TH

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
Devided as usual in two parts, but I timed the two parts seperately today

32 mins / AveHR  124 74%   / MaxHR  162 96%  / 191 cals / 40 % fat / 19 mins InZone (75%+)
29 mins / AveHR  94  56%  / MaxHR  151 90%  / 89 cals / 55 % fat / 1 mins InZone
.
CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
57 minutes /  AveHR  110 65%  /  MaxHR 188 (nah.. don't think so!)  / 266 cals / 50 % fat /  20 mins InZone (75%+)

ENERGY YOGA I ~ GROUP FITNESS with Jacinthe Fortin
60 minutes ~170 calories?
 

I think she's exagerating quite a bit But it feels SO good to get some encouraging words.  I am but a beginner, and do hope to improve in the futur but it's fun discouvering a new activity. I got in front of the camera and let my boyfriend take the picture for the banner at the top of my update log.   

THANKS!
And this is a good time for me to thank the people at JPFItness who have stood by me in my fitness journey these past few weeks that have been quite difficult for me.  BamaDave, BFG, Buster, Faraz421, finboy, Galya, Mahler, ODB and OldGuy. Your support really means alot to me.Thanks!

BED AT10h30 PM
I wish you all who read me a very good night sleep, sleep is so important! take care!

DIET
Still Blogging..

TUESDAY,  May 9th 2006
SLOW TIME 'TIL MAY 12TH

Quinoa
	Bought some Quinoa Oregano Rings, and made Amélie (from group fitness classes) taste them.. and she was almost as excited about them as me. She's studying to be a nutritionist, so I knew she'd be interested in learning about a new (for us) Quinoa product.   Also bought some Quinoa flakes (like instant oatmeal).

BALLROOM DANCE CLASS .
60 mins ChaCha and Mambo
Quite an active hour.. lots to practice. Details.. it's fun to learn the details of the steps.. to really do them with style and precision. even if it's just for fun and not for competition.

DIET
BAD... but starting again right now
Blogging
 
planned.. BED AT 10h00 PM

GOLF
I don't play golf..but everyone around me seems to .. and if you do.. check out The Golf Fitness Self-Assessement for assessement of your readiness to practice golf.. I'm doing all the tests I find.. and passed this one with flying colors.. hope you do to

WEDNESDAY,  May 10th 2006
SLOW TIME 'TIL MAY 12TH

DAY OFF
Due to bad left foot. Monday's jumping, Tuesday's dancing or today's lots of walking at work hurt my Metatarsals. Iced the bottom of my foot a couple of times.
 

OFF TOPIC
Since I was home early, I could catch a very dear friend on IRC and had a wonderful 2 hour chat. Going to the gym makes me come home too late for my european friends.. I miss them very much, and some of them miss me too.. feels good to have validation in friendship 

DIET
Blogging
 
BED AT 11h00 PM

THURSDAY,  May 11th 2006
SLOW TIME 'TIL MAY 12TH

AT WORK
AM Medium amount of walking, handing out stuff,  with sitting down .. in between.
PM at desk
 

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes
Some nice people.. making friends.

FRIENDS.. oh.. and my friend from France, who sent me all those wonderful chocolates for my birthday.. he's coming to visit me in July. Haven't seen him for 2 years. It's going to be a great summer!

DIET
Blogging

planned BED AT Midnight

FRIDAY,  May 12th 2006

I posted my May Update
 

DIET
Blogging

BED AT 1h30 AM ok

SATURDAY,  May 13th 2006
Got up real late with a headache. but since I didn't hike yesterday, and I'm really anxious to start my new program, I might as well switch my off day of the week and make it tomorrow.

WARM-UP Rowing
10 mins / AveHR 113 /  MaxHR 129 / 49 calories  
I'm finally over my wanting /needing to do 12 mins LOL

WORKOUT   Previous workout   ~   Next workout                                                                                                              
(program #7 week 1)
1h18 / 234 calories / 55% fat /  AveHR 92 / MaxHR 139 / 3mins InZone

1) 16" Step-Ups  2 x 15 ea leg ; DB 8s
I never did step-ups without using the bottom foot to push.. this is very interesting. the Tempo is differtent from what I'm used to as well. I do 15 on one side before changing sides.

2) 12" Step-Downs  2 x 15 ea leg ; DB 8s
no question about letting ourself "fall" when we have to barely touch the ground

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  8s  with abs on the ball and elbows on the ground  3-0-3
maybe will put just 7s on each leg.. was really the limit.. I rather place my body at a more difficult position on the ball than use too much weight.

4) Bent over rows on low pully, narrow hold was 12 x 70lbs , 2 x 12 : 80 lbs 3-1-2(pull)
suppose to do :   2 x 12 ; 60 lbs   was looking for the right weight..

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 35 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 20s  3-0-3

7) Alternating (12 each side then change) Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 10 3-0-3

8) Hammer Curls, front foot on Bosu.  2 x 12 ea arm ; DB 15s  3-0-3
Do not extend completely the arm that is waiting.

9) Alternating Push-downs on Freedom Trainer 2 x 12 ea arm ; 35 lbs  3-0-3
could do more.. but not 50 so will have to use intermediate add-on weights.

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 3-1-3

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 25  3-0-3

I loved all of this.. really my style of training, even if nothing to brag about or get congratulations on. I could really feel where the step ups will help me on the hikes. and lots of the arm exercises as well with the poling.
 

CARDIO
Eliptical.. HIITs
40 mins /295 calories / 40% fat /  AveHR 130 / MaxHR 149 / 27 mins InZone
including :
6  times 1min-2 mins at CrossRamp 18-20 - Resistance 12 and 2 times 1mins-2 mins at CrossRamp 12-Resistance 10.
These are my first times at CrossRamp 18 or 20.. didn't want to put the resistance max, before I know how my legs will take the very high CrossRamp movement the next day. The balance is also very challenging at this level. Since Steve told me to do it like this.. it confirms that I had the right idea about doing this for my hiking anyways.

DIET
Blogging

SUNDAY,  May 14th 2006

DAY OFF
Mother's Day.. and a wonderful one it was.. I'm so lucky to have the most wonderful son in the world who loves me so much and knows how to show it .

DIET
Blogging
 
planned BED AT 12h00 PM

MONDAY,  May 15th 2006

anti-inflammatories for my left hammies upper tendons.
 

WARM-UP Rowing
10 mins / AveHR 105 /  MaxHR 120 / 42 calories  

WORKOUT    Previous workout   ~   Next workout                                                                                                            
(program #7 week 1)
57mins / 142 calories / 65% fat /  AveHR 86 / MaxHR 131

upper body

4) Bent over rows on low pully, narrow hold was 1 x 12; 90lbs / 1 x 12 ; 100 lbs / 1 x 12 110 lbs  3-1-2(pull)
suppose to do :   2 x 12 ; 60 lbs   still looking for the right weight..

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 40 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  1 x 12 ; DB 25s, 1 x 12 ; DB 20s    3-0-3

7) Alternating (12 each side then change) Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 10 3-0-3

8) Hammer Curls, front foot on Bosu.  2 x 12 ea arm ; DB 15s  3-0-3
Do not extend completely the arm that is waiting.

9) Alternating Push-downs on Freedom Trainer 12 + 8 ; 50 lbs / 4 ; 40 lbs   3-0-3

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 3-1-3

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 25  3-0-3
Too easy..

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
35 minutes /  AveHR  116 69%  /  MaxHR 159 95%  / 184 cals / 45 % fat /  16 mins InZone (75%+)
25 mins forgot to turn it on ..  about AveHR 88 / MaxHR 107 / 75 cals /60% fat

ENERGY YOGA I ~ GROUP FITNESS with Jacinthe Fortin
60 minutes ~170 calories?

DIET
Blogging

TUESDAY,  May 6th 2006
Quite a bit of work, the day passed quickly.

Just to update and recap the recent changes in my schedule : 10 mins WUs instead of 12 mins.. and a Strenght WO instead of Buns of Steel on Mondays. How ever I have no idea how my arms will take two workout-days in a row.. (Sunday and Monday). Last week I did my WO on Saturday, since I didn't go hiking on Friday. I guess I'll just have to wait and see.Also, sometimes I'll do a short hike.. but use a weighted pacsac. This will mainly be days I don't have alot of time, but want to make the hike worthwhile physically, mentally it's always great to hike.

BALLROOM DANCE CLASS .
60 mins ChaCha and Mambo
Same as last week, but real fun. Starting to be able to flirt with my boyfriend while dancing this routine, which means we're starting to know it quite well. But if I look at him too sexy.. he looses count.

DIET
not bad..
Blogging
 
planned.. BED AT 10h00 PM

WEDNESDAY,  May 17th 2006
What a day! BIG day at work, but good.

WARM-UP Rowing
10 mins / AveHR 102 /  MaxHR 115 / 39 calories  

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #7 Hiking by Steve Lussier :  week 1)
1h18 / 316 calories / 45% fat /  AveHR 103 / MaxHR 137

Really loved the workout today. Very hard, but encouraging.

3-0-3 is the key word here.. 3-0-3.. remember that! lol

1) 16" Step-Ups  2 x 15 ea leg ; DB 10s 3-0-3
My legs were shaking after each set . almost collapsed after my left leg's 2nd set.. luckily it just looked as if I wanted to sit down on the steps lol

**hummm it's the glutes that are working hard.. so how would someone spot a person doing step-ups? lol

2) 12" Step-Downs  2 x 15 ea leg ; DB 10s
Was supposed to stay at 8s but felt I could do it.. limit.. but I did.

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  8s  with abs on the ball and elbows on the ground  3-0-3
Was going to go down to 7s but stuck it out.

4) Bent over rows on low pully, narrow hold was 2 x 12 110 lbs  3-1-2(pull)
suppose to do :   2 x 12 ; 60 lbs   still looking for the right weight..

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 45 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  1 x 12 ; DB 20s, 1 x 12 ; DB 25s    3-0-3
Reversed the order of the weights.. so I was more tired when I did the 25s.. next time I'll start again with 25s and see if can do at least some of the second set as well

7) Alternating (12 each side then change) Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 10 3-0-3

8) Hammer Curls, front foot on Bosu.  2 x 12 ea arm ; DB 15s  3-0-3
Do not extend completely the arm that is waiting.

9) Alternating Push-downs on Freedom Trainer 12 + 10 ; 50 lbs / 4 ; 45 lbs   3-0-3

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 3-2-3

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 30  3-0-3
Ahhh now I feel it

CARDIO
40 minutes /  AveHR  134 80%  /  MaxHR 150 89%  / 274 cals / 40 % fat /  34 mins InZone (75%+)
including :
7  times 1min-2 mins HIITs  at CrossRamp 18 - Resistance 12, some hills and 5 mins backwards
Talked alot with one of the trainers.. showed him the program Steve had designed for me.. and told him I had changed from Buns of Steel to a 3rd WO instead, but that I was a little worried about doing 2WOs in a row (Sunday-Monday). He said I'm not a beginner , that I've been training long enough that I should be able to do it.. and you know what? He's right

HOME :   The WO was very difficult, yet left me enough energy (or energized me) to prepare some broccoli soupe and home-made yogurt when I got home and then :

CHACHA PRACTICE ~ with Gabriel
35 minutes ~ excellent

but I'm definately going to  BED AT 10h00 PM
didin't work out that way.. and went to bed at 11h00 PM

DIET
Blogging

THURSDAY,  May 18th 2006

AT WORK.. tried to think to sit down and stand up (I do alot of that when I watch exams)  with just my left leg.. it would really be a good exercise I think to to that all the time, since my left leg is weaker.

VACATION PLANNING
Notified boss that I'll take my vacations from July 14th to August 6th.. The first 2 weeks I have to take vacations anyways since the school is closed.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes

DIET
Blogging

planned BED AT 11h00 PM made it by 11h30

FRIDAY,  May 19th 2006

OFF DAY  Because of rain
But also decided to give my anti-inflammatories a chance to work on my left hammies upper tendon.

VACATION PLANNING
Reserved campground at Mont-Albert, in the Parc de la Gaspésie for 5 nights.. July 25 to 30th.

DIET
Blogging

BED AT 11h00

SATURDAY,  May 20th 2006

Rain, rain, go away.. little Mary wants to play..The average rainfall for May is 80mm.. we've had 146mm so far this May.

WARM-UP Rowing
10 mins / AveHR 106 /  MaxHR 128 / 39 calories  

WORKOUT     Previous workout   ~   Next workout                                                                                                             
(program #7  Hiking by Steve Lussier : week 2)
1h24 / 333 calories / 45% fat /  AveHR 103 / MaxHR 141

I can really feel that I didn't go hiking yesterday, lot less suffering than usually!

3-0-3 is the key word here.. 3-0-3.. remember that! lol

1) 16" Step-Ups  2 x 15 ea leg ; DB 10s 3-0-3
No shaking this time.

2) 12" Step-Downs  2 x 15 ea leg ; DB 10s  3-0-3
No shaking, but I did have to sit down between sets.

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  10s  with abs on the ball and elbows on the ground  3-0-3
I don't understand why these were easier than last time...

4) Bent over rows on low pully, narrow hold was 12 x 110 lbs   12 x 115 lbs  3-1-2(pull)
A little less than perfect ROM (range of motion) on the last 3 of the 2nd set..

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 45 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold   2x 12 ; DB 25s    3-0-3

7) Alternating (12 each side then change) Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 10 3-0-3

8) Hammer Curls, front foot on Bosu.  2 x 12 ea arm ; DB 15s  3-0-3
Do not extend completely the arm that is waiting.

9) Alternating Push-downs on Freedom Trainer 12 + 8 x 50 lbs / 7 x 45 lbs   3-0-3

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 1-3-1
Felt like changing the tempo..

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 30  3-0-3
 

CARDIO

40 minutes (20 on Precor 576i, 20 on Precor 546)
including : 6  times 3min-3 mins HIITs  at CrossRamp 18 - Resistance 12
AveHR  130 77%  /  MaxHR 156 93%  / 285 cals / 40 % fat /  34 mins InZone (75%+)

DIET
Blogging

SUNDAY,  May 21st 2006

DAY OFF
I found the 2 PNF  pages that I couldn't find when I scanned the first set of exercises.. I'm really glad I found them, I thought I had frown them away by mistake.  I scanned them and added them to my PNF page. I also wrote a long rambling in my blog about how I feel about Yoga, and copied it to my rambling section on my Fitness page.

However, I'm quite tired.. last night I think I took a regular coffee instead of a decaf, and I only fell asleep around 4 am.. It did let me catch up on some TV programs.. *sleepy eyes*

DIET
Blogging

MONDAY,  May 22nd 2006
Holiday, 1937 Patriotes' Day

*big smile* had a wonderful day with Gabriel, movies and a late lunch..  lots of time to talk and listen. I'm still very much in love, he's really wonderful and interesting and sexy and loves me so much. I'm a real lucky gal. I have a word in french that says how I feel.. Amourheureuse.. it's two words together.. "amoureuse" means "in love" and "heureuse" means "happy". I've had my share of being in love but not happy.. It's wonderful when the two happen at the same time. I wish it to you all.
 

WARM-UP Rowing
10 mins / AveHR 127 /  MaxHR 100 / 65 calories  
Was motivated by another rower beside me, had to remind myself I was only doing a WU, not a race.

WORKOUT     Previous workout   ~   Next workout                                                                                                           
(program #7 Hiking by Steve Lussier :  week 2)
62mins / 271 calories / 55% fat /  AveHR 104 / MaxHR 140

upper body

4) Bent over rows on low pully, narrow hold was 2 x 12; 115lbs   3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 50 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  1 x 12 ; DB 30s, 1 x 12 ; DB 25s    3-0-3

7) Alternating (12 each side then change) Front raise on Bosu : flat side down.  
1 x 12 ea arm ; DB 10 / 1 x 12 ea arm ; DB 12 3-0-3

8) Hammer Curls, front foot on Bosu.  2 x 12 ea arm ; DB 15s  3-0-3
Do not extend completely the arm that is waiting.

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 50 lbs   3-0-3

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 3-1-3

11) Side Bends  one hand at ear,  1 x 15 ea side ; DB 35  / 1 x 15 ea side ; DB 40  3-0-3
Still not too difficult.

Had nice fun chats between exercises with Jean, big fit guy.

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
50 minutes /  AveHR  137 82%  /  MaxHR 167 99%  / 352 cals / 30 % fat /  16 mins InZone (75%+)


ENERGY YOGA I ~ GROUP FITNESS with Jacinthe Fortin
60 minutes ~170 calories?

DIET
Tried out my new Tea Globe and I'm very satisfied with it. I don't think it changes the taste but the tea leaves are easy to take out of the teapot, and I can use any kind of tea pot, even those that don't have inside protection of the spout. I've had a Tea-Globe for 1 cup of tea for a long time, but not for the teapot.

Tea Globe

TUESDAY,  May 23rd 2006
Hardly slept last night, probably the low-caf tea wasn't that low-caf!  but feeling quite good..

BALLROOM DANCE CLASS .
60 mins ChaCha, Merengue, Rumba, Mambo
had lots of trouble because I was so tired

DIET
not bad..
Blogging
 
BED AT 9h20 PM

WEDNESDAY,  May 24th 2006
Calm day at work, even during the morning exams.

WARM-UP Rowing
10 mins / AveHR 128 /  MaxHR 142 / 63 calories
Wow!!  

WORKOUT   Previous workout   ~   Next workout                                                                                                            
(program #7 Hiking by Steve Lussier :  week 2)
1h20 / 371 calories / AveHR 106 / MaxHR 153

Excellent workout!

3-0-3 is still  (mostly) the key word ..

1) 16" Step-Ups  1 x 15 ea leg ; DB 12s / 1 x 15 ea leg ; DB 15s 3-0-3
found them easy! ??.

2) 12" Step-Downs  2 x 15 ea leg ; DB 12s  3-0-3
Went well even though I went up in weights

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  10s  with abs on the ball and elbows on the ground  2-3-2

4) Bent over rows on low pully, narrow hold was 1 x 12 x 120 lbs   1 x 12 x 125 lbs  3-1-2(pull)
Going strong...

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 1 x 12 ea arm ; 50 lbs  / 1 x 12 ea arm ; 55 lbs     3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold   2x 12 ; DB 30s    3-0-3
Last 2 of second set at only 70% of ROM (range of motion) I wish I had a spotter..

7) Alternating (12 each side then change) Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 12 3-0-3

8) Hammer Curls, front foot on Bosu.  2 x 15 ea arm ; DB 15s  3-0-3
20s would have been too much, so I went up in reps instead.

9) Alternating Push-downs on Freedom Trainer 2 x 12 x 50 lbs  3-0-3
last 2 were negatives with left arm

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 2-3-2
Change of tempo again.. killer...

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 40  3-0-3
 

CARDIO
30 minutes (on Precor 576i)
including : 8  times 1min-3 mins HIITs  at CrossRamp 16-20 - Resistance 14-16 and then 5 mins Backwards CR12 / R8
AveHR  142 85%  /  MaxHR 162 96%  / 222 cals / 30 % fat /  29 mins InZone (75%+)

INFO
Talked about an hour about training and diets with Jean-Philippe, one of the trainers, both of us doing flexability stuff and later just hanging around. It was very interesting.

DIET
Blogging

TEA for tonight  A fragrant herbal tea from the boreal forest :

Labrador Tea ~ ledum groenlandicum
	"Boil 5 minutes (decoction) one tbsp of roughly crushed leaves for each cup of water. Let stand 2 minutes max. and filter. Add a little maple syrup or honey as you like. Drink at the most 2 cups a day. Also an exquisite fragrant herb in ready cooked meals. Principal properties : mild sedative, good for digestion, regenerates the liver, antioxydant."

THURSDAY,  May 25th 2006
I thought it would be a big day, but it turned out all right.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  We tried to improve 1 of our postures and 2 transitions :

1) In the bending forward relaxed postion.. we had to have our hands flat on the floor and our legs straight (if we could, I could)

2) In the tranistion after the lowering into a push up position with elbows real close to the body, without touching the ground, glide forwards so that our toes are extended and we rest our weight only on the toes while we bend up into the cobra postion. an then roll back on our toes to the "chien renversé" (upside down dog? I'll have to find the right name) postion.

(picture or drawing to come...)

INFO Talked with France for about 20 minutes about her weights program and my yoga. France is the 30ish healty and fit (and pretty) girl who started conversation with me a few months ago saying how fit I was and how she admired me.

DIET
Blogging

planned BED AT 11h00 PM

FRIDAY, May 26th 2006

Mont Saint-Hilaire
AveHR driving to mountain :76 20 higher than last time, I was proably excited about trying something new, like carrying a weighted pacsac.
HIKING  start 9h25am
WEIGHT OF PACSAC : 30 lbs

YELLOW TRAIL  starting and finishing at the P
UP 45 mins  /  313 calories / 35% fat / AveHR 135 80%/ MaxHR 159 95% / 33 mins inZone (75%+)
DOWN 40 mins  /  169 calories / 55% fat / AveHR 106 63%/ MaxHR 139 83%

Both my brother and my boyfriend thought I was starting out with a little too much weight for the first time, but it was actually just fine. Next time I might take my backpacking pacsac instead of my daybag. And I plan to do the Rocky Blue trail. We'll see if I do more the same day. Today I could have contnued but my brother is coming over to get his 2 canoes and visit for a while.

wheather : short and t-shirt weather,  but a little rain through the trees, just enough to freshen up.
..

DANCE EVENING IN MONTRÉAL

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba Right click and save to listen to Dances in bold.
	Do-Ré-Mi Stardust It really felt good to dance, it's been too long.. both my boyfriend and I missed it.

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SATURDAY,  May 27th 2006
OFF DAY

BOLIVIENNE DANCE EVENING ~ IN MONTRÉAL with Massiel and Manounane and Massiel's parents
First time  We learnend alot of Bolievienne traditional dances.. but can't differenciate one rythme from another for the different dances. Massiel's parents dance alot, and her father, at 65 hadrly sat out any of the dances.  Most of the music is VERY fast and so the dances are quite aérobic.  I'll really have to learn more about those dances.

Some words to google on or you can listen to a few measures of the music with right-click/save target...
Carnavalito,
Cueca (handkerchief dance),
Morenada,
Caporales,
Tinku (3 steps then shuffle, 3 steps, then shuffle back)

BED AT 4h15 AM

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SUNDAY,  May 28th 2006
My son's birthday. He is 24 years old today..

WARM-UP Rowing
10 mins / AveHR 102 /  MaxHR 115 / 40 calories
That was weak...

WORKOUT    Previous workout   ~   Next workout                                                                                                              
(program #7 Hiking by Steve Lussier :  week 3)
1h22 / 269 calories / AveHR 95 / MaxHR 139

Was feeling last night's party.. but considering all that.. a very good workout

1) 16" Step-Ups  1 x 15 ea leg ; DB 15s / 1 x 15 ea leg ; DB 20s 3-0-3
was good

2) 12" Step-Downs 1 x 15 ea leg ; DB 15s  /  1 x 15 ea leg ; DB 12s  3-0-3

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  10s  with abs on the ball and elbows on the ground  2-3-2
added a set of 12 Y's with DB 3s in between

4) Bent over rows on low pully, narrow hold was 1 x 12 x 125 lbs   1 x 12 x 130 lbs  3-1-2(pull)
Going strong...

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 55 lbs     3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold   2x 12 ; DB 30s    3-0-1
Scared of DBs today (tired). Talked with Jean-Philippe, he was really encouraging in a relaxed way.. just said there is no big deal.. just stop 2 reps before, or drop the DBs if I can't do it. That's just what I needed to hear That it's ok if I'm not SuperWoman.. On the first set, my ROM was less than perfect, on the 2ne set I upped my tempo a little to 3-0-1(push).

7) Alternating (really)  Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 12 3-0-3

8) Hammer Curls, front foot on Bosu.  1 x 8 ea arm ; DB 20s  / 1 x 4 ea arm ; DB 15s  /  1 x 15 ea arm ; DB 15s  2-0-2
20s would have been too much, so I went up in reps instead.

9) Alternating Push-downs on Freedom Trainer 2 x 12 x 55 lbs  2-0-2
tired

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 2-0-2
tired

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 45  2-0-2

CARDIO
Played hookey from HIITs.. I think with last night's dancing, a rest is better for me now

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MONDAY,  May 29th 2006
Still tired from the week-end. Had ½ cup coffee before going to the gym.

WARM-UP Rowing
10 mins / AveHR 126 /  MaxHR 141 / 61 calories  

WORKOUT    Previous workout   ~   Next workout                                                                                                            
(program #7  Hiking by Steve Lussier : week 3)
54mins / 225 calories / 50% fat /  AveHR 105 / MaxHR 148

upper body
4) Bent over rows on low pully, narrow hold was 1 x 12; 130lbs  / 1 x 12; 135lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 1 x 12 ea arm ; 55 lbs  / 1 x 12 ea arm ; 60 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  12 + 10 + 2 ; DB 30s,    3-0-3
First set real easy with good ROM (range of motion), but couldn't complete the second set.. maybe I didn't rest enough between the 2 sets.

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
1 x 12 ; DB 12s / 1 x 12 ; DB 15s 3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
1 x 8 ea arm ; DB 20s  1 x 4 ea arm ; DB 15s  
1 x 6 ea arm ; DB 20s  1 x 6 ea arm ; DB 15s  
 

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 55 lbs   3-0-3

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 2-3-2

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 45 2-0-2

Talked with a Rumanian lady who might join ClubRando.

PHYSIO
Rotator cuff exercises and wrist curls
I don't do them all the time, and I don't log them.. but I'm not forgeting them, when they fit in the time I have.

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
54 minutes /  AveHR  123 73%  /  MaxHR 168 100%  / 316 cals / 40 % fat /  29 mins InZone (75%+)
A little too many explanations 'cause there are always new people in the group, but good "kicks" (2 x 8 each side) added to routine and very interesting compound (squat / obliques) workout with DB 10s. Abs also with DBs


ENERGY YOGA I ~ GROUP FITNESS with Jacinthe Fortin
60 minutes ~170 calories?
Jacinthe lent me two CDs :

Celtic Reverie  Solitudes	Kayhan Kalhor  Shujaat Husain Khan The Rain

*EDIT Tuesday, May 30th* Actually, I'd forgotten that I had done a Work-Out on Sunday as well.. Maybe I wouldn't have forced myself to finish the 6) 2 x 12 ; DB 30s that gave me so much trouble, and wouldn't have hurt my shoulder in Cardio-Tae-Boxe.. I am NEW to doing Work-Outs 2 days in a row.. so it's normal that I make some mistakes.

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TUESDAY,  May 30th 2006
Excellent day at work, although I took a long nap at noon... glad to be in an air-conditionned building at work.. it was real hot outside. My left shoulder (in front, near the chest) hurt all day, but I took 3 Motrins before going to class and forgot about it. I "think" it was something I did in Cardio-Tae-Boxe, but not sure what.

BALLROOM DANCE CLASS .
60 mins ChaCha, Merengue, Rumba,
Excellent last class of the year. (But Quickstep classes start mid-June)

DIET
not bad..
Blogging
 
BED AT 10h30 PM

Yahoo Canada        Quebec counting down the days until smoking banned in all public places

May 21st 2006 At the stroke of midnight marking May 31, smoking will be prohibited in restaurants, bars, private clubs, bingo halls and casinos along with all other facilities open to the public. Bill 112 also forbids smokers from lighting up within nine metres of any doorway leading to a health or social services institution, college, university or child-care facility. Businesses that fail to butt out face fines up to $10,000 for repeat offences. Individual smokers who flout the ban could be fined $87 for a first offence and up to $600 for repeated violations. Health Minister Philippe Couillard, a doctor, said it's a matter of public health. "Remember that death by cancer in Quebec is higher than in the rest of Canada, in large part because we have a very high rate of lung cancer which is directly linked to tobacco," Couillard told reporters last week. "Our tobacco use rate is the highest in Canada, so the link is very clear."

WEDNESDAY,  May 31st 2006

WARM-UP Rowing
10 mins / AveHR 126 /  MaxHR 142 / 61 cals
Surprisingly easy..

WORKOUT   Previous workout   ~   Next workout                                                                                                              
(program #7  Hiking by Steve Lussier : week 3)
1h42 / 230 calories / AveHR 98 / MaxHR 139

Lost alot of time at the beginning because of the PacSac set-up

1) 16" Step-Ups  2 x 15 ea leg ; Pac Sac 40 lbs 3-0-3
Much more difficult than with 2 DBs, Very interesting.

2) 12" Step-Downs 2 x 15 ea leg ; Pac Sac 30 lbs 3-0-3
crazy *lol*

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  10 lbs  with abs on the ball and elbows on the ground  2-4-2

4) Bent over rows on low pully, narrow hold was 1 x 12 x 135 lbs   1 x 12 x 140 lbs  3-1-2(pull)
Going strong...

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 60 lbs     3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold   2x 12 ; DB 30s    3-0-1
Actually, it was 12 + 11¾ times.. last one was cheap on Range of motion.

7) Alternating (really)  Front raise on Bosu : flat side down.  1 x 12 ea arm ; DB 15 /  1 x 12 ea arm ; DB 12 3-0-3
This hurt my left shoulder where I was already hurting .. so I guess maybe this is where I hurt myself last week.

8) Hammer Curls, front foot on Bosu.2 times ea arm ; ( 1 x 6  DB 20s  / 1 x 6 DB 15s  ) /   2-0-2
I was getting tired and hungry..

9) Alternating Push-downs on Freedom Trainer 2 x 12 x 55 lbs  2-0-2
found some energy

10) Bosu Crunchs  2 x 15 ; DB 5   Arms above head 2-2-2
Went to get a small orange juice I had brought for the occasion.

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 45  2-0-2
Full Range of Motio

CARDIO
37 minutes (on Precor 546)
including : 6  times 3min-3 mins HIITs  at CrossRamp 19 - Resistance 12
AveHR  138 82%  /  MaxHR 160 95%  / 269 cals / 35 % fat /  28 mins InZone (75%+)
3mins-3mins intervals are still deadly.

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THURSDAY,  June 1st 2006
Big morning at work, took me all afternoon to get over it.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  I was still feeling yesterdays WO in my arms.

INFO
A few months ago I was told by someone that linear periodization is completely outdated.. but I have no idea how to plan my year if not in a linear way, since I want to be fit for xc-skiing in February and for hiking / backpacking in July. I ordered a book from Human Kinetics.  and I hope it will give me some answers. I should get it in a week to 10 days.
 

Periodization Training for Sports

"In Periodization Training for Sports, Bompa demonstrates how to use periodized workouts in order to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, maximum strength, conversion to power, maintenance, and transition. Coaches and athletes in 32 sports have at their fingertips a proven program that is sure to produce the best results. No more guessing about preseason conditioning, in-season workloads, or appropriate rest and recovery periods; now it’s simply a matter of identifying and implementing the information in this book."

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planned BED AT 10h00 PM