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Hello Friends and Strangers,
I had some trouble doing this update.. didn't really have enough to say.. so
I figured I might as well wait for my new program. Thank-you very dearly for
reading and talking to me about it.. it's really encouraging to know that
someone cares enough to read me, or gets some ideas to do things
differently.
May 12th
2006
WEEKLY TIMETABLE
This is what it looks like these days
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BASIC WEEKLY TIMETABLE
Monday
60 mins Group-fitness Buns of Steel
Doing lots of integrated HIITs in these
classes. I got my HR up to 220-age a couple of times,
and for more than just a few seconds in this and the Cardio Tae-Boxe classes.
But in Buns of Steel.. we REALLY work the Glutes, Hammies, Quads, and Core
muscles .. Burn, baby Burn!
60 mins Group-fitness Cardio Tae-Boxe
As I said above.. very Cardio.. but also excellent for
mobility, balance, and the Core excercises at the end of the class are quite
something as well.
60 mins Group-fitness Yoga I
Feels good to focus on
flexibility.. but the balance needed is very interesting as well.
The three classes are back to back
and make for a real good mix
Tuesday
60 mins Ballroom dance class
Wednesday
12 mins rowing WU
A little time to sort of meditate and get my
mind on the gym instead of on what's going on in life.
60 mins strength WO
40 mins cardio
~ HIIT 1min-2min and 3min-3min
Thursday
60 mins Group-fitness Yoga II
A more advanced class..
interesting..and challenging.
Friday
4 - 6 hours
hiking
Saturday
Day off
Took me to the end of April to know that
I can do well in the Monday group-fitness classes, and change my off day from
Sunday to Saturday. Doing my WO the day after hiking was really a challenge.
Sunday
12 mins rowing WU
A little time to sort of meditate and get my
mind on the gym instead of on what's going on in life.
60 mins strength WO
40 mins cardio
~ HIIT 1min-2min and 3min-3min
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WEIGHTS Program #6
I took a break from the
weights workouts..for 3 WOs before starting my new Program.
Was going to miss 1 WO because of a dentist appointement anyways.
I think what I wrote
on April 30th best describes why I needed it..
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I
thought that putting my rest day between the Hike and the WO would be enough
to get back some strenght.. but my body seems to be saying : "
HO NO! I know you'll go on and
on for 4 or 5 hours.. so DON'T MAKE ME WORK THAT HARD"..
while my mind is trying to convince it by thinking "Come
on.. just a few minutes at a time.. give it all you've got.. won't go on for
hours, I promise! " .. but
my body doesn't believe me.
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However I have to say that I had asked the
trainer to give me a program to "learn the classical exercises".. and I
definately learned a number of them. and feel I attained the objectif of Program
#6.
WEIGHTS Backpacking ~ Program
#7
I'm glad to get back into
something specific for my activities.
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WORK-OUT
Programm #7
by
Steve
Lussier,
BSc Kinesiology
is Chief Trainer at
Energie Cardio (pics of the gym ).
This time I asked Steve for a program
to help me with my mountain hiking, and with backpacking. I said I could do
it twice a week, and maybe have a 3rd WO without the legs to do
instead of the Buns of Steel group fitness class on Mondays.
All weights as on First
Work-Out : May 13th
1) Step-Ups 2 x 15 ;
DB 8s
On Reebok steps with +6 sections (total 16")
3-0-3
This is higher than I'm used to.
also.. very important to ONLY use the leg on the step, and NOT tu push off
the floor. 15 on one side before changing.
2) Step-Downs 2 x 15 ;
DB 8s
On Reebok steps with +4 sections (total 12")
3-0-3
I go almost down and up again..
15 on one side before changing.
3) Hip extensions on Swiss
ball 2 x 15 ; Ankle
weights 8s abs on ball
and elbows on the ground 3-0-3
4) Bent over rows on low
pully, narrow hold 2 x 12 ;
80 lbs
3-1-2(pull)
5) 1 arm row on high pully,
narrow hold, on Bosu : flat side up
2 x 12 ; 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 Front raise
on Bosu : flat side down. 2 x 12 ;
DB 10s 3-0-3
8) Hammer Curls, front foot
on Bosu. 2 x 12 ; DB 15s
3-0-3
9) Push-downs on Freedom
Trainer
2 x 12 ; 50 lbs
3-0-3
10) Bosu Crunchs 2
x 15 ; DB 5 Arms above head
3-0-3
This SO depends on where we sit on the Bosu.. and how much we bend our
knees or extend our legs.. any little change makes the difficulty vary alot.
11) Side Bends one
hand at ear, 2 x 15 ; DB
25
3-0-3
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CARDIO
Going really well. Hard work but I feel the results. Took
a break for a week at the same time as from my Weights WOs. even though I didn't
feel I needed it. Doing mostly 1min-2 min , and 3min-3min intervals. I'll leave
the 15sec-90sec intervals for pre-ski training next fall.
YOGA
With the addition of Yoga since April 10th.. I
can't help but get better flexability. Though I must say.. flexibility is the
most difficult thing to get back.. and while I was learning to walk and get
strong.. I completely stopped thinking about this aspect of training.. I'm
paying for that now.
HIKING
When I have the time.. I do 4 up&down hikes at St-Hilaire on Fridays..(5-8 hours)
That's more than I got to in the past years before the weather is too hot in July.. so
it's going great.
DANCING
We still have the ballroom dance classes til the
end of the month, and go dancing in Montréal
at the
Do-Ré-Mi
or the Rendez-Vous, but the outdoor activities are taking over like every year
at this time.
TESTING
mid - April
Nothing can be as good as a qualified instructor passing tests that they know
well.. but I had to do what I could so asked my boyfriend to check the web page
photos and videos for the
The Functional Mouvement Screen
and evalutate me.
According to him... I passed all the tests with flying colors but he also took
pictures that I looked at and I noted how I felt.
| 2
minutes each : |
| TEST # 1 : Front
Plank |
easy |
| TEST # 2 : Side
Planks Left and Right |
no
problem |
| TEST # 3 : Back
Extension |
easy |
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According to Gabriel taking photos and
The Functional Mouvement Screen |
| TEST # 1 : Deep Squat
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I can
do it.. but my ankles could be more flexible..(never were) |
| TEST # 2 : Hurdle Step
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good |
| TEST # 3 : In-Line Lunges |
easy |
| TEST # 4 : Shoulder Mobility |
fingers
hooked on good side, touching on bad shoulder down side |
| TEST # 5 : Active Straight Leg Raise |
more
than asked for |
| TEST # 6 : Trunk Stability Push-Up |
for
ladies it's thumbs at the chin, I did thumbs at forehead |
| TEST # 7 : Rotational Stability |
good |
ACHES AND PAINS
LEFT FOOT :
About the only thing really bothering me these
days.. is my left foot..(my
metatarsals that are collapsed.).
the supports I wear sometimes aren't enough when I hike more than 4-5 hours..
or jump around in the group fitness classes.. but I think the worst that can happen is that I have to use crutchs for a few
days after.. so it won't stop me from hiking.
GENERAL HEALTH
Excellent, just some dentistery to come.
DIET
I started a
Blog
named " Mary, Mary, quite contrary.." and am still trying to find the way to
lean down.
WHAT'S AHEAD
Dance classes stop for the summer at the end
of May but we plan to reveiw what we did this year and the past years and make
(for us only) a video of each dance.. to help us remember some of the trickier
passes.
We joined a hiking club and I have two outings planned so
far.. Mount Hurricain on May 20th but am very disappointed to miss Mount
Washington because we have a Dance Gala on the same day.
Maybe I'll change the Buns of Steel
Group fitness class to a Strenght WO without the first 3 (leg) exercises. my
legs get enough additional work on the hiking, and since my arms have alot of
catch-up to do.. it might be a good balance... It would also be easier on my
left metatarsals..
SHORT TERM
GOALS
Plan the summer vacations..
ride my bike..
Sincerely,
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