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SATURDAY,  October 8th 2011

Lunch at Bernard & Céline's

2h00 PM Stéphanie Godin's wedding
4h00 PM wedding reception at Lac Delage

7:40 to 11:40.. Dance almost non-stop.. end up with Shin Splints en both legs.. In french that's Périostites tibiales , but it was fun

BED AT 00h30 AM at Bernard & Céline's

SUNDAY,  October 9th 2011
 

 

BED AT 9h30 PM  at Bernard & Céline's

MONDAY,  October 10th 2011
Thanksgiving holiday and it's a very warm and beautiful day.

Mont St-Anne
 with Gabriel
HIKING  start at  9h00   ~  4,5 hours
 WEIGHT OF PACSAC : 20 lbs / 2+2 liters of Water
 ALTITUDE :
TRAILS : up : La Libériste / down : Sentier des Pionniers ~ 
TOTAL LENGTH     12 km

Record high temperatures, and beautiful sunshine.
 

Nice WU station at the start.. but actually it's not good to do static stretching before a sport.  Maybe for a Cool down? The last km of the La Liberiste is up a downhill ski slope and quite challanging.

BED AT 10h00 PM

WEDNESDAY,  October 12th 2011
Shin splints from dancing too much (NOT Ballroom) on Saturday!

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
 en Merengue : Illusion et Petite fenêtre ,  Rumba : Aïda et Tours Lasso

BED AT 10h30 PM

FRIDAY,  October 14th 2011
Dr Poulin calls, I'll need to go to the hospital for a day..

8h00 PM BALLROOM DANCE PRACTICE   at home
 2h00 mins  mostly Chacha.. film 3 steps we had "almost" forgotten,  then some Tango

BED AT 11h00 PM

SUNDAY,  October 15th 2011

Manouane, Massiel, Elena & Véronique come for the afternoon, supper and evening.
  It's verrry good to see them :)

BED AT 10h30 PM

MONDAY,  October 17th 2011

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 54 mins / AveHR  107  64% / MaxHR  158  95%  / 262 cals / 50 % fat / 9 mins InZone (75%+) 
 

ELECTRIC BLACKOUT.. GYM IS CLOSED.. I don't stick around to wait for it to re-open when the currunt comes back at about 7h40 PM

7h30 PM BALLROOM DANCE PRACTICE   at home
1h00 mins à little bit of all of what we've done this year

BED AT 10h30 PM  Sleep very well

TUESDAY,  October 18th 2011

6h39 PM  P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 57 mins+ / AveHR  103 62% / MaxHR  148  89%  / 268 cals / 50 % fat / 16 mins in Zone (75%+)
With Gabriel.. fun :)

8h15 PM BALLROOM DANCE PRACTICE   at home
1h00  practice mostly Samba

BED AT 10h30 PM

WEDNESDAY,  October 19th 2011

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 42 mins+ / AveHR  131 78% / MaxHR  157  94%  / 306 cals / 35 % fat / 27 mins in Zone (75%+)
 13 mins+ / AveHR  993 59% / MaxHR  126  75%  / 53 cals / 55 % fat / 0 mins in Zone (75%+)
WU then main course of Ouragans (first time)..with a number of new exercises that Amélie got from the Congrès Tempsdanse last week-end. then 13 mins of biceps/triceps/abs

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  revision of all that we learned this year and Mambo : Tourniquet et Croisé arrière

planned BED AT 10h30 PM

THURSDAY,  October 20th 2011

7h00 PM  St-Pie / nutrition conference by Amélie Martin "ADIEU LES RÉGIMES! MANGER SANTÉ SANS SE PRIVER" . with Gabriel, nice evening.Not much we didn't know.. but it's good to have it said again.
includes a 10 week plan for those who want to get back on the right track :

week 1 add fruits and veggies
 week 2 drink more water
week 3 eat less fat
week 4 choose whole grain cerials
week 5 healthy deserts
week 6 eat fish and legumes (beans etc)
week 7 improve the quality of the fat you eat
week 8 eat less sugar
week 9 do more fitness activities
week 10 evaluate

BED AT 10h30 PM


FRIDAY,  October 21st 2011

DIET Write to Manou about yesterday's nutrition conference. As for me.. It gave me quite a boost of motivation for maintaining, and that helps alot in the Chips/beer/chocolate cake/ Ice-cream evening at for DH's bday in Granby!

BED AT 1h00 AM

SATURDAY,  October 22nd 2011

6h30 PM BALLROOM DANCE PRACTICE   at home
1h30  practice Rumba & Mambo With Gabriel..but he doesn't feel well.

planned 8h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 a year ago : 53 mins+ / AveHR  131  77% / MaxHR  154  91%  / 534 cals / 40 % fat / 40 mins InZone (75%+) 
Watch a DVD instead. Pirates des Caraïbes III

planned BED AT 11h00 PM

SUNDAY,  October 23rd 2011
Happy bday Massiel!

1h48 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 a year ago : 53 mins+ / AveHR  131  77% / MaxHR  154  91%  / 534 cals / 40 % fat / 40 mins InZone (75%+) 
(wgt 134 ) :  53 mins+ / AveHR  134  80% / MaxHR  156  93%  / 404 cals / 35 % fat / 42 mins InZone (75%+) 
With Gabriel.. It's his first time in a long time. I hope he won't get discouraged at starting over, I know how difficult it is.  As for me.. I put alot of intensity , and sometimes do more than what is on the DVD.. and feel good, though I find it very hard as well.and some I can't do because I did too much just before. Good WO

planned 6h30 PM BALLROOM DANCE PRACTICE   at home
1h30  practice

planned BED AT 11h00 PM

MONDAY,  October 24th 2011
 

4h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 50 mins+ / AveHR  121  72% / MaxHR  160  96%  / 316 cals / 40 % fat / 22 mins InZone (75%+)   
mins already feeling yesterday's WO.. but still work hard.
The bonus was :

8 shuffles right 4 directions x 1 jump squats 8 shuffles left 4 directions x 1 jump squats
8 shuffles right 4 directions x 2 jump squats 8 shuffles left 4 directions x 2 jump squats
8 shuffles right 4 directions x 3 jump squats 8 shuffles left 4 directions x 3 jump squats
8 shuffles right 4 directions x 4 jump squats 8 shuffles left 4 directions x 4 jump squats
8 shuffles right 4 directions x 5 jump squats 8 shuffles left 4 directions x 5 jump squats
8 shuffles right 4 directions x 4 jump squats 8 shuffles left 4 directions x 4 jump squats
8 shuffles right 4 directions x 3 jump squats 8 shuffles left 4 directions x 3 jump squats
8 shuffles right 4 directions x 2 jump squats 8 shuffles left 4 directions x 2 jump squats
8 shuffles right 4 directions x 1 jump squats 8 shuffles left 4 directions x 1 jump squats

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins+ / AveHR  109  65% / MaxHR  153  92%  / 309 cals / 45 % fat / 16 mins InZone (75%+) 
Time out after about 30 mins, cause a lady fainted . An ambulance was called and she was taken out on a stretcher so we don't do the cardio we were supposed to between the 100 biceps / 100 shoulders / 100 tricpes!

6h37 AM BODY PUMP 77 ~ GROUP FITNESS with Pierre Luc
51 mins+ / AveHR  108  65% / MaxHR  144  86%  / 256 cals / 55 % fat / 8 mins InZone (75%+)  .
Pierre-Luc sayes to up the weights but I'm really in it for the endurance.. more would be dangerous.. I can hardly finish the sets as it is. So I must be at the right weights for me now.

7h35 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
 57 mins+ / AveHR  134  80% / MaxHR  152  91%  / 432 cals / 35 % fat / 47 mins InZone (75%+) 
The last 10 mins are hell.. but I stick it out.

BED AT 10h45 PM 

TUESDAY,  October 25th 2011

4h40 PM BALLROOM DANCE PRACTICE   at home
1h00  practice Mambo & Merengue

BED AT 10 h00 PM

WEDNESDAY,  October 26th 2011

12h06 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 51 mins+ / AveHR  123 74% / MaxHR  161  96%  / 331 cals / 40 % fat / 29 mins in Zone (75%+)
The bonus was cardio interavals : Could have been done with 5 sec increments for 12 mins

"pneus rapides" 10 secs 50 secs up-down on 8" steps-slow
"pneus rapides" 20 secs 40 secs up-down on 8" steps-slow
"pneus rapides" 30 secs 30 secs up-down on 8" steps-slow
"pneus rapides" 40 secs 20 secs rest
mountain climbers 50 secs 10 secs rest
mountain climbers 60 secs 0 secs rest

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  Mambo, Triple Swing & Slow Waltz.

planned BED AT 10h30 PM

THURSDAY,  October 27th 2011

4h40 PM BALLROOM DANCE PRACTICE   at home
1h30  Review most of what we have are supposed to know.

BED AT 10 h00 PM

SATURDAY,  October 29th 2011

1h48 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 at max last Sunday :  53 mins+ / AveHR  134  80% / MaxHR  156  93%  / 404 cals / 35 % fat / 42 mins InZone (75%+) 
at good WO  today  : 53 mins+ / AveHR  128  77% / MaxHR  155  93%  / 374 cals / 40 % fat / 34 mins InZone (75%+) 
Doing it honest but easy 'cause I don't want to be too tired at the Halloween party tonight. It felt good

HALLOWEEN PARTY DANCE EVENING at Le Sodanse

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.

Haven't danced at an evening in a long time.

We did all right! but we definatetly need to go dancing more ofthen, at least once a month.. maybe twice?..

 

BED AT 2h00 AM

SUNDAY,  October 30th 2011

1h00 PM  P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 40 mins / AveHR  114 68% / MaxHR  144  86%  / 220 cals / 50 % fat / 10 mins in Zone (75%+)
Short version 'cause we're leaving for the afternoon (movie Mousquetaires 3D)

PLANNED 8h15 PM BALLROOM DANCE PRACTICE   at home
1h00  practice mostly Samba

BED AT 8h00 PM !!

MONDAY,  October 31st 2011
 

4h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 58 mins / AveHR  114  72% / MaxHR  152  96%  / 326 cals / 45 % fat / 18 mins InZone (75%+)   

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins+ / AveHR  119  71% / MaxHR  159  95%  / 325 cals / 45 % fat / 23 mins InZone (75%+) 
Easier class than last week

6h38 AM BODY PUMP 77 ~ GROUP FITNESS with Pierre Luc
59 mins / AveHR  102  61% / MaxHR  130  78%  / 263 cals / 55 % fat / 2 mins InZone (75%+)  .
Good class but I don't over do it..

7h38 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
 58 mins / AveHR  136  81% / MaxHR  155  93%  / 451 cals / 35 % fat / 45 mins InZone (75%+) 
Much easier than last week 'cause I start off less tired. See my boss in back of the class. She loves Zumba and does Brenda Lee's classes 3 times a week.

BED AT 10h30 PM  but wake up at 3h30 .. guess I'm still on yesterday's 10h00 of sleep!

TUESDAY,  November 1st 2011

7h00 PM BALLROOM DANCE PRACTICE   at home
45mins  practice the new stuff from this year + watch our dance steps on the TV for another 45 mins. just to review.

BED AT 9 h00 PM

WEDNESDAY,  November 2nd 2011

12h00 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 47 mins+ / AveHR  132 79% / MaxHR  159  95%  / 351 cals / 35 % fat / 35 mins in Zone (75%+)
Very cardio, worried a little about the Zumbathon in 10 days..

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Slow Waltz. "la Renverse" looks so simple but we really didn't get enough time to practice it.

7h00 PM BALLROOM DANCE PRACTICE   at home
45mins  Figure-out, film and write-out the step we learned .

BED AT MIDNIGHT

SUNDAY,  October November 6th 2011
Normal time.. (set clock back 1 hour)

1h00 PM  P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 full version .. with Gabriel but don't feel like wearing my HR monitor.. Train Hard, Good WO
 

7h30 PM BALLROOM DANCE PRACTICE   at home
1h30  practice Merengue, Merengue, Merengue..

planned BED AT 10h30 PM

MONDAY,  November 7th 2011

4h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 57 mins / AveHR  112  67% / MaxHR  160  97%  / 256 cals / 45 % fat / 11 mins InZone (75%+)   

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 63 mins+ / AveHR  119  71% / MaxHR  159  95%  / 325 cals / 45 % fat / 34 mins InZone (75%+) 
Very hard class 4 x 3 x 2 mins of 2 exercises.. forget to stop my HR monitor between classes

6h37 AM BODY PUMP 77 ~ GROUP FITNESS with Pierre Luc
57 mins / AveHR  100  60% / MaxHR  128  77%  / 245 cals / 60 % fat / 1 mins InZone (75%+)  .
Good

7h37 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
 58 mins / AveHR  130  78% / MaxHR  151  90%  / 413 cals / 40 % fat / 43 mins InZone (75%+) 
Ready for Saturday

BED AT 9h30 PM 

TUESDAY,  November 8th 2011

8h30 PM BALLROOM DANCE PRACTICE   at home
45mins  practice the new stuff from this year + Merengue

BED AT 10 h00 PM

WEDNESDAY,  November 9th 2011

12h00 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 47 mins+ / AveHR  132 79% / MaxHR  157  94%  / 351 cals / 35 % fat / 38 mins in Zone (75%+)
22 stations alternating weights and cardio stuff. each : 60 secs regular , 30 secs max speed. In the push-ups section I did 30 toe push-ups in 60 secs, and 30 knee push-ups in 30 secs

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Slow Waltz. "la Renverse"  & review la Spirale en continuité

BED AT 10h30

THURSDAY,  November 10th 2011

7h00 PM BALLROOM DANCE PRACTICE   at home
60mins  practice the new stuff from this year , the merengue to music and review the chacha :  we have to ask about the "Zig zag hésitation"..

BED AT 10h00 PM

FRIDAY,  November 11th 2011

12h00 NOON ZUMBA ~ GROUP FITNESS with Amélie Martin
 48 mins+ / AveHR  116 69% / MaxHR  147  88%  / 282 cals / 45 % fat / 19 mins in Zone (75%+)
Haven't done Zumba with Amélie for a long time.. but I really need get out of the Workplace for a while. And I wanted to do some before tomorrow's Zumbathon.

BED AT 9h30

SATURDAY,  November 12th 2011

ZUMBA/SPIN-O-THON for Charity (Opération Enfant Soleil)

10h30 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
 60 mins / AveHR  139  83% / MaxHR  159  95%  / 481 cals / 30 % fat / 50 mins InZone (75%+)   
Feeing great. Lots of atmoshpere with Disco lighting and continus dancing. Chantal iand Kevin are planning to do the 4-5 hours as well

11h36 AM ZUMBA ~ GROUP FITNESS with Amélie Martin
58 mins+ / AveHR  134  80% / MaxHR  157  94%  / 437 cals / 35 % fat / 41 mins InZone (75%+) 
Amélie seems almost surprised that we all can fallow her coreographies :)

12h37 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  130  78% / MaxHR  160  96%  / 404 cals / 40 % fat / 35 mins InZone (75%+)  .
This is getting difficult but I'm still giving it my 110%..
 

1h41 PM SPINNING ~ GROUP FITNESS with Christian
 60 mins / AveHR  133  80% / MaxHR  155  93%  / 466 cals / 35 % fat / 44 mins InZone (75%+) 
Got my energy back, it's good to sit down.. but we do ALOT of spinning standing up.

2h59 PM SPINNING ~ GROUP FITNESS with Nathalie
 51+ mins / AveHR  124  74% / MaxHR  140  84%  / 335 cals / 45 % fat / 28 mins InZone (75%+) 
Start the hour with cramps front and back in my left leg. I don't exagerate in the resistance  cause I want to finish the hour. I do. And I must say I'm proud. Often people say I'm crazy to do 4 hours training on Mondays.. but today I feel like I did my marathon. 

All evening I have quite a few cramps in my left quads and hamstrings each time I bend à little too much my knee or straighten a little to my my leg. But they just remind me that I stuck in there for the full 5 hours :)

 

7h00 PM BALLROOM DANCE PRACTICE   at home
 45 mins  practice the merengue, slow waltz and chacha :  no music.. Gaby really hurt his right shoulder (at work on Wednesday) so we're taking it easy.. Suits me fine!!!
 

BED AT 9h30 PM 

MONDAY,  November 14th 2011

4h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 2h07 mins / AveHR  112  67% / MaxHR  158  95%  / 688 cals / 43 % fat / 11 mins InZone (75%+)   
Very hard class 4 x 3 x 2 mins of 2 exercises.. forget to stop my HR monitor between classes

6h39 AM BODY PUMP 77 ~ GROUP FITNESS with Pierre Luc
57 mins / AveHR  100  59% / MaxHR  130  78%  / 288 cals / 60 % fat / 1 mins InZone (75%+)  .
Good

7h38 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
 53 mins / AveHR  130  78% / MaxHR  147  88%  / 374 cals / 40 % fat / 38 mins InZone (75%+) 
Ready for Saturday

BED AT 9h30 PM 

TUESDAY,  November 15th 2011

8h30 PM BALLROOM DANCE PRACTICE   at home
45mins  practice the new stuff from this year + Merengue + Chacha

planned BED AT 10 h00 PM

WEDNESDAY,  November 16th 2011
Liquid diet getting ready for tomorrow.

12h03 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 42 mins+ / AveHR  117 70% / MaxHR  145  87%  / 247 cals / 50 % fat / 15 mins in Zone (75%+)
week, but glad that at least I did some,

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Slow Waltz. "la Renverse"  & review la Spirale en continuité

BED AT 10h30

FRIDAY,  November 18th 2011
Colonoscopy yesterday went VERY well.. but can't drive the car 'til 10h30 and decide to take the day off from work

planned BED AT 9h30

MONDAY,  November 21st 2011

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 57 mins / AveHR  113  68% / MaxHR  154  92%  / 315 cals / 45 % fat / 22 mins InZone (75%+)   


 5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  116  69% / MaxHR  149  89%  / 320 cals / 45 % fat / 27 mins InZone (75%+)   
 

BED AT 9h30 PM 

TUESDAY,  November 22nd 2011

8h30 PM BALLROOM DANCE PRACTICE   at home
60mins  practice the new stuff from this year + Merengue + Chacha

planned BED AT 10 h00 PM

WEDNESDAY,  November 23rd 2011

12h03 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins+ / AveHR  134 80% / MaxHR  157  94%  / 401 cals / 35 % fat / 38 mins in Zone (75%+)
Feeling great

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Chacha and NewStep in Tango (Contraste)

10h10 PM BALLROOM DANCE PRACTICE   at home
20 mins  practice the new step

BED AT 10h30

THURSDAY,  November 24th 2011

7h00 PM P90X ~ HOME FITNESS with Tony Horton — # 01 Chest & Back
51 mins+ First time in a long time, but I'll try to do it every Thursday for a while.

 BED AT 10h30

FRIDAY,  November 25th 2011

8h00 PM BALLROOM DANCE PRACTICE   at home
1h30 mins  practice Mambo & Chacha

planned BED AT 11 h00 PM

MONDAY,  November 28th 2011

4h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 54 mins / AveHR  114  68% / MaxHR  152  91%  / 304 cals / 45 % fat / 20 mins InZone (75%+)   


 5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 40 mins / AveHR  121  72% / MaxHR  160  96%  / 253 cals / 40 % fat / 17 mins InZone (75%+)   
17 mins / AveHR  100  60% / MaxHR  124  74%  / 73 cals / 65 % fat / 0 mins InZone (75%+) 
 

BED AT 9h00 PM 

WEDNESDAY,  November 30th 2011

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 56 mins+ / AveHR  119 71% / MaxHR  159  95%  / 344 cals / 40 % fat / 25 mins in Zone (75%+)

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Tango (Contraste) practice

BED AT 10h30

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