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SATURDAY,  May 10th 2014 7h15 PM BALLROOM DANCE PRACTICE  at home 45 mins  Triple-Swing, Chacha , Rumba, Tango, Viennese Waltz (Musette), Merengue, Samba, Mambo  to music. Just before the hockey game with Manouane. BED AT 101h30 PM

SUNDAY, May 11th 2014 Manou visits for Mothers' Day : I get roses and a joke, we laughed alot.. oh and a wonderful big M Day's card, and last week a heart momento from the girls, and a wonderful lunch and supper by Gaby, I'm so lucky. Mothers' Day JOKE  from Manouane  LOL banner Picture taken by Manouane 5h37  PM  JOGGING FROM HOME — level 5 : Two times around : Figure 8 : Bousquet, St-François, St-Jacques, Desmarais, Bousquet, St-Jacques, Desmarais, Bousquet home. total : 5,02 km 38 mins  / AveHR  151  90% / MaxHR  164  98%  / 278 cals / 25 % fat / 37 mins InZone (75%+)  Glad I did it. the weather was nice but windy! BED AT 11h30 PM

MONDAY, May 12th 2014  4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 52 mins  / AveHR  107 64% / MaxHR  151 90%  / 213 cals / 50 % fat / 13  mins InZone (75%+) Difficult, but mostly because my lower back hurts and I didn't eat well all WE. I also probably feel the jogging as well 5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  42 mins / AveHR  106 63% / MaxHR  136 81 %  / 164 cals / 55 % fat / 08 mins InZone (75%+)  I'm not worth much today, I leave before the end so that I don't hurt myself. BED AT 10h30 PM

TUESDAY,  May 13th 2014 7h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Triple-Swing, Chacha , Rumba, Tango,  Merengue, Samba, to music. BED AT 9h00 PM

WEDNESDAY,  May 14th 2014 7h00 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X Just me, Gaby has his Lawn Mower Workout lol I do the WO with the DVD on a LapTop in silent mode, while watching Game 7 of Canadiens /Bruins..1/4 finales for the Cup.. or Semis for the Conference..Montreal wins 3-1 . #06 Kenpo X saunders stretch cycle warm-up 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 DIET Still eating WAY TOO MUCH when I get home from work., good stuff, but tooooo much. planned BED AT 10h30 PM

THURSDAY, May 15th 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (9 players ) We only play 2 hours, and I would have stayed, but everyone thought it was too warm or didn't feel well. I think wearing a headband helped me alot with the heat. My serices are getting more consistant. BED AT 11h15 PM

 

FRIDAY, May 16th 2014 BALLROOM DANCE Rework on my notebook for the 10 dances. 1 page of list and 1 page for notes per dance 2        Cha-cha 1         Côte à côte combiné & Cuban Breaks 2         Solo 3         Passe, hésit. & cuban Breaks 4         Contre-promenade & flick 5         Zigzag hésitation 6         Jetée- passe tours à gauche 7         Boîte ouverte & Stop ’n go 8         Enroulement 9         Contr ast  / Criss Cross Contrast 10       5e  renversé /  prom.  renversée 11       Ciseau en promenade 12       Croisé sycopé   NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 56 mins  / AveHR  115 69% / MaxHR  157 94%  / 254 cals / 45 % fat / 17  mins InZone (75%+) feeling good.   8h15 PM BALLROOM DANCE PRACTICE  at home 60 mins   Rumba, Tango : DIET Starting again BED AT 10h30

SATURDAY,  May 17th 2014 8h30 PM BALLROOM DANCE PRACTICE  at home 1h30 mins  Triple-Swing, Chacha , Rumba, Tango, to music.As planned using our new Carnets de danse BED AT Midnight

SUNDAY,  May 18th 2014 BALLROOM DANCE Finish Our Carnet de Danse WARDWORK  1H30  8h30 PM BALLROOM DANCE PRACTICE  at home 1h30 mins  BED AT 10h30 PM

MONDAY, May 19th 2014  BALLROOM DANCE Take notes from VHS videos that Gaby transfered on my Computer, for now mostly for tango but also noted all the "minutage" timing for the full films It took along time but it will help alot. 4h28 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 53 mins  / AveHR  129 64% / MaxHR  159 90%  / 295 cals / 35 % fat / 33  mins InZone (75%+) Feeling good and working hard 5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  51 mins / AveHR  124 74% / MaxHR  155 93 %  / 167 cals / 40 % fat / 27 mins InZone (75%+) Still alive, lol ,note from the next day : I' have DOMS in my quands and glutes.. 8h30 PM BALLROOM DANCE PRACTICE  at home 30 mins.. mostly talking about technique. BED AT 10h30 PM

TUESDAY,  May 20th 2014 8h00 PM BALLROOM DANCE PRACTICE  at home 1h30 mins  , Rumba, Tango,  BED AT 9h00 PM

WEDNESDAY,  May 21st 2014 8h15 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Triple-Swing, Chacha , Rumba, Tango,  Merengue, Samba, to music. BED AT 11h00 PM

THURSDAY, May 22nd 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (9 players - 6 for last game /me likey ) I play ok but hurt my right hand middle finger when I get a ball straight on my straight fingers. When will I learn to make a fist for difficult hits?? On another note Gabriel makes a joke about Passe-hésitation-et-zig-zag dance step but it doesn't exist in dance, just in volleyball lol GYMNASTICS And finally talking with Geneviève about carwheels (she's a gymnast) I dare try a cartwheel. do 2 and they are terrible though Geneviève says they are good, ofcourse she means for my first cartwheels in about 40 years. I was TERRIBLY scared for my first one before I started but didn't hesitate to much, just dove in. BED AT 11h15 PM

FRIDAY, May 23rd 2014 BALLROOM DANCE — Transfer our videos onto my computer and watch chacha and rumba 3 times each pass to try and learn the steps a little more. NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 48 mins  / AveHR  124 74% / MaxHR  219 131%  / 251 cals / 40 % fat / 24  mins InZone (75%+) My sprained finger hurts but I'm able to do all of the stuff. including the killer abs at the end. (after I stop my HR monitor. I'm sceptique bout the maxHR  but whatever.. it was a hard workout..   9h45 PM BALLROOM DANCE PRACTICE  at home 1h30 mins  Chacha (10) , Rumba (11), Tango (11) , Triple-Swing ( 17) : to music, see how many passes Gaby remembers in each of the 4 dances.. and I thought (8) would be good!  BED AT 10h30

SUNDAY,  May 25th 2014 7h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins  Triple-Swing, planned BED AT 10h30 PM

MONDAY, May 26th 2014  4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 54 mins  / AveHR  128 77% / MaxHR  135 90%  / 226 cals / 40 % fat / 17  mins InZone (75%+) 5h291 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  52 mins / AveHR  150 90% / MaxHR  222 137 %  / 314 cals / 25 % fat / 8 mins InZone (75%+) Often over my inZone HR and so I don't believe it at all :/ BED AT 10h30 PM

TUESDAY,  May 27th 2014 Big day at work, but tired. Phone Dr Arpin as she told me to 3 weeks ago, but she doesn't call back. ACHES & PAINS I find a good way not to feel my aching right shoulder when I raise my arm : I make a fist with my right hand and since my sprained finger hurts when I bend it, I don't feel my shoulder anymore! LOL 7h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Chacha & Rumba planned BED AT 10h30 PM

WEDNESDAY,  May 28th 2014 Bonne fête Manouane! Contente d'être allé te voir ce soir :) BED AT 11h30 PM

THURSDAY,  May 29th 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (9 players - 8 for last game /me likey ) Ends at 9h00 but it's ok, cause we wern't many and I hurt the same finger as last week. I tape it to my index finger for a while, but it's hard to play.. even to serve with a taped finger.. bizarre! Something good though, this is the first week that I actually can follow a serve from the time it is done and see it's curve or whatever. I guess my brain is starting to get used to volleyball :) / Next week is the last one until september. too bad, though it might be good for my finger. BED AT 10h30 PM

FRIDAY, May 30th 2014 GYMNASTICS Do a couple Wall Handstands before class, but not enough to really call it a practice. I'll need to be more consistant if I want to be better at it. NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 53 mins + abs / AveHR  128 77% / MaxHR  159 95%  / 289 cals / 35 % fat / 30  mins InZone (75%+) Very intense : 4  rounds of 2 sets of 5 exercises 15-25 times each, with jog/run inbetween sets. No class on June 13th, they are building an addition to the gym and the gym will be closed for 4 days.  7h00 PM BALLROOM DANCE PRACTICE  at home 1h30 mins  Film ourselves on passes we learned in over 10 years ago and don't want to loose. Good practice at the same time. BED AT 10h30

SATURDAY,  May 31st 2014 ACHES & PAINS & DOMS Doms all over from yesterday's WO and my finger is still swollen and hurts from volleyball. Gabriel has alot of lawn to mow so we don't even practice Ballroom dancing. What a wasted day for me. My fault. BED AT 10h30 PM

SUNDAY, June 1st 2014 GYMNASTICS 2 handstands, but my back hurts so I don't fee confident. 9h05 AM Zumba ~ GROUP FITNESS with Karolann Paris.  52 mins / AveHR  118 71 % / MaxHR  150 90 %  / 241 cals / 45 % fat / 21  mins InZone (75%+) Would have been very pleasant if my Lower back (left side) hadn't acted up that much. I only go to Zumba on Sundays and there hasn't been any for 2 weeks, They started the new choreographies on Tuesdays, so many of the girls seemed to know them. I followed quite well, and liked them alot. some Bollywood and Baladi style movements. 9h00 PM BALLROOM DANCE PRACTICE  at home 40 + 20 mins  Samba review.. take a break 'cause my back hurts but continue a bit after. Helps to have the steps en video. BED AT 10h30 PM

MONDAY,  June 2nd 2014 On Injured List : lower back left side 7h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins  Samba is nice with music. planned BED AT 10h30 PM

TUESDAY,  June 3rd 2014 On Injured List : lower back left side 7h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins  Samba is nice with music. BED AT 10h30 PM

WEDNESDAY,  June 4th 2014 On Injured List : lower back left side 7h00 PM BALLROOM DANCE PRACTICE  at home 1h200 mins  slow waltz.. counting BED AT 10h30 PM

THURSDAY,  June 5th 2014 On Injured List : lower back left side / but at least my volleyball sprained finger is better. 6h45 PM VOLLEYBALL  I don't go with Gaby  at Granby, EURÉKA school It's the last evening of the year, but my lower back still hurts too much. Even sitting on the bench would make it better. It's too bad 'cause I really the Gang. RAMBLING On nous dit de sortir de notre zone de confort pour nous dépasser à l'entraînement.  Je l'ai toujours dit et je l'ai appliqué à mon entraînement personnel. Mais je crois qu'au long des années.. depuis environs 45 ans que je m'entraine, ma zone de confort est allé à la limite de mes possibilités.. et encore.. faut-il faire la différence entre zone de confort physique et zone de confort mental? en tout cas.. quand je fais les entraînements genre Cardio-Militaire.. et qu'on fait un nouvel exercice.. je dois faire attention comme quand je fais un nouvel exercice dans un programme d'entrainement à la maison. Depuis déjà quelques années je savais qu'il ne fallait pas que j'embarque dans des situation où un entraineur me pousse à aller "au maximum".. car je sais que mon "maximum" est de loin dépassé mes limites, car je me pousse assez toute seule. mais là.. je réalise qu'il ne faut pas que j'écoute un entraineur qui me dit de sortir de ma zone de confort... BED AT 10h30 PM

FRIDAY,  June 6th 2014 On Injured List : lower back left side but getting better.. 7h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins  Chacha & TripleSwing BED AT 10h30 PM

SUNDAY,  June 8th 2014 On Injured List : lower back left side VOLTARIN EMULGEL Watch Tennis.. Roland Garros.. Nadal wins vs  Djokovic 2h00 PM and 6h00 PM BALLROOM DANCE PRACTICE  at home 2 x 30 mins  Rumba & Slow Waltz BED AT 10h30 PM

MONDAY, June 9th 2014 On Injured List : lower back left side VOLTARIN EMULGEL 8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 Very Modified due to injury 42mins ~ no HR monitor but  Xoom as timer with SPARTACUS APP. and Cell for the time between rounds Steps at 8" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel . I'm not sure that I shouldn't have stopped after te first round.. we'll see tomorrow.. SPARTACUS :  1 min each. Do the whole thing 3 times MODIFIED low intensity, low impact. just to start to  move a little after a week of rest.. 1 Step-ups L/R Step-ups L/R 2 Traverses Traverses no jumps 3 Power Squats Power Squats Step-ups Step-ups 4 Dips Overhead triceps extensions Overhead triceps extensions Bicep curls 5 Skaters Skaters - no jumping 6 Push-ups Plank Plank stretch 7 Pneus rapides L/R Pneus rapides L/R 8 Jump squats L/R Jump squats L/R no-jump no-jump 9 Butt lifts (hamstrings) Butt lifts (hamstrings) 10 Corners Corners - nice and easy.. BED AT 10h30 PM

TUESDAY,  June 10th 2014 On Injured List : lower back left side VOLTARIN EMULGEL Big dau at work, move alot. Doesn't help my back 8h20 PM  BALLROOM DANCE PRACTICE  at home 1h20 mins  Sa mba BED AT 10h30 PM

WEDNESDAY,  June 11th 2014 Day off from work. have a day to take and decide to take it in the mid-week so that the work doesn't pile up for Monday, since I don't work on Fridays.. On Rehab : lower back left side PIANO ~ haven't played for ages.. would be good for my volleyball fingers.. start from scratch.. off and on all afternoon. Elena has her first piano lesson today. M says it goes very well. 7h15 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X Nice WO for Rehab.. go at 90% but it's not as difficult as Cardio Militaire.. so it counts for about 75% which is what I wanted. The gym will be closed for expansion for the next four days, so I won't be tempted to do too much too soon. #06 Kenpo X saunders stretch cycle warm-up 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 8h30 PM  BALLROOM DANCE PRACTICE  at home 1h00  Samba BED AT 10h30 PM

THURSDAY,  June 12th 2014 On Rehab : lower back left side / last day if no relapse.. 8h30 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%+)  #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 BED AT 11h00 PM

FRIDAY,   June 13th 2014 10h02 AM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X I have to modify some of the exercises, so I do some steps and use the TRX for push-ups and triceps.. 36 mins+ / AveHR  136  81% / MaxHR  152  91%  / 226 cals / 35 % fat / 28 mins InZone (75%+)  #01+ Interval X+ Warm-up each exercise is done at 3 levels : easy - fair - extreme 1- run in place 20-20-20 secs 2L- knee kick, front kick 10-10-10 secs 2R- knee kick, front kick 10-10-10 secs 3- hop squats 20-20-20 secs 4L- charleston kick 10-10-10 secs 4R- charleston kick 10-10-10 secs 5L- Loading Dock 10-10-10 secs 5R- Loading Dock 10-10-10 secs 6- jockey squats 20-20-20 secs 7- tires 20-20-20 secs 8- speed skaters 20-20-20 secs 9- 3 count pushups 20-20-20 secs 10R- 80/20 squats 10-10-10 secs 10L- 80/20 squats 10-10-10 secs 11R- side lunge, side kick 10-10-10 secs 11L- side lunge, side kick 10-10-10 secs 12- deep Jack seats 20-20-20 secs 13- plyo lunge 20-20-20 secs 14- Jacks 20-20-20 secs 15- Carlito 3-way push-ups 20-20-20 secs Repeat 15 to 1! cool-down & stretch   DIET  BAD.. really have to get back on track. .     BED AT 10h30  PM

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