Week #1

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Week #2

Week #2 Fitness video link: https://www.youtube.com/watch?v=uS_KAnRxF5s&list=LLwqe1IMcn3UG4_WqRT7Zatw

Week #2 Questions

• What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups, sit-ups, wall-squat, side-hops, plank)

For the upcoming fitness appraisal my specific goals include holding the wallsit for atleast 117 seconds in order to achieve the excellent category. In addition, for the plank I would like to hold that position for over 1:30 to reach above average. As for standing balance, I feel as though I can achieve excellent by holding the position for more than 27 seconds. When it comes to the curl-ups, I hope to achieve at least above average by completing a minimum of 33 curl-ups and the same goes for tricep dips. Seeing as though my coordination is not the best, I would like to achieve average for side hops. As for push-ups, I will be trying my hardest to reach above average, however if I can onlly reach average I would be comfortable with such results. Finally, for the 12 minute run I would hope to achieve the same if not higher results than the last time I did it, so my goal is to reach at least the above average category.

• What’s the point of doing a warm up?

The purpose of a warm up is to get the body ready for the workout that is about to take place in order to improve atheltic performance. Other reasons to do a warm up are raise body temperature, increase oxygen supply to the muscles, increase the elasticity of muscles and joint mobility and finally prevent injury from occuring.

• What constitutes a successful warm up?

A successful warm up is one that includes low intensity cardiovascular workout that lasts anywhere from 5 to 8 minutes. Some examples of a successful warm up are walking, light jogging, or biking.

• What’s the point of doing a cool down?

The purpose of a cool down is to allow for the body to recover from the workout. Performing a cool down at the end of a workout is important because it prevents blood from pooling to the lower limbs. In addition, it prevents the feeling of nausea or light-headedness. The cool down also helps to prevent muscle stiffness when stretching is included.

• When is the best time to stretch and why?

There are actually two times in which it is best to stretch. The first time in which it is crucial to stretch is during the warm up. When performing stretches during a warm up, they must be dynamic stretches in order to aid the body in raising it’s temperature. As for after the workout, this is when it is important to perform static stretches. It is the best time to stretch because it prevent muscles stiffness and improves an individual’s flexibility.

• Why is stretching important

It is important to stretch in order to prevent muscle stiffness and improve flexibility. In the long-term, stretching can help avoid muscle and joint injury.

Week #3

Week #3 fitness video link: https://www.youtube.com/watch?v=MmfDZ7DqC3c&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2&t=0s

Week #3 Questions

On a scale of 1-10, what effort did you give the workout this week?

On a scale of 1-10, I would say the effort I gave this week was 8 because I did do the best that I could, however it was a long week, therefore I was quite tired.

List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?

The first example of what would motivae me to stick to a regular exercise routine would be encouragement. In this case, it would help tremendously if someone did the exercises with me. A second example would be exercises that I enjoy doing, for example skiing. A final example would be upbeat music that keeps me energized and excited.

• List three specific barriers or excuses which would prevent you from doing so?

One example of a barrier would be a routine that is too difficult for my fitness level. A second barrier would be lack of time to incorporate the exercise routine. A final barrier would be an exercise that is boring or repetitive.

• What type of workouts and physical activities do you like?

I enjoy cross-country skiing, swimming, volleyball, yoga, as well as class workouts at the gym.

• Do you prefer going to the studio/gym or working out at home?

I prefer going to the gym. The reasons for such is because the gym has more equipment, therefore there are more options of what to do. In addition, I live in an upper duplex and because of this I have to be careful of my noise level. Another reason why I prefer working out at the gym is because they offer classes.

• What could you see yourself doing as exercise for the remainder of your life?

An exercise that I could see myself doing for the rest of my life is swimming because it is so versatile. As well, the routine that I stick to at the gym is something I enjoy doing. Obviously, I would have to change up the specific exercises, however the idea of cardio then weight training is something I’ve always liked and could see myself doing for the remainder of my life.

• How was your nutrition over the course of this week?

I would say my nutrition over the week was healthy because my mother makes me healthy and nutritious meals although I was eating minimal because I was sick. The only day in which my nutrition was not healthy was on Saturday because I was celebrating my birthday with extended family.

• What would you like to change in your nutrition for the following week?

For the following week, a change in my nutrition would be to eat more. The only reason this was an issue was because I was sick. Furthermore, I need to make it a point to make sure I receive the proper amount of protein.

Week #4

Week #4 fitness video link: https://www.youtube.com/watch?v=P6YlA9t-bU0&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2&t=0s

PART 1: I completed that workout in 13 minutes

PART 2: My final score is 5+6

Week #4 Questions

• How does your exercise program fit into your weekly schedule?

My exercise program fits into my weekly school every Thursday. Once I complete my day at stage, I head home and immediatly start my exercise program. I would say it fits into my schedule quite well because it provides me with an outlet after a long stressful day.

• Comment on how easy or hard it is to find the time to exercise.

I would say it is quite easy to find time to exercise because there are always an hour window in which I could get to the gym. The only day in which that is not the case are Fridays because I have an 11 hour day, so by the end I am exhausted. Other than that there are always opportunities for me to get exercise in, even if it has to be at home workouts.

• What are your stress levels before and after exercise?

I would argue tha prior to exercising my stress levels are in the normal to above average. The reason this is such is because I constantly worry about what assigments I have to complete even if I am well-organized and on time. After my workouts, I would say that my stress levels do decrease but not all that much. This is the case because working out does help, however I stress about what I need to do at all time. I would argue that it is during my exercise routine in which I am the least stressed because I am distracted by what I am doing and focusing in to make sure I have the correct form.

• What was your nutritional habit change that you chose last week to do for this week?

The nutritional habits that I wanted to change from last week to this were eating more and getting more protein.

• Did you follow it consistently?

I will say that I did follow the change that I wanted to make because my eating habits have returned to normal, therefore I am eating the regular amount that I normally do. As for getting more proteing, I would say that I did follow this change consistently because over the week I had shrimp, fish and other meat substitutes for pescatarians.

• What will be your next nutritional goal for the following 2 weeks?

My next nutritional goal is to meal prep for the week. This is a goal of mine because I want to eat healthier foods and this can be done by preparing in advance. In addition, when I do not meal prep, I eat foods that I can grab quickly on the go and they are either not healthy or do not have the appropriate nutrients that I need. Therefore, meal prepping is the goal of mine because it will allow me to eat better foods throughout the entire next two weeks.

Week #5

Week #5 fitness video link: https://www.youtube.com/watch?v=5Q6q-cjsfvo

Part 1: It took 14 minutes and 32 seconds to complete

Week #5 Questions

• How many servings of vegetables should you eat each day?

One serving of vegetables is half of the space on your plate for a meal. Therefore each day you should be having 3 portions which are half a plate each day.

• Are you getting enough vegetables?

I would say that there is room for improvement in terms of the amount of vegetables I eat each day. That being said, I make it a point to have both my lunch and dinner filled with fruits and vegetables. Therefore, it is only breaksfast in which there are issues.

• If not, how could you ensure that you do?

To ensure that I receive the correct amount of vegetables each day, I could ensure that vegetables are included in my breakfasts. A fast and simple way in which I can do such is make smoothies that are packed with items such as kale or spinach. Other ways could be to have food items such as cucumber or carrots with my breakfast meal.

• What are your three favorite vegetables?

My three favourite vegetables are brussel sprouts, carrots and zucchini.

• Find a recipe that includes your favorite vegetables and post on your blog.

Link to the recipe: https://www.quirkycooking.com.au/2015/03/creamy-bacon-and-vegetable-soup-use-up-your-leftovers/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly

* I would substitute the bacon for mushrooms, as directed for the vegetarian options.

Week #6

Week #6 fitness video link: https://www.youtube.com/watch?v=2DLeFyWg5WQ&list=LLwqe1IMcn3UG4_WqRT7Zatw

Week #6 Questions

• What have been some major barriers so far in your activity plan?

One barrier that I have had in my activity plan is scheduling the time to go to the gym. These exercises can all be done at home, however for my cardio section I only chose exercises that require machines, therefore I need to go to the gym. Another barrier that I have experienced is overcrowding at the gym. Seeing as though I can only make it to the gym in the evening, it is packed full with people. It is because of this that it causes issue with my plan because either I do not have a location to film or the cardio machine that I want to use are all occupied.

• How have you adapted your plan to overcome these barriers?

In order to overcome these barriers, I have scheduled a set date in which I can go to the gym to film. This day is Saturday morning before work. Another way that I have adapted my plan is to wait for others to leave the space that I want to use or workout at home and do my cardio exercises another day.

• What solutions have you found?

The solutions are pretty much what I adapted to overcome these barriers. Thus far, I find that my adaptations are workingquite well for myself.

• Have you noticed any energy level changes now that you exercise every week for the past 6 weeks?

On days that I do go to the gym I do see an improvement in my energy levels. However for the most part I wake up really early and have quite long days, therefore it is somewhat difficult to measure the change in my energy. Overall, I would say there is a slight consistent increase.

• Have you started working out more than once a week? If so, when and what?

It has always been in my workout schedule to workout at least 3-4 times a week. However, with this plan those days have stayed consistent, with the occasional extra day. As for my workouts, they are consisted of cardio and muscular training as per my usual routine.

Week #7

Week #7 fitness video link: https://www.youtube.com/watch?v=-TfskHW_R9k&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2

Week#7 Questions:

• Do you need to revise your original goal(s)?

Based on the past few weeks, I believe that my goal does not need to be revised. As such, my goals are still 14 laps around the gym in 12 minutes, hold a plank for 90 seconds and do 24 chair dips consecutively.

• Are/is your goal(s) still realistic? Why or why not?

I believe my goals are still realistic because over the course of these past few weeks, I have seen an improvement in my muscular and cardiovascular endurance. In addition, these goals are realistic because they are not too easy, but challenging enough. As well, I still see myself needing to push through to complete the set or the last few minutes of my cardiovascular exercises.

• State your new goals if they’ve changed.

N/A

• What is working in your program?

In my program, I feel as though everything is working quite well. For abdominal endurance, I see slight improvement and I am still working hard to conitnue to do so. As for tricep endurance, the exercises that I have planned are becoming easier, yet are still difficult. As for cardio, everything is going smoothly, however I feel as though I need something slightly more challenging than biking or using an eliptical.

• What do you need to change?

The one thing I need to change is inlude running, either outdoor or indoor. This is something that needs to be included into my program because I beieve it will help my progress even more.

• Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?

Honestly, I do feel better this week. I find that my sleep has improved overall with my busy schedule and exercise routines that are implemented into my every day life. Seeing as though my sleep has improved, I feel as though my overall mood has gotten better because I am no longer being grumpy in the evening, I feel a lot happier and excited for the evening. As for my self-confidence, I feel as though with my regular workout routine and this added one, I have seen minor positive changes in my body and I am extremely proud of it. Due to this, my self-confidence has increased and I am focusing more on what clothes to wear because I feel good about myself.

• What effect is the activity plan having on you?

The activity plan is having a positive effect on me. Overall, when it comes to my body and mind I feel as though everything is getting better. With this program, it not only improved my self, but also my relationship with my mother because she now always wants to workout with me. These exercises provide us with the opportunity to talk about other things outside of our every day life.

Week #8

Week #8 fitness video link: https://www.youtube.com/watch?v=fwWrDdloqDs&list=LLwqe1IMcn3UG4_WqRT7Zatw

Week #8 Questions

• How much sleep should you be getting every night?

I should be getting between 7 to 8 hours of sleep every night.

• Are you getting that much?

On a regular basis, I am getting from 6 to 7 hours of sleep each night.

• If not, what could you do to ensure that you do get enough sleep?

To ensure that I receive the proper amount of sleep, I can prepare all my necessities for the day the night before. Another solution could be to read before bed instead of going on my phone because I lose track of time on my phone. I could also organize my time better, so that I am not staying up late at night doing assignments.

• What are the serious health effects related to insufficient sleep?

With insufficient sleep, serious health effects an individual may experience are lowered immune system, mood swings, possible psychosis, obesity, decreased memory, high blood pressure, increased risk for diabetes, lower sex drive, risk of heart disease and poor balance.

• Give two examples of healthy snacks that you can munch on while studying.

Two healthy snacks to eat while studying are carrots and berries.

Week #9

Week #9 fitness video link: https://www.youtube.com/watch?v=1ZOXlGwL9MQ&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2&t=2s

Week #10

Week #10 fitness video link: https://www.youtube.com/watch?v=bA1J8UZ3vh4&list=LLwqe1IMcn3UG4_WqRT7Zatw

Week #11

Week #11 fitness video link: https://www.youtube.com/watch?v=vcs61WG7mVc&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2&t=0s

Week #12

Week #12 fitness video link: https://www.youtube.com/watch?v=7OUZbk9ANRI&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2&t=0s

Week #13

***For some reason I can’t change the color of the text, sorry about the inconvenience***

Week #13 fitness video link: https://www.youtube.com/watch?v=gaD1caez9D4&list=LLwqe1IMcn3UG4_WqRT7Zatw&index=2&t=0s

Week #13 Questions

• What will motivate you to continue to be active in the future?

It is how good I feel about myself both physically and mentally that will motivate me to continue to be active. I find that I feel much more energized and happier with the way I look. It isn’t always about that, but seeing the small changes motivates me a lot. As well, just wanting to be active, enjoying the activities that I do will keep me motivated. It is a better lifestyle and I want to keep it going.

How do you see yourself living an active lifestyle?

In order to live an active lifestyle I will continue to eat healthy, but most importantly find ways to incorporate exercise into my daily life. Wether it be waking up earlier, there is always time for exercise so it is just planning out my schedule. In addition, I also see myself incorporating yoga into my exercise routine because it is something that keeps me active that iis enjoyable.

• What was the most important thing you learned about yourself?

The most important thing that I learned is that I can achieve what I want as long as I keep trying. At times, I felt like I was having some difficulty, but I kept pushing and achieved what I wanted to.

• Describe any physical and psychological changes that have happened over the course of this semester.

Over the course of the semester, I have noticed that there have been changes in my physical strenght and endurance. I’ve noticed that both my arms and abs have gained muscle and I can hold poses longer in comparison to when I started. As for psychological changes, I haven’t noticed any, however when I am stressed I now have ways to cope with it and recenter myself.

• What did you learn in this course?

I learnt that yoga is harder than people give it credit. I didn’t walk into the class thinking it was going to be easy, however I did not realize that it would work me as much as it did.

• What did you enjoy the most?

I enjoyed trying out yoga poses because if I couldn’t do the complete move it was okay. This form of exercise isn’t about being perfect, but more about improving and I loved it.