Workout 1:

12 minute run: distance covered 1.4 km=1400m

Resting HR: 72

Pre-Excercise HR: 80

Post-Excercise: 136

3 min recovery HR: 120

My route started from rue de louisbourg and I run around the park that i always run around into rue de salaberry.

Workout 2:

Fitness Appraisal Excercises

Fitness Aporaisal Results:

Pushups: 32

Sit ups: 52

Plank: 1:47

Side hops: 39

Balance: right 20’ left 25’

Wall squat: 2:07

Workout 3:

Week 12 Questions:

1) There are quite a lot of things that i miss during this hard time. Some of those are:

• Going outside. Even just going to the pharmacy or the grocery store or to the college is something that i miss a lot because i didnt feel like i was in danger when doing so and i was not as stressed as now.

• Having a routine. Quarantine has not helped in keeping my ideal sleeping routine since most days i sleep at 2 in the morning which makes harder for me to wake up early and be as productive as I possibly can.

• Seeing my friends and family. Being quarantined has affected my emotional health since i cannot see my loved ones.

2) There are also some things that I do not miss from my day to day life. Those are:

• Taking buses everywhere

• Feeling stressed about not having enough time

• Feeling like i do not have enough time with my loved ones

3) It is important that my return to normal include as many of the things that I missed during quarantine and as little of the things that I did not miss. That said, I will try to spend more time with my friends and family without feeling stressed that I am losing time to study. I will also try to sleep at a good time and wake up early so i can maximize my productivity time.

4) Right now, I can start and continue making changes into my new normal. First of all, I can fix my sleep schedule by sleeping earlier and also waking up earlier. I can also continues working out and eating healthy since that does help a lot. Finally, I can continue studying so that when things go back to normal I will be able to not feel as stressed for school as I normally am.

Workout 1:

Workout 2:

Workout 3:

Repeat x3

30 jumping jacks

30 second run in place

20 squats

20 sumo squats

15 side lounges (on each side)

20 sit ups

15 side sit ups (on each side)

20 bicycle sit ups

15 touch your tip toes sit ups

Week 11 Questions:

The five people that i associate with the most and their greatest strength is:

• Eirilena:trustworthiness

• Amine:determination

• Eleni:intelligence

• Stella:discipline

• Zeta: kindness

After skimming through them, i believe that my strengths align best with Stella’s and good habits that i can form around discipline are:

⁃ Force myself to do something that will help me reach my goal even why i dont want to.

⁃ Get comfortable being uncomfortable.

⁃ Always set higher goals efter i reach my initial goals.

Workout 1:

Round 1: 18 burpees, 29 pike pushups,23 squats with chest press, 30 seated keg raises

Round 2: 16 burpees, 30 pike pushups,22 squats with chest press, 27 seated leg raises

Round 3: 15 burpees, 27 pike pushups, 20 squats with chest press, 28 seated leg raises

Round 4: 13 burpess, 25 pike pushups, 21 squats with chest press, 26 seated leg raises

Workout 2:

Workout 3:

(Repeat x2)

30 jumping jacks

30 second run in place

20 squats

20 sumo squats

15 side lounges (on each side)

20 sit ups

15 side sit ups (on each side)

20 bicycle sit ups

15 alternating bicycle kicks

15 touch your tip toes sit ups

45’ mountain climber

Week 10 Questions:

1) If social distancing continues until July, it is important that I continue working out sice it help me emotionally and ohysically but it is also important that i find a pastime that i enjoy like drawing which will help me relax and improve emotional stability.

2) If social distancing continues until July, I should make sure that i do not overeat since i am not going outside and moving a lot. To help with emotional health i should also stop spending too much time on my phone and find other creative activities.

3) If social distancing continues until July, I must continue working out and making healthy home cooked meals that make me happy and continue working out and taking walks and tuns.

4) The thing that is most shocking to me in these times of the pandemic is how we take everyday life for granted. Things like going to work/school and to the grocery store are something that is always given but now going we cannot go anywhere.

Workout 1:

2 reps of 50 sit-ups,50 lunges,25 burpees

Time: 12:49

Workout 2:

My HR • before the run: 84bts/min

• After the run: 132 bts/min

•3 minutes after the run: 118 bts/min

For 20 minute run i chose to do the begginners option 2 it took me 18:45 minutes (with 1’ run and 30’’ walk) to complete 2km and the remaining time i ran back to my house.I started from rue louisbourg and headed towards the park which is 4 blocks away from my house (on the same street). Then, i just ran around that parc until i got to 2 km and then came back home.

Workout 3:

(Repeat x2)

30 jumping jacks

30 second run in place

20 squats

20 sumo squats

15 side lounges (on each side)

20 sit ups

15 side sit ups (on each side)

20 bicycle sit ups

15 alternating bicycle kicks

15 touch your tip toes sit ups

10 push ups

10 fire hydrants (on each side)

10 donkey kicks

Week 9 Questions:

12 minute run: 14 laps

Max push ups: 20

Sit ups (1 min): 40

Side hopes (1 min): 38

Plank: 1.45’

Wall sit: 2 minutes

Balance: 15’

Workout 1:
30 jumping jacks
20 squats
20 sumo squats
10 lunges (on each side)
20 sit ups
20 side sit ups (on each side)
20 side to side curls ups
15 leg raised sit ups
15 bicycle sit ups
15 lower ab leg raises
10 push ups
45’ plank
45’ mountain climbers
15 donkey kicks (on each side)
15 fire hydrants (on each side)
10 glute bridges
10 glute bridge on one leg (on each side)
1 min wall sit

Workout 2:

Week 8 Questions:

a) The aspected of my goals that i was most succesful in achieving is improving my health and body composition since i lost a bit of weight which leaves closer to the healthy range in the BMI chart. This programm definitely has lots of benefit since in a way it forces you to workout and improve your fitness level.

b) I think i was unseccesful in achieving my initial goal that i set at the start of the semester which was to lose 10 pounds since it was a bit unrealistic for the time i had and my current lifestyle.

c) My nutrition did change during the course of this programm since i was a lot more careful with what i was eating and it also made me be more creative with what i was chosing to eat.

d) What i learned about myself during the last months was that it is very important that i make time for myself and practise healthy habits to improve my fitness and body composition.

e) Physically i have noticed that i have lost a bit of weight and i am also more energized during my day which is due to the food choices i make. Psychologically, i am less stressed because working out makes me relax and feel accomplished.

f) It was suprisingly not that difficult to incorporate working out in my day to day life since the workout were only two times a week and 20 minutes each.

g) During the quarantine my mental and physical health have definitely been affected since i do not go out but sometimes i go on runs which actually helped my physical and mental health a lot.

Workout 1:

(Repeat x2)

30 jumping jacks

20 squats

20 sumo squats

10 jumping squats

15 lounges (on each leg)

20 sit ups

20 side sit ups (on each side)

20 side to side curls ups

15 leg raised sit ups

15 leg raises

15 donkey kicks (on each side)

15 side donkey kicks (on each side)

1 min plank

Workout 2 :

Week 7 Questions:

a) The point of a warm up is to prepare your body for physical activity. A proper warm up increases body temperature, heart rate and breathing rate and also helps you mentally prepare for excercise.

b) To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. A good indication is warming up to the point where you have raised a light sweat.

c) The overarching goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting.

d) There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.

e) While sleep requirements vary slightly from person to person, most healthy adults need between 7–9 hours of sleep per night to function at their best. I do get enough sleep most of the time and especially this week with social distancing i have plenty of time to sleep and make up for the sleep i have lost.

f) Over time, continued sleep deprivation raises the risk for a number of chronic health problems, including obesity, diabetes, high blood pressure, and heart disease. Insufficient sleep can also leave you more vulnerable to mental health issues such as depression and anxiety.

g) Some healthy snacks to munch on while studying are almonds, dark chocolate, fruit and yogurt. What will motivate me to stay active in the future is seeing results and the feeling of accomplishment i get after a workout.

h) I see myself living an active lifestyle by continuing to work out as much as possible and living a busy lifestyle. A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for anxiety, cardiovascular disease and depression.

i) Two examples of healthy fats are avocados and nuts.

Workout 1: Repeat 2 times

30 jumping jacks

40 squats with resistance band ( i break them into 2)

20 jumping squats with resistance bands

20 crab squats with resistance abs

20 sit ups

20 side ups (on each side)

20 touch your tip toes sit ups

20 lying lower abs

Week 6 Questions:

a) I chose to do these excercises in workout 1 because they are a part of my regular routine when i workout on my own and they work for me.

b) My effort in the workout i would say was 9/10 because both times i workout out i wanted to do it and i was in a good mood.

c) One of my goals at the start of the semester was to lose 10 pounds and while it is doable i do not think it is realsitic for my lifestyle at the moment and therefore my new goal is for my BMI to be as healthy as I can make it in the time i have.

d) I do not think i need to change anything in my programm i believe it is working pretty well for me

e) You should eat 5-9 servings of vegetables per day. Most of the days i eat enough servings of vegetables and i try to incorperate them in my meals but there are dome days that i do not. My favorite vegetables are cucumbers, avocados and tomatoes.

f) These are some of the meals for this week

Week 5 Questions:

a) This week i was in a better mood and i slept a lot better most of the days of the week

b) The effect that this activity plan has on me is it it forces me in a way to put in a bit of work which is something that has a good impact on me.

c) The biggest hindrance i was faced with while doing this activity plan is making a bit if time and not being lazy. It is better to take 20 minutes out of my day two times a week to do something for my fitness level.

d) The solution i have found is to stay as little as possible on my phone so i can make time for more inportant things. After completing a muscular strenght or endurance workout is at least one day in order to ensure that your muscles have recovered from your previous workout. Is you do not rest long enough you run the risk of fatiguing your muscles and even being injured

e) The past two weeks i have been very pleased with my nutrition because i ate healthy homemade meals and avoided overeating. As for my sleeping schedule this week i tried to sleep 7-8 hours each day and apart from a few days that i could not sleep enough i tracked my sleep everyday using a phone app (as i do every week). A solution for not sleeping enough is to study during the day and during my breaks.

Sleep tracking:

Monday: 7:50 min

Tuesday: 7:16

Wednesday: 5:47

Thursday: 7:36

Friday: 8:45

Saturday: 7:38

Week 4 questions:

a) I workout the days of the week that i am less busy in order to feel less stressed and have more time to work out as much as i want.

b) Sometimes it is a bit hard for me to find time to workout since i dont have a lot of free time anymore. I always try to make time though for working out because i believe it is important

c) My stress levels after working out this week were the same. Working out normally makes me destress but this week this wasn’t the case since i had a lot of midterms to prepare for.

d) The nutritional habit that i made this week was to not eat after 8 pm and i did follow it conisistently.

e) My next nutritional goal is to eat food that is healthy, nutritious and makes me feel happy and energized.

Workout 1

Workout 2

Week 3 Questions

a) I would say my effort for this week’s workout a 7/10 because i could have done better especially in the first workout.

b) The optimum cardiovascular training zone is found between the 70 and 85 percent training intensities. However, individuals who have been physically inactive or are in the poor or fair cardiovascular fitness categories should use a 40-50% training intensity during the first few weeks of the exercise program.

c) For health, try moderately-intense cardio 30 minutes a day, five days a week, or vigorously-intense cardio 20 minutes a day, three days a week. You can also do a mixture. To maintain a healthy body weight, you need about 150 to 300 minutes of moderate-intensity activity a week.

d) An example of cardio is running and an example that many people think is cradio but is not actually cardio is sprinting.

e) You should drink 8 250mL glasses of water per day.

f) The progressive overload principle basically states: In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.

g) The component of fitness that was trained during the workouts is cardiovascular endurance.

h) My nutrition of the course of the week i would say was healthy since i steered away from processed food and ate a lot of fruits and vegetables