week 1

week 2

Questions for week 2

•  What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, push- ups, sit-ups, wall-squat, side-hops, plank)
• -> My goal for the upcoming Fitness appraisal is Front Plank.
•  What’s the point of doing a warm up?
• -> Doing warm up is very important to perform a proper warm up before any type of physical activity.  The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature.  Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle.   A good warm up should also increase range of motion and mentally prepare you for exercise.
•  What constitutes a successful warm up?
• -> Warm ups should be specific to the type of exercise you are doing, but should be a full body warm up even if you only plan to workout a few muscle groups.  A warm up should include multiple dynamic exercises increasing in intensity as you get closer to the workout.
• What’s the point of doing a cool down?
• -> Cooling down  (also known as limbering down or warming down) is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state. Depending on the intensity of the exercise, cooling down can involve a slow jog or walk.
•  When is the best time to stretch and why?
• -> The best time to stretch is when the muscles are warm and pliable, so it could be the last step in warm up or before finished workout.
•  Why is stretching important?
• -> Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

Link of my workout clip :

Week 3

Question for week 3:

On a scale of 1-10, what effort did you give the workout this week?
->I mark myself 7.5/10.

List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?
->To be honest, the first thing is getting good grades in this course. Secondly, get myself healthier and active. Lastly, to get lean and fit with my body.

List three specific barriers or excuses which would prevent you from doing so?
->At first, I’m not a type of active person and love sport, so I feel exhausted after an exercise, it makes me feel “I DON’T WANT TO DO IT AGAIN !!!”. Secondly, I got 8 courses this semester, I don’t have much time to do any exercise because I’m so tired and busy with the classes.

What type of workouts and physical activities do you like?
->I like swimming, archery, golf,… all types of less movement sport.

Do you prefer going to the studio/gym or working out at home?
->I like to work out at home because I feel comfortable and it’s more flexible in time.

What could you see yourself doing as an exercise for the remainder of your life?
->I couldn’t imagine I gonna do exercise during the rest of my life but I gonna try day by day. I know it good for myself but I’m so tired of my life.

How was your nutrition over this week?
->I am doing the diet with 16/8 intermittent fasting, so I don’t eat over 1479cal/ day and have 3 meals/ day. After wake up, I drink a cup of warm water with 1tbs honey and lemon. At noon, I get avocado, apple, eggs or banana for my 1st meal of the day. At 4 pm, It’ time for the 2nd meal, I usually eat salad. From 6 pm to 8 pm, I eat the last meal for the day, I go to eat something that could make me full until the upcoming intermittent fasting. Importantly, I forced myself to drink around 2l water every single day.

What would you like to change in your nutrition for the following week?
->I’m in diet, so I do not go to change my plan until summer.

Link of my excercise clip:

Week 4

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Question:

How does your exercise program fit into your weekly schedule ?
-> I did my exercise 3 times/ week, almost on Friday and weekend.
Comment on how easy or hard it is to find the time to exercise.
-> It was easy on the first day, but the day after, I went too hard because I felt the ache in my body, especially as my legs.
What are your stress levels before and after exercise?
-> I feel less stressfulness and more freshness in the morning and also a whole day.
What was the nutritional habit change that you chose last week to do for this week?
->Nothing changed.
Did you follow it consistently?
-> Yes, So hard to following the plan because in the winter season, I feel lazier and the homework, assignment for the other class is too much. I will try my best to follow my plan and achieve my goal.
What will be your next nutritional goal for the following 2 weeks?
->My nutritional plan won’t change until the summer holiday.

• Link of my workout video :

Week 5

WORKOUT

Part 1

I took around 25 minutes to complete 12 rounds ( I forgot to count the round so I started to count as round 2nd, then I checked my video and have known it is 12 rounds).

Part 2

I did it in 20 minites, 16 minites for 4 rounds and 1 min rest after each round.

Part 3

This week, I were very very busy with exams and also assignments, so I skipped my plan and tried my best to walking about 10 minutes from Vanier College to Station Côte- Vertu. But next week, I gonna follow my Smart goal plan.

QUESTION:

How many servings of vegetables should you eat each day?

Expert recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health.

 Are you getting enough vegetables?

It depent on my mood, but I usually eat at least 3 vegetable and 2 to 3 fruits per day.

 If not, how could you ensure that you do?

If I don’t eat vegetable, my mom will make a kale and celery smoothie for me. Athough I know celery and kale have a benefit for myself but I can’t eat or dink some thing have this smell. My mom is a person make sure everyone in my house eat healthier.

 What are your three favorite vegetables?

It is avocado, mushroom and broccoli.

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

https://www.yummly.com/recipe/Citrus-Shrimp-and-Avocado-Salad-2277560#directions

Link for my workout video:

Week 6

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

->It was extremely tired, and I got out of breath after each round I have done.

 How have you adapted your plan to overcome these barriers?

Yes, I tried to do it by parts, and I almost did it on the weekend. I have made it like my routine.

What solutions have you found?

The solution for myself is thinking positively; motivating yourself is always the best solution for every problem.

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

I could feel my energy level has been changing every week; for example, I didn’t feel tired and breathless when I walk to the 5th floor for my early morning classes. It very nice to see the improvement of myself so quickly.

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

I wish I could have time to do it because I like the plan that I have set.

Link of my video:

Week 7

Questions:

Do you need to revise your original goal(s)?
->I think I don’t have to revise the plan I set.
Are/is your goal(s) still realistic? Why or why not?
->Yes, it still great with me, and it also fits with my daily schedule and routine.
State your new goals if they’ve changed.
What is working in your program?
->I think my upper body gets stronger day by day.
What do you need to change?
->Nothing needs to change.
Do you feel different this week like more energy, better sleep, better mood, or increased self-confidence?
->Yes, doing exercise help improve my poor digestion, so I feel refresh and energetic in the morning.
What effect is the activity plan having on you?
->Sometimes, It takes more time to complete, so it affects my daily schedule.

Workout video :

WEEK 8

Questions
How much sleep should you be getting every night?
-> I always sleep 8hrs/ night for a weekday, and 8-10hrs/ night for the weekend.
Are you getting that much?
-> YES, If I don’t get that much, I will fatigue in the morning.
If not, what could you do to ensure that you do get enough sleep?
-> I will take an afternoon nap.
What are the serious health effects related to insufficient sleep?
-> Everyone’s experienced the fatigue, short temper and lack of focus that often follow a poor night’s sleep.
An occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health.
After several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also increases.
If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure, and diabetes.
Give two examples of healthy snacks that you can munch on while studying.
-> Fruit ( apple, strawberry, grapes…) and soy milk are my favourite snacks, they also are the healthy snacks.

Workout clip

Week 9

Which goals did you succeed?
All my goals succeed. I could run near to 2000m ( near to 5 laps x 400m (athletics track)), reach 26 modified push-ups and 100-sec of plank.
Which goals did you not succeed?
Nothing
Why do you think you did not achieve the above-mentioned goals?
What could you have done to succeed in your goals?
Trying to follow the SMART Goal plan is the key to my success.
What did you learn throughout this process?
The most difficult thing that I have learned is defeating your laziness, fear of hardship.
What personal goals would you like to set for yourself in 2020?
I want to reach 1min for the wall squat.
My own 20 mins workout ( 1 rep, 40-sec/ exercise and 10-sec rest between each exercise, all of them are 30 Tabata exercises)
Air Circles
Inch Worm
Shoulder Tap
Knee Push Up’
Jog & Punch
Commando
Ring The Bell
Wall Push Up
Plank to Down Dog
Elbow Plank to Dolphin
Diagonal Chop
Tricep Dip
Yoga Push Up
Arm Pull
Single Arm Plank Hold ( left and right)
Pike Push Up
Arm Fly
Plank Punch
Wing Fly
Hand Release Push Up
Crab Walk
Thigh Tap
Superman
Diamond Knee Push Up
Single Arm Table Top ( left and right)
Side Plank Rotation ( left and right)
Push Up Hold

Link for my video :