1.Describe the aspect of your goal(s) you were most successful in achieving and the benefits experienced throughout the program. 

The aspect of my goals that I was most successful in achieving was exercising my legs, arms and gutes. The benefits that I experienced through the program is that by working on these parts of my bodies I have seen improvement, by being able to carry more weight and my endurance of these body parts are better.

2. Describe the aspect of your goal(s) you were least successful in achieving and why you felt you were not successful. 

The aspect of my goals that I was least successful in achieving was working on my abdominals. I feel like I could have done better to improve on this part of my body. I felt unsuccessful because I see no physical difference from the being of the semester to now. If I would have seen a difference then I would have considered this successful.

3. Did your diet change during the course of your program? Why and how? 

Yes, my diet has changed during the course of this program. I started thinking about what I am eating and watching how much intake and outtake of calories there are in what I am eating. I am doing this because I want to maintain healthy food choses to stay fit and healthy.

4. What was the most important thing you learned about yourself?

The most important thing I have learned about myself is that I can push myself to achieve great things as well as come brake some bad habits. For example, I would always give myself excuses when things get challenging. I would also eat so much junk food and be satisfied with it. Now I do not consistently go for the pack of chips or chocolate, now I go for the celery or carrots or fruit. I feel proud of myself that I can so these things without even thinking about it. At the bringing of the semester if I was hungry and wanted a snack I would opt for unhealthy food but now I don’t!

For this week my fitness activity will include a 10 minute warm up, 15 minutes of abdominal circuit training, 10 minutes of various exercises, 15 minutes on the bicycle machine and a 10 min cool down.

Before I started my fitness activity, I was very motivated to get my workout done. During my fitness activity, I always kept pushing myself to never give up. After my workout, I felt really good about myself and felt that this workout was very needed since I have been really stressed this week.

What I have learned this week is that I have to push myself in order to continue these workouts in the future. What I liked about this week is that I kept my workout simple once again and I enjoyed the workout. Overall, I really enjoyed exercising over the past months and hope to continue to do so in the future.

In this weeks video, I did a 10 minute warm up which consists of arm circles, overhead arm pull, ankle on the knee, hurdlers stretch, lower back stretch, bend and reach, seated hamstring stretch, bending windmill stretch, calf stretch, knee to chest stretch, neck stretch, chest stretch, butterfly stretch, side stretch, kneeling hip flexor, arm and shoulder stretch and shoulder shrugs (not in order)(same like last weeks).

A 15 minute abdominal circuit training which consists of 25 criss-crosses, 15 side-crunches on both sides (left and right), 20 crunches, 30 flutter kicks and 25 heel touches, plank for 30 secs and then repeat each exercise 3 times. Then I did a 10 minute workout that includes various exercises that consisted of 50 squats, 30 lunges, 40 calf raises, 50 jumping jacks, 20 push-ups, 40 sumo squats and 30 leg raises. After that I did 15 minutes on the bicycle machine.Lastly, I did a 10 minute cool down which consists of abdominal stretch, overhead arm pull, ankle on the knee, hurdlers stretch, lower back stretch, bend and reach, seated hamstring stretch, bending windmill stretch, calf stretch, knee to chest stretch, neck stretch, chest stretch, butterfly stretch, side stretch, kneeling hip flexor, arm and shoulder stretch and shoulder shrugs (not in order, repeats from the warm up and last week).

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

What will motivate me to continue to be active in the future is that I feel much more confident about myself after doing a workout that it motivates me to feel this way all the time. Another reason that I will continue to be active in the future is that I’ve always been on the bigger side when I was younger and I really didn’t like that. So when I got older (in high school) I lost a lot of weight because I was working out and eating healthy. My fear is that I will gain all this weight back and I really don’t want that to happen. I already feel like I gained quite a bit of weight form them. By having this class this semester and doing these blog really made me realize that I need to get back at working out and eating healthy.

2.How do you see yourself living an active lifestyle? 

I see myself living an active lifestyle by watching what I eat, cutting down on junk food (having it occasionally ) and eating more fruits and vegetables as well as smoothies. Lastly, I will be working out more and keeping track of it on a paper at home. Hopefully by doing these things I hope to keep living an active lifestyle!

3.What are three benefits of a healthy active lifestyle?

The three benefits of a healthy active lifestyle are to improve sleep, control weight and control some risk factors for heart diseases.

4.What are three possible consequences of a sedentary lifestyle? 

The three possible consequences of a sedentary lifestyle are that it may increase risk of certain cancers, may contribute to anxiety and depression, as well as it may cause you to develop coronary heart disease.

5.Give two examples of healthy fats.

Two examples of healthy fats are avocados (my favourite) and dark chocolate. These two examples of fats are actually really healthy for you however you still have to watch how much of it you eat!

This week for my fitness activity, I have decided to do a 10 minute warm up, 20 minutes of abdominal circuit training, 20 minutes on the bicycle machine and a 10 min cool down.

Before I started my fitness activity, I felt very motivated and excited to get my workout in for the week. During my fitness activity, I always kept pushing myself and taking my time to properly do the workouts. I feel that sometimes I do an exercise quickly rather than do it properly. After my workout, I felt really good and want to keep pushing myself to do stay fit even after this semester is over.

What I have learned this week is that its better to take your time and doing an exercise properly rather than doing it quickly and risking yourself to get injured. What I liked about this week is that I kept my workout simple and did the movements properly. Overall, I did my workout based on what I felt conferrable with and I really enjoyed it.

In this weeks video, I did a 10 minute warm up which consists of arm circles, overhead arm pull, ankle on the knee, hurdlers stretch, lower back stretch, bend and reach, seated hamstring stretch, bending windmill stretch, calf stretch, knee to chest stretch, neck stretch, chest stretch, butterfly stretch, side stretch, kneeling hip flexor, arm and shoulder stretch and shoulder shrugs (not in order)(same formula like last weeks). A 20 minute abdominal circuit training which consists of 25 criss-crosses, 15 side-crunches on both sides (left and right), 20 crunches, 30 flutter kicks and 25 heel touches, plank for 30 secs and then repeat each exercise 4 times. After that I did 20 minutes on the bicycle machine. Lastly, I did a 10 minute cool down which consists of abdominal stretch, overhead arm pull, ankle on the knee, hurdlers stretch, lower back stretch, bend and reach, seated hamstring stretch, bending windmill stretch, calf stretch, knee to chest stretch, neck stretch, chest stretch, butterfly stretch, side stretch, kneeling hip flexor, arm and shoulder stretch and shoulder shrugs (not in order, most of them are repeats from the warm up and last week).

1.What’s the point of doing a warm up? 

The point of warming up is to gently prepare your body for exercises by gradually increasing your heart rate and circulation. The point of warming up is to make sure your joints and increase blood flow to the muscles.

2. What constitutes a successful warm up?

What constitutes as a successful warm up is a warm up of 10-15 minutes. A warm up should consist of static stretching should include all major muscle groups. Lastly, you want to make sure to do some dynamic stretching movements which involves a controlled, soft bounce or swinging motion to force a particular body part past its range of movement as well as a slow walk or jog.

3. What’s the point of doing a cool down?

The point of doing a cool down is to help your heart rate and breathing to return towards resting levels gradually. Which helps avoid fainting or dizziness.

4. When is the best time to stretch and why? 

The best time to stretch is at the end of your training exercise. It is recommenced to stretch at the end of your exercise because your muscles are already warm and flexible.

5. Why is stretching important? 

Stretching is the very important because it keeps the muscles flexible, strong, and healthy. Without stretching the muscles will shorten and become tight, this may cause joint injures because your muscles may not be string enough to support the joints.

6. How much sleep should you be getting every night? 

You should be getting between 7-9 hours of sleep every night.

7. Are you getting that much? If not, what could you do to ensure that you do get enough sleep? 

Yes, I am getting 8 hours of sleep every night which is in between the amount that we should be getting.

8. What are the serious health effects related to insufficient sleep?

The health effects related to insufficient sleep are that fatigue, short temper and lack of focus. If you are getting insufficient sleep, you may be too tired to work, to exercise and to eat healthy. With the continuous lack of sleep this may cause a number of chronic health problems like diabetes, high blood pressure, obesity and heart disease. This just goes to show how important it is to get enough sleep. We should all make sure to get at least 7 hours of sleep if not more.

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

Two healthy snacks you can munch on while studying are mixed nuts and greek yogurt with mixed berries. I find these snacks very good to munch on while you are studying because they are nutritious and contain healthy fat, protein, calcium, potassium and fibre.

This week for my fitness activity, I have decided to do a 10 minute warm up, 45 minutes circuit training and a 10 min cool down.

Before I started my fitness activity I felt very motivated, I really want to keep pushing myself to try exercises that may not be things that I liked but I am still doing them anyways. During my fitness activity, I always kept pushing myself to not give even though I was getting tired towards the middle of my exercise. After my workout, I felt really good and want to keep pushing myself to do better as well as challenge myself even more next week and onwards.

What I have learned this week is that its okay to try new things because I could actually really like them and I also learned that it is okay to push yourself and motivate yourself to help you push through the exercise. What I liked about this week is that I did some exercises that I would normally not do.

Overall, I tired something new this week and really enjoyed it. It was a little difficult to get used to in the being but them I slowly eased into it.

In this weeks video, I did a 10 minute warm up which consists of arm circles, overhead arm pull, ankle on the knee, hurdlers stretch, lower back stretch, bend and reach, seated hamstring stretch, bending windmill stretch, calf stretch, knee to chest stretch, neck stretch, chest stretch, butterfly stretch, side stretch, kneeling hip flexor, arm and shoulder stretch and shoulder shrugs (not in order). Then I did a 45 minutes circuit training which contained push ups, pile squats to calf raise, reverse lunges, pulsing squats, side lying leg raises, plank, side plank (each side), v-ups, supermans, spidermans, burpees, mountain climbers, jumping jacks, high knees and speed skaters (all of these were repeated 3 times). Lastly, a 10 min cool down that included abdominal stretch, overhead arm pull, ankle on the knee, hurdlers stretch, lower back stretch, bend and reach, seated hamstring stretch, bending windmill stretch, calf stretch, knee to chest stretch, neck stretch, chest stretch, butterfly stretch, side stretch, kneeling hip flexor, arm and shoulder stretch and shoulder shrugs (not in order, most of them are from the warm up).

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

Yes, I think that I do have to revise my original goals.

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

I believe that my goals are still realistic because I want to find workouts that focus on certain areas of my body (Arms, abs and hamstrings).

3. State your new goals if they’ve changed.

My new goal is to incorporate new workouts pertaining to specific parts of my body but at the same time also keeping some of my previous workouts that focuses on my legs and buttocks.

4. What is working in your program? 

In my fitness program, the things that work for me are the leg workouts and buttocks workout.

5. What do you need to change? 

The things that I want to change is, that I want to focus more on my arms, abs and hamstrings. So what I need to do is look up workouts that help solve these challenges.

6. How many servings of vegetables should you eat each day?

We should be getting 10 servings a day.

7. Are you getting enough? If not, how could you ensure that you do? 

I don’t think I am eating enough vegetables. To ensure that I am getting enough vegetables I have to make sure each meal I eat contains at least 3-4 servings of vegetables. I also love snacking on celery so that should balance out the rest of the servings.

8. What are your three favorite vegetables?

My three favourite vegetables are broccoli, celery and spinach.

This week for my workout, I have decided to do some workouts and bicycling. Before I started my workout I was excited because I’m staring to really like working out at home. It makes me feel as though I accomplished something. During the bicycle training, I always kept pushing myself because I felt really tired. I believe that I should have done bicycling first and then my workout but I still accomplished everything I wanted to. After my workout, I felt really good about myself and want to keep improving!

What I have learned this week is that I have to focus on specific parts of my body that I want to focus on. What I liked about this week was that I did a workout and I also used the bicycle machine.

Overall, I tired to push myself a lot more this week, being that we had our study week. It was a little more difficult to get into but I did since it actually pushed me to do something this week!

In this weeks video you will see that 25 minutes of doing buttocks and abs workouts and I did 35 minutes on the bicycle machine.For the buttocks workout I did 20 banded side to side squats, 20 banded kick backs and 30 banded glute bridge. For the abs workout I did 25 criss-cross, 15 side-crunches on both sides (left and right), 20 crunches, 30 flutter kicks and 25 heel touches. I repeated all these exercises 3 times!

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

This week I do feel much more energized! I am more goal orientated as well as having a better mood. I also have noticed that when I do my activities, when I go to bed I have a goods night sleep compared to when I don’t do a workout, I have a tougher time sleeping. This goes to show that exercising makes a huge impact on our sleeping habits. I also feel more motivated to keep on exercising!

2. What effect is the activity plan having on you? 

 The effect that I have noticed by doing this activity plan is like I said previously sleep. I am getting much better sleep. I have also noticed that my legs become sore faster than usual especially when I worked out the night before. Another effect that I have noticed is that I am always thirsty. I don’t know if this has anything to do with my activity plan or working out in general but I’m always looking for a glass of water!

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

Major barriers so far in my activity plan is that when my muscles get sore or I feel tired I automatically want to stop doing the exercise that I was doing. I guess this ties in with being lazy or not actually wanting to work out. I feel like I have progressed since the beginning of this workout journey but I am still improving and by feeling motivated to getting all the reps done makes it more challenging. But I still push myself to do the very best!

4. How have you adapted your plan to overcome these barriers? 

What I have done is put exercises that I liked and that I feel comfortable with. This helps me because I feel less bored and I feel discouraged when I don’t get the exercise done properly. By doing these things it help me want to continue to do these workouts and push myself to try new workouts that are similar but different then the ones I am doing.

5. What solutions have you found?

The solutions that I have found are new workout routines. These new workout routines involve burpes (even though its not a new exercise I never really used it ), mountain climbers, shoulder touches, glute kickbacks and legged dog. Hopefully some of these workouts will work out for me.

6. How long should you rest after completing a muscular strength or endurance workout? Why?

You should rest at least 24-48 hours (1-2 days). It is very important to rest after a workout. You need to take this break because your muscles reach the peak of their inflammation and begin to taper off. Your muscles need time to recover and rebuild.

7. What happens if you don’t?

If you don’t give your body that time to rest, workouts tear you down and your body has to build itself back up. Workouts are damaging to your body. When you lift weights, your muscles suffer extremely small tears that you need to recover from. So when you don’t give yourself time to rest and repair your only hurting your body rather than making it better.

This week for my fitness plan, I have decided to keep it simple. I will be doing at home exercises as well as doing some bicycle training on a bicycle machine. Before I started my fitness plan I was really excited because I used a bicycle machine that has been sitting in my house since forever and no one ever uses it. During the fitness plan more specifically the bicycle training I always kept pushing my self to reach my next goal. For example, I would see that I did 3 miles and I would tell myself okay lets get to 5 miles and so forth. After my fitness exercises I felt really good about myself and can’twait to get more exercises done next week.

What I have learned this week is that I need to keep motivating myself to reach higher goals once I complete the goal at hand. What I liked about this week was that not only did I do something different (using bicycle machine) but I also had a little more time to work out on my abs.

Overall, I had a really motivated week and look forward to next weeks activities. One thing that I would like to improve is more abs workouts!

In this weeks video you will see that I did 50 minutes on the bicycle machine and 10 minutes doing some abs workouts. One thing that I should have done was 30 minutes of bicycle and another 30 minutes of abs. But I doesn’t matter, I will just focus on that next week! For the abdominals workout, I did 25 criss-cross, 15 side-crunches on both sides (left and right), 20 crunches, 30 flutter kicks and 25 heel touches. I repeated these exercises 3 times!