Fitness Center (again)

I GOT A MEMBERSHIP!!!!!! Super happy about that

I ran on the treadmill for about 45 minutes

Blog 7 Questions

1. The aspect of my goals I was most successful in achieving was feeling more energetic. The benefits I experienced were waking up in a good mood after having a good nights sleep. 
2. The aspect I was least successful at was maintaining a well-balanced diet throughout my program workouts. I would eat at unrealistic times and because I was such in a rush, my food choices were not the best. 
3. No it did not change, if anything it got worse because I felt super busy during the weeks with starting school and moving into a new home 
4. I learned that treating my body right will create a more peaceful state of mind on a daily and will having me feeling 100x better about myself and self-confidence 

Fitness Center: World Gym

The gym did not let me film inside

• 10 squat jumps
• 10 jumping jacks 
• 40 second plank 
• 15 mountain climbers 
• 15 squats with side leg lift 
• 15 push ups
• 15 straight leg with kickback
• 20 second side plank on each side 
• 20 superman
• 10 squats 
• 10 leg lifts on each side

Blog 6 Questions:

1. No I don’t 
2. Yes my goals are still realistic because I still haven’t gotten to where I want to be and I want to work harder in order to get there
3. I do not have new goals 
4. My workouts are woking in my program because they are not too advanced for me yet and are not too beginner-like 
5. I need to change the time slots of my program 
6. Almonds with grapes and yogurt with granola 
7. Mental and physical health, just being strong when I am older is something I want 
8. I see it being a part of my daily routine and fitting in with all my priorities 
9. Mental strength, physical strength, and having more energy 
10. Arthritis, low energy, lots of stress 
11. Avocados and cheese 

At home full body workout (45 minutes)

• 20 lifted sit-ups
• 20 upward kicks
• 20 lifted sit-ups (again)
• 20 upward kicks (again)
• 15 side squats
• 20 second side plank (each side)
• 20 butt-leg kicks (each side)
• 20 side mountain climbers (each side)
• 15 lunges (each side)
• 20 sit-ups
• 20 side leg kicks (each side)
• 30 second plank
• 20 squats
• 10 mountain climbers

Blog 5 Questions:

1. Yes I do feel different lately. I have been able to fall asleep easier and in the mornings I am not as tired as usual
2. it has a positive effect. I’ve learned to be more proactive
3. You should rest for 48 hours
4. You should rest for that long because muscle soreness occurs two days post workout
5. If you don’t you risk injuring your muscles and tearing them
6. 3 servings
7. No
8. Add them to all of my meals
9. Asparagus, zucchini, broccolii

At home full body workout (45m)

• 10 squat jumps
• 10 jumping jacks
• 40 second plank
• 15 mountain climbers
• 15 squats with side leg lift
• 15 push ups
• 15 straight leg with kickback
• 20 second side plank on each side
• 20 superman
• 10 squats
• 10 leg lifts on each side

Blog Questions 4:

1. You should be getting 8h of sleep every night
2. I am getting that much
3. –
4. Lack of sleep can make you prone to obesity, heart disease, high blood pressure and diabetes.
5. Since I finish school early, I will do them then and on weekends
6. It is pretty easy to find time once you stop being on your phone
7. Stress levels before vary depending what is happening during the day and afterwards they seem to lower
8. Getting myself ready to workout is quite hard considering I can be pretty lazy
9. Mind over matter nature. I do it at times when I am still moving
10. Once I come home, have a healthy lunch and workout. Don’t sit around

Trip to Cap-Saint-Jacques

• Our trip to Cap-Saint-Jacques was pretty smooth sailing. It took about 3 hours to get there and once we got there, the beach was beautiful. We played soccer and some volleyball as well as enjoy the water. The scenery on our way there and back was very beautiful as well.

Blog Questions 3:

1. ACSM guidlines

• Frequency: 3-5 days a week
• Intensity: 40-60% HRR
• duration: 20-60 minutes/session
• Type: aerobic (running, walking, swimming, etc)
• The 3 stages of cardiorespiratory training: initial, improvement, maintenance
• Stay with your heart rate range

2. 20-60 minutes for health benefits

3. Something that counts as cardio: Running VS something that doesn’t count as cardio but people think it is: Yoga

4. The point of doing a warm-up is to warm your muscles and get them ready and awake for whatever activity you are doing

5. pulse raiser (slow jog, skipping) increases heart rate, mobility, dynamic movement, stretching, skill rehearsal

6. Reduce heart and breathing rates to cool body temperature, prevent venous pooling of blood in the lower extremities and return muscles to their optimal length-tension relationships.

7. Perform static stretching for the muscles you stretched in the morning. The best time to stretch is when the muscles are warm and pliable. After an excersise

8. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.

9. 8

10. Progressive overload is the gradual increase of stress placed upon the body during exercise training. When you are doing too much in little time.

Bike ride to Sainte-Anne-De-Bellevue

• Took a bike trip to what was supposed to be Saint-Anne-de-Bellevue with the whole class. As the trip progressed, certain unplanned situations happened and we had to take an alternative trip. Trip was about 5h and we stopped along the way to rest and eat!

Blog Questions 2:

1. I like physical activities that do not include being stationary at a gym. I enjoy playing sports, dancing, swimming, biking etc. I like to be outdoors as it doesn’t seem to be much of a workout and more like having fun instead.
2. I prefer working out in the comfort of my home
3. Definitely running. I used to do track and field as an endurance runner.
4. I could really see myself picking up running again. It was very freeing and relaxing for me.
5. FITT principle for muscular strength and endurance. Frequency: 2-3 times a week. Intensity: whatever you want, Time: whatever you want, Type: dumbbells, machine weights, push-ups, chin ups, etc.
6. FITT principle for flexibility. Frequency: 5-7 times a week, Intensity: Slowly, relaxed. You should be able to feel tension. Time: Anywhere between 15-60 minutes and you should hold each stretch for 40-60 seconds. Type: Static or passive stretches. Target whichever muscle group you want.

Bike ride to Parc du Bout-de-l’île

• As a class we took a bike ride to Parc du Bout-de-L’île. The bike ride lasted around 6 hours and throughout the trip, we stopped at a couple places to rest and eat. Scenery was beautiful.

Blog Questions

1. From an exercise program, I would really like to improve the way my body looks (lose weight). I really want to focus on areas such as my stomach region, thighs and “back fat”. I believe biking is a great place to start in order to achieve this goal.
2. 3 specific examples of what would help me stick to an exercise routine would to just feel healthy throughout my whole body, mentally and psychically. Boosting self-confidence would definitely be a big part of it as well as feeling confident in the clothing I wear and not always feeling insecure to step outside my comfort zone.
3. 3 specific barriers/excuses that would prevent me from sticking to an exercise routine would be that I’m of course, too tired. Second, I would say I do not have time and third, I have other things to do.
4. Solutions to overcome each barrier: sleep more, free up some time for working out and prioritize working out.
5. The FITT principles for cardiovascular/aerobic endurance: Frequency: 5-6 times a week, Intensity: Easy to moderate, 60-75% of maximum heart rate (my max HR is 201) upper and lower limits (, Time: 30-60 minutes, Type: swimming, biking, running, walking etc.

Work Smarter Not Harder

Allen F. Morgenstern

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