Week 12

Workout 1

Heart rate morning:69

pre exercise heart rate: 67

Immediately after run : 108

3 minutes after: 83

Workout 2

Push ups:50

sit ups:59

plank: 1:02

side hops: 39

balance: right;30 seconds left; 10 seconds

wall squat: 1 minute and 10 seconds

Questions Week 12

1. I miss having a routine, waking up each morning knowing exactly what will happen that day, now I just wake up and decide what i’ll do the day of
2. I come to realize that video games aren’t as valuable and fun as much as I thought before since iv’e been playing so much.
3. I should start making more schedules, over quarantine, schedules have really help me see what exams I have each week,
4. I have already started working at my old job, by doing this it’s helping since i’ll start returning to my normal sleep schedule and stay productive like that when school comes back I don’t feel like it’s been centuries since I had done something productive.

Week 11

Workout 1

Workout 2

Workout 3

I ran for 20 minutes of the treadmill at an inclination of 0

Week 11 questions

1. Kyle Forgeard, he’s an entrepreneur best known for his youtube chanel, his greatest strength is to think outside of the box. By doing so he went from being almost broke to being worth 1 million dollars
2. Tom Brady, he still plays in the NFL and he’s still forty years old. He never gives up and always pushes himself in everything he does.
3. Steve jobs, He worked as hard as he could inventing something people woul like, put all of his effort into it and ended up being extremely successful.
4. Usain Bolt, grew up extremely poor, however put his heart and effort in to running and became world champion because of it.
5. My grandfather who came to Canada with nothing, started from scratch and built a family with all odds against him, he was one of the most caring men and respected I knew.

I don’t find my personality is exactly like one of the people previously mentioned however, I find i’m a mix of all 5 personalities that make up who I am as a person today.

Week 10

Workout 1

workout 2

workout 3

for this workout I ran for 20 minutes on the treadmill

Questions week 10

1. If social distancing continues, since school will be over by then, I will workout 5 times a week.
2. I should stop staying up as late as 2am and start going to bed earlier.
3. I should continue walking on a daily basis like iv’e been doing to get out of the house.
4. How most people have came together to encourage our front line workers.

Week 9

Workout 1

real time took for exercises: 13 min 36 sec

Workout 2

Heart rate before run: 70

Heart rate after workout: 125

Heart rate 3 minutes after: 100

Workout: followed bike path along Gouin boulevard going east to the nearest park then ran back home

Workout 3

My bike ride consisted of following Gouin boulevard ouest all the way to Toupin then going up to nouveau Saint Laurent, biking through there and following the same root home

Week 9 questions

SMART goals

12 min run: be able to run an above average 12 min run. At the beginning of the year, I was able to run an average one. By running on the treadmill every night my goal is to do 14 times around the track.

max push ups: my goal is to keep the amount of push ups at the same level as the beginning of the year by trying to do upper body exercises at home.

sit ups: My goal is to keep the amount of sit ups, I was over the average and by doing at least 10 sit ups every morning, my goal is to keep that number stable.

side hops: my goal is to do the same amount of side hops as the beginning of the years since I was over the average. I will try to incorporate more side hops in my weekly workout to improve on them.

plank: My goal is to get an average time for the plank. At the beginning of the year, my time was horrible, every morning I wake up a do 1 minute of plank to improve.

wall sit: My goal for wall sit is to have the same time as the beginning of the year, since I was over the average. By running almost everyday, I will keep my legs in shape in order to keep my goal for wall sit.

balance: My goal for the balance exercise is to have a longer time, by doing lower body exercises, my goal is to improve my time to an average time come the end of the year.

Week 8

week 8 questions

1. I was the most successful in going to workout 3 times a week and cutting down on the amount of fast food I ate on a weekly bases.
2. I wasn’t successful in trying to find new healthy recipes with vegetables and fruits since with all the work that I had with school it was hard to find time.
3. My nutrition changes, I currently have been eating a lot more fruits and vegetables then I was at the beginning of the semester.
4. I learned that I should try more fruits and vegetables that I never tried in the past since I might discover a new fruit or vegetable that I like. During this semester i started eating sweet potatoes and Brussels sprouts.
5. During these weeks, I have felt a lot better when going out with my friends and not necessarily eating healthy food since I knew during the week I had done workouts that would permit me of eating unhealthy food.
6. At the beginning of the semester it wasn’t too hard, but as the semester advanced and the workload increased, finding time for so was getting harder.
7. It has helped me since when doing physical activity I forget what’s going on around us and it gives me an opportunity to get some fresh air outside, while staying at a good distance from everyone.

Week 7

week 7 questions

a) Getting your muscles loose before doing an intense workout like that there’s less risk of getting hurt and your body is less soar the next morning.

b) A good warm up consists of doing exercises that are less intense or with easier weights but that warm up the same muscles that you plan on working out.

c) to return to normal heart rate and cool down muscles(bring them back to there normal length-tension relationships)

d) the best time to stretch is before a workout since it prepares you for the upcoming exercises you are going to do.

e) We should get around 8 hours of sleep every night. Most nights I am getting the required amout of sleep.

f) being less focused, higher blood pressure, higher risk of heart attack, higher chance of heart failure.

g) you can eat either any fruit of vegetable or nuts(unsalted) which are good for you.

h) if you are sedentary your chances of getting fatter are higher, your chances of having a higher heart rate are higher and your chances of having a higher blood pressure are higher.

i) Monounsaturated fats and polyunsaturated fats

Week 6

Questions week 6

a) I chose to run for 20 min since I’ve been trying to lose weight and by running it’s one of the best ways to do so

b) I find i didn’t put in the maximum of effort that I was capable of, I could of put the speed of the treadmill faster

c) I don’t need to revise my goals. Obviously working out as much as I wanted to will be a bit harder now with the virus spreading and my gym closing, however, I will try to find different ways to workout from home.

d) my goal of working out 3 times a week and eating more fruits and vegetables was working out. My goal of eating less fast food still isn’t accomplished every week, but i’m working on it.

e) I try to eat as many fruits and vegetables at lunch and supper and sometimes, I’ll eat a snack consisting of fruit. Since the beginning of the year, I have been eating more fruits and vegetables. I am not eating the required amount, however I am getting progressively closer.

Week 5

Questions week 5

a) I felt less tired after the workout, I pushed myself just as hard as the previous workouts and it somehow felt easier

b) I feel better after doing the workouts, while before the workout it does take some motivation, once i’m done, I feel great.

c)One of the major barriers are how to balance school and working out,especially during the midterm period.

d)After a workout, you should take at least a few minutes break to let your body recover. If you throw yourself directly in to the next exercises, you wont be able to do them at your maximum capacity.

e) Last week, I didn’t really follow my nutritional habits because we had gone on a weekend trip, however this week I will do my best to respect them.

Week 4

week 4 questions:

a. Because of my short school days Thursday and Friday, i’m able to do the workouts those days and upload the blogs by Friday

b. Finding the time to exercise is pretty hard, especially as midterms and exams start pilling up.

c. I felt less stressed out after the workout the workout then before the workout.

d. I had chosen not to eat at any fast food restaurants this week. I was able to accomplish my goal

e. my next goal will be to try to do the plank at once a day to make my abs stronger.

Week 3

Questions week 3

a. 8

b. Workout for at least 30 minutes a day at a medium intensity for 5 days or high intensity for for 25 minutes a day for 3 days.

c. between 25 and 30 minutes at a medium or intense speed

d. Walking is good for cardio, bench press doesn’t help your cardio

e. 2 liters of water a day

f. when you gradually put more stress on muscle

g. cardio, legs, biceps

h. During the week I didn’t eat out and I ate more vegetables, however I did have a soft drink one night.

Week 2

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a. Our workout was composed of 3 sets of 12 bicep curls with dumbbells and 15 push ups.

b. The Vanier gyms are generally open between 7:00 am and 7:30 pm from Monday to Thursday and Friday closes at 3:55pm.

c. I attended the gym after my gym course Wednesday at 12 with Shant

d. Before going to the gym I already felt a bit tired because of my previous gym course, during the workout the weights where a bit heavy, but I managed to do my sets and after working out, I felt a bit soar, probably because I didn’t properly stretch.

e. I learned that the Vanier gym was a lot more accessible then I thought, I liked the fact that there where many different machines at our disposal for future workouts and I dislikes the facts that there where a lot of people, when I go to my gym I always go on off hours to avoid working out with alto of people.

f. We used dumbbells during the workout.

g. I was glad I went since I know it’s by doing these small steps we’ll ultimately get to our goal no mater what your goal might be. I would definitely recommend to others.

week 2 Questions:

a. I would regularly go to a gym if I knew I was overweight, since going to the gym makes your life expectancy go up and going to the gym makes your quality of life better .

b. Three excuses for not going to the gym would be that I have to study, I have a special event or I’m on vacation.

c. I like workouts designed around Cardio since I know by doing these exercises, i’m losing some weight.

d. I prefer going to the gym since it gives me options. For example if I want to workout my biceps, at home I would only be able to 2 or 3 different exercises, at the gym you can workout your biceps using different machines therefore giving you more choice.

e. Through college and university, with less and less time being at my disposal, I see myself doing simple cardio exercises such as biking and running since they’re not very time costly and they’re easy to do.

f. I see myself biking in the future to remain healthy.

Week 1

For this semester, my fitness goal is to work out three times a week at a gym. I had took a year break from going to the gym and doing my fitness appraisal really opened my eyes to how fast my body got out of shape. By the end of the semester(the day we do the last fitness appraisal) my goal is to have at least average in every categorie. In order to obtain that goal, I also have to make better nutritional decisions. My main nutritional goal is to cut down on the amount of fast food I eat in a week to once every two weeks maximum and to put a cap at 12$. Also, my second nutritional goal would be to try new recipes that involve vegetables and fruits in order for me to eat more of them.

“Difficult and meaningful will always bring more satisfaction than easy and meaningless.”

Maxime Lagacé

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