Week 1

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Week 2

Questions for week 2

 · What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups, sit-ups, wall-squat, side-hops, plank)

My goal for the fitness appraisal is to do:

• 12-minute run without feeling extremely tired afterwards,
• 30 push-ups & 60 sit-ups,
• 2-minute wall-squat,
• 50 side-hops and to do a 2-minute plank.

· What’s the point of doing a warm up?

The point of doing a warm up before working out is to raise your cardiovascular system so your body can increase blood and your temperature so it can flow through your muscles so they are ready for training.

· What constitutes a successful warm up?

To have a successful warm up you should do it for at least 10 to 15 minutes.  If you work out intensely your warm up should be longer.

· What’s the point of doing a cool down?

The point of doing a cool down is to reduce your heart and breathing rates, so your body cools down and to not make your muscles have tension and avoid cramps

· When is the best time to stretch and why?

The best time to stretch is after a workout because your muscle has a lot of tension and stretching will help with soreness and tiredness.

· Why is stretching important?

It is important to stretch because if you want to avoid injury since your muscles are so tense it can happen.

Week 3

Questions for week 3

· On a scale of 1-10, what effort did you give the workout this week?

On a scale from 1-10 I give my effort for my workout a 9/10 because I’m proud on how well I did on my fitness appraisal and the progress I’ve made so far in my fitness journey.  I pushed myself hard and saw the benefits of my working out at the gym over the past year.

· List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?

My motivations for sticking to a regular exercise routine is:

– Seeing my progress on how I’m becoming more stronger and toned

– Watching workout routines on YouTube

– Getting complimented on seeing a difference in my body 

· List three specific barriers or excuses which would prevent you from doing so?

Three barriers or excuses that would prevent me from working out would be:

– I don’t have time to go to the gym that day

– Bad weather

– The gym is closed

· What type of workouts and physical activities do you like?

The physical activity I like doing in weight training because I’m trying to become more toned and have muscles.  The workouts I like doing are hamstring curls, leg press, biceps curls, triceps dips, crunches, hip extensions and etc.  

· Do you prefer going to the studio/gym or working out at home?

I prefer working out at the gym because it helps and motivates me more to workout and become stronger.  Before going to the gym, I used to workout at home and I didn’t see a change or progress but as soon as I started going to the gym I saw progress and a change.

· What could you see yourself doing as exercise for the remainder of your life?

Weight training, because in my opinion I think that’s the best and fastest way to get muscles and stay fit.  Especially if its weight training on machines, they force you to do the exercises the correct way and they guide you.  There is also a lot of options.

 · How was your nutrition over the course of this week?

My nutrition over this week has been good.  I eat pretty healthy and I don’t really snack and anything but fruits or vegetables.  Also, every meal I try to have some sort of protein so it can help my muscle grow.

· What would you like to change in your nutrition for the following week?

I want to change the amount of food I eat because I don’t eat enough during the day so my muscles aren’t growing as quickly as I would like too.  I would also like to get on a protein diet so it could help with the progress.

Week 4

Questions for week 4

How does your exercise program fit into your weekly schedule?

My exercise program fits well because I go to the gym twice during the week and once on the weekend so I go three times a week. Sometimes it’s hard with homework but if I have extra time when I’m done I go.
 Comment on how easy or hard it is to find the time to exercise.

It’s a bit hard to find the time since I am a full time student but I’m able to manage both of them at the same time.
 What are your stress levels before and after exercise?

No, if anything I feel stress before because of school going to the gym helps me calm down and forget about everything but my training.
 What was your nutritional habit change that you chose last week to do for this week?

I eat very healthy. I try to have one sort of protein for every meal and I don’t normally eat junk food but if I do I have one max two a day. If I eat bad like on a holiday or something and I eat a lot I feel a bit guilty because I’m scared of gaining weight but then I remember I go to the gym and burn everything off.
 Did you follow it consistently?

Yes, because it helps me stay lean since I do burn a lot of calories because I workout intensely three times a week.
 What will be your next nutritional goal for the following 2 weeks?

I would like to go on a protein diet to see if it will help me gain muscles faster because my muscles aren’t growing as quickly as I want them too.

Week 5

Questions

· How many servings of vegetables should you eat each day?

It’s recommended that you should eat between 2 to 2-1/2 servings of vegetables each day.  If you don’t eat that amount of vegetables each day you’re missing.

· Are you getting enough vegetables?

I eat vegetables but I don’t think I’m eating the recommended amount because I honestly forget to eat them, or I just don’t have any in my fridge.  When I do have them, I eat them.   

· If not, how could you ensure that you do?

To make sure I eat the recommended servings for vegetables I can go by them at the store so I can have in my fridge to eat.

· What are your three favorite vegetables?

 My three favorite vegetables are carrots, cucumber and tomato because they’re the only ones I like to eat the most.    

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

  16 ounces spiral pasta (uncooked tri-color)

  1/2 cup sliced carrots (thinly)

  2 stalks celery (chopped)

  1/2 cup chopped green bell pepper

  1/2 cup cucumber (peeled and thinly sliced)

  2 tomatoes (large, diced)

  1/4 cup chopped onion

  32 ounces salad dressing (Italian-style)

  1/2 cup grated Parmesan cheese

Week 6

Questions

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

Something that has sometimes stopped me from working out is homework.  Since I’m in a program that has a lot of projects and a new one every week so I have to work on them first before going to the gym.  Sometimes I don’t have time to go to the gym because of that.

· How have you adapted your plan to overcome these barriers?

I’ve adapted to my workout plan by doing my homework first than going to the gym afterwards.  Since I like doing my homework right after school it helps with managing the time.

· What solutions have you found?

The solution I found was to do all my homework on the weekend or right after school then go to the gym afterwards.  Since I’ve been doing that its been helping with getting my work done on time.

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

Yes, ever since I started working out, I’ve noticed that I have more energy and I’m not as tired going up a lot of stairs like in the past.  

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

Yes, I workout three to four times a week at Gold Gym in Laval.  I go twice during the week and once or sometimes twice during the weekend.  When I go to the gym, I do weight training every single time I go.

Week 7

Questions

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

My goal is to tone my body but mostly my legs, arms and I want to have abs.  I don’t want to become like a body builder so as soon as I see that I’m happy with how toned I am I won’t go to the gym as often.  So instead of going 3 to 4 times a week I’ll go 1 to 2 times a week.

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

Yes, my goal is realistic because a lot of people have toned bodies like body builders so I know I could do it if I continue what I’m doing I will get there faster.  If body builders can do it so can I.   

· State your new goals if they’ve changed.

I don’t have new goals, they’re still the same.  I want to tone my legs, arms and get abs.  

· What is working in your program?

The amount of times I go to the gym helps with my program and progress.  I’ve seen a pretty big change in myself from before I started going to the gym and now.  I’m really proud of myself for becoming so motivated to start working out and becoming obsessed with it.

· What do you need to change?

The only thing I would need to change is the amount of protein I eat because my muscles are growing but not as quickly as I would like.  If I eat moreprotein my muscles will grow so much faster than they are.

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

Yes, since I started going to the gym I feel more confident in my body, I have more energy, I’m in a better mood and I’m more secure in my own body.   

· What effect is the activity plan having on you?

The effect the activity plan is having on me is making my muscles grow stronger and more toned.  Every time I go to the gym they become stronger and stronger and seeing more of a difference and change in my body.

Week 8

Questions

· How much sleep should you be getting every night?

To be healthy and have enough energy adults need between 7 to 9 hours of sleep each night.  Teenagers need between 11 to 9 hours of sleep.  The older you get the more important it is too sleep so you don’t experience health problems in the future.

· Are you getting that much?

Yes, I am getting that much sleep.  During the weekend I go to bed late I wake up in the late morning or early afternoon, so I know I get enough sleep.  But if it’s on a school night I try to go to bed between 10:30 and 11:00 and I wake up 2 hours before my classes start.

· If not, what could you do to ensure that you do get enough sleep?

If you don’t you can set a timer for when you must go to sleep and count the hours for when you should wake up.

· What are the serious health effects related to insufficient sleep?

Some serious health effects related to insufficient sleep are heart disease, immune function, obesity, diabetes and depression.  That’s why its extremely important to get enough sleep.

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

One of my favorite healthy snacks that I munch on while studying is vegetables and dip.  I have it with carrots and sometimes also cucumbers and celery and I have it with a ranch dip.  Another one of my favorites is cutting up a apple into slices and dipping it in peanut butter.

Week 9

Questions

• Which goals did you succeed?

The goal that I succeed was with my legs and running.  For my legs I’m able to lift over 60 pounds and they also got more toned.  For the running I’m able to run without feeling tired now.

• Which goals did you not succeed?

The goal I didn’t succeed was with my arms.  I wanted them to be a bit more toned by now and I can still only lift between 18 to 20 pounds and I wanted to lift more by now.

• Why do you think you did not achieve the above-mentioned goals?

I didn’t achieve the goal for my arms because to be honest I’ve been more focused on my legs than arms.  I care more about toning my legs than arms which isn’t good but now I’m going to start focusing on my arms more.

• What could you have done to succeed your goals?

Like I said in the question above I should’ve focused on my arms just as much as my legs because it probably would’ve made a bigger difference.  

• What did you learn throughout this process?

I learned that no matter how many times a week you workout it still takes time to achieve a big goal like mine.  Since I want to have a toned body its probably going to take over a year to get there and I’m fine with that now.

• What personal goals would you like to set for yourself in 2020?

Besides the fitness goal that I have another goal that I have for 2020 is to learn Italian and Spanish.  I want to learn Italian because I’m full Italian and it would be easier to communicate with my grandparents.  If I ever go to Italy, I’ll be able to communicate with my other relatives.  I want to learn Spanish because besides Italian it’s one of my favorite languages.  It’s such a beautiful language and I have a pretty big obsession with Spanish music so if I learn the language, I’ll be able to understand the lyrics and the words.

Week 13

Dance Choreography 

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