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 specific goals for the upcoming Fitness appraisal is to do more than 11 or 12 lap for the 12-minutes run. I would like to do the plank more than 1 minute.

 What’s the point of doing a warm up? The major purposes of a warm-up are to prepare the body for more rigorous demands of the activity and to minimize the risks of injury.

 What constitutes a successful warm up? A successful warm-up includes easy flowing, whole body movements.It should be around 5-8 minutes. To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increases the temperature of your muscles. For example, a jogger should start by walking and gradually increase the speed.

 What’s the point of doing a cool down? Before ending your cardiovascular workout it is recommended to gradually decrease the exercises intensity for 2-3 minutes. A proper cool down should gradually decrease heart rates to below 60% of Max HR.

 When is the best time to stretch and why? The end of the cool-down segment is an excellent time to stretch muscles that were used in the activity, especially if they are not going to be used again in the workout.

 Why is stretching important? Flexibility/Stretching is defined as the ability to a joint to move freely through the full range of motion and is a very important component of physical fitness.It prevents injuries in daily life activities, poor posture and body alignment which can lead to injury, soreness during and after exercise. At the end of each workout make sure that you do static stretches for each of the muscles used in the activity. This will help to prevent post-exercise soreness and loss of flexibility.

THIS IS THE LINK FOR MY 1 HOUR WORKOUT FOR THIS WEEK : https://youtu.be/_iJsPU3t76Y

Week 3

Questions for week 3:

On a scale of 1-10, what effort did you give the workout this week? I would give a 7. I did try to do well and I tried to not give up. At the same time I think i could have done better.

List three specific examples of what would motivate you to participate in and stick to a regular exercise routine? The fact that I will have a better looking body, my body will be toned up and I will have less insecurities. I will be healthy and that means that the chances to have heart problems or other disease will be decreased. I will feel more alive and energetic and I will perform well in school.

 List three specific barriers or excuses which would prevent you from doing so? All about time management. It is really hard to manage your time with a lot of studies. Sometimes we don’t have time to workout because we have exams coming up. The weather can be a big impact too, when I see it is raining or snowing a lot I don’t feel like going to the gym because it dosen’t motivate me to go outside. Hobbies can distract us from going to the gym or working out at home. Sometimes I binge watch my favourite shows and then when I see it’s time to work out I don’t feel motivated because my show is “better” than working out at that moment. For sure after I regret for not working out.

 What type of workouts and physical activities do you like? I love running and dancing.

 Do you prefer going to the studio/gym or working out at home? Actually I don’t mind going to the gym or working out at home. But, I do prefer to work out at home because I can put the music out loud and I am in my comfort zone so I can wear anything I want. I don’t like wearing earphones while I run because it usually falls off.

 What could you see yourself doing as exercise for the remainder of your life? I see myself running or dancing. When I started to run I became to love myself and I would never want this exercise to go away from me. Even though if sometimes I take a break of running for a few days or weeks, I would never hate it.

 How was your nutrition over the course of this week? My nutrition was not that bad. Every morning I drink a green smoothie with a peanut butter toast. For lunch I usually eat chicken with rice or egg. For dinner, I get tired of making food so I usually eat some left overs or whatever my mother made. Sunday I did go to a party and I ate pizza and other unhealthy foods.

 What would you like to change in your nutrition for the following week? I would like to try to eat clean at-least for the whole following week.

Here is my workout video for this week : https://youtu.be/fChBACitB7Q

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Week 4

How does your exercise program fit into your weekly schedule? At first it was a little bit hard to fit my exercise program into my weekly schedule because of school but I somehow managed it. Every Saturdays, Mondays and Wednesday I work out. Saturday morning around 11am to 12am. Monday morning before my class starts, I work out at 8am to 9am. Wednesdays I work out after I come home from school at 7pm to 8pm. Usually I go run in the gym so it is usually sundays and saturdays.

 Comment on how easy or hard it is to find the time to exercise? Actually it seems hard but when you do it you will realize it is not as hard as you have imagined it will be. I am not saying it is easy, I am saying that it is not impossible and it is actually worth it. At first it was really hard for me but then I took some time to make an agenda for it and it worked.

 What are your stress levels before and after exercise? I am a person who stresses a lot and who gets of anxiety for small simple stuffs. Before working out I stress a lot because I know I am not capable of doing some workouts but I try my best to not let my stress and anxiety stop me from working out. I am not really good at a lot of exercises such as push- ups and I stress more when I see other people doing it perfectly while I am doing it all wrong. So, before working out I stress a lot , asking myself if I can do it or imagine I fall or something wrong will happen.Actually after working out, I feel more confident even though few work outs I didn’t do it well I still feel that I achieved something. My stress levels are low after a workout.

 What was your nutritional habit change that you chose last week to do for this week? Yes! For a whole week I did not eat any junk food! I am very proud of myself. I ate at home and ate healthy meals. I ate clean for a whole week. I realized that it is hard to eat healthy because of the taste, it is hard to make healthy meals that tastes good. Pinterest helped me a lot.

 Did you follow it consistently? Yes I did. I will say it was hard because i saw my friends eating junk food and I really wanted but I resisted. I am thankful to my mother because she helped me this week to eat healthy. I told her what I was doing and she insisted to make me healthy dinners. I meal prepped my lunch as usual and in the mornings I drank a smoothie as usual.

 What will be your next nutritional goal for the following 2 weeks? My next nutritional goal for the following 2 weeks is to drink more water. I realized I do not drink a lot of water, I just eat. So, for the following 2 weeks I would like to drink 2 liters of water every single day.

video : https://youtu.be/DMYmdQSXtMk

Week 5

How many servings of vegetables should you eat each day? Every day we need to eat 10 serving of vegetables.
 Are you getting enough vegetables? In a day I eat around 5-7 serving of vegetables. I think I am not getting enough vegetables.
 If not, how could you ensure that you do? I really like smoothies, so I can make a vegetable smoothie. I will use vegetables as ingredients for my meals. I will eat vegetables as my snacks.
 What are your three favourite vegetables? My three favourite vegetables are red onions, sweet potatoes and broccoli.
 Find a recipe that includes your favourite vegetables and post on your blog

1 sweet potato 2 broccoli 2 tablespoons extra virgin olive oil 1/2 onion 0.5 teaspoons medium ground black pepper Few nuts

Workout Video: https://youtu.be/o4cGtRHYOVY

Week 6

•  What have been some major barriers so far in your activity plan? One of the major barriers are studies. The mid term exams are right now and it has been really. hard to find time to workout because I have to study a lot. Another barrier is work. I got a new part time job and now I have less time to workout.
•  How have you adapted your plan to overcome these barriers? I asked my sister for help. She helped me to make a new schedule and now I do workout.
•  What solutions have you found? I found that I need to take my time wisely. I realized that every minute is important. So I workout before going to sleep for an hour every day. It works perfectly because I study all day then before sleeping.
• Have you noticed any energy level changes now that you exercise every week for the past 6 weeks? Yes, I have been feeling more alive then ever! Before I used to be really tired after coming back from school but now I don’t feel tired at all.
•  Have you started working out more than once a week? If so, when and what? Yes I workout every Saturdays, Tuesdays and Fridays. I do my cardio workout, ab workouts and arm workouts those three days. I usually just run Saturdays and Tuesdays and focus more on my arm workout Fridays.

workout video ; https://youtu.be/yfMrBay_bHU

Week 7

video: https://youtu.be/x9YJ4Kv6G1s

• Do you need to revise your original goal(s)? No, I know it by heart my heart.After few weeks of revising my goal each time before I workout helped me know it by heart right now.
•   Are/is your goal(s) still realistic? Why or why not? Actually my original was realistic until my exams week came and made it so hard. I could not find much time to workout.
•   State your new goals if they’ve changed. My goal is the same but now I run less than I used to because I go less often to to the gym.
•   What is working in your program? In my program my ab workouts are working well but not really my cardio or my arm.
•   What do you need to change? I sometimes replace running by adding more jumping jacks in my workout because I am not always available to go to the gym in my exam weeks. I am really bad at push ups so whenever I know I am doing them really badly I replace it with the plank.
•   Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence? I definitely feel more energetic and better mood. I actually stopped being late to class because I get some good sleep and I feel really more alive in my classes so I can pay 100 percent attention to my classes.
•   What effect is the activity plan having on you? The activity plan is making me entire body sore the next day of the workout but it is really worth it. It makes my body so much stronger and it actually made my arms and legs toned a little bit, I saw the change this week.I do think it is having me good effects such as I do feel stronger and fit than ever. It does motivate me to eat healthier every day because each time I see junk food I make myself remember how hard I workout last night or this week so I don’t want to ruin my progress by eating too unhealthy. I do treat myself once or twice a week.

Week 8

 How much sleep should you be getting every night? I should be getting 7 to 9 hours of sleep every night to be functioning well in school, in my daily routine. Or else, I won’t have enough energy or I won’t be concentrating.

  Are you getting that much? Yes, I am. During this quarantine I have enough time to complete some chores and homeworks. Some days I sleep 8 hours and other days I sleep 10 hours.

  If not, what could you do to ensure that you do get enough sleep? If I did not get enough sleep I would have set a schedule. I would havre write on my agenda a realistic schedule where I can have enough sleep.

  What are the serious health effects related to insufficient sleep? Serious health effects related to insufficient sleep are obesity, diabetes, cardiovascular disease and even early mortality.

  Give two examples of healthy snacks that you can munch on while studying. My favourite healthy snacks are banana and peanut butter bites and and bag of non butter popcorn.

video: https://youtu.be/o_TD6FlXDKU

Week 9

20 minute workout: Leg extension 1min – 15 seconds rest – Leg raises 1min – 15 second rest -Wide U 1min – 15 second rest -Hands &Toes Touch 1min – 15 second rest – Leg extension to the side 1min – 15 second rest – Leg life in 4 stroke 1min – 15 second rest – Leg drop 1min – 15 second rest – Reverse Crunch 1min – 15 second rest – Ab bike 1min – 15 second rest – Leg hold 1min – 15 second rest – crunch fly 1min – 15 second rest – slow crunch 1min – 15 second rest – side to side crunch 1min – 15 second rest – Bent knee windmill 1 min – 15 second rest – reverse crunch + leg extension 1min – 15 second rest – side lying crunch 1 min.

Which goals did you succeed? I succeeded my running goal. My goal was to run for 12 minutes non stop and I did it.
• Which goals did you not succeed? I did not achieve my crunches goal and my chair dips goal. However, I am really proud of my crunches results because I almost achieved it. I wanted to do 45 but I did 42 in one minute.
• Why do you think you did not achieve the above-mentioned goals? Because I did not try hard and because of everything that is happening right now I got stressed and couldn’t focus on my school work and my workouts, especially because I usually go o the gym and now I can’t.
• What could you have done to succeed your goals? I could have try to focus more and do my best. I admit that I did not give much attention to my workouts for a while and that made me not achieve my goal.
• What did you learn throughout this process? I learned that if I do try my best and work hard anything is possible just like now I can run 12 minutes without stopping but before I couldn’t.
• What personal goals would you like to set for yourself in 2020? My personal goals for 2020 is to stay healthy, spend time as much with my loved ones, studying well and workout more to stay in shape.

video: workout: https://youtu.be/IL3sCIiiLyM

goal: https://youtu.be/v3sQyIYxwME

running goal: https://youtu.be/a1eER1zs9ig

WEEK 13

I realized at the end I did not pronounce a move well. I meant basic step diagonal. My dance choreography: https://youtu.be/mVxiBBBAVRg