Week 1

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Week 2

Question for week 2

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

• I would like to be able to do at least 35 sit-ups and pushups in one minute, and also be able to do more than an 1 minute plank.

What’s the point of doing a warm up?

• It prepares our body for exercise/activity by loosen up joints. Warm up increases heart rate, body temperature (blood flow) and breathing. With a proper warm up you minimize your chances of hurting yourself during your workout (prevents injuries).

What constitutes a successful warm up?

• A successful warm up consists of 5-10 minutes of low to moderate activity. It needs to be related to the exercise.

What’s the point of doing a cool down?

• The point is to gradually reduce breathing and heart rates to normal body temperature as well as prevent hot blood pooling into lower extremities (prevent dizziness/fainting).

When is the best time to stretch and why?

• The best time to stretch is when muscles are warm and pliable like after warm ups or during a yoga class. Because stretching during yoga brings relief of mental tensions as well as muscle tensions.

Why is stretching important?

• Stretching is important because it helps the muscle keep flexible, and therefore maintain a heallthy range of motion in the joints. It, improves balance and gait (posture)… Also, without it, muscle become tight and shorten. Finaly, stretching calm the mind and prevent futur injuries.

Week 3

Questions for week 3:

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

• 8

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

• Go to the gym with friends or my girlfriend./ The feeling that comes with being active (wake up easier, breathe better, less stress…)/ See results

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

• tired./ have not eat./ Sickness (not feeling well)

What type of workouts and physical activities do you like?

• I like weight training or team sport like basketball or soccer.

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

• gym

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

• Bench press

How was your nutrition over the course of this week?

• My parents are in vacation so not well at all… I barely diverse my meals and eat way much sugary and salty aliments.

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

• eat more veggies and fruits

Week 4

Questions for week 4

How does your exercise program fit into your weekly schedule?
Comment on how easy or hard it is to find the time to exercise.

• Since I already went to the gym before that project, it’s pretty easy to integrate my exercise program into my routine. I’d say, depending on the week, normally it’s easy to find time to exercise. Also, I don’t have school on Friday…

What are your stress levels before and after exercise?

• After a good workout I feel relax and sleepy. I believe that my stress level is way more higher before my workouts than after. In overall, I’m not a stressed person and my stress level is low in general.

What was your nutritional habit change that you chose last week to do for this week?

• I decided to eat more fruits and veggies. Since my mom came back from vacation, it was easy to achieve and my alimentation got way better.

Did you follow it consistently?

• I mean, I try to eat fruits and vegetables as much as possible. At least, every morning I eat fruits such as apples and bananas and when I came back home some greens.

What will be your next nutritional goal for the following 2 weeks?

• I will try to drink at least 2L of water everyday.

Week 5

questions for week 5

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

Every meal, half of your plate should be covered of vegetables and fruits. The USDA recommends eating 5 to 9 servings per day. The best is to eat as much as possible!

• Are you getting enough vegetables?

I like to think yes, but no.

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

Well when I eat my mom’s dish, I always eat some vegetables. Sometimes I don’t have time so I only eat snacks… I guess I could try to prepare my meals the day before and take them for school.

• What are your three favorite vegetables?

Broccoli, potato and onion 🙂

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

This recipe is from Food and Wine, and is called Potato-Broccoli Soup.

• (https://www.foodandwine.com/recipes/potato-and-broccoli-soup)
  2 tablespoons butter
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 3/4 pounds broccoli, thick stems peeled and diced (about 2 cups), tops cut into small florets (about 1 quart)
• 1 1/2 pounds boiling potatoes (about 5), peeled and cut into 1/2-inch cubes
• 3 cups canned low-sodium chicken broth or homemade stock
• 3 cups water
• 1 3/4 teaspoons salt
• 1/4 teaspoon fresh-ground black pepper
• 1/2 cup grated Parmesan

How to Make It

Step 1    

In a large pot, melt the butter over moderately low heat. Add the onion; cook, stirring occasionally, until translucent, about 5 minutes.

Step 2    

Add the garlic, broccoli stems, potatoes, broth, water, salt, and pepper. Bring to a boil. Reduce the heat and simmer until the vegetables are almost tender, about 10 minutes.

Step 3    

In a food processor or blender, pulse the soup to a coarse puree. Return the soup to the pot and bring to a simmer. Add the broccoli florets and simmer until they are tender, about 5 minutes. Stir 1/4 cup of the grated Parmesan into the soup, and serve the soup topped with the remaining cheese.

Week 6

Questions week 6

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

going to the gym is the biggest barrier I encountered. Sometimes, I just feel lazy and I don’t want to work out. Also, I find it hard to do 20 mins cardio + my personal back workout + my abs workout. I always feel “dead” at the end.

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

Well, I just tell my self that I have no choice :).

• What solutions have you found?

Start with the cardio, then weights, then abs (sometimes .-.). In my case, ending with cardio is not a good idea (high chances of giving up).

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

Not really since I already used to exercise every week.

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

Usually, I try to go 3 times a week to do full body workout. (biceps/triceps pec and back/shoulder).

Week 7

questions for week 7

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

I don’t think so, since I’m seeing improvements and my goals (cardio + pull-ups) are not far away.

. Are/is your goal(s) still realistic? Why or why not?
State your new goals if they’ve changed.

Yes my goals are realistic. I do around 2500 m in 12 minutes and 14-15 pull-ups.

. What is working in your program?

Everything except my core strenght goal (plank).

• What do you need to change?

Maybe change my abs exercises for more cardio or back exercises.

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

Yes, I wake up easily and I feel like I have more energy throuhout the day.

• What effect is the activity plan having on you?

I feel like I’m happier and I’m ready to face every challenges that God gives me :).

Week 8

questions for week 8

• How much sleep should you be getting every night?

8 hours per night

• Are you getting that much?

yes

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

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

Heart disease, heart attack, heart failure, iregular heartbeat, stroke, diabetes, high blood pressure.

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

Almonds and fruits

Week 9

questions for week 9

My goal is to do 20 pull-ups, but I can’t do them due to a back injury. My other goals are to do a plank for 2 minutes and 30 secondes and about 2500m in 12 minutes.

I did the plank for 2 minutes 30 secondes. I did achieve my goal. Training every week help me achieve it.

I ran 2000m in twelve minutes. I did not achieve my goal, I think the back injury did not help as well as the present situation (covid-19) that prevent me from running as much as I use to.

Week 10

Week 11