Week #1

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Week #2

Workout : My phone had needed to be repaired, so I couldn’t film myself working out 😦

Questions :

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

* Firstly, I would like to be able to actually run the 12 minutes without being completely exhausted afterwards. Secondly, I would like to at least stay 2 minutes in my plank/wall-squat.

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

* It’s basically a way of preparing your body for physical activity by increasing your body temperature, your heart rate, breathing rate and to avoid injuries.

 What constitutes a successful warm up?

* A successful warm up consists of a gradual increase in intensity in physical activity. The four stages are : loosening joints, stretching muscles, pumping the heart, and stretching.

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

* The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal, and promote relaxation.

 When is the best time to stretch and why?

* The best time to stretch is early in the morning before you start your day, since this sets the length of the muscle for the remainder of the day, allowing you to move more freely without restriction or pain. 

 Why is stretching important?

* Stretching can help keep the muscles flexible, strong, and healthy. In fact, We need flexibility to be able to do the different exercises.

WEEK #3

Workout https://photos.app.goo.gl/CBfyafANTJAQAgYS7

On a scale of 1-10, what effort did you give the workout this week? My cheer practice was very hard, so I’ll give it an 8

List three specific examples of what would motivate you to participate in and stick to a regular exercise routine? My first example : “Summer body 2020”. My second example : To finally be able to call myself active and fit. My third example : Having fun during my workout.

List three specific barriers or excuses which would prevent you from doing so? 1: My laziness . 2: Being impatient with the results. 3: Not finding the time

What type of workouts and physical activities do you like? I really like the type of workouts where I don’t actually feel like I’m working out like : dance, cheer, badminton

Do you prefer going to the studio/gym or working out at home? I prefer going to the gym because me working out at home results in me getting distracted by food, my phone, television and etc.

What could you see yourself doing as exercise for the remainder of your life? Dancing for sure. It’s such a passion for me, It boosts my mood automatically, and is very freeing.

How was your nutrition over the course of this week? Sadly, it could’ve been better. After my practices, me and the girls went to McDonalds.

What would you like to change in your nutrition for the following week? To eat less junk food and to drink more water!

WEEK #4

My personal workout https://photos.app.goo.gl/5kNVh4HEVamLBbsB7

How does your exercise program fit into your weekly schedule? I’m having a real tough time finding time to the the workouts that my teacher is giving me.

Comment on how easy or hard it is to find the time to exercise. It’s pretty difficult since my schedule right now is packed. But I’m trying my best to create time and not finding excuses.

What are your stress levels before and after exercise? Before: My stress levels are pretty high, because just the thought of working out gets me anxious. After : I feel great since I was able to finish my workout, and I would say that my stress levels are also low, since I feel quite relieved after my workouts.

What was your nutritional habit change that you chose last week to do for this week? I wanted to eat less junk food and drink more water.

Did you follow it consistently? Honestly, I did cheat just a little bit, but I did maintain my goal of drinking a lot of water.

What will be your next nutritional goal for the following 2 weeks? To not go to a fast food restaurant after my practices/workouts

WEEK #5

Workout : I was quite sick, so I didn’t get the chance to workout this week.

How many servings of vegetables should you eat each day? You should eat about 2 to 2 1/2 cups of vegetables each day.

Are you getting enough vegetables? Sadly no, I believe I eat about 1 cup and a half each day.

If not, how could you ensure that you do? I could prepare snacks the night before my classes and I could install an app that reminds me to eat my vegetables.

What are your three favorite vegetables? I really like mushrooms, corn and potatoes.

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

WEEK #6

WEEK #7

Part 1,2 : https://photos.app.goo.gl/qzXJLyjUwNw7XJhL7

Do you need to revise your original goal(s)? I believe they ae very obtainable, I just have to stick to it!

Are/is your goal(s) still realistic? Why or why not? They are realistic due to the fact that I do realize I am not asking a lot from myself. They just require discipline and productiveness.

State your new goals if they’ve changed. No

What is working in your program? The leg exercises that I put, are really fun. I’ve realized that I love to work on my quads.

What do you need to change? I need to change my nutrition… meaning cutting out junk food.

Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence? I feel like my self-confidence has improved. I spend less time judging myself in front of a mirror before going out.

What effect is the activity plan having on you? A sense of me being pro-active. I just feel like a better person in general.

WEEK #8

WEEK #9

Part 1,2,3,4 : https://photos.app.goo.gl/Lzr5bAJ3JtH4XyFh8

Which goals did you succeed? I now have stronger thighs than back in February (meaning I can wall squat for 76 seconds). Also, I reached my goal of having toner arms (I can now do about 21 chair dips)

Which goals did you not succeed? I didn’t reach my cardio goal.

Why do you think you did not achieve the above-mentioned goals? I believe I didn’t put enough effort into my cardiovascular goal. When working out, I put my attention more on my arms and legs rather than my heart.

What could you have done to succeed your goals? I should have taken this blog and my goal more seriously, and I should’ve pushed myself to my fullest rather than stopping every time I was tired. Some weeks, I was just completely shut down to do the exercises because of my mental health. I should’ve maybe tried to better my cardio by practicing with my friends.

What did you learn throughout this process? I learned that my body can handle much more than I thought it could. I was actually quite impressed. And that I simply require dedication to change my body for the better.

What personal goals would you like to set for yourself in 2020? I would love to overall more fit. In fact, I want to push myself to go to the gym more and just feel better about myself. Hoping that exercising will also help for my mental being.

WEEK #13

My Dance Choreography : https://photos.app.goo.gl/BBbjpLAjetUk1X4AA

My friend: https://photos.app.goo.gl/xP3NAQqvADYwt7Ww9