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Week 1

Week 2

week 3

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

It is difficult for me to find time to do my workouts because I am very busy with work. My parents are divorced so I am constantly going back and forth between houses which is also difficult to manage. I often find myself doing my workouts late at night.

What are your stress levels before and after exercise?

I don’t see a difference in my stress levels after exercising. I mainly just feel tired since I do my workouts late at night.

week 4

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

Considering the circumstances of Covid19 I have not been in a better mood due to self-isolation. However, I do feel like exercising has helped me maintain a better mood than if I wasn’t. Since I haven’t been keeping up with my workouts as much as I should be I haven’t seen any difference in my energy, sleep or self-confidence.

What effect is the activity plan having on you?

The activity plan is teaching me to be pro-active because I have found that if I wait to late during the day I lose motivation to compete the workout.

How long should you rest after completing a muscular strength or endurance workout? Why? What happens if you don’t?

You should rest anywhere between 24-48 hours in order for your muscles to recover after a muscular strength workout. If you don’t give your muscles the appropriate time to recover you are causing more damage to your muscles. If you workout the same muscle group too soon you are causing your muscle to breakdown instead of build.

week 5

Do you need to revise your original goals? Are your goals still realistic? Why or why not? State your new goals if they’ve changed.

I Believe that my muscular strength goal is realistic although my cardio goal isn’t. When I went running for my first workout of this week I really struggled, I found my self very short of breath and stoping multiple times. I overestimated my cardiovascular health, I believe I can reach my goal but not in the period amount of time I set for myself. My new goal is to be able to run a mile in 10 minutes. I can currently run a mile in an average of 15 minutes.

What is working in your program? What do you need to change? 

What is working in my program is the muscular workout. I find myself really enjoying this time especially since I started doing yoga. What I need to change is the time I do my training sessions. I often procrastinate and end up doing it late in the evening where my energy is relatively low. Therefore, I find it much harder to complete the workout where as if I were to do it in the morning it is easier for me to complete it.

How many servings of vegetables should you eat each day? Are you getting enough? If not, how could you ensure that you do? What are your three favorite vegetables?

According to Canadas food guid half of your plate should be composed of fruits and vegetables. I do eat enough vegetables a day.My three favorite vegetables are cauliflower, cucumbers and zucchini.

week 6

What’s the point of doing a warm up? What constitutes a successful warm up? What’s the point of doing a cool down? When is the best time to stretch and why? Why is stretching important?

The purpose of warming up is to prevent injury by warming up your muscles and increasing your heart and breathing rate. A successful warm up constitutes of some dynamic stretching and light exercise, this slightly raises your heart rate and usually results in a light sweat.

A cool down is to gradually lower your heart rate back to normal after exercise. It also prevents pooling of blood to your feet/legs which prevents dizziness.

The best time to stretch is after a workout because your muscles are warm, this prevents injury from occurring while performing stretches. It is important to stretch because it helps with soreness and keeps you flexible.

How much sleep should you be getting every night? Are you getting that much on a regular basis (not regular right now due to social circumstances)? If not, what could you do to ensure that you do get enough sleep? What are there serious health effects related to insufficient sleep? 

I should be getting 7-9 hours of sleep every night. On a regular basis, I am not getting that much sleep because during school months I have a lot of school work to do which often has an effect on my school schedule. I also stay on social media too long at night. To ensure that I get enough sleep I can manage my time better in order to complete my school work during the day. I can also download an app that locks me out of my phone after a certain time or set myself daily screen time limits. Not only can a lack of sleep effect you mood and concentration but in the long run can cause serious health issues. For example, heart disease, high blood pressure, obesity, etc.

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

Two examples of healthy snacks I can eat while studying are vegetables with humus and yogurt with fruit, oats and honey.

week 7

Did your diet change during the course of your program? Why and how?

No, my diet didn’t really change throughout the course of the program because I already have a relatively healthy diet.

What was the most important thing you learned about yourself?

The most important thing I learned about myself is that if I put my mind to something I can do it. I was at a point in my life prior to this class where I was very lazy and inactive. When the program was first announced I really didn’t feel like doing it, however I told myself it is in my best interest. I did a lot better than I expected.

How has exercise changed or impacted you and your family during this time of the corona pandemic and isolation?

Exercise has impacted me during this time because it kept me busy and helped me clear my mind. Often, I did my blogs when I had a lot of things going on and exercising has helped me with changing my thoughts.

What will motivate you to continue to be active in the future? How do you see yourself living an active lifestyle?

What will motivate me to keep a healthy lifestyle is the mood it puts me in. When I finish exercising I feel accomplished and good about myself. I see myself living an active lifestyle by going to the gym when it reopens and managing my time.

What are three benefits of a healthy active lifestyle?

Three benefits of an active lifestyle are having a healthy body weight, reducing the risk of illness and having more self confidence/better mood and sleep.

What are three possible consequences of a sedentary lifestyle?

Three possible conqequences of a sedentary lifestyle are higher risk of physical and mental illness, obesity and sleep deprevation.

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