For this weeks’ personal bonus activity, I went on a 15 minute walk.

First workout challenge for week 4

Second workout challenge for week 4

Questions for workout challenge week 4

• How many reps did you do? Time 1^st attempt, time 2^nd attempt?

I did 300 reps, for the first attempt it lasted about 25 minutes and for the second attempt it lasted about 20 min.

• Which exercise did you find the most challenging?

I find the push-ups the most challenging.

• Do you think your fitness level has improved after these challenges? Identify a physical proof.

I think my fitness level has improved a bit; I feel a little bit stronger mostly my upper body.

• Will you continue to workout now that you have completed the 4-week challenge? Why or why not?

I will continue to work out, because I want to be in shape and be genuinely healthy in general, also working out made me feel more energized which helped with my well-being in general.

• It is recommended to do cardio how often, how hard and for how long each week?

The intensity for cardio is 60-85% of max heart rate, for 20-60 minutes for 3-5 times / week

• Identify 5 major muscle groups.

Quadriceps, Glutes, Abdominals, Hamstrings and pectoralis major 

• Identify one exercise that you can do for each of the major muscle groups that you selected.

Quadriceps: lunges; Glutes: squats ; Abdominals: curl ups ; Hamstrings: hamstring bridge ; Pectoralis major: chest flyes

• Identify the frequency and intensity level recommended for each exercise that you selected to improve your overall fitness level.

For General fitness:

Lunges: 2 sets of 10 reps 

Squats: 2 sets of 10 reps

Curl ups: 2 sets of 10 reps

Hamstring bridge: 2 sets of 10 reps

Chest flyes : 2 sets of 10 reps

Personal BONUS Activity

For this week’s personal bonus activity, my friend Olivia and I played badminton.

First Workout Challenge #3 for Week 3

Second Workout Challenge #3 for Week 3

Workout #3 Questions

• Comment on the intensity of the workout? Were you able to do all 8 exercises without stopping?

I find that the intensity of the gladiator challenge is more difficult than the other workouts. I was not able to do the 8 exercises without stopping in between them.

• How does your exercise program fit into your weekly schedule?

I try to fit it in as much as I could, when I have spare time, I do the exercise, such as during the weekends or after classes.

• What’s the point of doing a warmup? What constitutes a successful warm up? 

It’s to warm up the joints and muscles before a workout and prevent injury in general. A successful warm up constitute aerobic exercises such as a jogging, walking, biking, etc.

• Comment on any physical changes you have experienced since the beginning of this class?

I have lost some weight, and I can last longer when I exercise.

• Identify 4 health (disease prevention) benefits of regular participation in physical activity.

To prevent hypertension, diabetes, coronary artery disease and osteoporosis. 

• Identify 4 psychological benefits of regular participation in physical activity.

Physical activity releases endorphins which improves mood, self-esteem, and overall well-being. Also, regular physical activity decrees anxiety and depression 

• Identify 3 reasons why muscular conditioning is key to healthy body composition

It decreases body fat, increases muscle tone and mass which are key to a healthy body composition

• Identify 3 important exercises or stretches for posture development and/or improvement

Side plank, cat cow stretches and child’s pose stretch.

Personal Bonus activty for week 2

For this week’s personal activity I went for a 15 minutes walk.

First workout challenge for Week 2 – Tabata

Second workout challenge for Week 2 – Tabata

For the second workout for this week, I did it with my friend Olivia.

Questions for the workout challenge for week 2

• Do you prefer the 1 minute challenge or Tabata workout? Explain why.

I prefer the Tabata workout, because I like that for 1 set its 20 seconds workout and 10 seconds rest, unlike the 1 minute workout where you have to push yourself to do as many reps in a full minute, which could be tiring. Also, I like the how there is a background music in Tabata guiding your workout.  

• What are your stress levels before and after physical activity?

Before a physical activity, I usually feel a lot stress, because of other things in my life such as school, work and such, but after a workout I feel less stress, which is great. 

• Comment on what motivates you (or not) to follow the workouts?

It is actually the feeling after a workout, I feel more refreshed, energetic and less stress.       Also, the benefits health benefits that comes with working out, such as a better sleep hygiene and the prevention of many diseases.

• How many servings of fruits and vegetables should you eat a day? Are you getting enough? If not, how could ensure that you do?

I should eat 7 to 10 servings of fruits and vegetables a day. I am getting enough fruits and vegetables, I mostly incorporate them in my day as snacks, and make sure my half of my plate is always vegetables and fruits.

• Identify the 6 essential nutrients.

They are carbohydrate, protein, fat, water, vitamins and minerals.

• Identify 4 carbs that we should eat more

Vegetables, whole fruits, légumes (ex: lentilles, peas, etc.)  and whole grains. 

• Identify 4 crabs that we should eat less of

Potato chips, candy, donuts/baked goods and white breda/pasta

• Identify 1 nutrition improvement that you should consider making for health improvement 

I should consider eating less carbs that should be eaten in moderation, whilst I eat it them more than I should. 

Personal bonus activity for week 1

Workout Challenge #1 for week 1

Second Workout Challenge #1 for week 1

Questions for Workout challenge #1 – Week 1

• How do you feel about the intensity of 1 minute sets?

I like the intensity of 1-minute sets, because it lets me go at my own pace and do s much repetitions as much as I can. 

• Identify 1 exercise that you liked and explain why.

I enjoyed the plank, because it is one of the exercises that I did not completely struggle in and also because I like working my core.

• Identify 1 exercise that you disliked and explain why.

I disliked the chair dips, because I was visibly struggling and can only do minimal repetitions, also exercises for the triceps are my least favourite.

• Comment on your ability to fit a workout into your schedule each week?

For week 1, it was not that difficult to fit it in my schedule because my classes were short since it’s the beginning of the semester, therefore I had time to work out after classes. 

• Identify 3 exercise options that work the Quadriceps, Hamstrings and Gluteals.

Step-ups, squats and lunges 

• Identify 3 exercise options that work the abdominal muscles

Side-curls , curl-ups and the plank

• Identify 3 exercise options for the upper back and 2 exercises options for the chest 

For the upper back it would be bent-over barbell row, pull-ups and lat pull-down. Two exercises for the chest are bench press and chest flyes 

• Identify 3 different exercise options for the shoulder/deltoid muscles

Lateral raise, dumbbell front raise and tubing posterior flye. 

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

• Because it gives new readers context. What are you about? Why should they read your blog?
• Because it will help you focus you own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

• Why are you blogging publicly, rather than keeping a personal journal?
• What topics do you think you’ll write about?
• Who would you love to connect with via your blog?
• If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.