a) A warm-up is used to prepare your body for physical exercises. It usually involves increasing your heart rate, body temperature and breathing rate. b) A good workout is one that has dynamic movement, mobility and increases your heart rate. c) Cooldown is used to gradually relax your body to get it back to its relax state and return muscles to their optimal tension in order to avoid any injuries like blood clots. d) The best time to stretch is probably after a workout where your muscles have been used. Stretching is important to keep our muscles strong and flexible and to avoid stiffness. e) As an 18-year-old, I should be getting 7-9 hours of sleep and most of the time I do. f) Sleepiness could cause road accidents, depression, forgetful and it ages your skin. g) Example of healthy snacks: Any fruit or vegetable. What motivates me to stay active in the future is the fact that I truly enjoy being active since it frees my mind of all my problems. h) I see myself living an active lifestyle by constantly making an effort to get a workout in or to even just go for a jog/walk outside daily. However, the negative aspects that could come if I am sedentary are depression, stiffness in my muscles, loss of mobility and blood clots. I) Cheese and chia seeds are examples of two healthy fats.

Workout 1:

Workout 2 (option 1):

a) In general, I probably feel the same as the previous weeks. However, I am definitely in a better mood because this past week was a busy one and It is finally over. b) The effect that this activity plan is having on me is that it is forcing to somewhat work on my cardiovascular system which I don’t really work during my own exercise program. c) My major barriers in my activity plan right now I would say are how tired I am and my dehydration. To overcome these barriers I am really trying to improve my sleeping schedule and to start drinking at least 2-4 bottles of water a day. d) The solution I found is to give my body one day to two day period where I give it time to repair the the muscles I work on and I also always try to force myself to stretch after every workout I complete in order to avoid any future injuries or soreness. e) My nutrition habits that I have set myself were to not skip a meal and to have balanced meals. So far I’ve really been impressed with myself because for the majority of time I respected my nutrition goal. My sleep schedule for this past week was truly poor compared to the previous week due to the fact that I had a really busy week with mid-terms and all. However, I believe this is not an excuse since sleep is so important and the thing keeping me from the required amount of sleep is my lack of organization in my homework. From now on I will try to really work on being more organized since it definitely has a negative impact on my physical and intellectual performance.

Workout 1

Workout 2

a) I made my exercise fit perfectly in my schedule in order to be organize and like this I am not tempted to see it as a waste of time or something that will get in the way of me getting bad grades. b) Personally, I find that it all depends on the week and the work load that I have. On a relatively relax week where I don’t have much homework it easy to find time. However, on a busy week it gets a bit more difficult but I still do an effort to make sure I respect my exercise program. c) In my opinion, my stress levels before and after exercising regarding school stay the same. However, during the workout I have a free and clear mind where I don’t think about anything except for my workout. d) The nutritional habit change that I chose for the week is to not skip a single meal while them being well balanced. I am proud to say that this week I was able to attain my desired nutritional habit change. e) My next nutritional goal to add up of the others is to avoid any unnecessary unhealthy snacks.

Workout 1

Workout 2

a) In all honesty this week I truly tried to give my 100% to the workouts so I proudly give myself a 10/10. b) The ACSM guidelines for effective cardiovascular training are to perform a high intensity workout (60-85% of max HR) for about 20-25 minutes, 2-3 times a week or to perform a moderate intensity workout (40-50% of max HR) for about 5 times per week for 30 minutes. c) For health benefits a session should be a moderately-intense cardio 30 minutes a day for 5 days a week or high intensity for 20 minutes a day for 3 days a week. d) An example of cardio exercise is running and something that people think that counts as cardio but doesn’t is yoga. e) You should drink about 2 litres of water per day which is about 8 glasses. f) Progressive overload is when you push your body to its max when training. In other words, it is the gradual increase of stress placed upon the body during exercise training. g) Muscular endurance (strength) and cardiovascular endurance. h) My nutrition over the course of this week was significantly better compared to the past week because for instance I did skip any meals and for the majority of the time my meals were pretty balanced. However, the aspects that could get better for next weeks is probably in terms of eating some foods that are not healthy like junk food for snacks.

Workout Video 1:

Workout Video 2:

a) Firstly, I found that working out with a friend really motivated me more that if I was alone maybe because it makes it less boring since there is still some interactions and there is some kind of mutual motivation. Secondly, I truly believe that the SMART goal system is truly something that works and makes you want to work out since it has a realistic touch to it and at the same it requires you to be determined and organized. Thirdly, what really pushes to work out and stick with it is probably the huge reward and feeling of accomplishment that comes with it. b) Like every human some times we just invent some barrier or excuse for us not to workout and for me it is usually the lack of time due to poor organization or that I am to tired because of my not so good sleep schedule or the most abused one I am to lazy to leave my house. c) The type of workouts that I like are the ones that test my endurance and my cardiovascular system such as swimming, running and high intensity sports like hockey, tennis and ski. d) Honestly, I prefer working at the gym because it puts me in the right mood to work out and on the contrary when I am at home I could easily get distracted and lose motivation. In terms of style I prefer running and weights. e) To improve my fitness through college and university I will try to organize myself to always make sure I have time to get a work out in even with my heavy work load. Personally I think that I am doing good in terms of my wellness so I will just continue the exact same thing I have been doing. f) The exercise that I probably see myself doing for the remainder of my life is a tie between swimming and running because I truly enjoy doing both and at the same both of these exercise are practically a full body workout and it goes without saying that there excellent for your cardiovascular system.

Workout Selfie:

Workout Video:

Post Questions:

a) My workout entail of doing as many reps at a moderate pace/weight for each exercise shown whether it is chin ups, pushups, bicep curls or working out with machines. b) The G-201 Schedule:
Monday-Thursday: 7AM-8AM, 11:55AM-1:25PM, 6:00PM-7:30PM (Monday & Thursday only)
Friday: 7AM-8AM, 1:55AM-3:55PM The G-154 Schedule:
Tuesday & Thursday: 6PM-7:30PM d) I attended the G-154 Fitness Center at 12 on Wednesday which is during UB and I went with Olivia Dahan. e) Before we started to workout I was feeling pretty pumped up and energized since it was right after our gym class so I was really in the mood to do so. Furthermore, it was probably the first time I worked out with someone and being filmed so that was definitely a fu experience. During, the workout I still felt my energy pumping through my veins and I was also making sure all my movements were on point since I was being filmed. After, the workout I physically felt somewhat tired but mentally I was in a good state and ready to go on with my day. So, I decided to finish it off with a couple minutes of stretching. f) This week blog assignment mainly made me learn the schedule of the Fitness Center and their locations which is great because I will probably start going during my break. g) During my workout I used dumbbells, a pull up bar and the bicep press machine. h) I was extremely happy I went because in my opinion it was a great follow up with our gym class that we had prior and I would 100% recommend it to a friend since I found the Fitness Center extremely clean with a good variety of machines compared to other gyms.