Workout 1:

20X3 Push ups, 20×3 Curl-ups, 15×3 Chair Dips, 5×3 Pull-ups

1. Describe the aspect of your goal(s) you were most successful in achieving to date and the benefits experienced throughout the program. Maintaining and improving on muscle mass
2. Describe the aspect of your goal(s) you were least successful to date in achieving and why you felt you were not successful. Cutting
3. Did your nutrition change during the course of your program? Why and how? Yes, I take less carbs to improve my diet.
4. What was the most important thing you learned about yourself? I like bodyweight exercises.
5. Describe any physical and psychological changes that have happened over the course of these weeks of workouts. I got a better shape and my mood is more positive
6. Describe the level of difficulty you had in adding a little more physical activity to your days? Nothing, it’s my routine I’m not bothered.
7. During these unpredictable times, how has physical activity impacted your dimensions of health (physical, psychological, spiritual, environmental, intellectual, environmental).I am sad I can’t see my friends so it has a bad impact on my psychological health, but since I have less school stress it evens out. Physically my body is getting a little weaker because I can’t go to the gym and calistenics isn’t covering everything.

1. Questions:
   1.  Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence? Yes, because I am pushed to improve myself
   2. What effect is the activity plan having on you? It is boosting my self confidence and motivation
   3. What have been some major barriers so far in your activity plan? How have you adapted your plan to overcome these barriers? Fatigue and school. To adapt, I started sleeping right after I came home and then going to the gym later.
   4. What solutions have you found? How long should you rest after completing a muscular strength or endurance workout? Why? What happens if you don’t? You should wait about a minute or two, because it’ll make sure that you are able to go for another full set.
   5. Comment on your two nutrition habits. How have you done over the course of the two weeks? I have gained muscle mass and have been more hydrated

Workout 1:https://www.youtube.com/watch?v=aWNIbVjymLI&t=453s

How does your exercise program fit into your weekly schedule? I do these exercices on days I hit the gym, so it flows well with my routine.

Comment on how easy or hard it is to find the time to exercise.  It is pretty easy once it becomes one of your priorities. Of course, when there are exams, you tend to slack off a little to focus, but for a whole year it is easy to set a routine, you just need will power and determination.

What are your stress levels before and after exercise? Exercise tend to relax me and get me off my head, so I get less stressed after.

What was your nutritional habit change that you chose to do for the week? Slow down on the carbs because I ate too many during my birthday week. Did you follow it consistently? Yes I did.

Identify what will be your next nutritional goal to add, keeping your Week 1 nutritional change as well, to try to make it a habit. It’ll be to drink way more water.

Q and A

1. On a scale of 1-10, what effort did you give the workouts this week? 7 because I had another workout right after those ones.
2. What are the ACSM guidelines for effective cardiovascular training (cardio)? warm-up, conditioning stimulus, & cool-down
3. How long and how intense should a session be for health benefits? moderately-intense cardio 30 minutes a day, 5 days a week, or vigorously-intense cardio 20 minutes a day, 3 days a week
4. Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)? Running counts as cardio and weight lifting does not.
5. How many glasses of water should you drink each day? 8 eight ounce glasses, which is around 2 litres.
6. What is progressive overload and how does it work? If you increase the demands you are placing on your body by increasing the weight, lifting the same weight for more reps, or just doing something that increases the demands that your body needs to meet, then your body will have no other choice but to improve and change to survive.
7. Which component(s) of fitness were trained in the two workouts? The upper body(chest, triceps, abs) and lower body(quads, hamstring)
8. How was your nutrition over the course of this week? What were some positive aspects and aspects that still require better choices? I did hit my protein and fat goals as usual but this week I lacked water and I did eat some sweet stuff because it was my birthday.

https://www.youtube.com/watch?v=uxawx4krEs8

a. My workout was focused around my chest, my triceps and my shoulders. It is what I include in my push day.

b. The Vanier fitness centre is open from 7 am to 8 am, from 11:55 am to 1:25 pm and from 6 pm to 7:30 pm from Monday to Thursday. On Friday, it is open from 7 am to 8 am and from 11:55 am to 3:55 pm.

c. I went alone on Friday from 11:48 am to 12:55 pm

d. I felt motivated before my workout, I was focused during my workout and proud after it.

e. I learned that this gym is actually not bad and has almost everything Econo has. I liked how ergonomic the machines were and I disliked the size of the gym, it’s too small.

f. I used the incline bench, the cable machine, the dip stand, etc…

g. I am glad I went to that gym because I never went there before. I would not recommend this gym over Econo, Gold’s or Buzzfit, but it is good to have in the school in case I can’t make it to my actual gym for a day because it is free for us students.

a. I already have an exercice routine. What motivates me is knowing that it is a positive for my mental health, the progress and the fact that I become a more versatile individual by having a good training habit.

b. I don’t have excuses to not workout. Even if I don’t go to my usual gym, I have one that is free at my school.

c. I like exercices that work a lot of muscles. I like compound exercices like the bench press, the deadlift and the pull-up.

d. I prefer the gym because I am more likely to keep it shorter at home. Also, I see my high school friends at the gym so it’s always interesting to go.

e. I see myself having a restrictive diet to get into my cutting phase after bulking up enough.

f. Lat pull downs. I really enjoy doing them.

Inspirational Video: https://www.youtube.com/watch?v=vEVd0QMjCc8, author: Tre Good

At the moment, I’m in a bulking phase, meaning that I am eating more daily calories than usual while doing a lot of weight training. Even though I seek to eat a lot, I generally have a healthy diet mainly composed of protein and fats. In April, I’ll start my cutting phase, which means that I’ll keep the same weight training regimen, but I’ll eat less.

« Soyez vous-même, les autres sont déjà pris. »

— Oscar Wilde.

Cet article est le tout premier que je publie sur mon nouveau blog. Je viens juste de lui donner vie, restez à l’affût pour la suite. Abonnez-vous ci-après pour rester informé des mises à jour.

Voici un exemple d’article, publié initialement dans le cadre de la Blogging University. Inscrivez-vous à l’un de nos dix programmes et lancez votre blog.

Vous allez publier un article aujourd’hui. Ne vous inquiétez pas pour l’apparence de votre blog. Ne vous inquiétez pas si vous ne lui avez pas encore donné de nom ou si vous vous sentez dépassé. Cliquez simplement sur le bouton « Nouvel article » et dites-nous pourquoi vous êtes ici.

Quel est votre objectif ?

• Vos nouveaux lecteurs ont besoin de contexte. De quoi parlerez-vous ? Pourquoi devraient-ils lire votre blog ?
• Cela vous aidera à vous concentrer sur vos idées à propos de votre blog et sur la façon dont vous souhaitez le développer.

L’article peut être court ou long, contenir une introduction personnelle sur votre vie, décrire la mission de votre blog, présenter un manifeste pour l’avenir ou énoncer simplement vos sujets de publication.

Pour vous aider à commencer, voici quelques questions :

• Pourquoi créez-vous un blog public au lieu de tenir un journal personnel ?
• Quels seront les thèmes que vous aborderez ?
• Quelle est la cible privilégiée de votre blog ?
• Si votre blog passe la première année avec succès, qu’espérez-vous avoir accompli ?

Répondre à ces questions ne vous enferme pas définitivement dans une voie. Ce qui est magnifique avec les blogs, c’est qu’ils sont en constante évolution au fur et à mesure de vos apprentissages, de votre développement et des interactions avec autrui. Il est toutefois opportun de savoir où et pourquoi vous vous lancez. L’articulation de vos objectifs peut simplement contribuer à apporter de nouvelles idées d’articles.

Vous ne savez pas trop comment commencer ? Écrivez simplement la première chose qui vous passe par la tête. Anne Lamott, auteur d’un excellent livre sur le processus d’écriture, affirme qu’il est nécessaire de s’autoriser un « premier jet bordélique ». C’est un enseignement essentiel : commencez par écrire, vous vous occuperez de retoucher votre texte plus tard.

Une fois que vous êtes prêt à publier, attribuez à votre article trois à cinq étiquettes qui décrivent son sujet : littérature, photographie, fiction, parentalité, alimentation, voitures, films, sports, etc. Ces étiquettes aideront les internautes intéressés par ces sujets à vous trouver dans le Lecteur. Veillez à ce que l’une de ces étiquettes soit « zerotohero », afin que les nouveaux blogueurs puissent vous trouver également.