Week 1

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When everything seems to be against you, remember the plane takes off against the wind.

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Week 2

Progym Montreal, https://www.progymmontreal.com/

Week 2 Questions

1. What’s their schedule like and how much does it cost? The gym is open 24H from Tuesday to Friday, it closes a 20:30 on Saturday, it’s open from 8 to 20:30 on Sunday and opens at 5 on Monday. It costs 500$+tax a year, but there is currently a promotion so it’s at 389$+tax a year.
2. What class did you attend and with whom? I did not attend a class, I went power-lifting with my friend who works there. We did his workout.
3. How did you feel before, during, and after? At first I was excited to test my strength, it turned out to be quite tiring and required a lot of willpower. Moreover his workout was quite long. However, once I was home and showered it was really satisfying to having pushed through it and completed the workout. It didn’t feel as good the next morning when I was so sore I could barely get out of bed.
4. What did you learn, like, and dislike? My friend showed me a lot of techniques to minimize injuries while lifting and tips to keep my back straight. he also showed me where to place the bar when squatting, how deep I had to go and how to fail a set without injuring myself. I didn’t like squatting too much as it was really painful, but the bench press was quite fun. I also really liked the stretching room where I foam rolled. It was the best feeling ever.
5. Were you glad you went and would you recommend it to a friend? I am glad I went despite the soreness, it leaves a great feeling of accomplishment. I would not recommend to go to that particular gym as it is a bit expensive, but my friend says they always have promotion and sometimes its half priced. I might try out the gym at Vanier since its free.

Week 3

Chilling in Mrs. Braul Dance class

Week 3 Question

1. What’s their schedule like and how much does it cost. The class takes place every Thursday from 4 pm to 6 pm and it is free if you are a student of Mrs. Braul.
2. What class did you attend and with whom? I attended a dance class with Chloe and Marrietta .
3. How did you feel before, during, and after? Before the class I was a bit skeptical, I am not much of a dancer and I thought it would be boring, but it actually was a lot of fun and the student from the class were really nice when showing me the moves. I was a bit sore from the hip at the end but I was really glad I did, I was way more fun than I thought.
4. What did you learn, like, and dislike? I learned a lot of new dance moves, like the side step in salsa and batchata, the hip infinity movement in batchata or the spin and the standing step in salsa. I liked looking at the teams choregraphies, they were really good, I would not have thought that it was only week 5. I didn’t really dislike anything.
5. Were you glad you went and would you recommend it to a friend? I was really glad I went, and I would suggest someone to attend the class. Personally dancing isn’t really my thing, but it feels good to step out of your comfort zone once in a while. I think it is an enriching and fun experience so I would recommend it.

Week 4

Celtique Handball club : http://www.celtiques.com/

Week 4 Questions

1. What’s their schedule like and how much does it cost? They practice every Monday from 7 to 9:30. There is a fee of 450$ per season (1 year).
2. What class did you attend and with whom? I went to a handball practice with a few of my friends from high school.
3. How did you feel before, during, and after? I was really excited before, I had not played handball in over 4 years, and I hadn’t seen some of my friends in almost as long. During the practice, it was a bit overwhelming, the others were clearly used to playing together and it was hard to keep up with them. Moreover, the plays were much more complex than how they used to be, when I was still playing, but I really enjoyed the practice. After the practice, I was really tired, but I felt good and it left me wanting some more.
4. What did you learn, like, and dislike? I didn’t really learn anything as it was only one practice, but I liked the mini game we played, where we were playing handball but with restrictions like no contact, you have to shoot we two hand or with our non-dominant hand. I didn’t like the actual game, since I didn’t know their plays so I was a bit lost on the court. They didn’t really have much time to teach them to me and had a tournament this weekend so they had to rehearse their plays.
5. Were you glad you went and would you recommend it to a friend? I was glad I went, I had a lot of fun, and I would recommend it to others, but they should start at the beginning of the season and with a weaker team so they can properly learn how to play.

Week 5

I went power lifting at Progym with my friend again, we tried to bench our maximum weight for one rep, then I did a 2×4 with135lb and a 2×5 with the same weigth. Then we moved on to straight bar curl 4×10, skull crushers 4×10, alternate db curls 4×10 and overhead db extensions 4 pyramid sets.

Week 5 Questions

Why did you choose to do this workout for week 5? I wanted to recently restarted going to the gym, so I took advantage of that to do my assignment. Also there is currently a promotion at free trial at Progym.

Is it an activity you see yourself doing one a week for the rest of your life? Yeah I think it is important to go to the gym at least 2 or 3 times a week to stain healthy, and it’s easy to find one near your house or your work. However I think I should to do another physical activity in addition, because going to the gym is not the same as doing sport.

How many times per week do you usually workout? I usually go 4 times a week but with midterms now it went down to 3.

How are your present exercise habits affecting your physical health? My vertical jump as greatly increased since I first started working out, so have my push-ups, so my overall muscular strength and endurance, also I am mire confident. I also think my immune system got better because a few weeks ago, my whole family got sick and I’m the one who got better the quickest.

What are the 6 dimensions of health? Physical, social, emotional, spiritual, intellectual and financial.

Week 6

I did the 56 Minute HIIT and Strength Workout – Intense Active/Static Lower Body Strength and HIIT, I did:

Two Groups of HIIT (Lateral Jumps, Pop Squats, High Knee Pause, Sumo Squat + Front Kick, Squat Jack to Jumping Lunge 2×2, Burpee)
– Intervals of 20 sec On and 10 Sec Off
-Two Groups of Strength (Squat, Squat Hold, Side Lunge L, Side Lunge hold L,Side Lunge R, Side Lunge Hold R
– Intervals of 45 Sec on and 15 Sec Off
– A Static Hold Set is Done With Each Strength Exercise

Including a warm up and a cool down.

Week 6 Questions

How many times per week do you eat junk food? And from where? I eat junk food at most once a week, usually once every two weeks, from Mcdonalds, Provigo (fried chicken), are chinese food.

After eating junk food how do you feel physically? When I eat too much, I feel tired or I don’t feel anything.

Name 3 of your favorite fruits. Raspberries, pineapples and mango

Name 3 of your favorite vegetables. lettuce, potatoes, green bean

Week 7

I did an At Home HIIT Workout where I did:

– Tabata Interval
– Groups of 2 exercises; AB,AB Format
– 10 Exercises Total

and a Cooldown.

Week 7 Questions

Did you eat your favorite fruits and vegetables last week? Yes I ate apples, blueberries, strawberries, raspberries, pears, blackberries, broccoli, carrots, potatoes,etc

2. If yes or not, do it this week and add a selfie of you eating one fruit and one
   veggie!

3.How do you think bad eating habits affects you or would affect you presently as a
Vanier College student? Unhealthy food tend to make you sleepy, so I guess it could affect my concentration in class.

4.What are the FIVE components of fitness?

Cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.

Week 8

I did a Cardio Kickboxing and Abs Workout which comprised of

Warm Up (5 Minutes; 30 seconds each)

• High Knee March Arm Cross Swing
• Side Lunge & Reach
• Boxer Stance Torso Rotation
• Squat & Ventral Arm Stretch
• Bent Over Rotation
• Boxer Shuffle
• Up and Outs
• Jumping Jack
• Front Jack
• Ventral Jack

Cardio Kickboxing Workout

Group One: Core (5 Minutes) (45 on; 15 off)

• Crossover Crunch
• Back Bow
• Russian Twist
• Crunch
• Back Bow Crossover

Group Two: Kickboxing (10 Minutes) (45 on 15 off)

• Jab, Jab, Cross
• Jab Cross x2 Knee
• Jab x2, Hook, Hook
• Jab x2, Uppercut
• Jab, Cross Knee x2 Jab Cross

Group Three: Core (5 Minutes)

• Plank
• Reverse Plank
• Side Plank Left
• Side Plank Right
• Plank Dip

Group Four: Kickboxing (10 Minutes)

• Knee Jab Hook Knee
• Front Kick, Knee, Jab, Cross
• Knee, Elbow, Jab, Cross
• Uppercut x 2, Knee x2
• Front Kick, Knee, Uppercut x2

Group Five: Core (5 Minutes)

• Knee Tuck Crunch
• Prone Leg Lifts
• Side Hip Raise L
• Side Hip Raise R
• Bicycle Crunch

Cool Down: (5 Minutes) Free Form

Week 8 Question

1.Name one exercise for each of the following muscle groups: Anterior deltoid: Lateral raises / biceps: barbell row / triceps: skullcrusher / pectoralis major: Dumbbell Chest Flyes / erector spinae: deadlift / rectus abdominis: forearm plank / gluteus maximus: squat / hamstrings: hip extension / quadriceps: squats / claves: calves raises

2. How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks? Because of the quarantine I’ve been at home most of the time for the past to week so I’m not feeling that great. I’m constantly tired and going a bit crazy. I try to go on walks from time to time to get out and it’s quite refreshing.

Week 9

I did the Pilates Abs, Butt and Thigh Workout — Pilates Workout for Lower Body & Core which included:

Warm Up: 30 seconds each
Toe Touch with Reach
Staggered Toe Touch L (straight leg lunge w reach)
Staggered Toe Touch R
Wide Toe Touch with Side Lunge
Warrior L
Warrior R
Walk Down
Push Up
Up Dog to Down Dog
Bow with Rear Arm Stretch

Printable Pilates Workout: 
Group One
Toe Taps
Chasing Toe Taps
Toe Taps from Table Top
Double Toe Taps
Supine Leg Extensions
Double Leg Drop
Rest
Slow Swimmer
Swimmer
Fast Swimmer
Back Bow
Breaststroke
Heel Taps
Double Leg Lifts

Group Two 
Leg Pulse
Double Leg Pulse
Side Leg Raise L (Toe Down)
Side Leg Raise L (Toe Forward)
Side Leg Raise L (Toe Up)
Leg Raise + Extension L
Inside Thigh Raise + Pulse L
Side Leg Raise R (Toe Down)
Side Leg Raise R (Toe Forward)
Side Leg Raise R (Toe Up)
Leg Raise + Extension R
Inside Thigh Raise + Pulse R
Rest
Hip Raise
Hip Raise Single L
Hip Raise Single R
Kneeling Leg Raise L (Straight Leg)
Kneeling Leg Raise L (Knee Bent)
Kneeling Leg Pulse L
Kneeling Leg Raise R (Straight Leg)
Kneeling Leg Raise R (Knee Bent)
Kneeling Leg Pulse R

Cool Down: Roughly 30 seconds each
Single Leg Toe Touch and Torso Stretch L
Single Leg Toe Touch and Torso Stretch R
Butterfly
Hip Stretch
Torso Rotation L
Torso Rotation R
Deep Glute L
Deep Glute R
Cobra
Child’s Pose/Shell

Week 9 Questions

1.Name a few of your stressors you are presently having.

My main stressor at the moment is online school, I’m overwhelmed by assignments and its not clear how school will proceed which confuses me. In addition, being at home gives me the impression that I’m in vacations and encourages my procrastination and lowers my motivation to work.

2.Name a stress management technique you use to calm your stress and tame your thoughts.

I take deep breath and try to create a schedule which will allow me to finish everything in time.

3.When should dynamic stretches be perform during a workout?

Before the workout.

4.What is the purpose of doing dynamic stretches?

It warm up the muscles making them flexible, so they don’t tear during a physical activity.

Week 10

I did the Fitness Blender Strong and Lean which composed off:

Warm Up: (5 Minutes)
– High Knee March
– Slow Butt Kickers 
– Toe Touch Circles
– Knee + Twist
– Toe Touch Kicks
– Lunge + Stretch
– Single Leg Deadlift Jacks
– Slow Burpees
– Up & Out Jacks
– High Knees

HIIT and Core: (~30 Minutes) AB, AB, CC combination (20 on and 10 off)

Group one
– Thigh Slap Jumps
– Butt Kickers
– Toe Touch Crunch

– Jumping Lunge
– Sumo Squat + Front Kick
– Get Ups

Group Two
– Burpees
– Pop Squats
– Russian Twist

– Rocket Squats
– Jumping Jack
– Back Bow

— Water Break —

Group Three
– Star Jump
– Walk Down Plank Jacks
– Bicycle Crunch

– Flutterkick Squats
– Side Lunge Pop
– Back Bow Cross Over

Group Four
– Kick Through
– Log Hops
– Knee Tuck Crunch

– Power Skip Toe Touch
– Squat Circles
– Side Hip Raise (L&R)

— Water Break —

Group Five
– Switch Foot Runner
– Side Step Jump Squat (squatted side step plus jump at each side)
– Bird Dog

– Burpee Hold
– Plank Jack Knee
– Windshield Wipers

— Water Break —

Pilates Burnout: (15 Minutes) 60 Second each exercise
– Imprint
– Toe Taps
– Chasing Toe Taps (L)
– Chasing Toe Taps (R)
– Table Top Toe Taps
– Double Toe Taps
– Swimmers 1
– Swimmers 2
– Back Bow Pulls
– Back Bow
– Side Hip Raise (L)
– Side Hip Raise (R)
– Reclined Rotations
– Single Leg Pulls
– Double Leg Pulls

Cool Down: (5 Minutes)

Week 10 Questions

1.What are the 6 essential nutrients?

The 6 essential nutrients are vitamins, minerals, proteins, fats, carbohydrates and water.

2.Copy the link of the Canadian food guide.

https://food-guide.canada.ca/en/

3.What should your plate look like according to the Canadian food guide recommendations?

half of it should be vegetable and fruit, a quarter should be protein food and the last quarter should be whole grain food.

4.What does your plate look like for breakfast, lunch and supper?

For breakfast it is usually half whole grain half protein, for dinner a quarter vegetable, a quarter protein and a half whole grain and for supper, half vegetable, a quarter protein and a quarter whole grain.

5.How could you improve your eating habits?

I could increase my vegetable and fruit consumption and lower my sugar intake.

Week 11

I alternated running and walking for 50 min, then I went home and stretched.

Week 11 Questions

1. Post the recipe of what you will be cooking for our potluck!

For the potluck, I will be making steaks with brown rice and and some salad.

Ingredients: salt, black peper, apples, brown rice, steak, olive oil, tomato and lemon juice, lettuce, garlic, green onion, cumin, butter, persil, canola oil, cucumber,

Preparation:

Salad:

1.Cut the apples, cucumber and tomatoes in medium sized pieces, and add them to the lettuce.

2. Add olive oil, lemon juice, salt and pepper to your liking then mix everything.

Brown rice:

1. Put one bowl of rice in the rice cooker, add 2 and a half bowls of water and let it cook.

2. Add two spoons of butter (or to your liking), persil, salt and black pepper.

3. Mix everything.

Steak:

1.Salt both side of the steak

2. Put a one seventh of a cup of canola oil on the stove, set the fire at high.

3. Chopped garlic and green onions into small bits.

4. Once the stove is hot, decrease the fire a bit and put the steaks.

5.  Once the bottom has a nice brown color, turn the steaks.

6. Add the chopped garlic and green onion in the stove.

7. Add one spoon of butter and some cumin.

8.  Remove from stove once both sides have nice golden-brown color and let it rest for 5 min.

2.What did your learn in your 101 physical education course ?

I learn the different muscles of the human body, and some exercises for them, I learn the multiple dimensions of health, how to have a good diet and some factors that could make someone at risk of serious diseases.

3.What did your learn in your 102 physical education course?

I learned how to harvest water from a frozen lake, how to built a quinzee, the importance of linen when winter camping and the dangers of cotton.

4.What did your learn in this course?

I was reminded of what I learned in 101 and learned some interesting dance moves in salsa and batchata.

5.Name something that you have learned in one of your physical education courses that you will use for the rest of your life.

The importance of not wearing cotton, but linen when winter camping, and the difference between the two. I almost froze to death because of that.

Eating Healthy Episode 1