Week 1

Week 2

Questions for Week 2

For my week 2 training I went to Buzzfit’s “Thread n shed” class (buzzfit.ca)

What’s their schedule like and how much does it cost?

The have several intensive classes like this one. The “Thread n Shed” schedule is the following: Monday (11-11:30 AM), Tuesday (10-10:30 & 12:00-12:30 AM), Wednesday (11:00-11:30 AM) and Thursday (11:00-11:30 AM). An all inclusive membership at Buzzfit costs 22.99$ + taxes per month.

What class did you attend and with whom?

I attended the “Thread n Shed” class, by myself.

How did you feel before, during, and after?

I felt very tired before the class, I was out of breath and my whole body was feeling like it was burning (in a good way) and I felt very energetic and healthy after it.

What did you learn, like, and dislike?

I learned that mountain climbing/intensive hiking can be replicated in some gyms, I liked the enthusiasm of the coach and I disliked the “tightness” of the space and the fact that all eyes were on us.

Were you glad you went and would you recommend it to a friend?

Yes, I’m very glad I went, and I would surely recommend it to a friend.

Week 3

Garni dance ensemble (wasn’t allowed to take any photos because they perform at concerts)

1. What’s their schedule like and how much does it cost? Classes are held on Saturdays, 30$ per month.
2. What class did you attend and with whom? I attended an Armenian dance class, alone.
3. How did you feel before, during, and after? I felt very shy before, energetic during the class and very satisfied after it.
4. What did you learn, like, and dislike? I loved everything about it, I learned that dancing demands a lot of memory just like studying for exams.
5. Were you glad you went and would you recommend it to a friend? Yes I’m very glad that I went and I would definitely recommend it to my friends.

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Week 4 (project take control)

Project Take Control (boot camp)

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1. What’s their schedule like and how much does it cost? Classes are held on Tuesdays, it costs 10$ per class.
2. What class did you attend and with whom? I attended an extreme work out/boot camp class, alone.
3. How did you feel before, during, and after? I felt excited to try something new, it was very challenging and at the end I felt powerless
4. What did you learn, like, and dislike? I loved everything about it..
5. Were you glad you went and would you recommend it to a friend? Yes and I would definitely recommend it to my friends.

Week 5

For my at-home workout I decided to go up and down the stairs

1. Why did you choose to do this workout for week 5? I chose this workout for week 5 because I wasn’t feeling physically well during the week. The workout seems simple, but going up and down the stairs for an hour is really hard.
2. Is it an activity you see yourself doing one a week for the rest of your life? I always use the stairs instead of the elevator wherever I go, but I wouldn’t spend an hour climbing stairs regularly.
3. How many times per week do you usually workout? I workout 3-4 times per week.
4. How are your present exercise habits affecting your physical health? I’m losing more body fat every week.
5. What are the 6 dimensions of health? The 6 dimensions of health are physical, emotional, mental, social, spiritual and environmental.

Week 6

1. How many times per week do you eat junk food? And from where? I eat junk food once a week, usually from McDonalds or Burger King.
2. After eating junk food how do you feel physically? After eating junk food, I feel full, bloated, and often sick, and most of the time I regret doing it.
3. Name 3 of your favorite fruits. My favourite fruits are apples, bananas and oranges.
4. Name 3 of your favorite vegetables. My favourite vegetables are cucumbers, peppers and lettuce.
5. What are the major risk associated to Coronary Heart Disease? High blood pressure, low HDL cholesterol and high LDL cholesterol.
6. What is your Target Heart Rate Zone when you workout? 220 – 21 = 199 bpm.
7. What is the purpose of using your “THRZ” when you workout? In order to get the most benefits from my exercise routine.
   My workout consisted of doing 5 rounds (50, 40, 30, 20, and 10 repetitions) of alternative jump lunges and spiderman montain climbers.

Week 7

1. Did you eat your favorite fruits and vegetables last week? I did eat my favourite fruits and vegetables last week.

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

3. How do you think bad eating habits affects you or would affect you presently as a
Vanier College student? Bad eating habits would be bad for my physical health, it would make me gain weight, and would also be bad for my social health as I would lose confidence while being with my classmates.

4. What are the FIVE components of fitness? The five components of fitness are muscular strength, muscular endurance, cardiovascular endurance, flexibility and body fat composition.

For this workout, I did as many rounds as possible of 1 minute high knees, 10 push-ups and 16 lunges within 15 minutes.

Week 8

Note: no group work out due to self-isolation

1. Name one exercise for each of the following muscle groups: Anterior deltoid, biceps,
triceps, pectoralis major, erector spinae, rectus abdominis, gluteus maximus, hamstrings,
quadriceps and calves.

Here are exercises for the following muscle groups:
Anterior deltoid: cable shoulder press
Biceps: barbell curl
Triceps: parallel dips
Pectoralis major: bent-arm barbelle pullovers
Erector spinae: deadlifts
Rectus abdominis: planks
Gluteus maximus: glute bridge
Hamstrings: hamstring curl
Quadriceps: straight leg lift
Calves: jumping jacks

2. How are you feeling physically and mentally now that you have been exercising once a
week for 8 weeks?

I have been feeling very healthy, super confident in myself, relaxed, and way more focused than I was before.

For this workout, I did as many rounds as possible of 1 minute high knees, 10 push-ups, 15 lunges and 16 sit-ups within 15 minutes.

Week 9

1. Name a few of your stressors you are presently having. I am craving junky foods, sugary foods such as chocolate and candy, and soda. However, I am doing my best to avoid these things in order to maintain a healthy lifestyle. I am also having stress with my homework, deadlines and studying.

2. Name a stress management technique you use to calm your stress and tame your
thoughts. I like meditating in bed and clearing my mind of all negative thoughts in order to focus on my goals.

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

4. What is the purpose of doing dynamic stretches? Dynamic stretches warm-up the muscles and joints that will be used during the workout in order to prevent injuries.

For this workout, I did 3 rounds of 10 pushups, 16 sit-ups, 30 second wall squats, 1 minute second planks, and 1 minute of side jumps.

Week 10

1. What are the 6 essential nutrients? The 6 essential nutrients are carbohydrates, protein, fat, vitamins, minerals, 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?It should have plenty of vegetables and fruits, protein foods, water, and whole grain foods. My plate in breakfast has a lot of fruits and vegetables as well as an egg, for lunch it has snacks, carbohydrates and meat, and for supper it has vegetables, water, and sources of protein such as meat.

4. What does your plate look like for breakfast, lunch and supper? I could improve my eating habits by cutting out junk food and sugary foods or foods high in saturated fat from my diet.

5. How could you improve your eating habits? For this workout I did 3 rounds of 14 single leg Romanian deadlifts, 20 crunches, 14 Bulgarian split squats, 20 lying alternating bicycle kicks, and 14 180 degree jump squats.

Week 11

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

I will be preparing a Mexican salad. The ingredients are the following:

-A head of lettuce, chopped; 2 carrots, shredded; corn, 1 container; black beans, half a cup, ¼ cup of shredded cheddar cheese; 23 nacho chips. For the vinaigrette, you need: 4 tablespoons of apple cider vinegar; olive oil, to taste; the juice of a small lime, and its zest; 2 tablespoons of ground cumin; half a tablespoon of coriander seeds; salt and pepper to taste

Preparation steps!

a. Put the chopped lettuce, shredded carrots, corn and the shredded cheese into a salad bowl.

b. Take the mason jar and pour in the olive oil, lime juice & zest, apple cider vinegar and the spices.

c. Shake well! (video)

d. Pour the vinaigrette over the ingredients in the salad bowl

e. Mix well

2. What did your learn in your 101 physical education course? In my 101 course, I learned the different components of physical health.

3. What did your learn in your 102 physical education course? In my 102 I learned how to dive and to not be afraid of water. I also learned that water can be extremely dangerous (when diving in the wrong angle).

4. What did your learn in this course? In the 103 course I learned to adopt a healthy lifestyle, how to keep myself healthy, and I learned the different techniques in swimming.

5. Name something that you have learned in one of your physical education courses
that you will use for the rest of your life. I learned how to measure my body composition and BMI and see whether I am healthy or not to properly evaluate myself. I will keep doing this for the rest of my life to keep myself healthy.

For this workout I did as many rounds as possible in 15 minutes of 1 minute high knees, 10 pushups, 16 lunges, and 15 situps.

Week 12

Here is my nutrition assignment video