Workout 1: https://ibb.co/jfc2QqJ

Workout 2:

–Plank:https://youtu.be/11GTaju8vKo

–Push-Ups:https://youtu.be/fV0dKmTXVs8

–Sit-Ups:https://youtu.be/CyU0bvOFH5s

–Right and Left Balance:https://youtu.be/gJEOoWxxXlY

–Side Hops:https://youtu.be/w6rKzsOUbpI

Workout 3:https://youtu.be/7_AsV6UHqiw

Questions:

1. What I miss from the old normal was interacting with other people and as-well as spending time with my friends. We mostly are in touch online, but it isn’t the same as in person. I believe it’s better for our health to communicate with people as it most certainly relieves stress.

2.What I don’t miss is that I don’t have to take the bus and metro to go to school. Most of my classes are online and instead of waiting and hour and a half to get to Vanier (bus and metro), it takes me 0 minutes to get in class. Another thing I do not miss is the stress. I really don’t have much stress now as everything is more calmed down and most tests and assignments are graded more fairly.

3. I believe that if everything is done in moderation, everything will be fine. Using that mentality will be key to my future success in CEGEP. If I see my friends with moderation, i’ll be able to have some time for my studies as well.

4. What I could do now is very limited, but I can talk to my friends more often online, so I can feel as if we were already in a normal world, as if nothing had happened. I would do this so when we actually see each other again after, we won’t binge talk for many days, it will be as if the quarantine never happened.

Workout 1:https://youtu.be/Hnzrd1J1RQ0

Workout 2:https://youtu.be/J_Lr1isYbpw

Workout 3:https://youtu.be/g0wLvGiUIG0

Questions:

Dad, Mom, Aunt, Massimo(friend),James (friend)

Dad: hard-working

Mom: perseverance

Aunt: never gives up

Massimo: positive thinker

James: Knowledgeable

-In the end all these people help me become a better person.

My best habits: never giving up, tries to be as positive as possible and perseverance, i’m trying to build on my abilities.

Workout 1:https://youtu.be/hW_zsvSNBcI

Workout 2: time for run: (13 min 10 seconds)

Workout 3: https://youtu.be/9h8PULP8Tao

Questions:

1. To ensure emotional stability, I would have to continue working out even after the semester ends. Luckily during the summer my job consists of lifting heavy boxes, so I could use that to my advantage to strengthen my muscles.
2. I have to stop eating sweets, even for holidays. Everything was smooth sailing until easter, my parents bakes many Italian sweets (i’m Italian), which put a dent in my promise to eat less sweets.
3. I must continue to work out and stay healthy.
4. The most shocking thing I believe in this pandemic is that we might not resume back to full normality for at least 6 months.

Workout 1: https://youtu.be/PhP5FQWWkTg

Workout 2:https://youtu.be/MSBloYkOgXQ

Workout 3:https://youtu.be/wq7DR_S6ycc

Questions:

	12 minute run	Max Push-ups	Sit-ups (1 min)	Side-hops (1 min)	Wall sit (max-time)	Improving plank duration	Improving balance
S	Increase to average minimally	Increase to above average	Maintain the very good	Increase to a verage	Increase to average minimally	I hope to improve my plank duration from poor to average or above average.	I hope to improve my balance to average.
M	I will target more than 12 laps (1920m)	I will push for more than 40.	I will target more than 50	I will target more than 30	I will target more than 1:00	I will target 1:40 or higher	I will target 25 seconds for both legs.
A	Every week	Every week	Every week	Every week	Every week	I will practice once a week.	I will practice once a week.
R	I’m currently in the below average.	I’m currently in the average	Im currently in the very good	I’m in the poor	I’m in the below average	I can currently achieve 45 seconds, I see room for improvement.	I can currently complete 8 seconds with my right and 10 seconds with my left, I’m sure I can improve.
T	By the springtime	By the springtime	By the springtime	By the springtime	By the springtime	By the springtime	By the springtime

1.  

Workout 1:https://youtu.be/XW12LEDDGYA

Workout 2:https://youtu.be/2KuFJ8PsW6g

Questions:

a) My goal was to create a repetitive sequence which tested and improved my muscle capabilities which was shown in the first workout.

b) The unsuccessful parts to my workouts consisted to not giving my 100% effort due to my chickenpox symptoms. Had I not had any symptoms I could have completed maybe 5 reps instead of 3.

c) Since quarantine started I had the time to help my mom and dad cook new healthy meals for the family. In my opinion this definitely helped me clear my chickenpox symptoms as well as make me healthier overall.

d) The most important thing I learned about myself was how my body doesn’t depend on sweets. In the past, I would eat many sweets and never imagine how life would be without them, but now I see myself better physically without eating many of them.

e) I can definitely see a difference in strength and the amount of energy I have in a day. I could easily do 40 push ups on demand, while in the past I would struggle doing 10 consecutively.

f) Definitely I felt a huge increase in difficulty solely because of my chickenpox symptoms. Had I not had the symptoms I don’t think it would have been such a step up.

g) During these tough times I have lots of time to do workouts which gives me the peace of mind to do everything right. I find the workouts relieve stress and anxiety in daily life.

Workout 1: https://youtu.be/vkvrG5SQSpc

Workout 2: https://youtu.be/EJHKuwwDJCI

a) The point of doing a warm up is to warm up the muscles and allow blood flow to those muscles which you will be conducting the workout to prevent injury.

b) To a successful warm up you have to do dynamic workouts and never do any static workouts.

c) Cooling down is important as you don’t want to just stop the exercise, you want to keep blood flowing.

d) The best time to stretch after the workout, when cooling down, as it allows more blood to muscle.

e) Since were living through this pandemic I have been sleeping very soundly and about 9-10 hours. Adolescents should be getting 8-10.

f) Fatigue, loss of concentration, high blood pressure, heart attack, stroke and many more.

g) An example of a health snack when studying is perhaps dried beans. They are very healthy green beans.

h)I think these workouts make me a better person and better physically. Some risks of a sedentary lifestyle involve getting fat, obesity, health problems such as diabetes, cholesterol, etc..

i) 1) monosunsaturated fats

2) polyunsaturated fats.

Workout 1:

Workout 2: https://youtu.be/gKnw6OLyvIY

1. I’ve decided to do 5 reps of 10 pushups and 5 reps of 10 sit-ups in under 10 min. I’ve decided upon these workouts as I wanted to strengthen my shoulders and abdominals.
2. For both of my workouts I tried my hardest, giving 100%.
3. My new goal for the rest of my exercises is to gain 5 lbs in muscle mass. I will know it is muscle mass as I am eating very cautiously, trying to avoid sweets and eating plenty of healthy foods.
4. I need to fix the times in which I do my workouts, so I can better recover and manage my time for school.
5. I usually eat 2 servings of vegetables a day with my afternoon meal and supper.
6. Will do!

Exercise 1: https://youtu.be/2sWzKUa7wbQ

Exercise 2: Was not able to complete due to homework and unforseen family events.

Questions:
A) I do feel a difference this week, as I feel more energized, even if I didn’t complete the 2nd workout.

B) I think the activity plan is having a positive effect on me as I tend to have more energy.

C) The biggest barrier is time, I have tried to manage my time as well as possible, but only managed to complete 1 out of the two workouts.

D) After completing a muscular workout it is recommended to rest about 3 days, and I have been following that plan.

E) Over the course of the two weeks I saw myself eat less sweets and junk, which has now started to impose great effects on my body. I hope I won’t get tempted to ruin the streak.

Workout 1:https://youtu.be/KioJC15VM_0

Workout 2:https://youtu.be/7MEtrKQtFto (Wasn’t able to complete workout in full as my hamstring decided to cramp.)

Answers to questions:

a) My exercise program barely fit in my weekly schedule as I have many exams and assignments due this week.

b) It was relatively hard to find time to exercise as I mentioned before I have many exams and assignments.

c) I felt calmer after having completed the exercise.

d) My nutritional habit this week was poor. I had many birthday parties, so cake was often present, and as well as sugar. No, I did not follow it consistently.

e) My nutritional goal for this week is to eat less sweets and eat mo0re fruits and veggies.

Exercise 1: https://youtu.be/vdSTeZps4_s

Exercise 2: https://youtu.be/AkC8ZFXcCgo

Answers to questions:

a) For my workouts this week I tried and gave about 7/10 due to fatigue.

b) The ACSM states to do 30 minutes of moderate exercise per day for around 5 days, totalling 150 minutes a week.

c) The ACSM states to complete 150-300 minutes of adequate intensity workouts each week to keep fit.

d) An example of a cardio workout would be a set of burpees. An example of a non-cardio workout could be bench pressing.

e) You should drink about 8 cups of 8 ounces per day.

f) Progressive overload is when we make the muscle you are developing to go beyond it’s previous experience to gain muscle.

g) The two workouts focused on muscle endurance and strength.

h) My nutritional choices this week were pretty good for the most part. The only thing I have to watch out for are the sweets., I tend to reward myself every couple of days with the occasional m & m’s.