WEEK 1

WEEK 2

Video of me during my dance class:https://youtu.be/iSQueFIN0kQ

In the video, I am wearing a black shirt with a tiger on it, sweat-pants and black and pink shoes. Hope those informations help to recognize me in there!

Questions:

#1 What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups, sit-ups, wall-squat, side-hops, plank)

• I want to do 10 laps in the 12 minute run.
• I want to do 12 pushups.
• I want to do 10 sit-ups.
• I want to hold the wall squat for at least 1 minute and a half.
• I want to do 30 side-hops.
• I want to hold the plank for at least 1 minute and a half.

#2 What’s the point of doing a warm up?

• To make sure our body is prepared for the workout.
• To improve our performance.
• To increase the body’s temperature.
• To increase the supply of oxygen to the muscles.
• To increase the elasticity and joint mobility.
• To help prevent muscle and joint injuries.

#3 What constitutes a successful warm up?

You should warm up from 5 to 8 minutes before your workout and make sure to warm up all the parts of your body that will be used for your workout. After the warm up, you should feel more energetic and your heart rate should be close to the lower limit of the heart rate. A good warm up would be a thermal warm up. It’s a warm up that makes your whole body move.

#4 What’s the point of doing a cool down?

It’s to gradually decrease the heart rate so that blood won’t pool down in our lower limbs. It willl also prevent us from feeling dizzy or having nausea. It will also release any muscle tension that was created from the exercice.

#5 When is the best time to stretch and why?

Dynamic stretches should be done during the warm up, but static stretches should be done after the cardiovascular part of the exercices, because we need the muscles and joints to be warm to do those kind of stretches. Also, it’s important to stretch every used muscle after the workout too so that it prevents muscle stiffness.

#6 Why is stretching important?

It improves our flexibility, prevents injuries and ensure we have a good posture.

WEEK 3

Video of me doing some workout, hip-hop, contemporary, wacking, tutting and more…https://youtu.be/Jc8hqYlh51Y

Questions:

# 1 On a scale of 1-10, what effort did you give the workout this week?

8/10, because I feel like I could have done better if the dance was an actual choreography and not just improvising/freestyle.

#2 List three specific examples of what would motivate you to participate in and stick to a
regular exercise routine?

• If the results are quick to show
• If it’s fun anf engaging
• If it’s something you can easily do at home

#3 List three specific barriers or excuses which would prevent you from doing so?

• I have no time because of school
• “I’ll do it another day”
• Lack of motivation, because I don’t really know exactly what the end result will be and when will it appear.

#4 What type of workouts and physical activities do you like?

• Dance, horseback riding, skiing, swimming
• One where I can engage with others

#5 Do you prefer going to the studio/gym or working out at home?

At home!

#6 What could you see yourself doing as exercise for the remainder of your life?

Dancing, horseback riding, skiing ans swimming

#7 How was your nutrition over the course of this week?

Like usual. So not so many veggetables or fruits, lots of meat and rice.

#8 What would you like to change in your nutrition for the following week?

Try to eat more vegetables and fruits, eat less meat, drink more water, eat less sugary food like chocolate and cakes and cookies and less salty food such as chips.

WEEK 4

Video: I injured my body the day before doing the video…kind of feels like I slightly pulled my shoulder muscle and somthing else near my hip (all on the right side). So yeah, if I couldn’t hold the planks and all, it was because of that. Also, towards the end, I did some dance choreographies from my dance class too. And part of my smart goal also.https://youtu.be/EnPTL5Bpvaw

For part A, I did:

50 squats + 25 more
40 sit-ups +20 more
30 Forward lunges https
20 push-ups https
10 Push up Burpees

So I did 195 repetitions in total

For part B, I did:

6 Baby Burpees https + 6 more
12 side-lunges + 12 more
18 Lying alternating toe touches

So I did 1 round +18.

Questions:

# 1 How does your exercise program fit into your weekly schedule?

I dance once a week outside of school, but concerning the SMART GOAL, I do it 2 times per week, but I want to do 3 times per week.

# 2 Comment on how easy or hard it is to find the time to exercise.

It’s really hard, because whenever I have a free time, I always tell myself: “Oh, I should study for my upcoming exam, I sould practice piano, I should practice for my next orchestra rehearsal, I could read, I could go sleep…” I never think: “Oh, I could exercice.” It’s as if I always think of something that seems better to do (which isn’t necessarily better).

# 3 What are your stress levels before and after exercise?

Before: I am very stressed because of school and other things but the main cause of my stress before a workout is the thought of the workout itself.

After: I feel relaxed, relieved, but dead.😵😫😅

# 4 What was your nutritional habit change that you chose last week to do for this week?

“Try to eat more vegetables and fruits, eat less meat, drink more water, eat less sugary food like chocolate and cakes and cookies and less salty food such as chips.”

# 5 Did you follow it consistently?

I ate less salty food and less junk food, I ate less chocolate, I ate more veggetables, but the amount of meat stayed the same. I also didn’t drink enough water.

# 6 What will be your next nutritional goal for the following 2 weeks?

1. Drink more water, eat more fruits
2. Eat less quantities per meal, and less meat per meal

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WEEK 5

Video: https://youtu.be/AJYJjEjbIgY By the way, my right shoulder still somehow feels week/a little bit sensible when I do push-ups or plank. That’S actually why I decided to work on my cardio and legs instead of my arms and abs during the workout.

Questions:

# 1 How many servings of vegetables should you eat each day?

10 servings per day

# 2 Are you getting enough vegetables?

No I am not.

# 3 If not, how could you ensure that you do?

I should include more veggetables that I like, or don’t dislike too much in my meals.

# 4 What are your three favorite vegetables?

1. Onion
2. Cauliflower
3. lentilles

# 5 Find a recipe that includes your favorite vegetables and post on your blog

To see the full recipe, see link: https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/

Roasted Cauliflower and Lentil Tacos with Creamy Chipotle Sauce

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Roasted Cauliflower and Lentil Tacos with Creamy Chipotle Sauce

• Author: Cookie and Kate
• Prep Time: 15 mins
• Cook Time: 35 mins
• Total Time: 50 minutes
• Yield: 2 to 4 servings 1x
• Category: Entree
• Method: Baked
• Cuisine: Mexican

★★★★★

5 from 168 reviews

You’re going to love this vegetarian lentil tacos recipe. Roasted cauliflower, seasoned lentils and creamy chipotle sauce combine to make a delicious taco! Recipe yields 8 modestly portioned tacos.SCALE 1X2X3X

INGREDIENTS

Cauliflower

• 1 large head of cauliflower, sliced into bite-sized florets
• 2 to 3 tablespoons olive oil
• Salt and freshly ground black pepper

Seasoned lentils

• 1 tablespoon olive oil
• 1 cup chopped yellow or white onion
• 2 large garlic cloves, pressed or minced
• 2 tablespoons tomato paste
• ½ teaspoon ground cumin
• ½ teaspoon chili powder
• ¾ cup brown lentils, picked over for debris and rinsed
• 2 cups vegetable broth or water

Chipotle sauce

• ⅓ cup mayonnaise
• 2 tablespoons lime juice
• 2 to 3 tablespoons adobo sauce (from a can of chipotle peppers) or chipotle hot sauce to taste
• Salt and freshly ground black pepper, to taste

Everything else

• 8 small, round corn tortillas
• ½ cup packed fresh cilantro leaves (cilantro haters, substitute some fresh spring greens instead)

WEEK 6

Video: https://youtu.be/xr349i1zvn4 Here’s the video of my workout this week.

Questions:

# 1 What have been some major barriers so far in your activity plan?

Time management, and finding the discipline to do it.

# 2 How have you adapted your plan to overcome these barriers?

I force myself to always at least workout once a week (outside of my dance classes). I put a fixed day every week dedicated for the workout.

# 3 What solutions have you found?

I put a fixed date every week dedicated to my workout. And I try to do the workout, not too late and BEFORE my other homeworks.

# 4 Have you noticed any energy level changes now that you exercice every week for the past 6 week?

Yes. I am less tired when I go up the five staircases at school.

# 5 Have you started working out more than once a week? If so, when and what?

No, not really, unless you count my other dance class, than yess (but I’ve been doing that for years, so I don’t think it counts).

WEEK 7

Video: https://youtu.be/5QFMtzQVKis

Questions:

# 1 Do you need to revise your original goals?

Yes

# 2 Are your goals still realistic? Why or why not?

No, the 2 minutes and a half wall squat is too much, the 30 minute curls-ups is also too much. It’s towards the end and I’m not close from my goal.

# 3 State your ney goals if they’ve changed.

I want to do 2 minutes and 15 seconds of wall squats

I want to do 26 curl-ups in 1 minute

# 4 What is working in your program?

I am improving in every aspect, muscular and cardio, but not enough to reach my goal in time. But I am still improving, which is good.

# 5 What do you need to change?

Maybe spend more days per week to do the muscular workout.

# 6 Do you feel different this week…more energy, better sleep, better mood, or increased self-confidence?

I sleep better, I am less tired when I run up the stairs at school, and I do have more energy.

# 7 What effect is the activity plan having on you?

I feel more energetic, and since it’s a planned schedual, I actually follow it and don’t just skip it or “leave it for another time” like I used to with my workouts.

WEEK 8

Video: https://youtu.be/erVOf9pNCWI

Questions:

# 1 How much sleep should you be getting every night?

7 to 9 hours

# 2 Are you getting that much?

Nope, I am getting 6 hours of sleep per day usually.

# 3 If not, what could you do to ensure that you do get enough sleep?

Set a specific time at which I HAVE to go to sleep, seperate my load of work more evenly, and maybe do a little bit more on weekends instead of after school.

# 4 What are the serious health effects related to insufficient sleep?

• memory issues
• no able to think or concentrate properly
• high blood pressure
• gain of weight
• risk of heart disease

# 5 Give two examples of healthy snacks that you can munch on while studying

A fruit smoothie and a homemade cookie made out of oat and dried cranberries.

WEEK 9

VIDEOhttps://youtu.be/BTbaYBYvFnY

For the first part, I only ran because I know I lack cardiovascular endurance.

For part 3, I did some curl-ups and the wall squat. I managed to do 2 minutes 30 seconds of wall squat at that moment and I also did 24 curl-ups in one minute.

Part 4: https://youtu.be/0Qg3ZhunA1Y

My goal was to do 10 laps in 12 minutes. I did 8 laps in 12 minutes I did not achieve my goal because I didn’t practice my cardiovascular endurance enough.

My new goal was to do 2 minutes and 15 seconds of wall chair. I did 2 minutes and a 15 seconds. I achieved my goal because I practiced multiple times that exercise. (I was able to do more when I filmed the first 3 parts of this week’s workout).

My new goal was to do 26 sit-ups in one minutes, and I did 26. I achieve my goal because I worked weekly on my abdominal muscles by doing the plank, side or front and some curl-ups.

Seems like discipline is a very important key to achieve such goals because if someone lacks discipline to do their workout weekly, then it’s hard to reach the goal.

Questions:

# 1 Which goal did you succeed?

I was able to do 2 minutes and a half of wall chair when I filmed the first 3 parts of this workout.(which was my original goal). But I only did 2 minutes 15 seconds when I filmed part 4.

I was able to do 26 curl-ups in one minute.

# 2 Which goal did you not succeed?

I wanted to do the equivalence of 10 laps in 12 minutes, but did the equivalence of 8 laps instead.

# 3 Why do you think you did not achieve the above-mentionned goals?

I should have done more workouts and give myself more time in my schedual just for exercising.

# 4 What could you have done to succeed your goals?

Force myself mentally to do some more workout weekly and even try to at least run or jog daily if possible.

# 5 What did you learn through this process?

I need a very good mental discipline in order to be able to workout every week in a constant and regular way. It’s not just physical, it’s a mental workout too!!

# 6 What personal goals would you like to set yourself for 2020?

Well, first, achieve all the unachieved goal that I had for this semester and be able to hold the plank for 2 minutes 30.

Week 13

Choreograpy: https://youtu.be/iMZN-1m6GA0