Week 1

This is the first post to prove that I set up the blog.

Week 2

1. The class is from 4-6pm at Vanier College on Thursday, it was free of charge.

2. I attended salsa dance class with Gym teacher Jessica Braul (pictured above with me) and the other members of the class who attend as part of their physical education course.

3. It was an odd experience as I had never done any real dance classes before, making me feel quite nervous before starting, but the music was nice and I had fun during the class even though I had trouble keeping up with the rest of the class and felt somewhat sore in the ankles after the class.

4. I had learnt 3 types of dance steps, how to follow a beat and how to properly lead a dance partner. I liked the actual music during the class, but disliked the speed at which the different steps were taught (too fast).

5. Absolutely glad to have done it, I was happy to learn some skills that might help me win people over in the future, however I wouldn’t recommend it to those who have never done formal dancing in their lives before attending like I did (which includes most of my friends.

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Week 3

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1. Went to Atlas Gym in St. Dorothee Laval (https://www.atlasgym.ca/). As I had personally contacted the trainer to set up a meaning, the technical time of the workout can be any time they are open, from 6am-11pm on weekdays and 7am-8pm on weekends, they do however offer specialised classes at specific times if that is what is desired. Although I convinced the trainer to give me the training for free, it would normally cost about 75$ plus tax to have a personal trainer run you through the course for an hour.

2. I attended a private class with a personal instructor who worked at the gym (the trainer was my cousin, Erika Davidson, who works at the gym and recommended I take a personal training course with her) , who guided me through the different exercises and took the photos shown above.

3. It was relatively relaxing early on, seeing as it was mostly just like going to see my cousin on any other day, however the exercises themselves were very intensive and I would frequently need to take water breaks in order to keep myself going. I did feel good after the exercise, however I was definitely still tired afterwards.

4. Through the course I was able to get a firm understanding of the large variety of workout machines and how each one functioned and the different exercises that help each part of the body. I did like being able to spend time with family and receive constant attention to keep up the motivation while working out, but I can say that I felt the gym was still a little on the small side and I still had to share room with many other people which was kind of uncomfortable.

5. I was glad I went as the info and instruction on proper workout ethic was very helpful and motivating, though it is sort of hard to recommend to someone who can’t convince their family to let them do the services for free (75$ is pricey for a student).

Week 4

Attended spinning class at the Econofitness gym in Mascouche. https://econofitness.ca/en/gym/lanaudiere/3100-boul-mascouche

1. What’s their schedule like and how much does it cost? 2. What class did you attend and with whom? 3. How did you feel before, during, and after? 4. What did you learn, like, and dislike? 5. Were you glad you went and would you recommend it to a friend?

1. The class was at 9am to 10am on saturday and requires the membership to the gym, which can be paid either 5$ biweekly or 130$ for a year (I went for free since my uncle works there).
2. I attended the cycling class with my uncle Fulvio (who runs the class (hilariously his name is misspelled on the website)).
3. I felt sleepy at the begging, the warm up was very simple, but as the class went on it became increasingly difficult to keep up with the rest of the class and was very hard throughout the hour long class. In the end I felt very sweaty, very tired, and my legs had a weird tingly feeling in them.
4. I learnt how to keep up a healthy pace to workout to and how to plan a route for cycling outside the gym. I liked the music and the smaller group of people that attended the class, giving me more than enough space to be comfortable, but disliked the intensity of the course.
5. I do still feel like it was good for me to have gone, as I desperately need more exercise, and I would absolutely recommend the class to my friends as the would have a much better time keeping up with the class then I would and would thus enjoy it more.

Week 5

The exercise is running using the elliptical machine in my living room for an hour straight, adjusting the setting to go up gradually on its own, but decreasing it when it became too intensive.

1. Why did you choose to do this workout for week 5? 2. Is it an activity you see yourself doing one a week for the rest of your life? 3. How many times per week do you usually workout? 4. How are your present exercise habits affecting your physical health? 5. What are the 6 dimensions of health?

1. Because the machine is very easy to access and very effective to use.
2. Since it is already in my house, I can easily see myself doing this more often.
3. Twice, once in gym class and once on the weekend.
4. Poorly as my legs are typically sore the next day and I’m unable to see the improvements since I’m not doing the exercise at a consistent enough schedule.
5. Physical, Social, Mental, Emotional, Spiritual and Environmental.

Week 6

1. How many times per week do you eat junk food? And from where? 2. After eating junk food how do you feel physically? 3. Name 3 of your favorite fruits. 4. Name 3 of your favorite vegetables. 5. What are the major risk associated to Coronary Heart Disease? 6. What is your Target Heart Rate Zone when you workout? (please show calculations below.) 7. What is the purpose of using your “THRZ” when you workout?

1. I eat junk food commonly, every second day usually.
2. Depends on the food, but I tend to feel very good, assuming I don’t eat too much of it that is, in which case I feel bloated.
3. Apples, bananas and avocado.
4. Onions, peppers and mushrooms.
5. High LDL cholesterol, high blood pressure, family history, diabetes and old age.
6. Maximum heart rate is 220-19= 201, ideal exercise level is 70% for intense exercise, 201X70/100= 140.7beats per minute.
7. To ensure that you are working out and burning calories without overworking yourself.

Week 7

1. Did you eat your favorite 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! 3. How do you think bad eating habits affects you or would affect you presently as a Vanier College student? 4. What are the FIVE components of fitness?

1. I did eat all of my favorite vegetables, but not the fruits (except apples).

3. It mostly leads to a downward spiral of continuous and constant weight gain, leading to a number of health problems, including difficulty moving around and performing physical tasks.

4. Muscular strength, muscular endurance, cardiovascular endurance, flexibility and body fat composition.

Week 8

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

1. Cable shoulder press for anterior deltoid. Chin-ups for biceps. Reverse-grip barbell bench press for triceps. Dumbbell chest flyes for pectoralis major. Ball hyperextensions for erector spinae. Forearm plank for the rectus abdominis. Squats for the gluteus maximus. Hip extensions for hamstrings. Leg presses for quadriceps. Side lunges for calves.
2. I feel pretty good about the situation mentally, although my legs are a little more sore than normal.

Week 9

1. Name a few of your stressors you are presently having. 2. Name a stress management technique you use to calm your stress and tame your thoughts. 3. When should dynamic stretches be perform during a workout? 4. What is the purpose of doing dynamic stretches?

1. The main stressors of late have been trying to keep up with the bombardment of assignments each day.
2. Sleep, lots and lots of sleep.
3. Dynamic stretching should be done as part of the warm up for about 5 minutes.
4. The reason for doing them is to ensure that your muscles are able to move properly during the exercise to avoid potential injury.

Week 10

1. What are the 6 essential nutrients? 2. Copy the link of the Canadian food guide. 3. What should your plate look like according to the Canadian food guide recommendations? 4. What does your plate look like for breakfast, lunch and supper? 5. How could you improve your eating habits?

1. Carbohydrates, protein, lipids, water, minerals and vitamins.
2. https://www.canada.ca/content/dam/hc-sc/documents/services/canada-food-guide/resources/stakeholder-toolkit/canada-food-guide-presentation-eng.pdf
3. Mostly fruits and vegetables, with some protein, whole grains and only drink water alongside the meal.
4. For breakfast, an egg with a piece of whole wheat toast and an orange, lunch would be a bowl of chicken caesar salad with whole wheat croutons and dinner would be whole wheat pasta with extra tomato sauce. All served with water.
5. A whole lot less saturated fats, dairy products and artificial sugar (or sugar in general).

Week 11

1. Post the recipe of what you will be cooking for our potluck! 2. What did your learn in your 101 physical education course ? 3. What did your learn in your 102 physical education course? 4. What did your learn in this course? 5. Name something that you have learned in one of your physical education courses that you will use for the rest of your life.

1. For the project, I will be cooking a vegetarian chili, served with toasted tortilla and peaches.

2 tablespoons extra-virgin olive oil
1 medium red onion, chopped
1 large red bell pepper, chopped
2 medium carrots, chopped
2 ribs celery, chopped
½ teaspoon salt, divided
4 cloves garlic, pressed or minced
2 tablespoons chili powder*
2 teaspoons ground cumin
1 ½ teaspoons smoked paprika*
1 teaspoon dried oregano
1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes**, with their juices
2 cans (15 ounces each) black beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
2 cups vegetable broth or water
1 bay leaf
2 tablespoons chopped fresh cilantro, plus more for garnishing
1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste

2. Proper jogging techniques, how to pace yourself during exercise.

3. How to play basketball on a near professional level using proper shooting techniques and learning to dribble as effectively as possible to avoid from having the ball stolen.

4. In this course, I learned how to maintain my daily nutrition and exercise, alongside the number of underwater exercises.

5. I would say it would be the ability to continue pushing forward, even when the pain strikes, taught to me be all the fitness apraisals I’ve had to do.

Week 12: Nutrition Assignment

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