Week 1

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Week 4

1. Just like most of the gyms, Gold’s gym is open 24h and it costs around $60 per month.
2. It was a regular workout with weights. I was working out on my own.
3. Before working out, I was kind of lazy. Once I started working out, I was in my zone and completely motivated. At the end of the workout, I was so happy and my self-confidence went up.
4. The most important thing I learned on that day was the proper way of inhaling and exhaling my breath during certain workouts. I love Gold’s Gym because it has everything needed for a person who wants to gain more muscle mass. The only thing that I did not like is that it was so crowded. I had to wait for my turn most of the times.
5. I was absolutely glad that I went there and I would certainly recommend someone to go there.

Week 6

1. I eat junk food 2 times per week. Usually, I eat at Pizza Pizza and MacDonald’s.
2. After eating junk food, I always feel “full”. My tummy sticks out as if I am pregnant. I get so tired right after eating pizzas and/or burgers.
3. My three favorite fruits are orange, apple, and avocado.
4. My three favorite vegetables are broccoli, spinach, and carrots.
5. In my opinion, the major risk associated to Coronary Heart Disease are obesity and high cholesterol level.
6. First, my max heart rate is 199 (MHR= 220-Age= 220-21). Then, my target heart rate zone when I workout is 139 (THR= 199*(intensity)= 199*0.7).
7. The purpose of of using your “THRZ” is to identify the level at which your heart is beating with moderate to high intensity. THRZ depends on the intensity.

Week 7

1. Yes, last week, I ate my favorite fruits and vegetables.
2. Personally, as a Vanier College student, bad eating habits would affect me negatively without a doubt. The major consequence of bad eating habits is that I will not be able to concentrate properly throughout my day whether at school or at my house.
3. The five components of fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

Week 8

1. Anterior deltoid (dumbbells shoulder press), biceps (barbell curl), triceps (Chair dips), pectoralis major (Dumbbell Chest Flyes), erector spinae (deadlifts), rectus abdominis (forearm plank), gluteus maximus (Split squat), hamstrings (hip extension), quadriceps (leg press), and calves (running).
2. I am feeling better than week one for sure. Nowadays, I give a lot of importance to food in order to stay healthy. After 8 weeks, I feel even more positive and motivated. Certain exercises, which I had a tough time doing it in the past, are not a problem anymore. For example, doing squats was really hard for me, but now it is starting to get easier.

Week 9

1. The most obvious current stressor that I am having everyday is the coronavirus. I am scared that COVID-19 might affect my loved ones. Even though my class teachers are easy-going currently due to the virus, I am still nervous that I might not submit an assignment or not do an online test on time. I have 6 courses this semester and this is my last semester before I move on to the next chapter of my life which is University.
2. In order to calm myself down from all the stressors, I do a lot of different activities at home. I love listening to music, play video games, and even play cards. My current addiction is watching old movies (early 2000s). I completely forget about COVID-19 when I watch the amazing crime drama “Money Heist”.
3. Dynamic stretches can help warm up your body before exercising. So, during warm ups.
4. People do dynamic stretches in order to get the body moving before getting into the actual activity or exercise. By the way, I do dynamic stretches during my workouts.

Week 10

1. The 6 essential nutrients are water, fats, minerals, vitamins, carbo-hydrates, and proteins.
2. The link of the Canadian food guide: https://food-guide.canada.ca/en/
3. According to the Canadian food guide recommendations, I should eat a variety of healthy foods everyday. My plate should contain a lot of vegetables and fruits with a combination of protein and whole grain foods. It specifies to choose water as my drink.
4. During breakfast, I eat eggs with either toast or bagel with orange juice on the side. During lunch, I eat rice with vegetables and meat with water on the side. Meat can be chicken, fish, etc. Vegetables can be carrots, beans, beetroot (one of my favourites), etc. During supper, I eat different foods everyday. Usually, I eat paratha (roti type) with spicy sauce (Sri Lankan curry). Sometimes, I just eat samosas with spicy curry.
5. I could improve my eating habits by adding more fruits into my plate.

Week 11

1. I will be cooking the “Sweet breakfast deco”.
2. In my 101 physical education class, I learned how to play badminton like an expert. I was already really good at playing badminton in high school.
3. In my 102 physical education class, I learned how to gain muscle mass by using weights properly.
4. In this class, I learned how to get out of my comfort zone. At the beginning of the semester, it felt very uncomfortable and awkward to do the workout videos, but, now, it is very normal. Thank you Jessica 😉
5. I will be doing the weekly workouts throughout my life which I learned to do in this class.

Week 12