Week 1
“So whether you eat or drink or whatever you do, do it all for the glory of God.”
1 Corinthians 10:31
For this semester my fitness goal is to lower the amount of body fat that i have and also eventually gain a certain amount of muscle mass. This will be done by working out religiously and also watching what i eat, which ties into my nutritional goals. I will try to set specific goals that i must attain everyday when it comes to my nutrition. Such as staying under a certain calorie count.
Week 2
A.My workout consisted of a few sets of bench press and chest flyes.
B.7:00 am – 8:am
11:55 am – 1:25 pm
6:00 pm – 7:30 pm
Except Friday: 7:00 am – 8:am
: 11:55 am- 3:55 pm
D. @ 12:55 with Charles
E. Before the workout I was excited because it would be the first time using the bench press. During I was under a bit of stress because I wasn’t sure if I was using the equipment properly but in the end I felt satisfied knowing that I did it properly.
F. I learnt that my elbows don’t need to go too far past my chest on the bench press. I liked that I was able to workout with a friend and I disliked how full the gym was.
G. I used a barbell and a bench for the bench press and the chest flyes machine.
H. Yes I am glad and I would definitely recommend to a friend. Maybe not during UB when it is full though.
Week 2 Questions
A. I always set a goal for myself concerning my workouts so that i can monitor my progress. Seeing more progress is something that motivates me to stick to regular exercise routines. I am also motivated by the fact that working out has health benefits and is good for my body now and long term. Another thing that motivates me is looking good in summer pics at the pool with my friends.
B. A barrier for me is the fact that i can be extremely lazy at times. Getting up to go workout can be a battle between myself and I were i attempt to convince myself to get up. A second barrier is that i feel like i have a lot of things that I want to fit into 24hrs and sometimes working out doesn’t fit. Sometimes unexpected injuries can prevent me from working out as well.
C. Workouts that i like include the bench press, barbell curls, rope pushdowns, push ups and many more. I also enjoy intense sports.
D. I prefer going to the gym
E. I see myself participating in some kind of sports to stay active and i would definitely keep going to the gym. Some people fall off on nutrition because of how much they need to do in university but i will keep eating properly.
F. I think the easiest way for me to excercise for the rest of my life, even in old age, would be to play sports.
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Week 3
In this workout i had to finish multiple exercises in a 15 minute time cap
I did it in 11 minutes and 36 seconds
in this workout i had to do as many rounds of certain excercises as i could in 12 minutes.
I did 8 rounds and 18 reps
week 3 Questions
A. I would give myself 7/10. I wasn’t able to go to the gym and i never workout at 100% when I’m home.
B. Adults should get at least 150 minutes of moderate-intensity excercise per week; in other words 30-60 minutes Of moderate-intensity excercise per day 5 days a week
C.30 to 60 minutes of moderate intensity excercise or 20-60 minutes of high intensity excercise.
D. Jumping rope counts as cardio
E. Eight 8 ounce glasses of water per day.
G. Cardiovascular and muscular endurance.
H.my nutrition was good this week, i was able to stick to a specific meal plan most of the week. A negative aspect is that sometimes I don’t eat lunch at school because i don’t have time.
Week 5
Week 5 Questions
1
a)I feel like i have been getting more sleep because I’ve been sleeping earlier.
B) it’s not bad but it is messing up my current gym plan a bit since i don’t like working out twice in one day. That isn’t a big problem though i just need to plan my week a bit better.
C) My biggest barrier is that i go to the gym almost everyday with a predetermined workout so adding these weekly workouts means that i have to workout twice per day, which i do not like doing. I am slowly adapting my plan to overcome this minor barrier.
D) There should be a 1-2 day rest period before focusing on a certain muscle group again to avoid muscle injuries or strains. If you don’t you could hurt yourself and your muscles won’t have time to heal.
E) my nutrional habits are pretty good. I still keep track of my protein and caloric intake and make sure i don’t eat too much.
Week 6
In this workout i wanted to focus on abs. The excercises I did were: 2 sets of 26 heel touches, 2 sets of 20 crossover crunches, 1 set of20 mountain climbers, 1 set of 20 butt bridges, 2 sets of 20 bicycle crunches, 30 second plank, 1 set of 16 leg raises.
Week 6 Questions
A) I picked an abs workout because I feel like that is a muscle that can easily be trained with minimal equipment.
B) My effort wasn’t very high honestly. Working out at home isn’t my preferred setting.
C) i don’t need to change my goal because it is still realistic and attainable.
D) The main thing that helps me in my program is actually being in the gym. Once i get there i feel motivated to properly workout and later eat properly to achieve my goals.
E) i am supposed to eat from 5 to 13 servings of vegetables everyday. I am not getting enough but a way that i could would be to cut down a bit on other things on my plate to make room for vegetables. My three favorite vegetables are celery, carrots and onions.
WEEK 7
Week 7 Questions
A) the point is to prepare the body for physical activity by increasing heart rate, body temperature and breathing rate. Also to help mentally prepare for the activity.
B) a series of active warmup exercises.
C) it is to reduce heart and breathing rate and gradually reduce body temperature.
D) the best time to stretch is right after excercise when the body is warm to avoid injury. Stretching keeps the muscles flexible and strong.
E) 8 hours of sleep is ideal. I am getting that much sleep since there is no school at the moment.
F) lack of sleep can affect body weight, muscle and energy recovery and overall mood.
G) fruits and popcorn. My motivation to stay active in the future is the multiple benefits that an active lifestyle can give me.
H)physical inactivity can increase the chance of cancer and anxiety and depression.
I) monounsaturated fats and polyunsaturated fats.
Week 9
Week 9 Questions
S: to help myself do better than the previous fitness appraisal i will need to improve in muscular and cardiovascular endurance. To do this i will be doing multiple exercises 6 days a week that work on those two types of endurances.
M: sticking to my set plan and frequency is the only way to attain my goal. Even when I don’t feel motivated, I still need to try to do something .
A:The steps that i wanna take revolve mostly around making time for the workouts. Once i get into the workout i can keep going for as long as i feel like it. But i need to plan ahead and make time
R:This is important to me because i want to achieve a certain realistic goal. That goal being to have a lower body fat percentage and to be in shape when i am older in the long term
T: i want to complete my goal before the next fitness appraisal.
Week 10
In this workout i did abs focused exercises
In this workout i did 4 sets of 4 different exercises in a EMOM style workout
For my third workout i ran 2km from the corner of Henri-Bourassa ,to rue Norman and back in around 13 minutes
Week 10 Questions
1. I should start sleeping less and finding hobbies to keep myself busy and in shape.
2. I need to stop eating when i am bored and staying in bed too long.
3. I need to continue working out everyday and staying in contact with friends and family
4. The thing that shocks me the most is that people still go out for social reasons.
Week 12 questions
1.
a)I miss going to church. Music is something that i love very much and my job at church as a/v revolves around that.
B) I miss being with my friends and having fun with them.
C) I miss going to the gym. Fitness is fun and important to me but i don’t get that same motivation from working out at home
D) I miss going out to eat. I enjoy eating good food.
2.
A) I don’t miss rushing to class in the morning.
B) i don’t miss having a full schedule on some days.
3. There aren’t many things in my life that i don’t like. After the quarantine ends i would like to get back to the things that i enjoy without the things that i don’t. Even though i enjoy eating, to avoid rushing to school in the morning maybe i can cut down on how much and how long i eat in the morning. To avoid having a seemingly full schedule, i can spread out my tasks better during the week. This would give me time to do the things i miss like going to church, being with friends and going to the gym without feeling like i have no time.
4. The way for me to have all the things that i miss without the things that i dont is planning. I plan almost everything in my life but when it comes to school i get lazy about it. If i start planning my school life better now, when we go back to school i can have a better time without rushing to class or having packed days because of work. And
26kwameaboagye 