---

Week 1

Week 2 ( Questions and Video)

Week 2

QUESTIONS
• What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups, sit-ups, wall-squat, side-hops, plank) To do better than last semester in all the exercises, because I’m not fit. My goal is to get fit.

• What’s the point of doing a warm up? So that you warm up the muscles and prevent injury by working out with cold muscles.

• What constitutes a successful warm up? When your heart rate is up and that you’re loose and limber.

• What’s the point of doing a cool down? So that you don’t get overworked and to bring your heart rate back to normal.

• When is the best time to stretch and why? Before and after a warm up.

• Why is stretching important? It helps with flexibility and loosens up the muscles.

Get new content delivered directly to your inbox.

Week 3

Week 3 Questions

On a scale of 1-10, what effort did you give the workout this week? I would give myself a 9.

• List three specific examples of what would motivate you to participate in and stick to a
regular exercise routine? If I did it with someone, if I did it with music, and if it is an achievable routine for me to do without feeling sick.

• List three specific barriers or excuses which would prevent you from doing so? School work, I feel sick when doing these exercises and it worries me, it is time consuming.

• What type of workouts and physical activities do you like? Meditative yoga, dancing, running.

• Do you prefer going to the studio/gym or working out at home? I prefer working out at home.

• What could you see yourself doing as exercise for the remainder of your life? Meditative yoga, going to the park and jogging.

• How was your nutrition over the course of this week? My nutrition is usually pretty good, I eat a lot of fruits and vegetables, and I eat a bit of everything.

• What would you like to change in your nutrition for the following week? I wouldn’t change anything, I’m okay with the way I eat.

Week 4

How does your exercise program fit into your weekly schedule? It fits in pretty well, because I don’t have school on Thursdays so I do it then.
• Comment on how easy or hard it is to find the time to exercise. For this semester it’s easy because I do it on the Thursdays that I’m off.
• What are your stress levels before and after exercise? I’m stressed before, because I know that I’m going to have a lot of difficulty and I know I’ll feel sick after because I push myself as much as I can. I’m also stressed after I’m done, because I get discouraged that I’m not doing it as well as I should.
• What was your nutritional habit change that you chose last week to do for this week? I didn’t choose one because I eat pretty well.
• Did you follow it consistently? I think I ate pretty well this week.
• What will be your next nutritional goal for the following 2 weeks? I will try to eat less sugar.

Week 5

Questions
• How many servings of vegetables should you eat each day? 7-10 servings of vegetables a day.
• Are you getting enough vegetables? Yes
• If not, how could you ensure that you do?
• What are your three favorite vegetables? Radishes, Cucumbers and Cauliflower.
• Find a recipe that includes your favorite vegetables and post on your blog. Cauliflower salad: 1/2 cup of sliced radishes, a cup of sliced cucumbers, 2 cups of cauliflower in small bite-sized pieces, 1/4 cup of sliced almonds, 1/4 cup of dried cranberries, 1/4 cup of sliced celery, 1/2 cup of mayo, 3 table spoons of honey mustard, 1 table spoon of honey. Mix all together and serve.

Week 6

Questions Week 6

What have been some major barriers so far in your activity plan? There are so many crunches, sit ups, planks and push ups in the given exercises, that I’ve had to alter my plan because that’s what my plan consisted of. I can’t do twice as many.
• How have you adapted your plan to overcome these barriers? I’ve done more of the cardiovascular and I’ve added some arm exercises with weights.
• What solutions have you found? By changing things up a bit, I get more variety in the movements that I make and I can rest some muscles while working others differently.
• Have you noticed any energy level changes now that you exercise every week for the past
6 weeks? I have less trouble on the many stairs at school and my planks last a little longer than before. I’m very happy about that.
• Have you started working out more than once a week? If so, when and what? Not yet, because I still get sick and it takes me a couple of days to recover, I’ve recruited my mom in doing these exercises to help me with motivation and we plan on getting some dance or weight training DVDs.

Week 7

Questions Week 7

Do you need to revise your original goal(s)?I still need work on my cardiovascular and my push ups, my arms are not strong enough to hold me up. However, my planks are getting better and I can hold them for longer.
• Are/is your goal(s) still realistic? Why or why not? Yes, because I can feel myself getting a bit better.
• State your new goals if they’ve changed. I still want to work on my cardiovascular because I still get a bit winded, and slowly my planks are improving. I have to work more on my push ups because I struggle with those.
• What is working in your program? My core strength is getting better and the cardiovascular as well.
• What do you need to change? I have added more weight training for my arms to develop more strength so I can do better push ups.
• Do you feel different this week… more energy, better sleep, better mood, or increased
self-confidence? I don’t really feel different , because I still have a long way to go, but I’m happy because I can hold my wall squats longer and my planks longer and that means my endurance is getting better.
• What effect is the activity plan having on you? It helps me on my day to day activity level and the everyday movements I make, for example, going up five flights of stairs at school.

Week 8

How much sleep should you be getting every night? 7-8 hours
• Are you getting that much? Sometimes
• If not, what could you do to ensure that you do get enough sleep? Get work done earlier and go to bed earlier.
• What are the serious health effects related to insufficient sleep? The immune system goes down, lack of energy
• Give two examples of healthy snacks that you can munch on while studying Tangerine or a granola bar

Week 9

Which goals did you succeed? I was very successful with the wall squats and the weights.
• Which goals did you not succeed? I’m very bad at the push ups and the planks.
• Why do you think you did not achieve the above-mentioned goals? I do not have enough upper body strength.
• What could you have done to succeed your goals? Work out more
• What did you learn throughout this process? If I keep going it will pay off.
• What personal goals would you like to set for yourself in 2020 To work out twice a week instead of once.

Part 1: For my 20 minute workout, I did 3 sets of jump rope, march in place and jumping jacks for the count of 30. Then, I did 3 sets of weights on the floor, walking lunges and planks for the count of 10 each. Lastly, I did 3 sets of wall squats for time, planks for time and weights standing up: Horizontal Bicep Curls , Overhead Triceps Extensions and Butterfly Shoulder Press for count of 10 each. I use 2 lbs weights. In all, the workout lasted 25 minutes.

Week 9 (Take 2)

Week 9 Explanation

Week 10

Week 11

Week 12

Week 13

What will motivate you to continue to be active in the future? My endurance has improved and that gives me hope, that hope will motivate me to continue exercising.
• How do you see yourself living an active lifestyle? I’ve decided to take up boxing and keep exercising at home.
• What was the most important thing you learned about yourself? If I keep going I’ll be in very good shape eventually.
• Describe any physical and psychological changes that have happened over the course
of this semester. I feel more confident and I feel my body slowly getting stronger.
• What did you learn in this course? I learned I’m not flexible and fit like I should be. I also learned that baby steps will help me get to where I need to be.
• What did you enjoy the most? I enjoyed the fact that I was able to workout at home and got to exercise with my mom.