week 1

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week 2

workout + questions

questions:

• What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, push- ups, sit-ups, wall-squat, side-hops, plank)
  • my specific goals it to improve my muscle mass and help work on my cardio by running or during training take less breaks and do more sets back to back
• What’s the point of doing a warm up?
  • the point of doing a warm up is to basically warm up your muscles to avoid pulling or tearing anything during your workout. it is super importand to warm up all the time
• What constitutes a successful warm up?
  • it may improve your flexabilitiy considering your muscles are very relaxed and not stiff.
• What’s the point of doing a cool down?
  • the point of a cool down is to not over stress your body whilist doing your workout. you can over workout and hurt yourself if you do not take a breather when you really need it.
• When is the best time to stretch and why?
  • the best time to stretch is after your workout. your muscles are still very warmed up and by stretching after your workout, it helps reduce muscle tension, helps gain flexibility, and also avoids getting injured muscles
• Why is stretching important?
  • it helps reduce muscle tension, helps gain flexibility, and also avoids getting injured muscles

Week 3

workout and questions

questions:

• On a scale of 1-10, what effort did you give the workout this week?
  • 7. due to lackk of equipment i did not achieve the perfect workout
• List three specific examples of what would motivate you to participate in and stick to aregular exercise routine?
  • a routine meaning, having specific days and times to stop everything and workout for an hour. listen to music tha makes you feel more motivated. workoing out with a friend
• List three specific barriers or excuses which would prevent you from doing so?
  • because I do cheerleading 5 times a week for 2 hours i perfer not to workout out on my free days where i can relax and make my body rest. i have lots of homework and studying to do so sometimes i wont have time to workout because of all the work i have to do. lastly i have a part time job and every week my schedule changes so i would not be able to always have my own routine when im working out at home or the gym
• What type of workouts and physical activities do you like?
  • i love weight training and doing competitive cheerleading since it requires a lot of endurance
• Do you prefer going to the studio/gym or working out at home?
  • I perfer the gym because it has all the equipment i need for my body mass rather than the equipment i use at home, also i love the vibe of my gym its super opened and i know all the trainers there so they give me pointers sometimes
• What could you see yourself doing as exercise for the remainder of your life?
  • when i stop cheerleading i plan on training at the gym at least 3 times a week after work or in the morning for the rest of my life

• How was your nutrition over the course of this week?
  • my nutrition isnt the best but isn’t the worst. i do eat junk food and maybe not as much as i should eat for my body but i do drink protein shakes almost every morning as well as eating meat for supper and lunch mostly pasta
• What would you like to change in your nutrition for the following week?
  • eat more so I can obtain the right amount of calories i need for my body, drink lots of water and eat less junk

week 4

workout + questions

Questions:

• How does your exercise program fit into your weekly schedule?
  • it fits very well into my weekly schedule
• Comment on how easy or hard it is to find the time to exercise.
  • currently it is very easy to find time to excercise since we are all home, but on a regular day it is harder to excercise on my own since i do not have much free time on my hands
• What are your stress levels before and after exercise?
  • low because i love to workout and at the end i feel super relaxed and good about myself
• What was your nutritional habit change that you chose last week to do for this week?
  • drink a lot more water and eat more protein
• Did you follow it consistently?
  • yes
• What will be your next nutritional goal for the following 2 weeks?
  • eat more fruit to help with my iron levels

• 

week 5

workout + questions

Questions

• How many servings of vegetables should you eat each day?
  • atleast two servings (lunch and supper)
• Are you getting enough vegetables?
  • yes
• If not, how could you ensure that you do?
  • eat more vegetables as snacks
• What are your three favorite vegetables?
  • carrots, broccoli, asparagus
• Find a recipe that includes your favorite vegetables and post on your blog.
  • carrot soup, broccoli soup, steak with asparugus and mashed potatoes (pictues wouldn’t upload)

week 6

workout + questions

Questions

• What have been some major barriers so far in your activity plan?
  • because of all this free time it has been hard to do things because i feel so lazy and i feel like not doing anything
• How have you adapted your plan to overcome these barriers?
  • by making myself not lie in bed all day it makes me more motivated to do things
• What solutions have you found?
  • cooking, working out on zoom calls with my cheerleading team and cleaning
• Have you noticed any energy level changes now that you exercise every week for the past6 weeks?
  • i have felt quite the same since i have been working out intensily for the past 6 years due to my sport
• Have you started working out more than once a week? If so, when and what?
  • yes, i workout atleast 3-4 times a week during the corona pandemic, 2 times a week with my team zoom calls, and 1-2 times a week on my own

Week 7

questions + workout

Questions

• Do you need to revise your original goal(s)?
  • no
• Are/is your goal(s) still realistic? Why or why not?
  • yes they are still realistic because they are a goal that i have planned to achieve for a long time
• State your new goals if they’ve changed.
  • working on my legs and endurance
• What is working in your program?
  • the resistance bands have worked a lot since i got them
• What do you need to change?
  • i cannot change much if i had access to a gym i would be doing much more intense workouts but i am doing what i can at home
• Do you feel different this week… more energy, better sleep, better mood, or increasedself-confidence?
  • no, my energy has been low , sleep schedule rough, and im in an okay mood. because i have iron deficiency ive struggled a lot during the past moth due to corona, i had gotten tonsilitis which made me loose 10lbs and was not able to eat properly and not able to go to the gym to increase my muscle properly, my self confidence has gone lower but i am staying positive and trying my best to re gain back my weight even though it is really hard to gain back that muscle at the moment. i will keep trying!
• What effect is the activity plan having on you?
  • it makes me feel really re freshed after working out

week 8

questions + workout

Questions

• How much sleep should you be getting every night?
  • nine to ten hours
• Are you getting that much?
  • yes
• If not, what could you do to ensure that you do get enough sleep?
  • turn off my phone at a specific hour

• What are the serious health effects related to insufficient sleep?
  • weeken your immune system, mood changes, be less active
• Give two examples of healthy snacks that you can munch on while studying.
  • trail mix and a bowl of different kinds of vegetables

week 9

questions + workout

my goal for this video was to do two rounds 45 seconds each of a leg workout and initally was suppose to do two rounds of ab workout 45 seconds each but I was extremely tired to continue

• Questions
• Which goals did you succeed?
  • i increased in my lower body strength
• Which goals did you not succeed?
  • my endurance
• Why do you think you did not achieve the above-mentioned goals?
  • i was not motivated to run outside much
• What could you have done to succeed your goals?
  • pushed myself more although i was not motivated
• What did you learn throughout this process?
  • that its harder to do a workout alone in your room. very un motivating
• What personal goals would you like to set for yourself in 2020?
  • once the gyms open up again i assure to you that i will be there most of my days

week 13

dance choreography. with my partner Ariana Cea-Fiore