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WEEK 1

“There is a voice that doesn’t use words. Listen.”

Jalal ad-Din Rumi

WEEK 2 (questions)

 What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups,sit-ups, wall-squat, side-hops, plank)

My goals for the upcoming appraisal is to really push myself to do at least one or two pushups as I have very poor upper body strength and am not able to do any. I would also like to push myself to run without walking or stopping during the 12 min run regardless of the overall number of laps to really test my endurance.
 What’s the point of doing a warm up?

The point of a warm up is to get your body ready to exercise. The warm up should generally get your heart rate up and will also loosen your muscles so that there’s more blood flow which will help prevent injuries and increase the range of motion. It also gets you in the mindset to exercise. (“Importance of Warming Up before Sport – Sports Injury Prevention.”)

“Importance of Warming Up before Sport – Sports Injury Prevention.” Importance of Warming Up before Sport – Sports Injury Prevention | Sports Medicine Information, http://www.nsmi.org.uk/articles/injury-prevention/warming-up.html.

 What constitutes a successful warm up?

A successful warm-up should last between 20-30 min (more intense activity should have a longer warm-up). The whole body should undergo light activity or stretching so that the whole thing gets warmed up. There shouldn’t be much intensity especially for stretching, just strong enough to get your muscles a little looser and a bit of light cardio to speed up heart rate.

 What’s the point of doing a cool down?

A cool down enables your heart rate to get back to normal and to relax your muscles. It also helps decrease body temperature which enables the body to dispose of waste and toxins which build in exercise (ex lactic acid which causes soreness in muscles when its built up). A cool down also prevents blood pooling in the muscles. (“Cooling Down after Sport – Sports Injury Prevention.”)

“Cooling Down after Sport – Sports Injury Prevention.” Cooling Down after Sport – Sports Injury Prevention | Sports Medicine Information, http://www.nsmi.org.uk/articles/injury-prevention/cooling-down.html.

 When is the best time to stretch and why?

The best time to stretch is when the muscles are warm. Therefore, during the warm up, it should be after some cardio has been done and during the cool down, right after exercise. Warm muscles are more pliable and therefore you will have more blood flow through flexibility, which means there is more oxygen in the muscles. (“Cooling Down after Sport – Sports Injury Prevention.”)

 Why is stretching important?

Stretching enables the muscles to be flexible and have a good range of motion. It reduces muscle tightness, injury after exercise and risk of various problems like joint pains. (Harvard Health Publishing.)

Harvard Health Publishing. “The Importance of Stretching.” Harvard Health, http://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.

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WEEK 2 (workout)

WEEK 3 (workout)

WEEK 3 (questions)

 On a scale of 1-10, what effort did you give the workout this week?

5-6
 List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?

1. Knowing that this the exercise is beneficial to my long-term health and plays a role in the prevention of many medical issues.
2. Making it a fun by making it a family activity in which I can spend time with family members while getting fit.
3. Knowing that I`ll feel physically better and more energized through the consistent workouts and more focused in other endeavors like school.

 List three specific barriers or excuses which would prevent you from doing so?

1. That I dont have the time because of school and other commitments
2. That I am too tired or feel to fatigued to work out
3. That I lack muscle and endurance so working out would be futile since I can`t properly do specific traditional exercises like pushups.

 What type of workouts and physical activities do you like?

I like aerobic workouts such as dance and zumba. I also like jogging and running and general cardio workouts. I also like workouts that allow be to practice flexibility like yoga and stretching.
 Do you prefer going to the studio/gym or working out at home?

I prefer working out at home (myself or with a few family members) as I`m self conscious around strangers.
 What could you see yourself doing as exercise for the remainder of your life?

Yoga as it also serves as a good relaxation practice. I can incorporate flexibility, fluidity of movements and meditation which seems to help relieve stress.
 How was your nutrition over the course of this week?

My nutrition was okay. I was gaining a healthy serving of fruits, vegetables, carbs and dairy but I lacked protein as I don`t eat that much meat or lentils like chickpeas with my meals. I also indulged in quite a bit of junk food like chips.
 What would you like to change in your nutrition for the following week?

I would try to incorporate more healthy protein by eating more meats and items like chickpeas. I would also like to cut down on junk food and eat said items in moderation.

WEEK 4 QUESTIONS

How does your exercise program fit into your weekly schedule?

With a lot of difficulty. I do not have time due to midterm period so I have to complete the tasks after 1-2 am when I am done studying/other responsibilities.
 Comment on how easy or hard it is to find the time to exercise.

It is very difficult as I am used to prioritizing studies and volunteering and not used to having it in my schedule. Times for exercise are super unconventional.
 What are your stress levels before and after exercise?

They were increased if anything. I felt pressure to do things in a proper manner and within time limits. I felt that I couldn’t keep up and it stressed me out a little,
 What was your nutritional habit change that you chose last week to do for this week?

To incorporate more healthy protein and eat less junk food.
 Did you follow it consistently?

I was unwell this week so I was not eating much and was dependent mostly on dry foods and fluids. I did not get a good serving of meat or protein, dairy of vegetables, but did get some fruits. I did stay away from junk food as it was heavy on my stomach.
 What will be your next nutritional goal for the following 2 weeks?

To again be more consistent on eating more healthy protein and switching junk food snacks for vegetables or fruits.

WEEK 4 (workout)

 How many servings of vegetables should you eat each day?

The recommended serving is 5 to 9 servings per day

 Are you getting enough vegetables?

I am getting enough (usually 6-7 servings per day)
 If not, how could you ensure that you do?

I like vegetables so I tend to snack on them often/ eat them on the side of my meals. Some who do not get their servings could incorporate them in meals or in drinks like in a fruit/veggie smoothie.
 What are your three favorite vegetables?

Onions, Celery, Tomatoes
 Find a recipe that includes your favorite vegetables and post on your blog

https://www.marthastewart.com/318887/tomato-sweet-onion-and-celery-salad (Tomato, Sweet onion and celery salad))

(Taken Directly from Link)

• Arrange tomatoes, onion, celery, and celery leaves on a serving plate. Sprinkle with basil; set aside.
• In a small bowl, whisk together oil, vinegar, and cream; whisk to combine. Season with salt and pepper. Drizzle over salad; serve immediately.

WEEK 5

WEEK 6 (questions)

What have been some major barriers so far in your activity plan?

I don’t have much choice but to run in place in my room for my cardio running which isn’t as satisfying as running around. I also feel like I need to reduce running time. Also, I find I’m too tired after doing the proposed workout so I feel like I’m not putting my best into my own goals. For muscular, I notice that doing both cardio goals make my arms shake for a while which is distracting.
 How have you adapted your plan to overcome these barriers?

I tried running a little everywhere and sprinting for a bit to vary cardio. I also have reduced running time to fit the total time cap of 1 hour (remaining time after everything else) which gives 20-30 min, which is more doable. I have not really touched muscle goals.
 What solutions have you found?

Running is shorter intervals is better with varying speed instead of a long period of slow constant pace.

Reduced running
 Have you noticed any energy level changes now that you exercise every week for the past 6 weeks?

I find that I am usually nauseous after doing the workout for a while. I have noticed that my sleep after exercise is a lot better. I tend to exercise past midnight due to lack of time but I notice a small spike of energy before becoming really sleepy. I have noticed I had more energy week 3-4 but lower in the last two, which can be explained by a lot of lack of sleep due to midterms.

Have you started working out more than once a week? If so, when and what?

I find myself dancing for fun an hour outside of class usually as a form of procrastination from schoolwork. I tend to do this Saturday or Friday nights at 1-2 am.

WEEK 6 (WORKOUT)

WEEK 7 (Questions)

Do you need to revise your original goal(s)?

Yes. I need to revise my muscular endurance goal.
 Are/is your goal(s) still realistic? Why or why not?

My goal before was to be able to do at least 1 pushup. However, I discovered the issue is technique not muscle endurance, so I am able to do a few so I need to change it. The cardio goal is realistic as the circumstances I’m running at is similar to the situation of the appraisal. For testing muscle strength, it is unrealistic as I’m struggling to work with a small weight load as is.
 State your new goals if they’ve changed.

Running at constant pace (at least 14 km/h for 15 min)

Using 1 kg weights instead of 2kg for strength (2 sets, 30 sec each)
 What is working in your program?

The running feels good as it loosens muscles after the muscular part. It is pushing me a little but is within my comfort zone. The muscular endurance is consistent and challenging, but is very doable and makes me feel accomplished.
 What do you need to change?

I need to try to monitor my hand positions for the strength part and opt to hold more poses rather than just pulling the weight up and down. I also need to try to remain at constant pace for running as I sometimes slow down.
 Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?

I feel more accomplished and able to take on exercises that seem daunting or that I felt I was too weak to do. I do not have much energy (midterms=sleep deprivation), let’s face it
 What effect is the activity plan having on you?

I feel like it opened the door to having things being in my control and me taking steps to improve my own health. It feels like sometimes your health and your body are very out of your hands, so it feels empowering to take initiative for yourself.

Also, I like monitoring that how I reacted to the plan physically and having the liberty to change things to my needs.

WEEK 7 (WORKOUT)

WEEK 8 (Questions)

How much sleep should you be getting every night?

Generally, people need in between 7-9 hours a night. Teenagers need closer to 9 hours. (NHS Choices)

 Are you getting that much?

During school nights I do not. I usually get 3-5 hours. However due to the school closures, I have been oversleeping and getting 9-11h.
 If not, what could you do to ensure that you do get enough sleep?

I could ensure better time management, and plan out to finish studying at a sensible hour. I also struggle sometimes with just falling asleep. I could avoid screen time 2h prior to sleeping and exercise to help promote sleeping.
 What are the serious health effects related to insufficient sleep?

Sleep deprivation inhibits concentration and intensifies symptoms of mental disorders such as anxiety and depression. Studies also suggest that lack of sleep promotes the development of heart disease, high blood pressure, and type 2 diabetes since is affects the way glucose is processed in the body. Sleep deprivation leads to low immunity which could lead to more susceptibility to sickness. (NHS Choices)

NHS Choices. NHS, n.d. Web. 25 Mar. 2020.
 Give two examples of healthy snacks that you can munch on while studying.

A mix of unsalted dry fruits (peanuts, walnuts, raisins, almonds, cranberries dried mangoes/apricots, etc.)

A mix of fresh vegetables and hummus (capsicum, carrots, cherry tomatoes, broccoli, celery, etc.)

WEEK 8 (Workout)

sets:

lunges: total 118

planks: total 56

burpees: total 60

WEEK 9 (Questions)

Revised goals (summary)
Please note I redid the goals as I did not do it right in my first submission. The exercises are now in coordination with new goals which.

Which goals did you succeed?

Muscular strength:
I was able to hold a 2.5 kg weight straight across my chest with my right arm parallel to the ground for 9 sec. My goal is to hold the weight for 15 secs in the same conditions. Now I can hold the same amount of weight for 16 sec before having to bend my arm. I achieved this goal as I practiced holding the weight curl ups for periods of smaller period and repeat once or twice, leading to a buildup of strength and muscle development.

• Which goals did you not succeed?

Muscular Endurance
I was able to do 3 without stopping in a total 1 min max period. My goal is to do 10 in a row. Now, I have achieved 6. I did not achieve this goal.

Cardio endurance :
I could do 13 laps in 12 min. (2080) My goal is to do 15 laps in 12 min. I completed the 1 mile 12 min workout that emailed to me by my instructor. As 1 miles is equivalent to approximately 1600 m, I cannot say if I achieved my goal since I did not have a mean to measure the equivalent distance in 15 laps due to the current quarantine situation . However, I was not tired from this workout so I feel a lot more energized and capable to go on as compared to the last run. This is a product of working on endurance and not stopping while running in my plans, but also the variation in the video kept me engaged and motivated.

• Why do you think you did not achieve the above-mentioned goals?

I didnt achieve muscular endurance because my workout was easy and not very straining. I wasnt pushed out of my comfort zone so there was no improvement. I needed heavier weights and more repetitions/ sets. I cannot assess cardio as I didn’t have the means to measure.
• What could you have done to succeed your goals?

I could have done muscle curl-ups of more than 1kg weights for periods of 30 seconds in more than 4 repeated sets. Doing 5-6 sets with weights (1.5-2kg) weights could have possibly led me to achieving this goal

What did you learn throughout the process?

I learned that I have the capability to achieve goals with so discipline and a good routine and that I should consider pushing myself a lot more to improve. Also, I learned improvement is equally as rewarding as achieving a goal, and that it is foolish to lose hope.

What personal goals would you like to set for yourself in 2020.

I would like to workout at least 2 hours per week. I want to accomplish the goals I did not fully achieve this time.

WEEK 9 (workout)

Repeated twice
All done continuously until time is up.

20 seconds high knees. 10 seconds rest. 4 sets. (2min)

Plank 20 secs. 2 sets. 10 seconds rest in between. (1 min)

Air Punches (10 sec) 3 sets (10 sec rest) (1 min)

Push ups. Sets of 20 secs. 4 sets . 10 sec rest in between. (2 min)

Side steps cardio (30 sec) 6 sets. 15 sec rests in between. (4 min)

WEEK 13 (VIDEO)