Week 1

Week 2

Website: https://www.worldgym.com/laval/

Questions for Week 2

What’s their schedule like and how much does it cost?

This is a public gym open 24 hours from Monday to Friday. On Saturday and Sunday this gym is open from 7am to 10pm. With a 1 year monthly payment of $10.99 plus tax for a regular pass, you have access to all the machines and locker room in the gym. There is also a 1 year $20.99 monthly pass which gives you access to all of their locations and additional privileges like access to the pools or bring a partner whenever, etc.

What class did you attend and with whom?

Since it is a public gym and the usual gym that I go to, there are no classes to attend. I would usually go alone or with a friend to train specifics parts of the body, this time it was upper body and I’ve trained at the gym for a couple of years now , therefore, I have specific routines when going to the gym and training myself. I have recently done 2 classes with a personal trainer to see how techniques are properly done and improve on my nutritional diet.

How did you feel before, during, and after?

Before going to the gym I would always feel a little out of shape and sometimes I would make excuses to avoid this gym because I would not feel like going or because it would be too far from my house. Even so, once I get there, and start to do my training, I would feel more energized and pumped about my workouts because my breathing becomes more intense and I feel my muscles actually burning from the exercises. After the gym, I wouldn’t feel my muscles anymore because they would get really sore, but at the same time I would feel good about myself because I know that this is how I will get results and pushing myself allows me to do so. The next day are the worst because it would be the most painful time I would feel the workouts because I would still be recovering from the workouts.

What did you learn, like, and dislike?

I learned that with time, patience and effort in going to the gym, you can start to see results even during your first few times there. I still remember going to the gym for the first time and not being able to do a lot of the machines because of how weak my muscles strengths were. With training over time, I have improved in my own opinion, my weight, muscle strengths, cardio, and health overall. In addition, I have learned that I enjoy lifting heavy, getting proper techniques right instead of rushing it and training upper body instead of lower body. I’ve also learned that I dislike the cardio machines and that I believe it would be one of my weakest traits, as well as training legs because it prevents me from walking properly the next day which is normal.

Were you glad you went and would you recommend it to a friend?

I am glad I went to this gym or any public gym in general because you get to meet many people that also want to improve and help you improve as well. Some gyms will make you feel judged, but in most cases everyone is focused on themselves and once you start to train, you don’t worry about what others think. I would also recommend this gym to friends because for the price you pay, especially if you’re a student, and for the amount of access you have, its worth it economically speaking and health wise as a choice if you want to improve yourself.

Week 3

Website: https://www.orangetheoryfitness.com

Questions for week 3

What’s their schedule like and how much does it cost?

The schedule of the gym can vary from day to day depending on the availabilities of the trainers and at which time you are booked for. The earliest classes start at 5:30am in the mornings and the latest classes begins at 8:15pm. A regular monthly plan with unlimited access to the classes starts at $169 each month and they also offer pay per attendance meaning you pay a certain amount each month and afterwards, you can use the limited passes to attend anytime. The passes reduces after every use and for 10 passes a month it costs $85 and accumulates over time. Everything is done alone, you can book your availabilities on the days you want and attend that day.

What class did you attend and with whom?

I attended a focus cardio and strength day class that lasts 60 minutes. Usually throughout the month this type class is offered once, typically classes are concentrated on either strength, endurance or cardiovascular and you can pick any. The gym offers a unique approach that allows people to have a trainer to help guide them through exercises but isn’t comfortable training alone. Entering the gym they explained what the classes consist of and gave me a heart monitor to keep track of my progress. As you enter the actual gym from the reception, you can see your heart rate and results of the training on a large TV screen and compare it to others that are training with you. Each person is assigned to their own stations and switches around over time based on the guided workouts. The classes are usually filled with around 24 people most of them being a little older than I am.

How did you feel before, during, and after?

Before going to the gym I felt a little anxious because I don’t know how it was going to be and how intense the classes were. I do enjoy trying out new gyms and seeing the different types of equipments offered. As I walked into the gym I was greeted welcomely and I felt comfortable afterwards. The receptionists asked about my goals and reason for attending the class. As I finished filling in the forms, she appointed me to the actually trainer that was going to teach the class, the trainer showed me around the gym and explained to me what we were going to be doing in each station. When the class began, we began with cardio exercises like the treadmill and rowing machine. I felt like it wasn’t as intense as I thought until we switched to the actually exercises, 45 minutes hit and we had done full body strength exercises doing free weight exercises and body weight exercises. The exercises were timed in order to complete 3 sets of cardio and 3 sets of strength exercises. After my workout, I was exhausted but in a good way because the class was intense enough that you get a good workout from it but not to intense to the point that you’d never try it again.

What did you learn, like, and dislike?

I learned that there are different ways of going to the gym and that it doesn’t have to last 2 hours of your day. Even taking 1 hour of your day to attend a workout class can change you and create a healthier lifestyle. I liked that there they had different types of classes that focuses on different exercises you prefer whether its strength, cardio, or endurance. I also liked the environment that you are in which makes you stay focus more, as well as a trainer that gives guides and provides the workout routine already. The heart monitor was given at the beginning of each session which was also interesting and helpful which I liked because it kept track of my heart rate, calories that I’ve burnt, and the amount of afterburner as well. What bothered me a little was that everything needed to be removed before entering the actually gym, earphones and phones weren’t permitted which is odd, therefore it was little more difficult to take a picture, I had to wait until after the class ended. For first timers, it will be difficult to keep up with the instructions because everything happens within an interval of 15 seconds and if you start to slow down even a little, you can easily get lost during the workout and fall behind.

Were you glad you went and would you recommend it to a friend?

I am glad that I tried out for this gym class because it gave me a different alternative to what I am typically use to and it also allowed me to try out something new. For friends and family that aren’t familiar with workout routines and working out alone I highly recommend to take this class because you won’t need to worry about what you will be doing once you get there. All the instructions are given. If you are more experienced in going to the gym I wouldn’t recommend it as strongly because all the workouts that guides you through the class are workouts that people with experience already know how to do and for the price, a regular gym pass is sufficient enough. These classes are more for people who need the extra motivation to go, have a tight schedule and have the workout needed to stay fit.

Week 4

Website: https://gymfitforme.com/en/

Question for week 4

What’s their schedule like and how much does it cost?

This gym is open 24 hours and 7 days a week which means you can go whenever you’d like. This gym also offers a variety of group classes such as circuit training, strength, Zumba etc. The gym gives you different types of payment choices for different needs. You get to choose from 3 different memberships from bronze which is $11.99 per month, silver which is $19.99 per month, and gold which is $30.00 per month. The more you pay the more privileges and access you get at the gym.

What class did you attend and with whom?

I attended a 7 day free trial at this gym and I went on my own time alone. As I walked into the gym I was directed to a consultant that spoke about my goals, reasons of going and about basic information. I have been to the same gym as well but the one in RDP there this was familiar but different at the same time because of the layout and size of the gym.

How did you feel before, during, and after?

Before going to the gym I wasn’t nervous at all because I’ve been to the one in RDP and I enjoyed the gym there. It was going until I arrived that I found out the gym was 3 times bigger than the one I went to. It took along time for the receptionist to notice me and help me out because I am new which made me a little anxious because all I did was wait around. During my workout, I did lower body strength exercises, bar squats, leg press, leg curl etc. During the exercises, it took long for each set because all of the machines were taken even though the space is massive. After my workout I felt sore like I would always feel after all my workouts but unsatisfied because of the time it took to complete all of it.

What did you learn, like, and dislike?

At this gym I learned that if you go to the same gym and still have the member ship card that you purchased with the contract at another location, than you can use the same card at this location and not pay a fee for a new one. What I liked about this gym was the size of the gym itself, and the equipment were standard but not the best. What I didn’t like about the gym was the road getting there, I had to take 3 detours just to find the parking area and the gym is located next to an exit of the highway therefore it is easily missed. The parking space was small for the amount of space the gym has. When you walk into the gym itself, it was humid and there was no ventilation while you are working out therefore it made it uncomfortable. The staff would make you wait long with little care, I waited almost an hour to finish paper work and sign up for a free trial meanwhile other places took 5 minutes.

Were you glad you went and would you recommend it to a friend?

At first, I was excited to go at first because I had high hopes for the gym that I use to go to before. But, getting there and being in the gym itself was uncomfortable and became a hassle. I would recommend it to a friend if the gym was near their house or right next to it, however I would not recommend it in general because you can find a better gym at the same price for better value and service. Even though the gym is really big, the amount of people that goes exceeds the space and all the machines will always be taken.

Week 5

Video consists of:

5 minutes row (warm up), 3 sets/ 12 reps incline dumbbell press, 3 sets/ 8 reps dumbbell chest press, 3 sets/ 10 reps chest press machine, 4 sets/ 10 reps dumbbell chest fly, 3 sets/ 10 reps plate raises, 4 sets/ 12 reps chest squeezes, 3 sets/ 10 reps tricep extensions, 3 sets/ 10 push ups, 5 minute stretch

Questions for week 5

Why did you choose to do this workout for week 5?

I chose to do this workout for week 5 because it is one of my favourite workouts to do at the gym. I enjoy warming up little to get my heart pumping and get straight into high intensity weight training.

Is it an activity you see yourself doing once a week for the rest of your life?

Yes, I do see myself doing workouts as such for the rest of my life. I’ve been doing this for a couple of years and I enjoy going to the gym and staying as fit as I possibly can.

How many times per week do you usually workout?

Every week I try to go to the gym at least 3 times and around I spend around 1-2 hours working out. I would go at night because its the most convenient time to go and the gym gets empty therefore I enjoy the atmosphere better.

How are your present exercise habits affecting your physical health?

With my current exercising habits, it lets me stay fit but it does not allow me to focus on strength building which is what my main goal is. I would have to go to the gym more often and really watch what I eat to achieve this. All of that aside, it helps me build muscles and get stronger. It also helps my mentality more and gives me a more positive attitude at school and at home. I don’t feel tired like I did before when I didn’t go to the gym as much. It makes me feel good about myself and helps me focus.

What are the 6 dimensions of health?

The first dimension is your physical health such as your eating and exercise habits. How active you are and anything that concerns your physical health. The second is psychological, mental and emotional health such as your self-esteem, how organized you are, your stress levels and emotions. The third dimension is your social health, who you are friends with, the people you surround yourself with, if it’s a negative or positive relationship, and what activities you involve yourself in. The fourth dimension is your intellectual health, your ability to use your mind to solve problems, think of ideas, learn, question things and how aware you are about yourself. The fifth dimension is your environmental health, which is the awareness of nature and our surroundings, being able to understand how we affect nature by using products in our everyday lives and what we can do to protect it. The sixth dimension is your spiritual health, which is the belief in a higher being which gives importance to your life, being able to understand others and yourself in order to enjoy life and forgive others.

Week 6

5 minute row, 4 sets/10 reps Bent over row, 3 sets/ 10 reps Wide grip lat pull down, 3 sets/ 10 reps 1 side row, 3 sets / 10 reps weighted row machine, 3 sets / 10 reps close grip cable row, 3 sets/ 10 reps biceps bar curls, 5 minute stretch

Questions for week 6

How many times per week do you eat junk food? And from where?

I usually eat junk food 2-3 times per week. I would go out to different restaurants almost every weekend where junk food is served. On some days during the week at school I would go to McDonalds or Tim Hortons just to eat lunch if ever I forget to pack one, but typically I do fairly well to make my own meals and bring my own food that is balanced and cooked at home.

After eating junk food how do you feel physically?

I don’t eat junk food to often because I try to avoid it but when I do, I would feel badly because of the amount of oils used in junk food. Too much grease makes me feel nauseous sometimes and my body feels out out shape.

Name 3 of your favorite fruits.

One of my favourite fruits that I would eat almost everyday would be bananas. It has high fibre and nutritional value to it. Green apples are another favourite because its easy to pack, filling, and has many benefits. My third favourite food to eat would be berries. in general such as strawberries, blueberries, and raspberries etc. You can use it in smoothies, eat it like it is, dip it in Nutella, or add it to desserts. They contain antioxidants, vitamins and other goods that benefits you as well, it’s delicious.

Name 3 of your favorite vegetables.

I do not typically eat a lot of vegetables. One of my favourite vegetables is spinach or arugula, its served best in salads and a little of balsamic dressing. There are lots of fibres, vitamins and antioxidants that benefit your body. My second favourite vegetable would have to be carrots. There are lots of benefits to it and it is good just as a snack. My third favourite vegetable are cucumbers, it is a basic ingredient that is also great in salads or just by itself with a little salt.

What are the major risk associated to Coronary Heart Disease?

The major risk factors associated to coronary heart disease are smoking, high cholesterol, High blood pressure, inactivity, and obesity. Smoking can lead to heart attacks, they can lead to risks such as CHD, cancer and other diseases. High cholesterol(LDL) which can be found in fatty foods can block the flow of blood which can lead to risks of heart attacks. High blood pressure lead to heart problems and strokes.

What is your Target Heart Rate Zone when you workout? (please showcalculations below.)

Max-HR: 220-19=201 lower limit HR of 60%: 201×0.6= 120.6 Upper limit HR of 85%: 201×0.85= 170.85

What is the purpose of using your“THRZ”when you workout?

We use this method in order to measure the intensity of our workouts. With this knowledge we can adjust the intensity based on our heart rate. If our heart rate stays the same during a workout, we can increase the intensity of our workout in order to increase our HR.

Week 7

10 reps/8 sets push up, 10 reps/3 set sit up, 10 reps/ 10 sets squats,10 reps/ 3 sets bed dips, 3 sets/ 10 reps lunges, 3 sets/ 10 reps leg raises, 10 reps/ 3 sets burpees, stretch for 5 minutes!

Questions for week 7

Did you eat your favourite fruits and vegetables last week?

Yes, I ate all bananas, apples and berries during the week, I also ate cucumbers and carrots. Usually I would eat my fruits during breakfast, with pancakes and my veggies for lunch or supper

If yes or not, do it this week and add a selfie of you eating one fruit and one veggie!

Week 8

35 walk outside (10 minutes of it is jogging), 10 push up with modified 2 feet mountain climb/3 sets, 10 crunches/ 3sets, 10 squats with weight/ 3 sets, 10 bed lunges/ 3 sets, 10 arm raise/ 3 sets, stretch!

Questions for week 8

What are the FIVE components of fitness?

The five components of fitness are cardiovascular endurance, Muscular strength, muscular endurance, Flexibility and body composition. Cardiovascular endurance is how strong your heart and lungs are at delivering oxygen to your body. Muscular strength is the amount of force you can exert. Muscular endurance is the amount of time your body can exert a force. Flexibility is the “range of motion ” you can stretch. Body composition is the ratio between your body fat and muscle mass.

Name one exercise for each of the following muscle groups: Anterior deltoid, biceps, triceps, pectoralis major, erector spinae, rectus abdominis, gluteus maximus, hamstrings, quadriceps and calves.

Anterior deltoid: Dumbell front hammer raises, biceps: Bicep dumbbell curls, Triceps: chair dips, pectoralis major: chest bench press, erector spinae: Bar bent row, , rectus abdominis: crunches, gluteus maximus: Bar hip thrust, hamstrings: Leg curl, quadriceps: Bar squat, calves: Seated calf raise (with weights)

How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks?

I feel healthier mentally and physically now that I am working out once a week and I find myself looking forward to the next exercises. Mentally I feel healthier and I feel good about myself. I can also think clearer after my workouts. Physically I feel more in shape and I feel stronger after my exercises.

Week 9

3sets/10 reps resistant band squat, 4 sets/10 reps modified push ups with resistant leg lifts, 3 sets/ 10 reps tricep push down each side(resistant band), 4 sets/ 10 reps lat pulldown (resistant band), 4 sets/ 10 reps arm raises with weights, 3 sets/ 10 reps bent over row each side, 3 sets/ 10 reps weight swing squat, 4 sets/ 10 reps bicep curls with resistant band, 4 sets/ 10 reps leg raises, 3 sets/ 10 reps crunches, stretch!

Questions for week 9

Name a few of your stressors you are presently having.

Some of the few stressors I have presently are homework assignments from the school, ever since school has been changed to only work I have to learn everything by myself and manage all the work at home so that it is completed. Work as well has been a stressor because since I work in a essential business environment I have to go to work. With the circumstances that we are in right now I don’t feel completely safe which stresses me out. I can’t go out as well because of quarantine which doesn’t make this any easier

Name a stress management technique you use to calm your stress and tame your thoughts.

I can exercise and set my goals for the long run. Plan everything a head to manage my time and so everything isn’t crammed up. Get plenty of sleep and eat healthy as well. Find physical activities that I can do to get my mind off of things. I can also talk to somebody about my issues and what I am stressed about.

When should dynamic stretches be perform during a workout?

Dynamic stretches should be performed right before a workout begins when you are warming up.

What is the purpose of doing dynamic stretches?

Dynamic stretches allows your body to warm up before an exercise and reduces the risk of injuring yourself. It also allows more blood flow and increases body temperature for you to do your activity or exercise better.

Week 10

3 sets/10 reps Resistant band squat (each leg), 3 sets/ 10 reps push up, 3 sets/ 10 reps sitting leg extension, 3 sets/ 10 reps incline bed push ups, 3sets/ 10 reps side plank dips each side, 3 sets/ 10 reps narrow squat, 3 sets/ 10 reps plank to push up, 3 sets/ 10 reps bicep band curl, 3 sets/ 10 reps running leg raises, 3 sets/ 10 reps lunges(each side), stretch!

Questions for week 10

What are the 6 essential nutrients?

The nutrients are separated into 2 categories, micronutrients which includes water, vitamins, minerals and macronutrients which include protein, fat and carbohydrates. Water is essential because our body is made up of 60% water and we need water in order to transport the nutrients and control our body temperature. Vitamins are needed by the body because we cannot produce it. Minerals such as iron and calcium help to repair body tissue and is needed by the body. Proteins allows us ti repair damaged cells and build muscles therefore it is an important nutrient we need. Fats is essential because it provide insulation and growth, there is bad fat and good fat. Too much can lead to health risks. Carbohydrates is one of the most important nutrients because it is our main source of energy.

Copy the link of the Canadian food guide.

Canada.ca/FoodGuide

What should your plate look like according to the Canadian food guide recommendations?

According to the food guide your plate should have a lot of vegetables and fruits. It should have healthy proteins such as fish, chicken. It should have whole grains such as whole wheat pasta, bread and avoid refined grains. You should have a glass of water, tea or coffee , anything with low sugar. You should also avoid trans fat and use healthy oil.

What does your plate look like for breakfast, lunch and supper?

For breakfast I would have a stack of pancakes with scrambled eggs and bananas usually. I would also have my morning tea because I don’t like coffee that much. For lunch I would have a sandwich or something small with a snack because I usually wake up late. For supper, I would have a big bowl of rice with cooked dishes in the middle. Usually you would see stir fried greens and proteins such as pork, beef or chicken. I would also have a glass of water or juice with my meals

How could you improve your eating habits?

I can improve my eating habits by substituting juice with something healthier. Also I can try to change the type of oils used during the cooking process. I can add more fruits to my breakfast and lunch which can improve the ratio of my meals.

Week 11

3 sets/ 10 reps Weighted rows, 3 set/ 10 reps push ups, 3 sets/ 10 reps resistant band tricep extension (each side), 3 sets/ 10 reps resistant side leg raise (each leg), 3 sets/ 10 reps lunges (each leg), 3 sets/ 10 reps reverse leg raise (each leg), 3 sets/10 reps resistant squat, 3 sets/ 10 reps hammer curl, 3 sets/ 10 reps triangle push up, 3 sets/ 10 reps 1 leg squat (each side), stretch, 3 sets/ 10 reps curl up.

Post the recipe of what you will be cooking for our potluck!

Arugula salad: 2 handful of arugula, half of a cucumber sliced into bite size pieces, balsamic dressing: balsamic vinegar, olive oil, lemon juice, garlic powder, honey, salt, pepper, fresh mozzarella balls/bocconcini.

Garlic bread with pesto: 4 cloves of garlic, 2 tablespoon of butter, 2 tablespoon olive oil, bread loaf split, pesto (can be bought)

Cajun style chicken breast: chicken breast, Cajun seasoning: Red chilli pepper, garlic powder, onion powder, paprika, salt, pepper seasoned to tasted, 1tablespoon oil, parsley for garnish.

What did your learn in your 101 physical education course ?

In my 101 physical course I learned the theoretical ways of improving your body. Each class we would have a lesson on how to improve and build a healthier lifestyle.

What did your learn in your 102 physical education course?

In my 102 physical education course, I learned how to apply those theories into class activities and learned how to incorporate those theories during class time. I was also evaluated based on cooperation with my classmates and how my activities in class reflect my grades.

What did your learn in this course?

In this course, I’ve learned how to apply all the theory and class work that I have done at home and incorporate it into my everyday routines. To make a habit with the things I’ve learned at school. I’ve also learned how to work with other people and learned that there’s a lesson to learn in everything we do.

Name something that you have learned in one of your physical education courses that you will use for the rest of your life.

I’ve learned from my physical education courses that in any situation in life you will have to eventually work with others in order to achieve your goals and sometimes its better than working by yourself.

Week 12

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