Yoga Section 22

Week 1

Last summer we went, my family and I to Barcelona and I really enjoy this city. This is a common popular place called *La Rambla*, located in the city center.

After Spain, we went to Algeria to visit family and have a great time. Theses pictures show the popular park called Jardin d’essai located in Algiers.

Week 2

Week #2 questions:

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

Indeed, this semester I want to surpass myself and do more of what I have been able to do before. In fact I avoided getting more push ups, more plank minutes, but above all my ultimate goal will be to focus on my cardio and try to do the most laps in 12 minutes. I want to keep a constant pace and to avoid walking. With this in mind, my main goal is to surpass myself in the 12-minute run.
Specific: I want to improve my cardio
The past semester I did about 14 laps; so I plan to do more, about 20 laps in 12 minutes (measurable)
The action plan is summed up from the FITT principle, in fact in order to reach my goal, I must develop healthy and efficient lifestyle habits.
Frequency: I will try to do cardio training 3 to 4 times a week
Intensity: According to calculations, my beats should not exceed 203 / min (220-17) During my workouts, my heart rate generally does not exceed 180 beats / min.
Time: my training will be 30 to 60 minutes maximum, except for my taekwondoo course which is 2 hours.
Type: since I want to improve my cardio skills, I’m going to do treadmills, ellipticals and bikes. I can also run and fight (during my taekwondoo class) because it requires physical condition and endurance.

Also, my goal must be realistic. So, given that the past semester I managed to do 14 laps in 12 minutes, I think that with intensive training, I would be able to reach my goal. In addition, this goal will be useful for other aspects of my life, such as having a good physical condition for my taekwondoo lessons and for my health in general.
Timely: I’m going to try to work hard this week to be ready for appraisal fitness. Despite the fact that I have less than a week before the first appraiseal fitness, I will still do my best and try to outdo myself for the next appraiseal fitness which will take place towards the end of the session. Thus, I will give myself about a few weeks to reach my goal.

What’s the point of doing a warm up?

The main goal of a warm up is to increase body temperature, which is to prepare your body for physical activity. It not only increases the temperature of the human body, but also the heart rate and breathing rate. It also helps to mentally prepare for the exercise in question. So a warm up. is done according to the exercise to do.
Indeed, The National Academy of Sports Medicine (NASM) “recommends that a complete warm-up include both a general and specific warm-up.” (1)
A general warm-up is made up of activities and movements that are not going to be part of the training. It should last 5-10 minutes at a low-to-moderate intensity.

On the other hand, a specific warm-up includes movements close to those of the training to be done.

Indeed, most warm up sessions last between 20 and 30 minutes.
This therefore allows the body to gradually prepare for activity. In addition, warming up is important since it helps prevent disease. So, one of the reasons why you have to warm up is to prevent injury during exercise. It also keeps the muscles warm. This effect helps prevent acute injuries such as hamstring strains. In summary, the most important point of a warm up is that it increases blood flow to the muscles which leads to deliver oxygen and nutrients easily.

What constitutes a successful warm up?

Indeed, after each exercise, it is essential to warm up all muscles This has the effect of increasing the temperature and flexibility of the muscles while helping to be more efficient. A warm-up can be moderate or intensive, depending on the training to be done.

A good warm-up has the effect of dilating the blood vessels and introducing oxygen into the body. This also has the effect of increasing the temperature of the body and muscles in order to maximize the flexibility of the latter. When warming up, the heart rate increases, which has the effect of minimizing the pressure on the heart. Thus, a warm up depends on the type of training to do, it is a proportional relationship. The more intense the activity, the longer the warm-up.

A warm up can be anything, as long as you use the whole body. A general warm-up should simply increase the heart and respiratory rate. So start with a general warm up that lasts 5-10 minutes. This will help warm up the muscles which will open the door to a more effective static stretch in the next step.

Thereafter, static stretching is carried out. This is usually done by positioning the body so that the muscles are stretched under tension. It is necessary to stretch the two sides of the muscles; Both the opposing muscle group. This helps to prevent muscle and tendon injuries and increases one’s range of movement. The goal is to prepare your body for the training in question.

The warm-up should finish with a series of dynamic stretches. Indeed, this requires making a series of soft motion by focusing on a particular part.

What’s the point of doing a cool down?

The main purpose of a cool-down is to reduce heart rates and breathing. This has the effect of gradually reducing the temperature of the body in order to return the muscles to their state of rest, which is optimal tension. Indeed, a cool-down has the effect of reducing heart and breathing rates, cool the body temperature, return muscles to their optimal tensiom.

In optics, a cool-down should generally last from 5 to 10 minutes, decreasing the intensity of the activity. This helps the beating and breathing to return to the resting state. This is very beneficial for the body since it helps to avoid fainting and dizziness. During this cool down, it is also important to stretch since it is a very good way to improve one’s flexibility.

This type of exercise depends on the training performed by the person. In general, a cool-down can last 3 to 10 minutes and must include gentle movements & stretching.

Indeed, in order to perform a good cool-down, someone with a jogger must walk for 2 to 3 minutes. At the end of the walk, one can do stretches in order to increase the range of motion of the leg muscles.
It is also good to include relaxation exercises in order to relax and relax the muscles. This may include a few minutes of deep breathing or a yoga-style savasana. This will help take control of one’s body and keep it mentally and physically healthy.

When is the best time to stretch and why?

Indeed, stretching after physical activity is very important since it helps improve flexibility and increase the ability for a joint to move through its full range of motion.
Stretching is done relatively well when the body is sufficiently warmed up. The best time to do a stretching session is when the muscles are warm. This can be done after a yoga class for example. Several health experts suggest stretching at the end of a physical activity, because the muscles are “hot”.

The cool-down phase of your activity is an essential step since it prevents certain diseases. Thus, it is possible to devote 5 minutes to reduce the intensity of the movement in order to reduce the heart rates. After these 5 minutes, it is advisable to take ten minutes for cool-down and stretching. In summary, “streching exercises can be perfomed everyday but it is important to remember that stretching is more effective after the body has been warmed up through aerobic exercises.” (2)

Why is stretching important?

Stretching is a very important part in everyday life and during training since it helps keep muscles strong, healthy and flexible. Flexibility is a key element since it ensures a certain range of motion. Failure to practice flexibility is likely to make the muscles tight, not to mention the creation of pain in the joints and injury.
Indeed, staying static on a chair all day, all week gives tight hamstrings and unworked muscles.

The effects of stretch are numerous. Indeed, stretching regularly keeps muscles long, lean, and flexible. This tends to improve flexibility; become more flexible. It is also beneficial for better posture. This will tend to encourage proper alignment and thus have a straight, vertical body.

The more one practices a certain movement, the more the risk of injury decreases. Warm & well stretched muscles give a healthier and more fluid bodywhich helps with injury prevention.

In addition, stretching increases blood supply, leading more nutrients to the muscles. Indeed, stretching your muscles allows blood to flow more easily in the body while reducing soreness.

In addition to the various beneficial effects on the human body, stretching offers a mental break to the brain. This allows the blood to circulate and therefore fill his head with fresher blood, resulting in a more peaceful mindset. It also helps when the muscles are tight. Indeed, this activity can act as an anti-stress since the more one stretch, the less tense the muscle can be. It’s a really good strategy to develop stress management habits.

Workout video: https://youtu.be/bjg-jKweCGk

During this hour-long training, I worked a lot on my cardio. Indeed, I did 30 minutes of elliptical, 20 minutes of bike, and finally 3 repetitions of leg extension machines in order to work the muscles of my legs. This will help me to provide some firmness in the muscles, thereby reducing the pressure on the knees.

Sources:

(1) https://www.sharecare.com/health/stretching-exercise-warm-up/what-importance-of-warm-up

(2) https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching

Week 3

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

This week I would give myself an 8/10. In fact, I increased the resistance of my elliptical, which means that I have to work my hamstrings as well as my quadriceps. I also rode a bike longer than expected without getting tired. I am improving more and more since I end up less breathless during my training. On the other hand, I could have done more weight training or other types of exercises in order to exercise my muscles.

List three specific examples of what would motivate you to participate in and stick to aregular exercise routine?

Playing sports is part of my personal routine. Indeed, since my young age I do various physical activities such as gymnastics, swimming, athletics, soccer, basketball and skating. Thus, I was able to find the sport that I like the most in order to improve myself in this one, namely taekwondoo. In addition to that, I exercise my muscles and my cardio at the gym to fill the hours of physical training to do per week. My main sources of motivation are the results that sport has on my body, namely the feeling of well being that it gives to my body, my health and the shape it gives to my body. In addition, the fact that I have to be ready for my taekwondoo competitions motivates me even more to give more and surpass myself.

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

I love to play sports, since there are only benefits. However, sometimes I have some impediments that can cause me to miss one of my training. Indeed, an exam can be an example. I am in health science, and I chose to do 7 courses which represents a big workload. So, under these conditions, I sometimes miss a few workouts thus reducing my frequency of physical exercises per week. Fatigue can be another example. Sometimes, after a long day or an exam, I am exhausted and I have no more energy for my training. “Important” events such as an outing with friends or even a party can happen before my training. Despite the fact that physical exercises are important for my health, I prioritize my mental and social health. So, I like to go out with my friends as soon as I have the opportunity, because with CEGEP, it is hard to find free time!

What type of workouts and physical activities do you like?

When I was young, I had the chance to do several types of sport, including gymnastics and athletics. I also did some team sports such as basketball and soccer which helped me develop my team spirit. Today I’m doing taekwondoo, and I’m a first dan black belt. I really like this sport since it requires great flexibility, cardio and muscular strength. Thus, it is a complete sport that allows me to improvise my physical abilities but also my self-confidence. In addition, I really like cardio workouts such as jogging, the elliptical especially outside because it relaxes me. I also like fitness training since it allows me to set goals and work on my body image.

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

I don’t really like to train at home, since I do not work seriously. Indeed, during my training I prefer to leave my comfort zone and work in an unknown environment in order to surpass myself. I like to train outside, or at the gym. At home, I could do my exercises on the treadmill such as abs, push-ups, curl-ups …

What could you see yourself doing as exercise for the remainder of your life?

I think I would always work as much on my cardio, since it is the key element of a healthy body. Indeed the heart constitutes the organ the important fold of the body. So, I prefer to do elliptical trainers and treadmills to maintain healthy cardio. In addition, the cardio also works the leg muscles as well as that of the hands since everything is in motion. This ensures rapid blood circulation, ensuring the transport of oxygen to the brain. Cardio can also involve my taekwondoo training, namely fights that require cardio, flexibility and an important strategy.

How was your nutrition over the course of this week?

This week, I have put a lot of emphasis on fruits and vegetables. In fact, my meals boiled down to eggs, cereal milk and squeezed orange juice. I didn’t skip any meals, try to have all of the food groups in each of these. I have tried to reduce sweets and industrial snacks. One of the novelties of this week is that I installed an application which controls my water consumption in order to push me to drink more water. So this week I drank about 4 bottles of water a day. In addition, all my food is organic, in order to avoid products and GMOs. I also bet a lot on legumes such as lentils and chickpeas in order to give me an important source of iron and minerals. I replaced my consumption of meat with fish and seafood. I also favor homemade cakes over those bought.

What would you like to change in your nutrition for the following week?

For the next week, I plan to eat more meat since I am growing and my body needs protein. I think even more about reducing my sugar consumption since it leads to the formation of pimples. I want to decrease the consumption of coffee, tea to have more nutrients. I want to maintain the same rate of water consumption in order to cleanse my body and have better skin. Finally, I want to start eating more dates in the morning and drink water with honey on an empty stomach since it is quite advisable for health. This has the effect of changing the skin and giving a more radiant complexion.

Workout video: https://youtu.be/GuLZkLzbVzc

Week 4

Week #4 questions:

How does your exercise program fit into your weekly schedule?

Indeed, my training program mainly consists of cardio and strength training. So, I try to train in the evening since this is where I don’t have lessons. In addition, on weekends I also try to train myself several times in order to balance with the training sessions carried out during the week. In short, this gives a total of about 4 workouts per week (2 or 3 workouts at the gym during the week and 1 2 at weekends)

Comment on how easy or hard it is to find the time to exercise.

In fact, it is sometimes hard to find time to practice school work. Indeed, it is difficult to train in the evening sometimes due to the accumulated fatigue and to the different sources of distractions. On the other hand, I try everything to find myself time since sport represents a kind of therapy for me. It relaxes me and disconnects me from the daily pressure.

What are your stress levels before and after exercise?

Indeed, during the exercises I am not stressed since it represents a source of anti-stress for me. So, before training I may be a little tense due to my stressful and demanding daily routine. However, after training I feel calm and happy.

What was your nutritional habit change that you chose last week to do for this week?

Indeed, this week I decided to increase my water consumption since I did not drink as much. I also reduced my consumption of industrial sugar by eating more fruit. After each training, I drink a homemade smootie in order to have as many nutrients as possible. So, I try to follow the healthy eating plate habbits by eating each food group without excess.

Did you follow it consistently?

Indeed, I have been trying as best I can to follow my diet this week. I increased my consumption of fruit and vegetables, one serving per meal. However, I sometimes missed snacks due to the school and work that comes with it. Thus, I sometimes did not drink water during or day. On the other hand, this week was quite beneficial in terms of diet since I tried to vary my food despite the fact that I had a lot of tasks to do.

What will be your next nutritional goal for the following 2 weeks?

For the next two weeks, I would like to increase my consumption of proteins and minerals. Indeed, lately I have a lot of head spinning due to fatigue, but especially to a lack of nutrients. So, I prefer a portion of protein per meal, be 1/4 of my plate. I will try to alternate between meats, legumes and dairy products. As for minerals, I will try to increase my consumption of potassium and vitamin C through citrus fruits for example.

Workout video (for part 1 and 2): https://youtu.be/-kTLjAWtObM

Indeed, this workout includes part 1 and 2 compressed 1/3 of the time. However, despite the fact that I managed to do the training, I did not feel at the top of my skills. This week was hard for me due to constant stress and constant evaluations. That said, during the second part, I managed to do only 4 rounds of the exercise, because I did not feel well. I slept badly last night, I only had 5 hours of sleep, which meant that I could not give my maximum. (The video is usually longer since I wanted to show the number of reps performed.)

Workout for the smart goal: https://youtu.be/Mk3GuThht54

Indeed, during this training, I did not do 100%. I did about 30 minutes of cardio to improve my endurance and my physical condition. So I did 30 minutes of cycling in my basement. The video is reduced to 30 seconds because the training is the same for the duration of the video.

Week 5

Week # 5 questions:

How many servings of vegetables should you eat each day?

Indeed the consumption of fruits and vegetables is essential for the human body, due to the many nutrients provided by these foods. Thus, according to Canada’s Food Guide, it is recommended to eat 5 to 7 fruits and vegetables a day. According to some sources, it is possible to calculate the portions using “cups”. So, for vegetables, “1 cup is equal to the amount that will fill a 1-cup measuring cup”. This is however estimates. Thus, certain portions of food can be measured using the following guides:

Two medium carrots
Five or six broccoli florets
One large sweet pepper
One large sweet potato
One large ear of corn
One medium potato
One large tomato

In fact, teens must eat more servings given their constant growth. That said, teenage girls between the ages of 14 and 18 “should eat at least 2 1/2 cups of vegetables every day”. On the other hand, with regard to boys, they “should eat at least 3 cups of vegetables daily.” (1)

Are you getting enough vegetables?

Indeed, I think to exceed the proportion of vegetables and fruits to eat. My parents and I prepare vegetarian dishes by prioritizing meat vegetables. So, in the morning, I usually eat carrots, and vegetable omelet, with a cheese and vegetable sandwich. During the day, I eat lots of snacks such as broccoli, cucumbers and beans. Finally, at supper time, my plate is usually made up of vegetables. (half of the plate is made of vegetables) So, during a day I usually respect the portion of vegetables to take.

If not, how could you ensure that you do?

Indeed, I eat a lot of vegetables a day, but that is never enough. Thus, I could increase and spread the number of snacks in one day in order to get the maximum of nutrients possible. I could also alternate my consumption of vegetables with fruit. This could therefore balance the number of nutrients drawn in my body.

What are your three favorite vegetables?

I really like carrots, radishes, onions and zucchini. These are mainly my favorite vegetables, because they constitute a fairly complete meal for a food group. Indeed, my mother’s couscous is made of meat, wheat (couscous), and vegetables. That said, it has a lot of benefits. The recipe is found below.

Find a recipe that includes your favorite vegetables and post on your blog.

Ingrediens:

1 large onion
1 clove of garlic
3-4 carrots
2 potatoes
1 peeled and mashed tomato o
1 celery stalk
1 piece of dried meat
1 piece of meat or chicken (optional)
Couscous spices (optional)
Salt, black pepper
1 fresh chili
Oil
1 glass of cornilles (black eye) soaked the day before

In an empty pot start by adding oil, meat, onion, garlic, carrots, beans, peeled tomato and spices (salt and pepper).
Let everything stir over low heat, stirring occasionally.
Boil 1/2 liter of water and pour it into a pot where there are the ingredients.
Add the seasoning and let the meat and vegetables cook for 20 minutes.
Remove the cooked meat in a dish and cover. Add the potatoes to the pot and the chilli

While the sauce is done, prepare the semolina. To do this, simply rinse the couscous seeds thoroughly with clean water and repeat the operation several times. Drain and let swell.
After this process, oil the couscous and add water if necessary.
Serve everything in the same dish as in the photo above.

Workout week 5: https://youtu.be/rGB3dt79Xfc

Workout part 1 : https://youtu.be/uVNZk1yZd-o

Workout part 2: https://youtu.be/GKJcGUdJhSw

Indeed during these training sessions, I did my best by trying to give everything. The video is shorter since it is reduced and compressed for less time. However, I managed to do 4 reps of 4 minutes for part 2. The video is cut that’s why the exercises are cut by being accelerated. I was not at the top of my skills, since I had just returned from a long day. For the past few days I have been sleep deprived due to my working hours. In short, I took pleasure in doing these workouts since it is one of the rare moments where I have the chance to rest and devote time for myself.

Sources:

(1) https://www.verywellfit.com/recommended-vegetable-servings-per-day-by-age-2506868

Weak 6:

Week # 6 questions:

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

My action plan aims to improve my physical performance. Indeed, each week, I try to devote time to my smart goals as well as to the training prescribed by our teacher (these training are very effective since the exercises given by the teacher are linked with my smart goals which helps me to improve and surpass myself more quickly over a short period of time). Thus, the difficulties encountered when planning my lessons are generally exams, assignments, courses, family, friends; all this requires interest and time to devote. Thus, it is difficult to find free time in my timetable in order to fully invest myself in my exercise skill. In this perspective, the other elements such as school (especially exams as well as work) exhaust my energy and encroach on my motivation and my investment for training. Indeed, the previous weeks, I sometimes did not do well the exercises requested because of the accumulated fatigue as well as the missed hours of sleep.

How have you adapted your plan to overcome these barriers?

Due to these planning and time problems, I tried to adjust my action plan in order to be able to invest myself 100% in each of the training sessions carried out. So, I tried to separate my training sessions into a small part so that it does not monopolize a large part of my day. So, every day when I come back from my house, I try to do one of the training sessions carried out in order to invest myself 100% knowing that there is nothing else to do afterwards. I also decrease the number of training sessions per week during busy weeks.

What solutions have you found?

Indeed, since my problem revolves around the organization of my timetable, I decided to organize myself. So, I plan that every Friday (since I finish lessons early this day) and Saturday I was going to train (since it’s the weekend) in order to be able to do the workouts related to my fitness goals as well as the training required by my teacher. So I planned my workout days in advance to avoid last minute problems. In short, my new strategy boils down to reducing the hours of training per day by focusing on one training per day (in order to put my energy on a single exercise) and planning my training in advance (henceforth I will do them every Friday and Saturday).

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

Indeed, since I train at least once a week now, I feel more balanced. I assume myself and I feel a certain self-confidence; I feel good in my body. So, on the psychological point, I feel happier. In fact, my training allows me to reduce the accumulated stress rate during the week. Despite the fatigue felt during my
training I always feel better at the end of these. I feel ready to face new challenges and I feel more fit.
Indeed, sport has the effect of increasing the activity of neurotransmitters in areas of the brain that control emotions. Research has shown that physical activity has the effect of fighting stress, anxiety and depression.( 1) I am less breathless and I feel that my physical condition is improving. In short, these new training skills help me to improve both physically and mentally helping me to become a better version of myself every day.

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

Indeed, as mentioned previously, I planned to train every Friday and Saturday. That said, on Friday afternoons I plan about 30 minutes of sports depending on my goals (my training varies according to the goal). So, on Friday I can go to the gym or do the training at home (depending on the type of training). So, if I need machines such as chest press, leg press … I should go to the gym. On the other hand if my exercises regroup movements such as push-ups, plank … I can do them at home. On Saturday mornings I usually go to the gym to improve my cardio, while on Saturday evenings I go to my teakwondo lessons (2h)

Workout video part 1: https://youtu.be/X8uenfJaq28

Workout video part 2: https://youtu.be/uSEOfRBYY4o

Workout personal smart goal: https://youtu.be/5okBb7FRq0c

Indeed, this week I started to work on my second smart goal, that of my biceps. So, I did 20 minutes of cardio and I do bicep curls and chest press reps.

Source:

(1) https://sante.lefigaro.fr/actualite/2012/10/26/19361-quand-sport-dope-mental

Week 7

Week # 7 questions:

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

Overall, my fixed goals are quite reasonable and realistic. That of cardio is achievable and I begin to notice the results in the past few weeks. Indeed, I am less breathless and I tire less quickly. My cardiovascular goal is progressing in the right direction. During my cardio training I feel less tired and I even managed to outdo myself by doing more than the hours fixed during the smart goal assignment. Regarding my muscle goal, I chose to work on my biceps. The goal is progressing well. Indeed these last two weeks I started to work my arms at the gym and even at home. I did some chest press reps, push ups, dumbells and flesh dips. In addition, the trainings given by the teacher are also very effective since they make my muscles work and help me reach my muscle goals. The reps as well as the fixed training times are reasonable and I do not intend to change them. However, I intend to change my flexibility goal by a muscular goal focused on the abs.

Are/is your goal(s) still realistic? Why or why not?

My goals are quite realistic since they are at the height of my abilities. Indeed, I have set realistic goals and not far from my current results obtained during appraisal fitness. So, since I train several times a week, I am therefore lucky to reach my goal much faster. I do about 3 sets of 15 to 20 reps each. This allows me to rest between each rep and give myself to the bottom. In short, my goals are quite realistic since so far I have successfully implemented my action plan without much difficulty.

State your new goals if they’ve changed.

My new goal will be to work my abs instead of flex. Indeed, I intend to strengthen my cores, my obliques as well as my abs. I want to be able to do the plate for more minutes and be able to curl as many curls as possible in 1 minute. To do this, I schedule training sessions that will include muscle exercises such as russian twists, planks and curl ups. In order to improve my muscles slowly but surely I plan about 3 sets of each exercise of 20 reps. I plan to include them with my daily workouts to be sure to reach my new goal by the end of the semester.

What is working in your program?

Currently, I am working on my first two fitness goals. In fact, each week I train at least once to maintain my physical condition as well as to be able to surpass my challenge. So every week I go either to the gym or to my house, depending on my schedule. So at the gym I can work on my cardio and even my muscles. My work comes down to 30 to 60 minutes of cardio and muscles. My plans are to exceed my minimum heart rate and not to exceed the maximum. So my training is in a team of 2 or 3, doing about 3 sets of 20 reps. This allows me to stay motivated and in good conditions to surpass myself. Ainis, my training is usually on weekends and a few times a week. I do either cardio, muscle training, or both.

What do you need to change?

I just have to change one of my goals which was related to flexibility. So I decided to change it into an abs-oriented muscle goal. Thus, my plan will always be the same for the other two objectives, but I will have to add abdominal exercises for the next workouts. I plan to include 3 different exercises and do 3 sets each of 20 reps.

Do you feel different this week… more energy, better sleep, better mood, or increasedself-confidence?

Indeed, this week I feel more relaxed and happier. My daily workouts allow me to let off steam and release the stress accumulated during the week. So it helps balance my level of stress and pressure. Indeed, the sports skills performed allow me to be proud of myself since every week I managed to outdo myself and prove to myself that I am capable of doing great things. So this has the effect of boosting my self-confidence. In addition, this week we learned to meditate during yoga classes. This new discovery concerning relaxation techniques allowed me to feel good about myself and freed my mind from all my negative thoughts. For a while I really thought of nothing and I felt really good, I want to thank my yoga teacher for this new discovery that will revolutionize my life. So I started to include this habit in my life, especially in the evening before sleeping, it allows me to be more balanced and relaxed before sleeping. So, this week was still stressful in terms of exams and assigments, but it helped me manage my stress through relaxation techniques.

What effect is the activity plan having on you?

The activity plan allows me to surpass myself and go beyond my current abilities. Thus, despite my fatigue and my limited capacities to the scores obtained during the appraisal fitness, In this perspective, the activity plan allows me to be more motivated and to exceed myself both physically and mentally. Sometimes I can’t do all the exercises due to fatigue and the accumulation of work. However, when I successfully complete my activity plan, I feel accomplished and proud of myself. It gives me back my confidence in myself because I prove to myself that I am capable of meeting my challenges, even the most improbable.

Workout video part 1: https://youtu.be/yv1mbde3JDc

Workout video part 2: https://youtu.be/bW7kODUjJQ0

Workout personal smart goal: https://youtu.be/vy4RggrTVbo

Indeed, this week I worked on my second goal which is that concerning the biceps. So, I did several exercises such as the plank and flesh dips to improve my flesh dips. During this training, I managed to do 3 sets of 10 reps with a short break of 5 sec between each set. This allows me to advance in my goal.

Week 8

Week # 8 questions:

How much sleep should you be getting every night?

In my daily life, I try to maximize my sleep hours as much as I can. On the other hand, when I was in school it was difficult for me to get all of my hours of sleep, since I came home late and had a lot of work to do. So, I happened to sleep at 1 am in order to finish my work. However, I try my best the next day to recover my sleep hours, in order to stay healthy. During the holidays, I sleep around 10 / 11am to get my 9 hours of sleep.In short, during a regular school day I usually sleep about 6 hours, while during the holidays I can sleep from 8 hours until 10 hours. In short, during a regular school day I usually sleep about 6 hours, while during the holidays I can sleep from 8 hours until 10 hours.

Are you getting that much?

So, as mentioned in the previous question, during school time I sometimes lacked sleep due to the workload. So I sometimes sleep at 3 a.m. and wake up at 6 a.m. to go to school. So, I only slept 3 to 4 hours, which is really critical. So, during the weekends I tried to recover my sleep hours. Hanging generally, I sleep around midnight. This allows me to have my 6 to 7 hours of sleep.

If not, what could you do to ensure that you do get enough sleep?

In order to have more hours of sleep, I try to work and organize myself to finish all my planning before 11 o’clock in the evening. This allows me to relax and sleep afterwards. So, in order to get my hours of sleep, I built schedules, managing my schedule. This allows me to sleep peacefully and without stress. In addition, when I am very tired and I lack sleep, I take several naps during the day, during weekends to recover my hours of sleep.

What are the serious health effects related to insufficient sleep?

Sleeping has a lot of health consequences. Sleeping helps the brain and the body to rest. During the night, the brain undergoes various sleep cycles play which play a role of “consolidating” memories and ideas in the mind. With this in mind, when there are not enough hours of sleep, it is impossible to remember what was learned during the day.
In addition, lack of sleep can cause several chronic diseases such as: Heart disease, Heart attack, Irregular heartbeat, High blood pressure, Stroke and Diabetes.
In this perspective, according to statistics, 90% of people with insomnia are likely to have a health condition.

Give two examples of healthy snacks that you can munch on while studying.

During my study periods, I like to eat and snack so as not to get tired and not lose nutrients.
So, my snacks are mostly fruits such as apples, peaches, oranges or even grapes. I also eat organic figs tender bars, dates, or even vegetables such as carrots or even cucumbers. I also eat snacks such as cheese and bread or small homemade cakes. When I want to spoil myself I sometimes eat dried banana crisps. In short, I am a person who takes a lot of snacks between meals. This allows me to strengthen myself and not to be hungry throughout the day.

Source: https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1

Week 8 Workout:https://youtu.be/QUbZJALK_4w

Personal workout: https://youtu.be/_FdvZ_dGbaY

Personal workout 2: https://youtu.be/VEt9Rg6TQDU

Indeed, during this workout, I did 10 minutes of cardio as well as a squat exercise which makes my hamstrings work as well as push-ups which will make my biceps work. I also worked my core and my abs. So I did a training that affects my three smart goals. In addition, the exercises given by our teacher are very effective, since they support the exercises of my goals.

Week 9

Today I was able to check and test if I managed to reach my goals. Indeed, I had two well defined objectives: one for cardio which consisted of running 20 laps in 12 minutes and the other to succeed in doing 25 chair dips. The third goal was flexibility, but I changed it to an abs and core muscles goal. As for the cardio goal, I did about 15 laps in 12 minutes. I did not succeed in reaching my goal which was 20, but I still managed to exceed my initial score which was 12 laps. As for the second muscular goal, I managed to make 2 series of 25 chairdips. I am quite proud of myself, since I have managed to surpass myself and boost my self-confidence! Finally, for the third muscle goal, I managed to outdo myself and stay still for a minute for the plank. I also managed to do as many sit ups as possible for a minute. So, overall, I’m pretty proud of myself! 🙂

Link for the video: https://youtu.be/wPfLpPqzG0Y

Week 10

This week I started yoga training, and I’m very excited about it, since I really need it! So, this week, I followed the training offered by our teacher. I really liked the training since it looks a lot like what we used to do in class and it is very relaxing. Thereafter, I followed up with my personal training in order to reach my goal. Indeed, at the beginning the positions were difficult to maintain, I started to stabilize with the wire of the positions.

Workout video: https://youtu.be/Xku9xjHSjNQ

Smart goal video:https://youtu.be/2-bkyb5r8VY

Week 11

This week, I have always continued with the training provided by our teacher. This week’s training was a little more intensive, in the sense that the muscles were more stressed than usual. So it allowed me to work my muscles and strengthen my abs. In this perspective, this week’s training particularly pleased me. I followed up with my smart yoga goal workout. I am improving from week to week. Indeed, I manage to hold the balance longer and I manage to stand straight. I am not destabilized as easily. The outcome of this week is quite positive, and I am slowly but surely moving towards my goal.

Workout video: https://youtu.be/pktVJoe1AII

Smart goal video: https://youtu.be/sw1SQ3BgoI8

Week 12

Today I have continued my training in order to reach my smart goal. In fact, I find it less and less difficult to make the chosen positions and I manage to keep the balance longer. Today’s workout was good, however I was a little tired and dizzy today which is why I couldn’t reverse myself 100%. I really enjoyed this week’s workout chosen by our teacher. I was able to improve myself in certain positions. On the other hand, I did not make the position of balance on the hands.

Small note: my workout video is cut in two since my phone is turned off during the “shoot” so I had to have my workout in two parts 🙂

Smart goal video: https://youtu.be/LfYcUwm8_jg

Workout video: https://youtu.be/rZsJ78MEhV0

Week 13

Week # 13 questions:

What will motivate you to continue to be active in the future?

This course motivated me to manage my stress and to become a more posed person in my daily life. Indeed, I used to do dynamic physical activities, such as running, biking, in short fitness exercises at the gym. However, yoga taught me to do sport in a calmer and more calm way by learning to listen to my body. That said, these types of physical activities give me some personal well-being. When I play sports, I feel less stressed and more happy. This is one of the reasons that will push me to continue to do physical activity. In addition, sport brings a multitude of health and body benefits. I will also continue to do yoga even after this course since it helps me improve my flexibility and calm. All of these benefits provided by these sports encourage and motivate me to continue and surpass myself.

How do you see yourself living an active lifestyle?

Indeed, I have always been an active and dynamic person. I really like doing all kinds of physical activities since it helps me feel good about myself. I do sports everyday, at the gym and at school. I also do taekwondoo lessons which help me a lot to improve my flexibility and my physical condition. So I always see myself doing fitness later. Thus, I will continue to go to the gym, do taekwondoo classes and progress in terms of my muscular strength and endurance. In a few years, I see myself doing aerobic classes and continuing to do cardio exercises at the gym. I will also continue to do yoga since it gives me calm and it calms me when I am stressed. So, I always see myself continuing to lead an active lifestyle by going to the gym and training at home. Indeed, during this confinement, I lead an active lifestyle by doing some fitness exercises and doing yoga exercises to keep in shape.

What was the most important thing you learned about yourself?

This year, when I came to CEGEP, I started to stress a lot due to exams and assignments. Thus, I learned to listen to my body and to recognize the signs when I am stressed. I discovered a new side of me, which is my stress and my nervousness. So I gradually learned to control myself and learn to listen to myself. So I learned that I am a pretty nervous person, but the yoga classes in this semster allowed me to relax and relieve my stress. I learned to control myself and to feel better about myself. I also learned to boost my self-confidence and believe in my abilities. In short, I learned that I was able to control my stress through breathing and meditation exercises.

Describe any physical and psychological changes that have happened over the course of this semester.

Through meditation performed during my yoga class, I learned to manage my stress. Indeed, this course allowed me to listen to my body and my emotions. I learned to let my thoughts and emotions express themselves without filter and by listening to my desires and my body. Thus, this course allowed me to develop a new relaxation routine that I apply before sleeping. The meditation and breathing technique allowed me to control my stress. So, from a psychological point of view, I learned to control my stress and feel more calmed. I have become more knowledgeable and balanced and I am taking more of my time to make wise decisions. From a physical point of view, I learned to be more flexible and to push my flexibility to the point of tension. Over the course of yoga, I became more and more flexible and I succeeded better and better postures. I feel better and better in my body and I have more and more self-confidence. I learned to play sports by listening to my body. Also during my fitness exercises at home, I felt my muscles become more and more hard and solid since they were stressed during the exercises. The changes encountered in this semester are mainly psychological and physical; I learned on the one hand to listen to my thoughts and manage my stress and on the other I learned to be more flexible and to be comfortable in my body.

What did you learn in this course?

Thus, during this yoga class, I learned the various positions specific to yoga. I used to think that yoga was all about meditation. However, it is much more than that. I would qualify yoga as being the art of listening to and mastering one’s body. So I learned the Sun Salutations A & B. I also learned the various yoga positions found in the yoga manual. So I learned certain positions that allowed me to become more and more flexible. I also learned positions that will allow me to relax later and that make me feel good about myself such as The Child pose, the cat pose or Cobra 1 (Buujangasana 1) pose. In addition to the postions, the yoga class taught me to control and master my breathing. I learned to breathe – hold the breath – to breathe out while contracting my muscles. I learned to empty myself and to think of things that make me happy in order to relax. Finally, I also learned to meditate. This allowed me to slow down my breathing and control my degree of stress.

What did you enjoy the most?

In short, this yoga class taught me a lot and a lot about myself. I learned to listen to myself and to stress less. The part I liked most during this course was the meditation and stress management course. During this course I felt really good and I felt calm and less stressed. During this moment I thought of nothing and I felt in another world. What I also liked during this course is the activities at the start of the course. Indeed, our teacher offers us various activities that relax the atmosphere and help us socialize with the other students in the class. In short, this course was a success and I really liked it!

Yoga routine workout video: https://youtu.be/Yow7PxQN1gc

Indeed, for the yoga routine video, I cut my video into 5 parts so that the different parts identified in the yoga routine document are clear in my video 🙂

Yoga Smart goal video: https://youtu.be/AsBeM73gZ1c