Category: Uncategorized

Workout 1: 12 min run.

Resting HR: 58 bpm, Pre-exercise: 60 bpm, post HR: 160 bpm, 3 min HR recovery: 120 bpm.

Photos during run:

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Workout 2: Video

Results: Push-ups – 50, Sit-ups – 50, Plank – 3 min, Side-hop – 50, Balance – approx. 1 min per leg, Wall squat – 1:30.

Workout 3: Video

QUESTIONS:

1. The two things I miss the most are hockey and friends. I miss the freedom of the ice, the feeling of being drained after an intense practice or game. I miss shedding sweat and tears with my teammates. I miss competing and working all-out and putting everything on the line to win games. I miss the feeling of winning and playing music with friends in the car on the way to hockey. I miss the laughs, the fights and the joy. As for friends, why I miss them doesn’t require too much explaining. Human interaction means a lot to me. The best times and memories of my life all include my friends. When I’m with my friends, I’m almost always laughing or enjoying myself in one way or another.
2. I realize that actually going to school is not something I miss much. I find I am learning just as well, if not better, from home. I don’t miss mundane activities like walks or going to the movies. I don’t miss restaurants and I find myself able to cook tasty meals for myself. I don’t miss the snow or the cold or the rain or anything about winter. I don’t miss early nights and late mornings. This quarantine helped me realize that family, friends, school and a source of fun is all I really need. I find myself craving those things, rather than doing things like shopping .
3. I find that the things I miss essentially compose 90% of my standard life out of quarantine. I think bringing back what I miss will be very easy. I can count on my friends and family to always be there, for hockey to come back and for school to become normal again. I suppose it would be helpful to reduce the amount of excursions I usually make for shopping and other events and focus instead on school more instead and try to further improve my grades.
4. Right now, I can keep in touch with friends and family so that I don’t forget about anyone when quarantine is over and I ensure that all my relationships are intact. I can continue to exercise and facilitate my rehabilitation to hockey. Lastly, I should keep working hard from home and perfect my study habits.

Workout video 1:

Workout video 2: (timer froze at around 3 minutes)

Workout 3: 2x(200 high knees, 100 jumping jack, 15 pushup, 25 sit up, 15 leg raises).

Questions:

5 people + strength:

1. brother – ability to think, speak effectively and make his intentions and desires known – then following through with what he says.
2. father – conscientiousness
3. Jordan B. Peterson – understanding of oneself and one’s core values and responsibilities.
4. Theodore Herzl – Belief and full blown dedication to a cause.
5. Sherlock Holmes – love for problem solving.

Alignment + habits:

It is too hard to pick just one person in that list that I feel I align with most. However, Peterson proposes a habit which can greatly improve one’s life – Always look for something you don’t like that you catch yourself doing (procrastinating, eating badly, speaking without thinking, not reading enough, etc.) and put all your effort into fixing it. Then, move on to the next thing and you will consistently become a better, stronger person.

Workout 1: 10 min warm-up, 15 push-ups (wide), 40 curl-ups, 30 squats, then 15 push-ups (army style), 40 curl-ups, 30 single-leg Romanian deadlift.

Workout 2:

Video:

QUESTIONS:

a) My nutrition goals are the ones that I was most successful in achieving to date. I feel better, work better, and sleep better in general.

b) I was least successful in obtaining my desired body shape. This can be due to multiple factors such as: end of hockey season, lack of exercise because of quarantine, maybe (though probably not) genetics.

c) Yes it changed. I was eating too much sugar and too many carbs. I have now cut down on sugar and on carbs.

d) I learned that the first few days of a new habit are difficult (eating better), but then they become second nature.

e) Mostly psychological changes as mentioned above. Work, feel, sleep better.

f) Not much.

g) I have not gotten much of it as I have been quarantined inside. Thus, it felt nice to finally get these workouts done.

Workout 1

Video:

Reps/Round

Burpees: 11,11,10,7

Pike Pushup: 25, 24, 20, 16

Squat: 30, 30, 29, 30

Leg raise 30, 30, 30, 30

Workout 2:

Video:

Workout 3:

Contents:

200 high knees, 100 jump jacks, 2x(15 pushups, 15, curl up, 10 burpee)

Video:

QUESTIONS:

1. I should practice more regular exercise, implement a regular sleep schedule and attempt to speak with family and friends more often.
2. I should stop going to bed so late all the time.
3. I should continue eating well, and ensuring I don’t spend too much time doing nothing.
4. How even though everyone is separated, we all feel connected .

Workout:

2x(100 high knees, 50 jumping jack, 15 push up, 30 sit up, max reps lying leg raises).

Video:

Restate fitness goals for appraisal:

I only have one goal: Excellent in all categories (yes, even flexibility).

Order:

Half sit-ups

Half Burpees

ALL lunges

Half Burpees

Half sit ups

video:

Pre: 60BPM

post: 140BPM

post 3 min: 110BPM

Photos from the run (before, after, end):

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Photos of run on the app:

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Route: Ran around my area of Ville Saint Laurent, often going in/around parks and parking lots.

Video 1: 2.5 min jumping jacks, 2.5min butt kicks. 2 sets of: Wide pushups x 15, curl-ups x 30, one-legged squats x 30 (15 each leg), full squats x 15. NOTE: Back to regular pushups for the second set.

Video 2:

Questions:

a) The point of doing a warm up is to get all muscles going – including the heart! Moreover, warmer muscles are much less susceptible to tear-related injuries and are better suited to be worked harder.

b) A successful warm up is often dynamic and it increases the range of motion of muscles by making them warm.

c) A cool down makes it possible to finish a workout at a steady pace (so that the ending is not abrupt). During this time, one can stretch, breathe deeply, etc. in order to get a head start on muscle reparation.

d) Stretching should be done AFTER a workout, when the muscles are warm and have been used. This is important as it increases flexibility and avoids soreness.

e) 7-8 hours. I am getting that much (if not more).

f) Brain not functioning at full capacity, chronic tiredness or pain, depression, uncontrollable hunger/emotions, anxiety, stress, etc.

g) Broccoli, Nuts. The fact that being active makes life better!

h) I see myself living an active lifestyle by playing lots of sports. Negative effects of sedentary life: Obesity, anxiety, depression.

i) fats stored in nuts, fats stored in fish (omega 3).

Video 1 – push ups, squats, sit ups

Video 2

Questions:

a) I was going to play hockey but it got cancelled for covid-19 so I just did whatever came to mind

b) 100%

c) My goals are no longer realistic. Shelves at stores are empty and I will be more focused on eating whatever I can get my hands on instead of following a strict diet.

d) Most of it was working until COVID, nothing really I can change at the moment.

e) Half of each plate should be vegetables. I am not getting enough vegetables each day. I can ensure I do by making more an effort. Three favorite veggies: Corn, Broccoli, Potato

f) I checked the assignment on Sunday night so posting 5 supper pictures is now impossible. However, I had vegetables with at least two of my meals.

Workout 1:

Workout 2:

Questions:

a) I do not feel much different this week because (luckily for me) these workouts started happening as my hockey season came to a close, so the amount of exercise done in a week for me did not really change too much, and thus I did not feel much different.

b) The activity plan is having a positive effect on my weeks. I usually do the workouts on a Sunday which allows me to rest up well for Monday and start my weeks on the right track

c) A major barrier has been an increasing load of schoolwork. This barrier has been overcome by allocating myself less procrastination time.

d) Each trained muscle group needs between 2-4 days to recover. This gives the muscles enough time to repair between workouts. If rest is not given, the muscle will continue to tear and will never heal or improve. Also, the risk of injury increases.

e) My nutrition habit goals were to reduce fat and sugar intake. They have been going quite well. However, I attended a family wedding this week, so I couldn’t resist having my fair share of delicious foods. SLEEP: My sleeping habits have been pretty much excellent for the past couple of years and have not changed this week. I got around 7-8 hours of sleep every night (except travel days).