30MelinaColasurdo

Fitness Aquatics

Week 1

Week 2

1. The schedule of the Vanier Fitness Center is: Monday from 7:00 A.M to 8 A.M. , 11:55 A.M. – 1:25 P.M. Tuesday from 7:00 A.M. to 8:00 A.M. , 11:55 A.M. – 1:25 P.M., 6:00 P.M. -7:30 P.M. Wednesday from 7:00 A.M. to 8:00 A.M. , 11:55 A.M. – 1:25 P.M., 6:00 P.M-7:30 P.M. Thursday from 7:00 A.M. to 8:00 A.M.. , 11:55 A.M. – 1:25 P.M. , 6:00 P.M. – 7:30 P.M, Friday from 7:00 A.M. to 8:00 A.M. , 11:55 A.M. – 3:55. —-The cost of the gym membership for the students is 40$ the semester and 70$ for the year, and for the non-students, the cost is 90$ (January to June or July to December) or, 170$ the year.
2. I attended the Vanier fitness center with my friend cameron and we did a full one hour workout without breaks.
3. Before my workout, I was feeling very tired and lazy to do the workout but once we started working out I got very excited and was very happy about having to workout with my friend. After a lot of sweat and motivational conversations, I felt pretty good about the calories that I burned, and was very happy.
4. I learned how to use a leg press machine lol! I liked our workout because it was consistent and we didn’t have any breaks in between exercises. I didn’t like the fact that that the next morning I was SO SORE… so sore I had to use the elevator to go to the top at the N building.
5. I was glad I went because it wasn’t too packed with people and men sweating all around the place… I wouldn’t mind tho but whatever! I would recommend it to a friend because the place is very nice, not too small not too big. It has everything you need to have a good workout before one of your classes.

Week 3

1. What’s their schedule like, and how much does it cost? This gym is open 24/7! Pretty cool am I right? A gym membership is 10.99$ PER MONTH!!! The start up fee is 24.99$ and the annual fee is 39.99$. This is the perfect gym for young adults and teenagers. The gym is really clean and has all of the necessary equipment. Also, they give you the opportunity to be with a trainer FOR FREE and he will guide you through a specific workout made for your body type.
2. What class did you attend and with whom? I attended a cardiovascular class on the treadmill with my 3 amazing friends from high school. All we did basically was run on the machine and do some cardiovascular activities such as jumping jacks, jumping rope and other small exercises.
3. How did you feel before, during, and after? I was a little nervous but excited at the same time to do this big cardiovascular activity because I used to smoke and it really made a big impact on my cardio. During the workout, I was actually really happy because I was with my friends and we were all motivating each other. After 30 minutes of running I was feeling very tired and exhausted. After my workout, I was feeling very good about myself. I felt like my cardio was getting better and I felt very healthy.
4. What did you learn, like, and dislike? I learned that I could run NONSTOP during 30 minutes without taking any breaks. I really liked the fact that I went with my friends because we could all motivate each other and have fun working out at the same time. I also really liked the team spirit and the motivation that everybody was giving towards each other. The only thing I disliked was the fact that it was TOO intense and that we almost did not have any breaks.
5. Were you glad you went and would you recommend it to a friend? I was very happy I went because I got to meet new people and I got to try a treadmill class for free!! I would recommend it to a friend because there was a very good ambiance and the gym is really nice!

Week 4

1. What’s their schedule like and how much does it cost? The econofitness is open every single day from 6 A.M. to 23 P.M. They have four kinds of membership; WEEKND, ÉCONO, PLATINE, and EXTRA. The first membership is 129,75$ per year and 4,99$ per two weeks. The second membership is 155,75$ per year or 5,99$ per two weeks. The third membership is 259,75 per year, or 9,99$ per two weeks. Finally, the last one is 311,75$ per year, or 11,99 per two weeks. Each membership has it own benefits and disadvantages. For example the first membership (WEEKEND), you are only allowed to use the gym on « the weekend » starting from Tuesday till Sunday. The écono, platine and the extra allows you to use the gym the whole week. The platine and the extra membership has extra benefits, such as massage chairs, free spray tans, you are able to share your gym membership with your friends and your family, and can use your membership on all of the econofitness in Montreal. The « extra » has a special benefit and it allows you to have a group workout with a coach whenever you want!
2. What class did you attend and with whom? I didn’t attend a special class, I just had a regular workout with my friend Joys. She has the « platine » membership and she was able to invite me and try out the gym for free. she decides to be my fitness coach for the workout and we did full glutes workout.
3. How did you feel before, during, and after?I was very happy and excited to workout with my friend because she is super motivating and hardworking at the same time so it’s really fun to workout with her. During the workout I taught I was about to die because her workouts are so intense! I was feeling super tired and wanted to stop but my friend motivated me and didn’t want me to stop. After my workout I felt SO GOOD! GOSH I didn’t feel that good in a long time. I felt super energetic and happy. I slept really good that night.
4. What did you learn, like, and dislike? I learned hard work pays off! When you work hard the results are going to be very good and you will be satisfied with your work. I really liked that I worked out with my friend Joys. What I didn’t like was the fact that it was so intense, but at the end everything is worth it!
5. Were you glad you went and would you recommend it to a friend? I was really happy I went because I was able to discover a new gym with a lot of benefits! I think this is the best gym I visited in the last 3 weeks. I would recommend this gym to a friend and explain to them all of the nice benefits that it has!

Week 5

Gym workout at buzzfit! Here is the link of my youtube video;

In this workout I decided to workout my glutes and my legs. I couldn’t film all of the exercises because people were looking and it made me very uncomfortable. I started this workout by doing 15 minutes of cardio on the treadmill. I followed this cardio exercise by doing 3 sets of 12 leg presses in the machine. Following this exercise, I did 3 sets of 12 donkey kicks. Then, I did 3 x 10 of hip thrusts, 3×20 kettlebell squats, 3×20 good mornings, and 3×10 of the standard deadlift.

Questions

1. Why did you chose to do this workout for week 5? I decided to do this workout for my week 5 because I wanted to change a little bit regular workout which is normally a cardio workout and nothing else. I decided to do a legs and glutes workout in order to improve my muscular strength in my legs. It is so difficult! The next day of my workout I wasn’t able to take the stairs and every time I would walk, my legs would hurt. I understand why boys hate leg days now, working out your upper body is a joke compared to this.
2. Is it an activity you see yourself doing once a week for the rest of your life? It is a nice activity for me to do once a week. I see myself doing this more than once a week. I like to run a lot and working out your legs is kind of the same thing, in my opinion. I challenged myself to workout my legs twice a week.
3. How many times per week do you usually workout? I usually workout three times per week. I go to the gym twice a week and the third time is during my fitness aquatics class which is very intense but is a great cardio workout.
4. How are your present exercise habits affecting you physical health? My present exercise habits are improving my cardio! I walk to go to school, and every single day i’m a bit less tired and sweaty. I feel way more healthy and active. I feel more attentive in class and I can focus more easily.
5. What are the six dimensions of health? Te 6 dimensions of health are; physical, emotional, spiritual, intellectual, environmental, and social.

Week 6

Fun and easy workout at home! Here is the link of my youtube video;

In this workout I decided to work the whole body. I started by doing the max push ups I could do in one minute. Following this exercise, I did 3 sets of 15 crunches. After, I did a one minute plank and the wall chair squat in one minute. I continued this workout by doing 3 sets of 10 push ups with a 30 second break. to continue, I did 3 sets of 20 sit-ups with also a 30 seconds break in between sets. To end this workout, I decided to work my glutes a little bit. I did 3 sets of 30 squats with NO break. That concludes the workout!

Questions:

1. How many times per week do you eat junk food? And from where? I don’t like eating junk food, but when I do, I eat thai express. I am obsessed with the pad thai with chicken… but omg the calories!!!!!!!!! I normally eat this once a month when I am too lazy to bring a lunch to work. It gets really bad because the cashier at thai express knows how much I love it there that he gives me a 15% discount every single time I purchase something from their fast food. It is really bad.
2. After eating junk food how do you feel physically? After junk food I feel bloated. I feel pregnant. Pregnant with chicken. I feel super heavy but happy that I got to eat what I was craving.
3. Name three of your favourite fruits. My favourite fruit are bananas, coconut and mango
4. Name three of you favourite vegetables. My favourite vegetables are red peppers, carrot, and brussels sprout
5. The traditional risk factory for coronary heart disease are high cholesterol, low cholesterol, high blood pressure, and obesity.
6. My target HR zone is 132 beats per minute which stands for 200 bmp. I am 18 years old. My resting heart rate in one minute is 70. My maximum heart rate would be 220-18 which is 202. 202 is an estimated predicted maximum beat per minute. Now I have to subtract my maximum rate with my resting rate; 202-70 which gives me a HRZ of 132.
7. The purpose of using my THRZ when I workout is taking me out of my comfort zone and allowing me to burn more calories. It helps me to build aerobic fitness in this zone, improving my maximum rate of oxygen use. It improves cardiorespiratory endurance.
   

Week 7

Here I’ll be posting my workout for week 7! Hope you enjoy 🙂

In this workout, I decided to work my lower body. I started this workout by doing a series of 10 squats x 3. After, I did 6 Bulgarian split squats 3 times. Then, I repeated the 10 squats x 3. This is a very short and easy workout. That is why I decided to repeat all of the exercises 3 times to make it more difficult.

Questions

1. Did you eat your favourite fruit or vegetables last week? This week I did not have the chance or opportunity to eat my favourite fruit of vegetable because my I didn’t tell my dad to buy them. it doesn’t mean that I didn’t eat some fruits or vegetables though.
2. If yes or not, do it this week and add a selfie of you eating one fruit and one
   veggie! I still didn’t have them!!
3. How do you think bad eating habits affects you or would affect you presently as a Vanier College student? Bad eating habits may lead to obesity and other bad habits such as a bad cardio which means that taking the stairs every single morning might be a big struggle for us, Vanier students because the stairs are our biggest challenge, especially in the morning, or after a workout. Also, having a bad eating habit may lead to concentration troubles which clearly we don’t want because we need to graduate and have a good R score.
4. What are the five components of fitness? The five components of fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.

Week 8

Here is a fun workout you can try at home! Hope you enjoy 🙂

I started this workout by doing 10 leg raises with 10 lbs weights in each hand. After, I did 10 sit ups. Following this exercise I did once again 15 Bulgarian split squat for 10 times (5 each leg). Then I did the sit up bicycle for about 20 times, I ended up this workout by doing 10 jumping squats. I repeated the whole workout 3 more times to make it more challenging and difficult.

Questions

1. Name one exercise for each of the following muscle group: Anterior deltoid, biceps, triceps, pectoralis major, erector spinae, rectus abdominis, gluteus maximus, hamstrings, quadriceps and calves. One exercise for the Anterior deltoid could be the cable shoulder press, you can also add dumbbells or a barbell for this exercise. An exercise for the biceps could be chin-ups, hammer curl, concentration curl, and or the cable curl. For the triceps; close-grid pushup, gravity press, tall kneeling triceps , pressdowns and bench presses. An exercise for the pectoralis major is Low cable crossover, bent-arm barbell pullovers, and isometric wipers. An exercise for the erector spinae could be simply bodyweight exercises. For the rectus abdominis an exercise could be the forearm plank or the reverse crunch. For the gluteus maximus an exercise could be sumo squats, squat jumps, pencil squats, front squats, front squats, and side to side squats. Squats in general lol. A good exercise for the hamstrings could be hip extensions, knee flexion, hybrid hip extension, and slider leg curls. For the quadriceps a good exercise is front squat, leg press, and leg extensions. Last but not least, a good exercise for your calves is the calf press.
2. How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks? Physically, I feel a lot stronger. My legs are bigger, my arms are bigger, my stomach is more flat and feels very strong. My cardio is getting very good and I »m very happy about my workout routine and schedule. Mentally I feel way calmer, I feel happier, I feel like I can concentrate more easily and I get more creative easily.

Week 9

Here is my workout for week 9! Hope you enjoy 🙂

I started this workout by doing 10 push-ups, the most sit-ups I could do in the space time of one minute, and did 10 squats, as a warmup. I then did the same exact three exercises for about 5 times. (10 push-ups x3, 15 sit-ups x3, and 10 squats x3) FIVE TIMES!!!

Questions

1. Name a few of your stressors you are presently having. At this moment right now one of my stressors is getting sick. I went to Mexico for one week during march break and obviously with the whole corona virus that is happing right now, i’m stressing. Today is day 11 that i’m at home, not going out, and it’s good because I have no symptoms. The idea is still on the back of my mind, but i’m taking care of myself. Another stressor right now is school. Some of my teachers didn’t change the course outline and didn’t contact us about what was going to happen during this crisis, and what would change about the course outline. It is quite stressful because now we are completely on our own. We have to be very well organized and keeping track of everything that is going on while taking care of ourselves. It is not easy for all of us, even the teachers, and we have to be able to be quick on our feet and adapt very fast with the whole situation and changes that had been made.
2. Name a stress management technique you use to calm your stress and tame your thoughts. One of the techniques I use to calm myself is talking to my mother. She is always there to listen to me and comfort me. Whenever I have a problem, she will always listen and calm me down. When I was in Mexico, I had a breakdown and I had to call her at 4 am in the morning because I couldn’t handle myself. She quickly answered her phone and talked me out of it. Another method that I have is taking deep breaths. I take 5 of them and then I feel more relaxed. One last technique is listening to classical music. I just plug my EarPods and really focus on the music and nothing else.
3. When should dynamic stretches be perform during a workout? Dynamic stretches should be performed in the warm up, before doing your workout. After doing them in the warm up, you are reading to conquer the world! You could also do them at the end of your workout, so you won’t be sore the next day.
4. What is the purpose of doing dynamic stretches? The purpose of doing Dynamic stretches is warming up the muscles to their working temperature while stretching them and therefore improving their function. It also lengthen the muscle and we might be feeling that it is working better.

Week 10

Here is my weekly home workout video!

In this workout I started by doing the wall chair squat for 2 minutes. Then, I did 15 sit ups, and I finished the workout by doing 15 push ups. I did this workout 5 times and all of the exercises, I did 3 sets of each.

Questions

1. What are the six essential nutrients? The six essential nutrients are; Proteins, carbohydrate, lipid (fat), water, vitamins, and minerals.
2. Copy the link of the Canadian food guide. Here’s the link of the Canadian food guide: https://food-guide.canada.ca/en/
3. What should your plate look like according to the Canadian food guide recommendations? This is how our plate should look like according to the Canadian food guide:

4. What does your plate look like for breakfast, lunch, and supper? What I normally eat for my breakfast is 3 scrambled eggs with spinach, one avocado cut into slices, and two toasts with peanut butter. During my lunch, I eat something light like a bowl of pasta with a little prosciutto sandwich and a glass of milk. For my supper it really depends on what my mother cooks. She normally cooks a lot of healthy food and typical Colombian meals because she’s from Cali! My dad is from Argentina and so we eat a lot of steak! Normally we eat a good piece of steak with some mashed potatoes and veggies on the side, or chicken with either homemade baked potatoes, mashed potatoes or rice with a lot of veggies.
5. How could you improve your eating habits? In order to improve my eating habits, I could eat more fruits. I do eat like a banana a day, but that is pretty much it.

Week 11

Here is my last workout for week 11! My little brother joined me and we did a KILLER abs workout! Hope you enjoy 🙂

In this workout, I decided to do a ab workout. I follow this amazing workout guy on youtube named Fraser Wilson and we tried his INTENSE 10 minutes killer ab workout and it really killed me. Alright so I first started with doing one minute of scissor kicks, then 30 seconds of lying leg raises, 30 seconds of feet crossovers, 30 seconds of reverse crunches, 30 seconds of L sit toe touches, 30 seconds of plank knee ins, 30 seconds of spiderman push-ups, 30 seconds of side plank raises from both sides (1 minute total), 30 seconds of the mountain climbers, 30 seconds of ab contractions, 30 seconds of oblique leg raises, 30 seconds of bodyweight crunches, 30 seconds of V sit static holds, 30 seconds of plank static holds, 30 seconds of oblique BB row, 30 seconds of sit up cross punch, 30 seconds of leg raise holds and that’s it!

Questions

I will be cooking a lemon butter salmon meal with some veggies and potatoes!

Here is the recipe for the salmon

INGREDIENTS

• 12 oz salmon, cut into 2-3 fillet strips
• salt
• pepper
• 3 Table spoons of butter
• 1/2 tablespoon of honey
• 1 1/2 teaspoons apple cider vinegar or lemon juice
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1/2 lemon, sliced into wedges

1. What did you learn in your 101 physical education course? In my 101 physical education course I learned a lot about the volley ball basics and I really got improved! I learned the volley ball rules and basic techniques.
2. What did you learn in your 102 physical education course?In my 102 physical education course I took another volleyball class because I really wanted to become better and improve the skills that I have learned. In this class I learned a lot about physical endurance and also learned what WordPress was!!
3. What did you learn in thid course? I this course I learned a lot about swimming skills, swimming activities and sports that you can do in the water! I learned that when you swim you have to drink a lot of water because your body gets dehydrated very fast but your brain isn’t aware because there is water on your mouth and your mouth thinks that you are getting hydrated but you are not!
4. Name something that you have learned in one of your physical education courses that you will use for the rest of your life. Something that I learned in one of my classes that I will keep forever are my Volley Ball notions and skills! Also the WordPress site, I love writing and making this website, I will for sure use it in the future to post all of my cooking recipes and never loose my recipes! Also, all of the water sports that I learned in this class, I will use them for all of my pool parties and have a big amount of fun!!!

It was such a big pleasure writing on this blog! I am so satisfied with the result of it and it will motivate me to continue more websites and continue to blog also! Also, I would like to thank you as my teacher because you’ve been one of the best! I will miss this class SOOOOO much, and I am so sad that we couldn’t continue and finish this class at the pool. I loved all of the workouts so much and the activities as well.

Week 12

Here is the video of my lemon butter salmon meal! I hope you will like it and you HAVE to try it out. It is so simple and yummy 🙂

Sorry for the quality in advance I have no idea what happened to it.