Today I worked out legs. Unfortunately theses workouts always end up being leg workouts.

1.

• 1.33 lbs boneless skinless chicken breast, chopped
• 1/2 cup nonfat Greek yogurt (or canned coconut milk for Paleo)
• 2 tbsp cilantro
• 1 tsp red curry paste (for sauce)
• 1 tbsp low sodium soy sauce (for sauce, or coconut aminos)
• 1/2 tbsp lime juice (for sauce)
• 2 tsp honey (for sauce)
• 1/4 cup fat free chicken broth (for sauce)
• 3 tbsp peanut butter (for sauce)

2. I learned muscle groups and that the body has many more muscles than just the common muscles such as the biceps, the triceps, and the chest.

3. I learned that a workout consists of multiple steps and it has to be followed in order to have a full complete workout.

4. I earned that being self-reliant is very important for long term success in order to keep up a healthy lifestyle with a good workout every day or every other day.

5. A 5 minutes warm-up before a workout is as important as the main workout that gets done. The warm-up could be anything as long as it gets sweat going and helps to bring up the heart rate.

Week 10:
This week, I did did a yoga workout that was on a Beginner’s 1 hour yoga workout Youtube video.

1. The 6 essential nutrients are vitamins, minerals, proteins, carbohydrates, fats, and water.
2. https://food-guide.canada.ca/en/
3. The plate is divided on 3 parts. The plate should consist of 50% of the plate with veggies and fruits, 25% of the plate with protein based foods, and the other 25% of the plate with whole grain foods.
4. My breakfast consists of a cinnamon toast crunch bowl of cereal. Instead of milk, I use almond milk. My lunch and dinner are usually something semi-unhealthy and very similar. Some times I have salads. Most of the time I don’t. My meals are carbohydrate loaded meals. Meals are typically beans, rice and a type of meat. Sometimes the meat is fried, on stew, or grilled. Sometimes is roasted.
5. I do agree on adding a variety of veggies into my meals in order to add more vitamins and minerals and not to skip on those essential nutrients to my foods. I would also add more fruits to my days and eat less sugary snacks throughout them.

I did a leg workout with my sister. The leg workout consisted of:

Through out the week, I may be undergoing through many stressors such as psychological stressors because I can’t stop working or else I won’t be able to pay for my stuff on time. Also, just by the fact on what is going on right now at the moment in the world. All theses problems going around in the world are affecting my studying at home and not letting me be able to concentrate because of all the problems going around the world. also, sometimes when I go biking on the stationary bicycle, my ankle hurts, but I know i have to go through the pain or else I won’t be able to accomplish my goals.

I chose to exercise almost every day in order to keep my sanity in check and i try to read at least 10-15 minutes a day. I need to work in order to keep my mind off of the stress built from school and the world around us. Of course, in order to make it a routine, it has to be planned every day according to the individual’s schedule, this one was a though one for me.

Dynamic stretches should be performed before the actual workout. It’s usually part of the warm-up routine that’s done right before the actual workout.

Dynamic stretches prevent any sort of muscles being pulled when doing the workout. It, also, helps on working on warming up the body temperature and and improves the function of the stretches.

This week, I did a workout where I did an intermediate yoga workout for 55 minutes long.

1. A really good exercise for anterior deltoids could be cable shoulder press, for biceps we can do bicep curls. For pectoralis major, we could do inclined chest exercises. Third, for erector spinae, we can do prone superman. For rectus abdominus, there are thousands of exercises but I’ll keep it simple. For rectus abdominus, we can do cable crunch. For gluteus maximus, squats for the glutes. For the hamstrings, we could implement glute bridges. In order to workout the quadriceps, in my opinion, the best exercise are the squats. Lastly, for calves standing calf raises on stairs to have a longer range of motion.

2. Physically, i feel like I’m more flexible than I used to. I can touch my toes whenever/wherever because I think of warming up before working out and after the workout, I dedicate a solid 5-10 minutes on stretching. Mentally, I feel more open-minded to try new things in order to challenge myself. I feel like a sense of clarity through out my day when I workout in the mornings.

1. I unfortunately did not eat my favorite fruits nor my vegetables last week, however I did eat fruit salads I made during the week because I was craving something savory.
2. I didn’t, but I went for a mandarine and it was a juicy one!!
3. It affects as a vanier college student because we tent to focus more and more on school and less on our bodies to the point that we, as students, don’t really end up having “time” due to prioritizing school and other things that consume of our time.
4. Cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition.

The workout was a chest workout.
I started with a warm up of jumping jacks and burpees.
3-4 sets of 10 repetitions.
The workout then started with:
3 sets of 8 repetitions of diamond push ups,
3 sets of 5 repetitions of archer push ups,
3 sets of 8 repetitions of push ups on push up bars
4 sets of 5 repetitions of chin ups
2 sets of 5 repetitions of pull ups
3 sets of 3 repetitions of negative chin ups
2 sets of 8 repetitions of russian pull ups on the dips bar.

I finished up the workout with a 20 minutes cardio session on the bicycle.

1. I typically eat junk food 3-4 times a week.
2. I feel satisfied, but I know that the next day I feel tent to feel really tired and I have low energy through out the day when I eat junk food.
3. Mandarins, mangoes, and pineapples.
4. Carrots, cherry tomatoes, and asparagus recently got on my top 3.
5. Bad levels of cholesterol, high blood pressure, and diabetes.
6. My targeted heart rate zone is always between 110-130 beats per minute. I keep a constant rhythm to perform at a higher capacity.
7. This helps to know when I’m pushing myself too much and when I’m not. Sometimes, i tent to run and i run faster than usual but then I would feel tired a lot quicker than if I were to run at a constant pace and run for longer distances.

For this week, I worked out at home using a Youtube video as a beautiful tool. I chose to do this workout this week because It gave me all instructions layed out and was simple to follow when there’s someone telling you what to do and when to do it. The video consisted of a 5 minute warm-up, a 20 minutes of H.I.I.T. (High Intensity Intervals Training). This video was too intense for someone that doesn’t workout regularly. I don’t usually workout this way on my regular basis. I, usually, do 15-20 minutes of bicycle, chest workouts and pullups workout 4-5 times a week. I think that this routine needs some warmups to begin with and stretching exercises in order to see progress on my muscle development. The six dimensions of health are spiritual, environmental, emotional, social, physical, and intellectual.

This past week, I visited Orange Theory. (orangetheoryfitness.com) I attended this class all alone. I felt incredible before and after class. I knew what Orange Fitness was all about, therefore I did not feel any sort of nervousness before getting in. I liked the structured workouts they have set up. Every hour of the day, there’s a workout and you can see how motivating it is to see people pushing all themselves of all ages because they care of their health. These workouts are different hour to hour and day by day. They have many equipments that help to differ workouts for every hour of the week. They’re open 6h30-21h30. Like I said, there’s a circuit done every hour for 1 hour. I’m really happy for having joined in because it proves me that i could do this 3-4times a week and feel completely liberating while burning close to 800 calories an hour!!! Thats a McDonald’s big mac and french fries!! How crazy is that!! I totally recommend it to anyone that wants to be pushed for an hour straight until you’re gasping for air and sweat off from everywhere you see skin from your body!!