Dance Expressions Section 36

Week 1

Week 2

Questions for week 2

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

I would like to at least be able to do 20 push-ups, 25 sit-ups, hold a hold wall squat and a plank for at least 1 minute.
 What’s the point of doing a warm up? A warm up is done at the beginning of a workout to ensure you don’t strain your muscles or hurt yourself.
 What constitutes a successful warm up? A good warm up heats up your body and you start to sweat lightly. A warm up can last up to 15 minutes depending on the person.
 What’s the point of doing a cool down? The point of a cool down is so that the person working out can bring down their heart rate slowly.
 When is the best time to stretch and why? You should stretch before and after your workout, as a way to not pull or teal a muscle and so that you are not too sore the next day.
 Why is stretching important? It is important so that people don’t their lose flexibility and it helps keep a range of motion in your joints.

Week 3 Questions:

On a scale of 1-10, what effort did you give the workout this week? 6/10
 List three specific examples of what would motivate you to participate in and stick to a
regular exercise routine? The routine is easy to follow, diverse and it is fun to do.
 List three specific barriers or excuses which would prevent you from doing so? It is too hard to follow, it’s repetitive and very long.
 What type of workouts and physical activities do you like? Something that is upbeat, like dancing and swimming.
 Do you prefer going to the studio/gym or working out at home? At home if there’s space to do my workout. I would to a gym/studio to partake in a specific class.
 What could you see yourself doing as exercise for the remainder of your life? Swimming, dancing and a type of martial art.

How was your nutrition over the course of this week? It was pretty healthy with different food groups incorporated in each meal.
 What would you like to change in your nutrition for the following week? Eat less junk food and consume less juice and soda.

Week 4 Questions:

How does your exercise program fit into your weekly schedule? I usually work out on Wednesday nights, so I am not interrupted.
 Comment on how easy or hard it is to find the time to exercise. It is pretty easy to find time to exercise, but it is sometimes hard to find motivation.
 What are your stress levels before and after exercise? They are relatively low. I am only stressed if I am pressed for time.
 What was your nutritional habit change that you chose last week to do for this week? To consume less junk food and drink less juice and soda.
 Did you follow it consistently? Most days, I followed the change, but some times I did cheat on my nutritional habit change.
 What will be your next nutritional goal for the following 2 weeks? To not eat food at a very late hour.

I completed the 1st exercise in approximately 14 minutes.

The 2nd exercise I was able to complete 4 reps + 18.

Week 5 Questions:

How many servings of vegetables should you eat each day? 3-5 servings a day.
 Are you getting enough vegetables? I am getting enough vegetables.
 If not, how could you ensure that you do? Cook with them, eat them as snacks or in a smoothie.
 What are your three favorite vegetables? Cucumbers, Tomatoes, and avocado.
 Find a recipe that includes your favorite vegetables and post on your blog. https://www.yummly.com/recipe/1_-Cucumber_-Tomato_-And-Avocado-Salad-1972706

For the first part of the workout, I was able to complete all 10 rounds in 10 minutes.

The 2nd part, I managed to complete 9 reps + 1.

Week 6 Questions:

What have been some major barriers so far in your activity plan? Completing my sets fully without getting tired.
 How have you adapted your plan to overcome these barriers? I have changed my choice in exercises.
 What solutions have you found? I alternate between the exercises I have chosen and other exercises that seem interesting and a bit challenging.
 Have you noticed any energy level changes now that you exercise every week for the past
6 weeks? On most days, I have more energy to work out and a more positive outlook on exercising as well.
 Have you started working out more than once a week? If so, when and what? When I have the time and energy, I do a few sets of squats and crunches. I usually do this before bed.

For the first round of the first part of the exercise I did: 10 push ups, 24 sit ups, I held a wall squat for 1 minute and 10 seconds and I held a plank for 1 minute and 23 seconds. The second round I completed: 14 push ups, 23 sit ups, I had held the wall squat for 43 seconds and held a plank for 1 minute and 4 seconds.

Week 7 Questions:

 Do you need to revise your original goal(s)? Yes.
 Are/is your goal(s) still realistic? Why or why not? Yes they are because I have a hard time being motivated to complete the workouts each week.
 State your new goals if they’ve changed. I am focusing more on my lower body strength, but I still do upper body workouts.
 What is working in your program? The squats, lunges, and weightlifting.
 What do you need to change? I need to alternate more between the types of workouts so I don’t get bored.
 Do you feel different this week… more energy, better sleep, better mood, or increased
self-confidence? I have much more energy than I did the week before.
 What effect is the activity plan having on you? I am gaining more muscle and I am not so tired out after the exercises.

I successfully completed 12 push ups, 43 curl ups in 1 minute, I held a wall squat for 43 seconds and a front plank for 36 seconds.

For Part B of the workout this week, I finished all 3 reps of sit ups, push ups and squats in 12 minutes and 30 seconds.

Week 8 Questions:

 How much sleep should you be getting every night? On average I should be getting 7 to 9 hours of sleep a night.
 Are you getting that much? Some days I get about 6 and a half hours of sleep because I have a lot of homework and my first class the next is early. But usually I get enough sleep.
 If not, what could you do to ensure that you do get enough sleep? Do my homework right away instead of going on my phone. I could also plan my night routine according to what I have to do that night.
 What are the serious health effects related to insufficient sleep? The inability to concentrate, you may not retain all the information given to you, sleep deprivation, irritability, and micro sleeps at the wrong time (e.g. while driving).
 Give two examples of healthy snacks that you can munch on while studying. Fruits and vegetables or granola/protein bars.

Week 9 Questions:

Which goals did you succeed? I was able to increase my vertical although it was hard to record because my hand hit the ceiling.
• Which goals did you not succeed? I was not able to measure the distance I ran because my street is very long and there isn’t many turns that I can make. If I had more energy I would have been able to reach my goal of doing 20 chair dips. I was able to do 15 instead.
• Why do you think you did not achieve the above-mentioned goals? Because of the epidemic, I lost the motivation to exercise because I have been only staying inside and doing homework. I am also working alone meaning I don’t have people motivating me or cheering me on.
• What could you have done to succeed your goals? Instead of losing motivation, I could have kept self-motivating instead by watching and doing workouts online.
• What did you learn throughout this process? I have to put in a lot of work to be able to achieve my goals and I shouldn’t lose motivation so easily.
• What personal goals would you like to set for yourself in 2020? I want to keep motivating myself to work even if it is once or twice a week. I also want to learn more dances like merengue, cumbia and samba.

Part 1:

It was 20 minute workout, 45 seconds on and 15 second breaks. I did squat pulses, squats with side leg lifts, rainbow legs, donkey kicks with leg extensions, one legged bridges, alternating fire hydrants and donkey kicks, glute bridges with abductions, curtsy lunges and reverse lunges. I did about 15 of each exercise.

Part 2

My first round I completed: 12 push ups, 30 curl ups, I held a 52 second plank, a 50 second wall squat and 60 side hops.

The second time I did: 12 push ups, 28 curl ups, I held a 40 second plank, a 34 second wall squat and I did 53 side hops.

Part 3:

I did 15 squats, 15 lunges each side, I did 10 chair dips and 10 push ups. I lost quite a bit of energy because of the first 2 parts of my workout which caused me to get a little dizzy and lightheaded so I took a break.

I was not able to film my 12 minute because I did not have enough storage on my phone so I took a before and after picture of my run.