My video : https://www.youtube.com/watch?v=k4u_lPCjFZs&feature=youtu.be

( 1hr of cardio ; jogging and squat not weighted)

What will motivate me is the results and feeling healthier overall on the long run

I see myself living an active lifestyle even though we do not always have the time we should make the time and I can totally do that for the sake of my health , once you start feeling the results from the inside you just want to continue

1. Reduce risk of heart attack
2. Have stronger bones
3. Reduce stress,anxiety of the daily lives

1. Anxiety
2. Heart disease
3. Diabetes

• Monounsaturated fats
• Polyunsaturated fats

Link to my workout video :

I did a at home workout video following a video of fitness blender proposed in the blogpost assignments ( the glute activation one , it included a warm up 3min and variations of squat and lunges as well as a cool down at the end for about 3 min )

– i did need to revise my expectations because when we create a program at first and set goals we don’t think about the obstacles that are going to come in our way so for example I did not loose ae much weight I thought I was going to at first but i still lost some and it is a good achievement – just as stated previously my expectations were realistic if I had no obstacles at all which is not possible but I did revise my goals so that now it is more realistic so that I either achieve my goal or do even better ( weight wise ) 

– My new goal is to keep up with the healthy food choices and not focus so much on the number of weight loss but the overall feeling of being healthy by making good choices and being able to something <slip up> by taking few extra calories that wont affect my plan that much so that I do not feel restricted as much

The weights are working great , each week or so i am able to increase the weight I use for different exercises I have more endurance that I used to before because of the cardio exercises I do

I do not need to change anything for the moment except as stated before regarding the goals being more realistic

At least 3 servings

I am because I love vegetables and they fit great in my diet I change the ones I eat every other day and during the day ( for example : morning brocoli , dinner : aspargus , etc . )

Brocoli, bean sprouts , Cabbage

Here is my video : https://youtu.be/6KweWhZr1PI

( One hour of yoga )

For this week, I tried something new which is yoga in bed. I was experiencing PMS symptoms and a bit of cramping so I chose this option.

This week I felt very tired even though I worked out because of PMS. I feel quite tired with school,work but much less than when I did not exercise at all. I do feel more confident in myself not because I lost weight or achieved anything special but I just feel like taking care of myself,body is making me feel better.

The effects are a gain in energy, less bloating , weight loss.

Some major barriers are exams. Indeed, when my weeks are loaded with exams I rather go home and study than doing any workout because of stress and wanting to do good , also because of tiredness that sometimes makes it harder to get the motivation to exercise.

I did adapt my plan , in fact I now exercise a few less time but when I do I go more intense and longer sessions.

I found that going less often but working more muscle and exercising for a longer period of time is giving me good results and at the same time is allowing me to not go as many times

24 to 48 hours are needed to rest and recover for the same muscle group. It is important to avoid overtraining and at the same time achieving better results. If we dont , we get higher risk of injuries and we do not allow the muscles to have the time to recover and build the tissues back and so the results are not as significant.

My video : https://www.youtube.com/watch?v=-LXsJYqMB0s&feature=youtu.be

This video includes a 30 min of working out + a 30 min of yoga. I started with a warm up that took about 20min of me running and exercising my legs and then I started doing squat with no weight and then increased with a weight (5kg), I did lunges too without weight and continued to run in different variations such as squat or back and forth increasing the speed and slowing the pace to work my cardio ,and I finished with a yoga session that had main focus the neck and posture for about the 30min remaining as stated above

1. My routine fits perfectly with my schedule since I prefer to workout in the morning and my classes usually start after 9 AM on Tuesdays and Thursdays and I do not work on weekends so it fits good with my schedule 

2. It is not hard to find time to exercise because I workout 3 to 4 times a week, therefore I can do it from home at any hour during the day or go to the gym before my classes which allows me to have time to workout without feeling tight on time, however when I have exams it is true that it is harder to find the time because of studying very late at night you do not always have the motivation to wake up to go to the gym 

3. I always feel stressed during the week because of school and work, however I always feel relaxed and calmed after a workout even though it can be intense, the feeling afterwards is always good and I always feel less stressed, working out allows me to take a weight off my shoulders and feel better even though I am just starting this journey 

My video : https://www.youtube.com/watch?v=UZnWLN2DHtA&feature=youtu.be

• 1)
• The 3 basic components to any exercise conditioning session are warm-up, conditioning stimulus, & cool-down.
  
• Warm-up & cool-down performed at approximately 50% of stimulus intensity
• Warm-up & cool-down may take 5-15 minutes, depending on age & fitness level.
  
• Accumulate moderate-intensity exercise (40-60% of HRR) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week, or vigorous-intensity exercise (60-85% of HRR) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week. For weight loss, 50-60 minutes per day to a total of 300 minutes moderate exercise is recommended. (Intermittent activities in 10-minute increments have same health benefits as continuous activities.) 
  
• Frequency: At least 3-5 days a week.
• Intensity: 40-60% of (HRR) heart rate reserve is considered moderate intensity and 60-85% heart rate reserve is considered vigorous. Very deconditioned individuals may begin to improve at about 30-40% of HRR. 
• Duration: 20-60 or more minutes per session, continuous or intermittent activity.
• Type: Aerobic (run, brisk walk, swim, cross-country ski, dance, elliptical trainer, cycling, stationary bike, etc.)
• The 3 stages of cardiorespiratory training: Initial, Improvement, Maintenance.
• Progression of both intensity and duration in a single session is not recommended. Increase the duration first before increasing the intensity. 
• If training is discontinued, gains in fitness regress by approximately 50% within 4-12 weeks.
• If weight loss is your goal, frequent, enjoyable exercise periods of low to moderate intensity and relatively long duration result in the largest weekly caloric expenditures.
• Stay within your heart rate range. Monitor through a heart rate monitor or manually at carotid artery on neck or radial artery on thumb side of wrist.

(REFERENCE: Burke, L , 2018 ) 
2)

• Intensity: 40-60% of (HRR) heart rate reserve is considered moderate intensity and 60-85% heart rate reserve is considered vigorous. Very deconditioned individuals may begin to improve at about 30-40% of HRR. 
• Duration: 20-60 or more minutes per session, continuous or intermittent activity. 

3) Running is something that counts, an example of something that doesnt count would be Nonaerobic exercise like for example running 100 meters, sprinting or climbing stairs. They usually are less than 60 seconds in duration as opposed to going for a hike or jogging a few miles 
4) Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters
5) Basically , 

In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. 

For example, if I lift weights for the same number of reps the same way for 10 years nothing will happen and my body will not change I will only maintain my current state. If however one increase the weight or demands in other words that we are placing on our body by increasing weight , reps,then the body will eventually have to change , adapt and improve over time  

Questions for this week

• This week I went to econofitness gym center
• I went with a friend of mine Rym , we went together at 9 and did the workout together, since I knew my friend was coming I really felt motivated to go and do my best with her , I felt really good during and after we encouraged each other and it felt great to have someone help you for the posture and encourage you.
• I learned I could lift more weight if I really put my whole focus and energy into it because I used to only consider light weight but with someone pushing you and motivating you it made me feel that I could do it and I was able to do the reps and set with confidence
• I am very glad I went to a friend and would recommend anyone to go workout and find a gym partner with whom they feel comfortable around. It really helps you especially if you are just starting and need an extra boost and help

I really enjoy weight more than cardio. Anything that is weighted squat, leg press, stiff legged dumbbell deadlift, hip trust , cable hip abduction. I can really feel my muscles working and building my shape.

I like both , working out at home is more fun and I feel a lot less self conscious being around people that are already very strong and fitness addict. I don’t feel as shy. However, the gym is better for me since I love using weights and the equipment they have there is more easy to use than if I was to find ways to incorporate them at home.

I could really see myself doing weights and running for my cardio and endurance because it is something I want to work on along with lifting

I could really see myself going to the gym , having a bit of cardio and upper and lower body workouts for the remaining of my life because I enjoy doing it a lot and I always feel great about myself after I do , I feel stronger and have more energy.

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

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