• Do you prefer the 1-minute challenge or Tabata workout? Explain why.

I personally like the Tabata workout better as it is a higher intensity interval training. It tires my muscles quicker than the 1-minute challenge and is more challenging. So, it improves my cardiovascular fitness as well as my muscular fitness.

• What are your stress levels before and after physical activity?

My stress levels are definitively lower after physical activity. It permits me to blow some steam off. 

• Comment on what motivates you (or not) to follow the workouts?

My main motivation to follow the workouts is to get a good grade in the course. I would obviously workout even without the class by my exercises would be more focused on my legs and glutes rather than anything else. I have also been wanting to improve my cardio, but I dislike doing intensive cardio, thus I find the workouts are a good way to do so. 

• How many servings of fruits and vegetables should you eat each day? Are you getting enough? If not, how could you ensure that you do?

Is it recommended to eat five to nine servings of fruits and vegetables per day. In my case, I do get enough servings per day because I compliment my breakfast with fruits, I always have some cucumbers, carrots or celery packed in my lunch box and I also eat salad frequently with my supper.

• Identify the 6 essential nutrients.

Carbohydrates, proteins, lipids, water, vitamins and minerals.

• Identify 4 Carbs that we should eat more of.

Oatmeal, multi-grain bread, lentils and quinoa. 

• Identify 4 Carbs that we should eat less of.

White bread, French fries, regular pasta and pastries. 

• Identify 1 nutrition improvement that you should consider making for health improvement.

To consider improving my overall health, I should reduce my red meat intake and instead prioritize other sources of proteins such as plant-based proteins, dairy and soy products and fish. 

1.     How do you feel about the intensity of 1 minute sets?

Personally, I find 1 minute sets challenging as they are really targeting endurance improvements. They push my limits as I try to get as much reps as possible during a minute, but often have to take a slight break midway. My muscles get tired easily after 1 minute sets.

2.     Identify 1 exercise that you liked and explain why.

I particularly like the jump squats because I love working out my lower body and this exercise makes my quadriceps, hamstrings and gluteals burn which is satisfying and help me towards achieving my goal of more toned legs and gluteals.

3.     Identify 1 exercise that you disliked and explain why.

The exercise that I disliked the most was the plank for many reasons. First, I simply do not like working out my arms. Second, in consequence of my first point, my upper body is weak and thus doing the plank for 60 seconds is a challenging exercise for me, but not in a pleasant way.

4.     Comment on your ability to fit a workout into your schedule each week?

Fitting a workout into my schedule is not difficult as I have made time for sport my whole life. I already have my pole classes on Mondays which I rarely miss and I usually go to the gym once or twice a week on top of that. Due to a busy schedule lately, I haven’t been going to the gym, but rather doing the workouts from home (which is even easier to fit into my schedule).

5.     Identify 3 exercise options (not necessarily from the workout) that work the Quadriceps, Hamstrings and Gluteals.

Bridge with toe raise, sumo squat with side kick, seated leg extension with weights (on machine).

6.     Identify 3 exercise options (not necessarily from the workout) that work the abdominal muscles.

Russian twist with medecine ball, side plank, leg raise.

7.     Identify 2 exercise options (not necessarily from the workout) for the upper back and 2 exercise options for the chest.

Pull-up/ chin-up, seated cable row (on machine).

8.     Identify 3 different exercise options (not necessarily from the workout) for the shoulder/deltoid muscles.

Lateral raise with weights, arnold press with weights, bent-over fly with weights.