30Pamelaflores

Week 1

Week 8

Today’s 30 minute workout with my mom! https://youtu.be/RpZZL_01Bqc

(she got tired a few times, it’s pretty funny haha!)

• 5-10 min warm up: jumping jacks, knee highs.
• Abs: plank-45 secs, plank twists-25 reps, crunches-30 reps, bicycle-30 reps, modified leg drops-30 reps.
• Legs/glutes: squats-30 reps, squats with dumbbell raises (8lbs)-25 reps, hip raises-25 reps.

Questions for week 8:

1- Name one exercise for each of the following muscle groups:

Anterior deltoid: dumbbell press

Biceps: chin-ups

Triceps: overhead extensions

Pectoralis major: chest dips

Erector spinae: The superman

Rectus abdominis: Curl ups

Gluteus maximus: gluteal raise

Hamstrings: hamstring bridge

Quadriceps: forward lunges

Calves: knee extensions

2- How are you feeling physically and mentally now that you have been exercising once a week for 8 weeks?

I feel really good because I have been seeing changes in my body, and it has given me motivation to continue and do better. However, this week was especially hard for me because of the quarantine, and the feeling of laziness that has settled.

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Week 9

Today I decided to do some power yoga, to relax my body and mind. I watched this yoga session: https://www.youtube.com/watch?v=qy_oIKf1ByM

Today’s workout: https://youtu.be/lWPW0DvS1Ec

Questions:

1. Name a few of your stressors you are presently having:

Lately, I have been very anxious about the health situation in the world, with this pandemic. Certainly, all I can do is hope for the best and respect the authorities’ instructions. Also, I have been having a hard time with the online schooling, and trying to keep up with all the different assignments from my multiple classes.

2. Name a stress management technique you use to calm your stress and tame your thoughts.

I have always found that mediation is a really good technique to calm my stress. I have this app on my phone called “HEADSPACE” and it has different settings and session depending on your time, and how you’re feeling. I also like to disconnect for a while and take a bath or read a book.

3. When should dynamic stretches be perform during a workout?

You should do dynamic stretches as part of your warm-up, before any athletic exercise.

4. What is the purpose of doing dynamic stretches?

Dynamic stretches are used to warm up your muscles to their working temperature and stretching them to improve their function.

Week 10

Today, I decided to do a pilates session in the morning to start off my day! This is the routine I followed https://www.youtube.com/watch?v=yDDFS1kPplI

Today’s workout: https://www.youtube.com/watch?v=wLq-ldTSDjw

Questions:

1. The six essential nutrients are carbohydrates, proteins, lipids, water, vitamins and minerals.
2. https://food-guide.canada.ca/en/
3. According to the Canadian food guide, my plate should include 50% fruits and vegetables, 25% proteins and 25% whole grain foods.
4. Personally, I really enjoy a heavy breakfast so I will usually have some oatmeal with hard boiled eggs (2), whole grain bread (2 slices) and a berry smoothie (with almond milk). For lunch, I usually eat rice, beans, seeing as we’re very Hispanic in my family. For dinner, I like to have salmon or another seafood with some veggies, especially broccoli or green beans.
5. I should stop skipping meals, like lunch, and add more fruits and vegetables in my diet. Also, add more whole grain foods that will give me some fiber. I should also stop drinking so much juice and try to stick to water.

Week 11

Questions

Recipe – Rice and beans!

For the white rice: 

• 3-4 tablespoons of canola oil
• 1¼ teaspoon of salt
• 3 cups of water
• 1½ cups of rice

Instructions:

1. Heat up the oil over medium-high heat and add the salt.
2. Add the water, bring to boil and then add the rice, stirring regularly to avoid sticking.
3. When all of the water has dried up, cover with a tight-fitting lid and simmer on low heat for 20-25 minutes.
4. After the time has passed, uncover and taste, the rice should be firm yet tender on the inside. Enjoy!

For the beans

• 1 can of pinto or red kidney beans
• 1 tablespoon of canola oil
• 1 pinch of oregano
• 1 bell or cubanelle pepper, chopped
• 1 small red onion
• 2 cloves of garlic
• 1-2 teaspoons of tomato paste
• Chopped celery (optional)
• 1-2 tablespoons of soy sauce (optional)
• ½ teaspoon of chopped fresh cilantro
• 1 teaspoon of salt and pepper (or more, to taste)

Instructions

1. In a pot heat the oil over medium-high heat. Add oregano, peppers, onion, garlic,  tomato paste, celery, and cilantro. Cook and stir for half a minute. Add the beans and simmer for two minutes.
2. Pour in 2 cups of the water so that most of the beans are covered. Once it reaches a rolling boil, lightly mashed the beans with a potato masher to break them out of the skin and making creamier habichuelas. Cook until it reaches a creamy consistency.
3. (Optional) Remove the chunks of onion, as well as any stray twigs or large bits of herbs if you used fresh herbs. Season with salt to taste.

1. What did you learn in your 101 physical education course ? I learned that my lower body was stronger than my upper body.
2. What did you learn in your 102 physical education course? I learned new swimming techniques and to perfect my strokes.
3. What did you learn in this course? I learned play water baseball and underwater hockey.
4. Name something that you have learned in one of your physical education courses that you will use for the rest of your life? I learned that being open minded and sociable will get you the bestest of friends. I met one of my best friends in one of my physical education classes and I am forever thankful.

Week 12

Nutrition assignment video: https://youtu.be/5GL7HgGv-rA