Fitness Class - Reflection and Review

Wow, so the blog summative is finally coming to a close. This post is going to be a personal reflection of the class. Next semester I'm definitely going to miss fitness. At first I was nervous for this class but the experience was so worth it!

It really was a roller-coaster (this whole year has been, actually). I was having a lot of difficulty dealing with some anxiety from my emetophobia at the beginning of the year and I'm only just starting to come out of that. It effected my experience in class more than anything else. I would always be nervous of class because I was afraid of working too hard and throwing up. It never happened, though, and as the course went on I started to lose most of the worry I had. I do believe that the exposure to the possibility of throwing up and never having to helped me realize that it was unlikely, and I learned ways to make the chance even smaller.  

At first, in class I felt shy and awkward. That was because I was (and still am) at least a little awkward. But to be honest, I felt like nothing compared to the other people in the class. I know this is "Personal Fitness" but I think its hard for anyone to avoid comparing themselves subconsciously to others. I mean, come on, there I was in a class full of beautiful people as my lanky and uncoordinated self. I just didn't feel like I fit in at first, but within the first week or two I met a few friends and grew more comfortable. Now I feel like I blend in a bit more with the rest of the class, which is really good. There are a lot of people that I respect and aspire to be like eventually; people who are strong and confident and beautiful. It makes me happy to be in a class with people like this, and it encourages me to keep trying.

I've grown a lot since the beginning of this year. I used to hate circuits and lifting weights, but now I love those things. I used to just think of how tired and gross I felt afterwards and the entire workout would consist of me dreading that feeling. Now I don't care about what I feel like afterwards. I sort of learned to like it, actually. The endorphins and the heavy feeling you get after a good workout; the kind of workout that makes you feel good about yourself. I really love it. I even like being a little sore the next day because it lets me know I did a good job and that next time I'll be stronger.

I've also noticed physical results from this class. It makes me so happy that everything has paid off! I'm not made of twigs anymore: I actually have some muscles! But honestly, I feel great about myself now. I feel like I have something to be proud of. I can stand taller, and not worry about people thinking I'm weak because I know I'm not. I promise I'll continue to work out at home and forever because I really don't want to lose this.

Although there were times at the beginning of the year when I would have to remind myself of my goals just to get myself not to drop the class, I would recommend fitness class to anyone, especially if they are looking to become something better. My favourite part about the course was the enthusiasm and encouragement that went on in the class. Whenever Ms. Port or someone else said I was doing a good job, it meant a lot to me. It let me know that not only was I doing something right and that I wasn't about to embarrass myself, but also that they had noticed. Letting someone know when they're doing well helps a lot more than people imagine. It really helped me push myself harder than I th
ink I would have otherwise.

In conclusion, I want to thank Ms. Port and everyone in the class for creating such a wonderful atmosphere to change myself into someone I'm proud of being. The semester is almost over and I won't have much more time left to work out with you guys, but I just want you all to know I think you are wonderful and I hope you get as much out of fitness class as I have. :D

Working Out: At Home vs. At the Gym

There are many different ways to work out, both indoor and outdoor. This post will be focusing on indoor activities, and the pros and cons of where to do them! As you try to figure out what your plans are, keep these points in mind.

Pros

At Home:

• No transportation required
• No fees
• Home is a comfortable place
• Lots of privacy
• You can play your own music as loud as you want!
• You can follow workout videos on a TV
• Water and replenishing foods are close at hand when you finish
• You can go straight into the shower!

Working out at home is great, mostly because it's easy, private, and personal. While these things are very nice, there are some things the gym has that your house probably doesn't.

At the Gym:

• Expensive and specialized machinery
• Many different weights to choose from
• An energizing atmosphere that is motivating 
• Other people to help you and correct you if you do something wrong
• You can make friends and socialize at the gym

It's important to have guidance at first when learning new things, or you could hurt yourself. There's also more supplies and opportunity at a gym than at the average home. This brings us to the cons section of this blog post.


Cons:

At Home:

• Lack of necessary machinery 
• Limited weights
• No people to correct or guide you
• You might get bored and lonely
• It's easier to get lazy and stop if no one's watching you

Keep in mind there are also cons of working out at a gym, many of which are caused by the public atmosphere.

At the Gym:

• Distractions
• Expensive fees
• Lack of freedom (you can't sprawl across the floor after a set without getting weird looks!)
• Waiting in line
• Transportation
• Hygiene
• Sometimes the gym may not be open 
• Bad influences
• Intimidation

When choosing where to workout, take into account what you will be doing and what you want to get out of your workout. Working out at home is easy and you don't have to worry about other people looking at you. However, working out at the gym may help you build some social skills and improve your knowledge of the different machines and how to use them. While there may be cons to both of these places, both of them are better options than doing nothing at all!   

Workout Music: Why is it Effective?

When at the gym or in a fitness class, headphones and stereos are a common sight. People enjoy listening to upbeat, bouncy music while working out as almost a necessity. But why? What about music inspires us to work harder and feel stronger? In this post I'll be talking about why workout music is effective!

Distraction

Working out is hard, but music distracts people from the physical pain. Since it makes them less aware of this exertion, so they can work harder and for longer than they could without the music. You might be surprised with how hard you can push yourself! In fact, such a distraction can increase athletic performance by up to 15%, as reported by The Guardian. Sometimes we don't even realize how hard we're working when the beat drops!

Setting a Pace

 Ever start to slow down when you start get tired? The continuous beat of a good workout song stimulates the motor areas of your brain, making it easier to keep a pace! The ideal bpm (beats per minute) of a song varies for the kind of workout you're doing. Most people use songs with strong beats at 120bpm for a hard workout. If you're a runner, try to find music that matches the cadence of your pace. 160-180bpm is perfect. In a 2012 study by researchers at Sheffield Hallam University, cyclists who pedaled in time to music needed 7% less oxygen than other cyclists. Syncing your movements to music might help how efficiently the body uses energy: keeping a steady pace, reducing false steps while running, and overall decreasing how much energy is used. 

Changing Your Mood

Everyone knows that music has the ability to invoke happiness, excitement, sadness, anger, anxiety, and more. Working out to music you can relate to will give you a cathartic outlet for these emotions. Personally, I think that the best kind of music to listen to when working out is music that makes you feel invigorated and excited. You can channel these feelings into pushing yourself to get those last few reps or run that last kilometre!  

Primal Association

Why is it that music makes humans want to move? Some people think it could be an inheritance from back before synthesizers. For all of human history before the 70's, music was created by movement. From beating drums to the strumming of guitars, music has always been tied to motion. It is possible that over time, the brain has evolved to associate music with motion. Think of when you hear a song you like and you start tapping your foot without even thinking about it; this could be tied to ancient times when music was created by stomping on the ground and hitting rocks together.

We can use this to our advantage! No matter how much you're dreading your workout, a playlist of good workout songs will make you move! I find that when I listen to my favourite songs, I get so inspired  that I have no choice but to dance around my room. With the emotion that music gives us, we can unleash all our strength into pushing ourselves our hardest, while being distracted from the pain. Music is key in staying motivated during workouts; it helps you keep going even when you feel tired, because in the moment, there is no amount of pain that can stop you from reaching your goals!

Workout music is so effective in improving performance that USA Track and Field (a governing body for long-distance racing) banned portable music players "to ensure safety and to prevent runners from having a competitive edge." It's like a performance-enhancing drug. Next time you're working out and start to feel like you can't do anymore, just remember to get lost in the music and push yourself. That's how you really make the most of a workout.  

How to Stay Active During Winter!

Coats are a common sight, trees are covered in snow, and there's less than a month until Christmas! Holiday spirit is in the air, but as we all know, there are some problems we Canadians have in winter. With all the snow and thirty below temperatures, it can be hard to find motivation to exercise. You might find yourself steering clear of the outdoor wonderland of frostbite and people coughing in your general proximity. Before you curl up in a blanket by the fire drinking your hot chocolate, remember not to lose the fitness enthusiasm you had in summer! Staying healthy and fit is equally if not much more important than any other time of year!

Sure, its chilly, but think back to when you were a kid. Kids love the snow! I don't know about you, but when I was a kid, I went outside every chance I got. Think about how exciting it was to see the first November flurries! Take that excitement with you on your quest to stay fit this winter. The following activities are all fun ways you can exercise this winter while making the most of the holiday season!

Skiing

Whether its downhill or cross-country, skiing is a thrilling winter sport that gives you a great workout! You can have a great day outdoors with friends or family, and work out your lower body without even realizing it! If you use poles, you're also working your arm, back and chest muscles. Plus, you can end the day with a nice warm cup of hot chocolate after the relief of taking off your ski boots. We all know and love that feeling. 

Skating

Provided you aren't on your butt on the ice the majority of the time, skating is super fun! While burning calories, you'll be gracefully whirling around the rink! Your lets will sure be feeling it the next day.

Running

What is this? Running outside? In the cold!? Blasphemy! To many people, running in the frosty months of winter seems like something that is just not happening. However, there are lots of winter runners! All it takes is some warm clothes, good winter running shoes, and the goal to be fit and healthy all season! 

Other Fun Winter Activities

Sometimes all it takes is spending time outside having fun! Sledding, making snow angels, or having a snowball fight are all great activities for you and your friends to partake in this season. Anything that gets you into the fresh air is good for you!

Exercise is required to keep up a good immune system, which we especially need at this time of year. Staying inactive by the fireplace may be relaxing, but it'll make you a lot more susceptible to colds and flu going around when you actually do go outside. Additionally, you wouldn't want to find that you've gained weight when summer arrives! Here are some tips for exercising in winter. 

• Dress in layers! A mistake people can make while exercising in the cold is dressing too warmly. Exercising generates a considerable amount of heat, so dressing in layers allows for you to take things off as needed. 

• Stay safe! Remember to always wear a helmet when skiing or skating. Wear shoes with a lot of traction, too, so you don't slip on ice. 

• Pay attention to the forecast. If it gets lower than -20 degrees C or there's a high wind chill, you may want to take a break. 

• Protect your feet, hands, and ears from the cold. When its cold, blood flow is concentrated in your body's core, which leaves your extremities prone to frostbite. Wear gloves, a hat or headband, and thick socks.

It's only the beginning of the season. Snow has only recently fallen, and the temperatures are steadily dropping. When the urge to sit inside where it's warm and do nothing tries to steer you away from getting outside into the fresh air to exercise, keep in mind how fun and effective it can be to get outside!

Five Elements for Your Dinner Table

Wow, so it turns out Chemistry class is useful after all! When trying to stay healthy and fit, it is obviously important to have proper nutrition. Some very important chemicals, however, are often overlooked.

In this post I'll be writing about five important chemical elements and how to periodically incorporate them into your diet.

Calcium:

Element #20 is the most abundant mineral in the body! This is because it makes up our bones and teeth. New calcium is constantly being deposited and absorbed from bones, even if they seem unchanging. If the absorption rate is higher than the rate of formation, bone loss occurs which is very bad. It leads to osteoporosis and other health issues with age. That is why it is important eat foods rich in calcium such as milk and dairy foods. If you are lactose intolerant or just don't like milk, you can always stock up on dark green vegetables, fish and almonds! 

Potassium:

This reactive alkali metal helps your cells use glucose for energy! It's also an electrolyte, and plays a crucial role in heart function and muscle contraction. The amount of potassium needed depends on the amount of salt in your diet, since sodium increases blood pressure and potassium lowers it. Western food contains a ton of salt, and most people don't even reach get enough potassium in the first place! But don't worry; its K. There are a lot of foods rich in this element, such as beans, bananas, and avocados! 

  

Iron:

The most common element by mass in the Earth isn't only used to flatten clothes! Iron forms the basic parts of many of our enzymes and proteins. It is chiefly involved in the transportation of oxygen from blood cells to organs. While too much iron can be toxic, not getting enough can lead to improper oxygen delivery, a lousy immune system and getting tired easily. Mollusks, liver, pumpkin/squash seeds and nuts like almonds and cashews are all great sources of iron.     

Iodine:

"What is this thing you call iodine, and what does it have to do with my health?" You may have never heard of this halogen as something healthy to eat before, but it actually is very important. Your thyroid gland requires iodine to create the hormones T3 and T4, which control how efficiently you burn calories. That's right; without enough iodine in your body, you'll feel fatigued and gain weight. People have actually been falling towards iodine deficiency since the 70's. I'm-a-dyin' to dine on some foods rich in iodine! Luckily there are many foods packed with this element: sea vegetables, cranberries, yogurt, and potatoes are just a few examples.    

Chromium:

Not much is known about chromium and its mysterious ways, but that it is critical in the production of insulin. Insulin is a hormone necessary to metabolism and the storage of carbohydrates, fats, and proteins. Good chromium levels have to be maintained as to avoid obesity. Chromium is rather hard to find, as foods only have a small amount per serving. Foods relatively rich in element #24 are broccoli, grape juice, grains and several spices like garlic and basil.




There you have it: five chemical elements to help you stay healthy! For more information on fancy minerals and vitamins that are good for you, check out this link. And since you bothered to read this whole post, have some bonus chemistry puns!

Q: Did you hear potassium went on a date with oxygen!?

A: It went OK..

Q: Does anyone want to hear a joke about sodium?

A: Na.

Helium walks into the bar and orders a drink.

The bartender said, "Hey, we don't serve noble gasses here!"

Helium doesn't react. 

A proton and a neutron are walking down the street.

The proton says, "Wait, I dropped an electron! Help me look for it." 

The neutron says, "Are you sure?" The proton replies, "I'm positive!"

Freebie Week

I hereby declare I am using my one and only Freebie Week for my third blog post.

Tabata Training: Is it for you?

What is Tabata training, you ask? It's a workout strategy developed in Japan by Izumi Tabata. Tabata training is a four minute, high-intensity interval workout, during which you work as hard as you can for a set amount of time, and then rest for a few seconds in-between each station. It sounds pretty extreme, and it is. If you try Tabata training, you will experience the longest four minutes of your entire life. But don't be discouraged; there are countless benefits of Tabata training, some of which I am about to list!

Pros:

• It increases both the aerobic system and anaerobic system at the same time
• It increases metabolism during and after the workout, which means that you'll still burn calories after you're done!
• It takes up less time than other workouts
• It's a very effective way to burn fat, build muscle, and boost cardio

Although Tabata can be very good, there are still a few negatives that should be considered before attempting this form of training. 

Cons: 

• This workout could be dangerous if you are a beginner, as with the high level of intensity it can be easy to pull a muscle if you're not careful
• It should be avoided if you have any sort of heart problems

It is important to remember that this is a very high intensity exercise. However, it's great for quickly improving your fitness level. If you are still interested in Tabata, here's how to do it yourself!

Getting Started:

The first thing you should do while designing your own Tabata workout is what your goals are. Are you trying to lose weight, gain muscle, or improve cardio? Or maybe a combo of these things and more? Make sure you include exercises that help in the areas you want to build on. You should plan eight different things to do, each for twenty seconds with ten second breaks. (You can time it differently if you want, but people seem to like twenty seconds work / ten seconds break for Tabata). Also, you will need a timer, weights if you need them, and a bottle of water handy.

An example Tabata workout would be:

1. Squats with weights - 20sec.
-Break - 10sec.
2. Weighted lunges - 20sec.
-Break - 10sec.
3. Push ups - 20sec.
-Break - 10sec.
4. Leg raises - 20sec.
-Break - 10sec.
5. Burpees - 20sec.
-Break - 10sec.
6. Prisoner get-ups - 20sec.
-Break - 10sec.
7. Sit ups - 20sec.
-Break - 10sec.
8. More push ups! - 20sec.


Tabata Tips:

Here are some tips from me for Tabata.

• Don't try to count the twenty seconds yourself. Time seems to go a lot slower when you're in excruciating pain!
• Know what you can do. You won't be able to use the biggest weights on the shelf at first. While testing your limits once in a while can be invigorating, you should start small.  
• Warm up and cool down. If you don't warm up, you are at a higher risk of injury, and cooling down with some stretching will make your future-self thank you!

If you have strong willpower and are looking to reach your fitness goals fast, Tabata training is for you! Having it your routine is a step towards a healthy future. Good luck, and have fun!