Week #2 Questions

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

The Tabata workout. I find I can stay at a comfortable level of intensity for longer with 20 second intervals of working out and 10 second intervals of rest.

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

On a day-to-day basis, I would say I am moderately stressed. After working out, the stress is still there, but it’s more of a minimal stress.

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

I feel motivated to follow the workouts because I want to get into shape and in combination with eating well, lose some weight.

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

7-10 servings. I do get enough. I ensure that I do by having at least 1-2 servings with every meal, and then all my snacks consisting of fruits or vegetables.

• Identify the 6 essential nutrients.

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

• Identify 4 carbs that we should eat more of.

– Legumes, such as lentils, peas and chickpeas.

– Whole grains, like quinoa and brown rice.

– Nuts and seeds, like almonds, walnuts, and chia seeds.

– Fruits, such as apples, avocado, and grapefruit.

• Identify 4 carbs that we should eat less of.

– White breads, pastas or rice.

– Fruit juices or sodas.  

– Cookies or muffins.

– Sugary cereals.

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

– I believe I need to limit my intake of carbs containing white grains, and swap them out for healthier carbs like the ones I previously listed above. White breads, pastas, rice and so on are considered refined carbs that include mostly sugar and processed grains while lacking fibres and nutrients.