Saint Lambert International is a proud member of the South Shore Interscholastics Athletics Association (S.S.I.A.A.). As a member of the association, SLI proudly participates in many of the sports leagues.
Message from the SLI Physical Education Department
How to Avoid Becoming a Couch Potato During the Quarantine (A physical activity workout/resource guide)
Objectives:
1) To maintain and adopt a healthy, active lifestyle by engaging in various forms of physical activity
2) Discover fun, easy and new ways to keep active at home with little to no equipment (when there's a will there's a way 😉)
3) Encourage others to partake in these activities (people within your household, do a video chat with friends where you all do the same workout, etc)
4) Stay motivated and positive
5) Try to do 30 minutes (or more) of physical activity per day. Depending on the weather conditions and your schedule, we suggest varying the activities each day, which will also help with motivation by not always doing the same thing.
Keep in mind, if you have any questions or would simply like to tell us about the physical activities you did (how you felt before, during, after) and what you have accomplished, we would be more than happy to listen and give feedback or words of encouragement. You are also more than welcome to send us ideas of workout ideas or videos and we can share them if you like. You are all rock stars!!!
Also, no matter what physical activity you choose to do, it is always highly recommended to do a warm up (just like in your physical education classes 😉). Below are a few YouTube links for warmups to get you activated:
a) https://www.youtube.com/watch?v=A-sKIXKLpF8 (Activation- 5 minutes)
b) https://www.youtube.com/watch?v=4Ztw6-0pHjo (Dynamic stretching- 18 minutes)
c) https://www.youtube.com/watch?v=F10EfEjR_y8 (Dynamic stretching for athletes- 6 minutes)
Now for the fun stuff! Listed below are various methods and ways you can stay physically active and healthy during the quarantine. You will notice that each form of training will have suggestions of multiple activities you can try. Please choose the activities based on your interests, abilities, and what you have access to (we are not telling you to go out and buy a whole gym set or cardio machines like treadmills). Don't be scared to try new things!
Muscular Activities
Complete/Total Body
Abdominals
Cardiovascular Activities
The following is a link to a document with more activities as well as feedback that you send us to add as resources for your peers.
Objectives:
1) To maintain and adopt a healthy, active lifestyle by engaging in various forms of physical activity
2) Discover fun, easy and new ways to keep active at home with little to no equipment (when there's a will there's a way 😉)
3) Encourage others to partake in these activities (people within your household, do a video chat with friends where you all do the same workout, etc)
4) Stay motivated and positive
5) Try to do 30 minutes (or more) of physical activity per day. Depending on the weather conditions and your schedule, we suggest varying the activities each day, which will also help with motivation by not always doing the same thing.
Keep in mind, if you have any questions or would simply like to tell us about the physical activities you did (how you felt before, during, after) and what you have accomplished, we would be more than happy to listen and give feedback or words of encouragement. You are also more than welcome to send us ideas of workout ideas or videos and we can share them if you like. You are all rock stars!!!
Also, no matter what physical activity you choose to do, it is always highly recommended to do a warm up (just like in your physical education classes 😉). Below are a few YouTube links for warmups to get you activated:
a) https://www.youtube.com/watch?v=A-sKIXKLpF8 (Activation- 5 minutes)
b) https://www.youtube.com/watch?v=4Ztw6-0pHjo (Dynamic stretching- 18 minutes)
c) https://www.youtube.com/watch?v=F10EfEjR_y8 (Dynamic stretching for athletes- 6 minutes)
Now for the fun stuff! Listed below are various methods and ways you can stay physically active and healthy during the quarantine. You will notice that each form of training will have suggestions of multiple activities you can try. Please choose the activities based on your interests, abilities, and what you have access to (we are not telling you to go out and buy a whole gym set or cardio machines like treadmills). Don't be scared to try new things!
Muscular Activities
Complete/Total Body
- Dumbbell workout, but if you do not have dumbbells you could use cans or jars of pasta sauce instead (36 minutes) https://www.youtube.com/watch?v=g1oAOl_sXow
- No equipment (33 minutes) https://www.youtube.com/watch?v=YCqXZKaBi4g
Abdominals
- (14 minutes) https://www.youtube.com/watch?v=O-5H57SvYjs
- Abs & Back (10 minutes) https://www.youtube.com/watch?v=uHp4Scl1_Gw
- Abs High Intensity (17 minutes) https://www.youtube.com/watch?v=qGodKEIoxU0
- Abs & Upper Body (15 minutes) https://www.youtube.com/watch?v=qiVpPaGb430
- Cardio-Abs (11 minutes) https://www.youtube.com/watch?v=1B9Ymu6iU3s
- Pilates (15 minutes) https://www.youtube.com/watch?v=vX4wn1EAM88
- (4 minutes) https://www.youtube.com/watch?v=RkSshNWNCMc
- Dumbbell (21 minutes) https://www.youtube.com/watch?v=km4h2_IXBZY
- Beginner-Legs (13 minutes) https://www.youtube.com/watch?v=FbuzK6J_kZs
- Buttocks & Thighs (12 minutes) https://www.youtube.com/watch?v=yVA3Wq0Isr8
- Pertinent YouTube Channels: Blackburn Athletics, POPSUGAR Fitness
- Cha Cha Slide Plank (repeat until 30 minutes are up) https://www.youtube.com/watch?v=x_YFkVSp34s
- Bring Sally Up Push Up (4 minutes) https://www.youtube.com/watch?v=41N6bKO-NVI
- Bring Sally Up Squat Challenge (5 minutes) https://www.youtube.com/watch?v=lNteqLI-9-0
- Baby Shark Abs (2 minutes) https://www.youtube.com/watch?v=LurCQ9XGkt0
Cardiovascular Activities
- Athletic/Sporty Cardio
- Kickboxing (90 minutes) https://www.youtube.com/watch?v=OqepVg6sh9c
- Cardio fitness (25 minutes) https://www.youtube.com/watch?v=QiwGEVwWf0A
- Cardio fitness (19 minutes) https://www.youtube.com/watch?v=HM_a_dzwY8I
- HIIT cardio (25 minutes) https://www.youtube.com/watch?v=HM_a_dzwY8I
- Various HIIT workout videos on the FitnessBlender page on YouTube
- Dance Cardio (yes dancing can be a workout, I challenge you!!!)
- https://www.youtube.com/watch?v=P9XuGzvDOi4 (32 minutes)
- Cardio Reggaeton (17 minutes) https://www.youtube.com/watch?v=-ee1ScYr-ZE
- https://www.youtube.com/watch?v=bSsnxx_r2N0 (31 minutes)
- Steps
- 25 Exercises on Steps for Beginners (4min19) https://www.youtube.com/watch?v=rBS3zbUbozM
- Steps workout for intermediate to experts (3min56) https://www.youtube.com/watch?v=olZUnp04JwA
- For advanced individuals (1min57) https://www.youtube.com/watch?v=rZnG7mIfc6I
- Elliptical
- HIIT for Beginner with Intervals of High Intensity (23 minutes) https://www.youtube.com/watch?v=bIE0byxi6rk
- HIIT for Intermediate with Intervals of High Intensity (31 minutes) https://www.youtube.com/watch?v=eZIpDDnhaqg
- HIIT for Experts with Intervals of High Intensity (45 minutes) https://www.youtube.com/watch?v=osxFxsRnVqw
- Bicycle
- Spinning for Beginner (10 minutes) https://www.youtube.com/watch?v=XVlXHG-P9YY
- Spinning for Intermediate- HIIT Endurance (25 minutes) https://www.youtube.com/watch?v=4Hl1WAGKjMc
- Spinning for Intermediate- HIIT Intervals of High Intensity (20 minutes) https://www.youtube.com/watch?v=wBurKQX7h4Q
- Spinning for Intermediate- HIIT Intervals of High Intensity (30 minutes) https://www.youtube.com/watch?v=vDKnTjpccf4
- Spinning for Experts- HIIT Intervals of High Intensity (30 minutes) https://www.youtube.com/watch?v=ZiGE3-L4vyg
- Spinning for Experts- HIIT Sprint Intervals (45 minutes) https://www.youtube.com/watch?v=mv0H9iCz8Ms
- Spinning for Experts- HIIT Intervals of High Intensity (35 minutes) https://www.youtube.com/watch?v=AiDD_aqdnK0
- Go for a bike ride outside weather permitting
- Running (outside or treadmill)
- The application Nike Run Club allows you to create a personalized training program adapted to your level and abilities, as well as your objectives (works on Apple, Android and computers). If you download the application, you will find running programs for 5km-10km-Half Marathon-Marathon lasting anywhere between 8-18 weeks. Obviously do not try the Half or full Marathon training programs if you are a beginner runner.
- Beginner- Six-Week beginner 5km Training plan: https://www.runnersworld.com/uk/training/5km/a760067/six-week-beginner-5k-schedule/
- For treadmill- Interval Training (19 minutes) https://www.youtube.com/watch?v=BjylrOuqiT8
- For treadmill- Interval Training (23 minutes) https://www.youtube.com/watch?v=vBVoodacTf8
- For treadmill- Interval Training (27 minutes) https://www.youtube.com/watch?v=yepMNMzfrCE
- For treadmill- Interval Training (31 minutes) https://www.youtube.com/watch?v=-W_8e357wYA
- Walking (yes also a workout!)
- To learn the benefits of walking, as well as get an example of a workout training program that requires you to go out 3x/week:https://cardiopleinair.ca/lentrainement-par-la-marche-et-ses-bienfaits/
- We encourage you to go for a walk every day, especially on the sunny days if you can (as does the Premier Francois Legault), as long as you are two people (NO groups!) and keeping a 2m distance apart (safety first 😉)
The following is a link to a document with more activities as well as feedback that you send us to add as resources for your peers.
Volleyball
Mr. Chan, Ms Hughes, Mr. Quilatan, Mr. Sun and Ms. Galiana are proud to be coaching our volleyball teams as we compete for more banners in the SSIAA leagues this year. |
Curling
The curling team will once again be competing in the SSIAA this winterunder the guidance or Ms. K Oertle. |
Track and Field
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Golf team
This year SLI had 6 athletes represented at the SSIAA golf tournament in St.Basile. All athletes competed very well with our junior girl golfer winning the SSIAA title. |
Cross Country
As is the case every year, SLI has a strong team under the knowledgeable coaching of Ms. Hughes and Mr. Cloutier. The team is looking to continue the SLI winning tradition at the SSIAA competitions. |
Badminton
The badminton teams will once again be coached by Mr. Chan and Ms. Hughes. They will be participating in 3 SSIAA tournaments. This year’s team competed very well and won 3 banners. |
Boys Soccer
This year, SLI is fielding 2 teams in the SSIAA. Both our juvenile and bantam teams will continue the tradition of strong teams competing for the banners. All games can be found on the calendar. |
Girls Field Hockey
This year, SLI is fielding 2 teams in the SSIAA. Our juvenile team is comprised of the most talented field hockey athletes in our school. Our bantam team is filled with young eager athletes looking to leave their mark on the athletic world. All their games can be found in the calendar. |