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.

Track and Field

Under the expert eye of coach Ms. Hughes, SLI competes in many disciplines in the SSIAA, regional and provincial Track and Field tournaments.

Beach Volleyball

SLI competes in the RSEQ beach volleyball tournament held every May and June.

Volleyball

SLI continues to capture SSIAA banners year after year in volleyball. Nader the coaching of Mr. Chan, Ms. Hughes, Mr. Sun, Mr. Q. Ms. Galiana, Mr. Blanchard, MR. Bell and Mr. G.

Curling

SLI has a proud tradition of success in the SSIAA curling league. Under the coaching of Ms. Oertle and Mrs. Maize, we continues to be a strong force in the league not to be reckoned with.

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

1. 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
   
2. No equipment (33 minutes) https://www.youtube.com/watch?v=YCqXZKaBi4g

Abdominals

1. (14 minutes) https://www.youtube.com/watch?v=O-5H57SvYjs
   
2. Abs & Back (10 minutes) https://www.youtube.com/watch?v=uHp4Scl1_Gw
   
3. Abs High Intensity (17 minutes) https://www.youtube.com/watch?v=qGodKEIoxU0
   
4. Abs & Upper Body (15 minutes) https://www.youtube.com/watch?v=qiVpPaGb430
   
5. Cardio-Abs (11 minutes) https://www.youtube.com/watch?v=1B9Ymu6iU3s
   
6. Pilates (15 minutes) https://www.youtube.com/watch?v=vX4wn1EAM88
   

Upper Body

1. (4 minutes) https://www.youtube.com/watch?v=RkSshNWNCMc
   
2. Dumbbell (21 minutes) https://www.youtube.com/watch?v=km4h2_IXBZY
   

Lower Body

1. Beginner-Legs (13 minutes) https://www.youtube.com/watch?v=FbuzK6J_kZs
   
2. Buttocks & Thighs (12 minutes) https://www.youtube.com/watch?v=yVA3Wq0Isr8
   
3. Pertinent YouTube Channels: Blackburn Athletics, POPSUGAR Fitness
   

Challenges!!! Be warned, these are pretty tough!

1. Cha Cha Slide Plank (repeat until 30 minutes are up) https://www.youtube.com/watch?v=x_YFkVSp34s
   
2. Bring Sally Up Push Up (4 minutes) https://www.youtube.com/watch?v=41N6bKO-NVI
   
3. Bring Sally Up Squat Challenge (5 minutes) https://www.youtube.com/watch?v=lNteqLI-9-0
   
4. Baby Shark Abs (2 minutes) https://www.youtube.com/watch?v=LurCQ9XGkt0
   

Cardiovascular Activities

1. Athletic/Sporty Cardio
1. Kickboxing (90 minutes) https://www.youtube.com/watch?v=OqepVg6sh9c
2. Cardio fitness (25 minutes) https://www.youtube.com/watch?v=QiwGEVwWf0A
3. Cardio fitness (19 minutes) https://www.youtube.com/watch?v=HM_a_dzwY8I
4. HIIT cardio (25 minutes) https://www.youtube.com/watch?v=HM_a_dzwY8I
5. Various HIIT workout videos on the FitnessBlender page on YouTube
   
2. Dance Cardio (yes dancing can be a workout, I challenge you!!!)
1. https://www.youtube.com/watch?v=P9XuGzvDOi4 (32 minutes)
2. Cardio Reggaeton (17 minutes) https://www.youtube.com/watch?v=-ee1ScYr-ZE
3. https://www.youtube.com/watch?v=bSsnxx_r2N0 (31 minutes)
   
3. Steps
1. 25 Exercises on Steps for Beginners (4min19) https://www.youtube.com/watch?v=rBS3zbUbozM
2. Steps workout for intermediate to experts (3min56) https://www.youtube.com/watch?v=olZUnp04JwA
3. For advanced individuals (1min57) https://www.youtube.com/watch?v=rZnG7mIfc6I
   
4. Elliptical
1. HIIT for Beginner with Intervals of High Intensity (23 minutes) https://www.youtube.com/watch?v=bIE0byxi6rk
   
2. HIIT for Intermediate with Intervals of High Intensity (31 minutes) https://www.youtube.com/watch?v=eZIpDDnhaqg
3. HIIT for Experts with Intervals of High Intensity (45 minutes) https://www.youtube.com/watch?v=osxFxsRnVqw
   
5. Bicycle
1. Spinning for Beginner (10 minutes) https://www.youtube.com/watch?v=XVlXHG-P9YY
   
2. Spinning for Intermediate- HIIT Endurance (25 minutes) https://www.youtube.com/watch?v=4Hl1WAGKjMc
3. Spinning for Intermediate- HIIT Intervals of High Intensity (20 minutes) https://www.youtube.com/watch?v=wBurKQX7h4Q
4. Spinning for Intermediate- HIIT Intervals of High Intensity (30 minutes) https://www.youtube.com/watch?v=vDKnTjpccf4
5. Spinning for Experts- HIIT Intervals of High Intensity (30 minutes) https://www.youtube.com/watch?v=ZiGE3-L4vyg
6. Spinning for Experts- HIIT Sprint Intervals (45 minutes) https://www.youtube.com/watch?v=mv0H9iCz8Ms
7. Spinning for Experts- HIIT Intervals of High Intensity (35 minutes) https://www.youtube.com/watch?v=AiDD_aqdnK0
8. Go for a bike ride outside weather permitting
   
6. Running (outside or treadmill)
1. 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.
   
2. Beginner- Six-Week beginner 5km Training plan: https://www.runnersworld.com/uk/training/5km/a760067/six-week-beginner-5k-schedule/
   
3. For treadmill- Interval Training (19 minutes) https://www.youtube.com/watch?v=BjylrOuqiT8
4. For treadmill- Interval Training (23 minutes) https://www.youtube.com/watch?v=vBVoodacTf8
5. For treadmill- Interval Training (27 minutes) https://www.youtube.com/watch?v=yepMNMzfrCE
6. For treadmill- Interval Training (31 minutes) https://www.youtube.com/watch?v=-W_8e357wYA
   
7. Walking (yes also a workout!)
   
1. 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/
2. 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.

Cross Coutnry Running

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 wining tradition at the SSIAA competition.

Badminton

the badminton teamsa once again represented SLI in the SSIAA. This year under the guidance of coaches Ms. Hughes and Mr. Chan, the team captured 2 banners.

Soccer

This year, SLI fielded 3 teams in the SSIAA (2 boys and 1 girls). All 3 teams represented SLI very well under the coaching of Mr. Quilatan, Ms. Legeswarren, Ms. Bartucci, Mr. Adamowich and Mr. Aquiar.

Girls field Hockey

This year, SLI fielded 2 teams in the SSIAA league. Our juvenile team is comprised of the most talented field hockey athletes in our school. Our bantam team is filled with young and eager athletes looking to leave their mark on the athletic world. Under the coaching of Ms. Hughes and Ms. Bantam.