Week 1

---

Week 2

Week #2 Questions

What are your specific goals for the upcoming Fitness appraisal?
My goal for the 12 minute run is to be able to run 12 laps, for push ups I want to be able to do 30 of them, 50 sit-ups, 1 minute 30 second wall squat, and 2 minute plank.
What’s the point of doing a warm up?
Warm-ups prepare your muscles to receive stress when you are exercising them, that ways your muscle won’t be shocked by the intensity of your workout.
What constitutes a successful warm up?
Dynamic stretching since it warms up your muscles by getting them ready to do the required movement.
What’s the point of doing a cool down?
To prevent dizziness and to prevent blood pooling in limbs.
When is the best time to stretch and why?
After because stretching creates rips in your muscles so stretching before a workout will make you weaker
Why is stretching important?
To maintain range of motion and also increase it, also to be more flexible which is useful in general.

Week #3 Questions

On a scale of 1-10, what effort did you give the workout this week?

9 because I always try to give my best but you can never reach perfection.

List three specific examples of what would motivate you to participate in and stick to a regular exercise routine?

A partner, a clear goal for me to work toward, people to look up to.

List three specific barriers or excuses which would prevent you from doing so?

Injuries, school work, stress

What type of workouts and physical activities do you like?

Swimming and weight lifting

Do you prefer going to the studio/gym or working out at home?

I rather go to the gym, there’s more equipment

What could you see yourself doing as exercise for the remainder of your life?

Swimming

WEEK 4 QUESTIONS

How does your exercise program fit into your weekly schedule?

It fits pretty nicely since I have 7 courses, I have time to go 4 times a week, sometimes I have to go during the week-ends.
Comment on how easy or hard it is to find the time to exercise.

It is very simple, since I already have it covered I have a lot of time during weekdays except for Thursday.
What are your stress levels before and after exercise?

Basically the same, unless I am abnormally stressed for whatever reason.
What was your nutritional habit change that you chose last week to do for this week?
Did you follow it consistently?

I cut out all added sugars and focused on maximizing the amount of macro nutrients I get for the lowest amount of calories.
What will be your next nutritional goal for the following 2 weeks?

I will simply continue to do, probably will reduce the amount of calories eaten or optimize further.

WEEK 5

How many servings of vegetables should you eat each day?

2-3

Are you getting enough vegetables?

Yes

If not, how could you ensure that you do?

I already do

What are your three favorite vegetables?

Tomatoes, Parsley, Lemon

Find a recipe that includes your favorite vegetables and post on your blog.

Taboule

• 1/2 cup extra fine bulgur wheat
• 4 firm Roma tomatoes, very finely chopped
• 1 English cucumber (hothouse cucumber), very finely chopped
• 2 bunches parsley, part of the stems removed, washed and well-dried, very finely chopped
• 12–15 fresh mint leaves, stems removed, washed, well-dried, very finely chopped
• 4 green onions, white and green parts, very finely chopped
• Salt
• 3–4 tbsp lime juice (lemon juice, if you prefer)
• 3–4 tbsp Early Harvest extra virgin olive oil
• Romaine lettuce leaves to serve, optional

WEEK 6

What have been some major barriers so far in your activity plan?

I have tennis elbow and makes it very painful to do certain things like presses, push-ups and the such. I also got sick 2 weeks consecutively but these are my fault.

How have you adapted your plan to overcome these barriers?

I started doing more arm stretches to help improve my mobility and I’ve been watching how much I protect myself when leaving the house.

What solutions have you found?

Forearm stretches help my elbow in particular and small wrist exercises are helping me recover. Sickness wise, I just wear more clothes.

Have you noticed any energy level changes now that you exercise every week for the past 6 weeks?

I’ve been exercising 4 days a week for a while now, so I haven’t seen anything noticeable, the fact that I’ve been sick probably doesn’t help.

Have you started working out more than once a week? If so, when and what?\

I have been working out for more than once a week, Monday/Upper, Tuesday/Lower,Wednesday/Blog Workout, Thursday/Upper, Friday/Lower.

Get new content delivered directly to your inbox.

Week 7

Do you need to revise your original goal(s)?

No.

Are/is your goal(s) still realistic? Why or why not?

Yes, because I’ve been improving steadily.

State your new goals if they’ve changed.

I don’t have new goals

What is working in your program?

Everything

What do you need to change?

I need to watch out for my elbows, because they are injured and hurt, A LOT.

Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?

No

What effect is the activity plan having on you?

Nothing in particular other than elbow pain

Week 8

How much sleep should you be getting every night?

8 hours

Are you getting that much?

yea

If not, what could you do to ensure that you do get enough sleep?

I’m getting that much

What are the serious health effects related to insufficient sleep?

Being tired, stress, increased chances of heart disease

Give two examples of healthy snacks that you can munch on while studying.

apple, yogourt

WEEK 9

Which goals did you succeed?

Running, and flexibility
• Which goals did you not succeed?

Muscle-up
• Why do you think you did not achieve the above-mentioned goals?

Lack of specificity training
• What could you have done to succeed your goals?

Look more into that particular movement
• What did you learn throughout this process?

How results aren’t overnight and it really can take a while before I notice my improvement
• What personal goals would you like to set for yourself in 2020?

Be stronger, faster, more endurant, more flexible, have a better balance.

FINAL DANCE PROJECT