Marching Group Analysis

As the famous bodybuilder Arnold Schwarzenegger once said, “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” During my 3 years of training, I learned much about what it takes to make an out of shape person to a healthy and fit person with just the right decisions and knowledge. For instance, I learned the importance of consistency, in which in order to be actively fit and healthy, there must be consistency. As a young fitness fanatic, I

Lab 2.1 consisted of an assessment that evaluated my overall health and whether I was healthy enough to begin a fitness program. Based off of the information in this lab it was determined that I have no physical or health related conditions that prevent me from beginning a fitness program. I determined from this lab that since I am already active I would benefit the most over the course of this class from increasing the duration and intensity of my activities (Fahey, Insel & Roth, 2013, pg.48) and to maintain an overall healthy diet. The area I saw that needed a change was the amount of alcohol I consumed over the weekend. I have since cut that down to 1-2 drinks per week. I still workout five days a week and maintain a healthy diet. The changes

This behavior change project has become a huge part of my everyday life. I lost sight of how important staying in shape affects my overall mental state along with my physical well-being. Having a life that consists of so many activities such as going to school, working, and maintaining a full and happy relationship with the people I care about is hard to balance with just making time for myself. That is why keeping this three day a week workout regime over the past five weeks has been so important; it made me realize that I can make time to focus on just working on myself, and in turn, improve all other aspects of my life. Realizing of course that there are many people in this world that have real life health problems that they seek professional help for. These changes in their lives require a system or a theory that must be applied to develop a strategic an organized way to regulate or change their behavior.

    While working on this project I  have learned that physical fitness does not come easy. It takes commitment, time, and will power. Without these you can’t obtain physical fitness or maintain it. Physical fitness is not easy to gain nor is it easy to keep it. If it was then everyone would do it, but those who stick to their plan will gain enormous rewards and their life will be significantly better.

I already had an extremely busy routine, maintaining a 3,7 GPA in college prep classwork, daily golf practice, volunteering through my school and my church, SAT / ACT prep. Add to that a very full tournament & travel schedule including at least 16 multi-day tournaments nationally. How would I find the time to get fit? After many excuses & false starts, in March 2016 I committed to making a change. I needed to be healthier, and needed to improve my physical fitness and stamina to continue to improve as an athlete. I began eating a low carb, high protein diet and going to the gym as a guest every day with two of my friends. I began to see changes in my body and health and became even more motivated by seeing the results from my hard work. It became easier to manage my studies and all my other activities around my commitment to health and fitness. I earned my own gym membership and began to work out every day, even during my travel to golf tournaments. This summer I traveled throughout Florida, to Alabama, Georgia, Arizona, and Tennessee for tournaments and

This past summer, I realized that I was getting a lot more exercise compared to the school year. Aside from the occasional basketball, volleyball, or run, I do not have a set schedule or exercise regularly. As a result, I found the Behavioral Change Project the perfect opportunity to set the goal for myself of being more physically fit by exercising daily. To do so, I aimed to either play sports (basketball or volleyball) for at least 1 hour or run at least 1 mile (which includes 5 minutes of stretching beforehand) as my daily exercise. Having the objectives established beforehand made it clear to me what I needed to do to reach my goal. I also wrote down goal-facilitating behaviors (planning to run with others, to work and study effectively

I began the baseline measurements on a Wednesday, timing and recording the length each time I exercised for 14 days. I graphed the results, and determined the average length of each session. With this information, and professional guidelines, I set my goal to a minimum 30mins per session, and at least 3 sessions per week. I determined the goal was realistic, based on the baseline results, and my exercise history. I then implemented the program for a further 14 days, using reinforcers. When I achieved my daily goal, I allowed myself time to play my computer game; and when I achieved my weekly goal, I went out with my friends on the weekend. On the days I didn’t achieve my goals, I did not allow myself to play the computer, or go out with friends.

At the start of 2016 I had been consistently achieving my fitness goals. I fell off of the wagon while trying to meet the demands of life. I wondered why my inspiration had faded. The answer came to me while reading “Be Obsessed or Be Average” by Grant Cardone; I realized that my inspiration never left, but rather, I hadn’t adjusted my goal appropriately based on my progress. After gaining this perspective, I was able to reestablish my goal. Additionally, I now know how to adequately adjust my goal when I my inspiration dwindles.

Okay, let us get you guys up to speed! So for the past few days and the week before that. I began an experiment or a theory if you will about the differences of having a daily routine versus doing absolutely nothing. The experiment that was conducted ultimately lasted for about two weeks. The data that I was able to attain was expected. Over the past couple of days, I had 4 practices and a competition for marching band, unlike the other week where we did only visuals (which wasn't physical at all). It comprises of a lap around the track, lower abdominal and leg workouts to strengthen the core and stretch out the body. The goal was to do as many as we could do during that time period, but for the data to be consistent. On Sundays around six o'clock where the temperature is colder, I repeated the same workout with the equipment I own in order to get data from the time I was lazy and working out daily. However, just counting how many times I can do a pushup or

In this paper I will start out by talking about 4 tests from my freshmen year. One baseline test I took was the 12 minutes swim test; during the baseline I got 17 walls in the allowed 12 minutes. On the post 12-minute swim I reached a total of 21 walls. I can see visible progress/improvement during the 12-minute swim; I gained a total of 4 walls during the posttest. There was a change because I was constantly doing physical activity through hockey on and off the ice. Outside of school and hockey I did not do any other physical activity. I had a great attitude toward doing these exercise I was not on a healthy eating choice but exercising a lot helped. I was not ill and did not have an injury during this time. My short-term goal is to keep exercising

The week has been very busy, been working hard in the gym and I’m now learning olympic weightlifting movements to help with my conditioning. We also had testing this week which was loads of fun. I was able to power clean 85 kg, Deadlift 140kg and increase my weighted pull-up to 25kg. There is more testing to be done on my other lifts but for now I’m really happy with my progress. I haven’t seen much change in weight but I think all I need to do is increase my uptake in food a bit more and I should be sorted.

I have decided to reevaluate my plan because the strategies anticipated did not work due to school work, work, and taking care of the family. I planed to participate in physical activities five times a week over a duration of one hour and a half daily. Unfortunately, it was unrealistic knowing that my schedule was too constrained to follow the plan. Instead, I decided to reset my goal to workout three days a week for a period of forty minutes each day. I have changed the entire routine of my goal to make sure that I remain active. First, I froze my gym membership, second I ordered dancing video tapes since I like to dance to incorporate movements into my busy life, and lastly, for this week , I have been using YouTube videos as a form of

During this week, I can say there was no progress made compare to last week, which in my opinion make me sad. On one side, I can understand why I didn’t make any progress. During the beginning of the week I start the week in a good way. I start to eat healthy with no junk food and exercise. But later on, the week I didn’t do the best. I start to eat junk food like chips and ice cream. The worst part was that I didn’t exercise for four days straight, which is bad. On average one should exercise 60 minutes and at least five days (think that’s average). I could say that this is my worst week then it comes to exercising because I never been this much since exercising. For next week, my goal is to improve my exercising at least 5 days. Also, for

The first week of converting our sedentary lifestyle to one more active and productive will be a challenge. This week should involve developing a mental state to prepare for each day that will come, and discovering the true workout plan

I began to slack off on my exercising, being that I could already lift a great deal more than any of my friends, not to mention I had gained an additional five pounds bringing my total weight gain to twenty pounds. Adding even more difficultly to maintaining my exercise routine, I took on a career as a traveling salesman, requiring me work long days and living out of hotels most of the year. I also continued in poor eating, abuse alcohol, and sleep for only a few hours a night. Over the next two years of irregular and undedicated exercise, I had lost ten pounds and nearly all my strength. I began to notice my life style had suddenly taking a toll on my overall health, sending me to the emergency room on several occasions. I soon realized that I needed to make a change in my life style or it was going to destroy me. I again turned to exercise for the answers I needed to make the change. I had heard many times before, while talking to other people who worked out, that it is very important to eat healthy, get enough sleep, and avoid alcohol if I wanted to see results from exercising. I was always quick to brush off advice like this, because I seemed to be making progress without following such strict rules, but I knew now that I need to make a change. I set out to achieve a healthy life style and began to use exercise as a source of