Personal Fitness Plan

Hopefully, I can lose even more. I want to slim down for a couple reasons. For starters, my aging joints have no business toting around 20 extra pounds of fat. Next, I want to be able to fit into my size 36 khakis that have been hanging in my closet for the last twenty years. I tried them on this morning, and they’re still a size too small. When I regain my appetite within the next couple days, I need to take specific measures to ensure my goals. This goal gives me the motivation to go back to where I was last year, and start running 20-25 miles each week. I pledge also to start hitting the weights more in gym because every weight loss expert I’ve talked to say that lifting builds muscle and muscle burns calories in ways that fat can’t. And finally, I should burn into my brain the happy picture I took today of the scale: 217.2. I can slice more

I started very slow. My first week I must have gone to the gym about two times.

B. To change my diet, and improve my health I can do a list of things. First I would say that I could definetly eat more vegetables and fruits. In class, we said that seventy percent of the food we consume each day should be vegetables or fruits, because they help heal the body. I won’t lie, seventy percent of the food I eat a day is proteined-based, so I could start by going 40/40 with the vegetables and protein. The other twenty percent would be fats, sugars, and carbs. This would be the start, and as I get used to it I’d take another ten percent off of protein and put it to vegetables/fruits. To improve my health I will do this until my diet consist of seventy percent of vegetables, and fruit per day. I can also drink more water than, and eat less snacks/junk food.

After the birth of my fourth son, I left work and became a full-time mom. One would think that having four boys would be an exercise program of its own, but the pounds kept creeping on. Finally, when my 5 foot 4 inch frame reached 160 pounds despite the constant experimentation with one weight loss drug after another, I knew things had to change. I had recently gone for my annual check up and now I had high cholesterol as well. I was now on a mission. I decided to take advantage of my stagnant gym membership, signing the kids and myself up for some much needed exercise classes. I figured if the kids had an obligation to be there, I would force myself to be there as well. Each day we packed ourselves up and made our way to the gym. Some days I would join in the kids class, they liked me being there and it was nice to spend some fun time with them. As far as my diet went, I decided to do away with processed foods in my diet. I needed to curb my meat intake, (even though I am not a big meat eater to begin with), and get my cholesterol in check as well. I made a promise to myself that I would only use cholesterol medicine as a last resort. Well, In a matter of 2 months, I am down 17 pounds and counting. I never thought I could do it. I spent all of my life until my last son was born fluctuating between a size 4 and 6 but then completely lost control. I have now regained that control. I am back into a size 6 and aspire to get back into a size

I have had so many things on my plate recently. With more school assignments, devoting more time to TrojanVision, planning events, and traveling my diet and exercise routine has been put on the back burner.

Losing weight, looking/feeling better, feeling healthier sounds great for wanting to exercise, but that is not my purpose. I want to better my health by following an exercise program, to look in the mirror be happy with what I see, nevertheless pull off the clothes my parents say I spend too much money on. I love feeling luminous and positive way more than feeling insecure and feeling tired after walking up/down a flight of stairs. The past weeks I have gone to the gym to workout with my parents, accompanied my Mother’s zumba sessions, and stretched at home with my Mother.

Personally i now have kept up with the jogging and can now jog up to forty five somtimes fifty minutes somthime i could not have sceen myslef doing five years ago before i started working out and taking exercise seriously. Completing this i feel more confident in myslef and only see it improving the more i exercise.During the course of this assigement my spouse Samantha was my support person who was extremly helpful when it came to keeping me on track and making sure i stick with it to the end. There was times when i would get frustrated and she seemd to be able to take my mind of the problem so i could complete my goal. One thing i found was missing was communicating with other class mates to see how there progress was coming along. Which can also help motvaite people in achiving there goals this could have been improved by me personally being invlved in the group facebook page and communcating with peers more on this challenge to get feed back and mabe even constructive information that could have helped me along the process. In the end i found this challange was a great assigement to get people more invloed in their own health and to take action of healthy

The two week program made me apply the concept of FITT. This acronym stands for Frequency, Intensity, Time and Type. Frequency refers to how often you exercise. It 's the balance of how much you do or don 't work out. Intensity is described as how hard you exercise. It’s how much you push yourself. As we all know, time is the amount of time you spend exercising and how long you do so. With Type, it is what type of exercise you undertake in the workout process. I will be using all four of these in my two week program as I exercise.

I began this fitness journey when I noticed my feet hurt after going to the mailbox. It also did not help that my family gained weight quite easily, and my family has a very alarming health history. Although, there are not any drug addictions, diabetes runs in the family. I resorted to Xylitol and Coconut sugars as a health prevention plan. My grandfathers died of heart attacks and hypertension, my great grandmother died from cancer, and my uncle died of a stroke. They all were overweight from poor eating habits. I decided to not follow in their

During week #4, I can say that I’m proud of seeing some progress in my short goal and long term goal. My first short term goal is to lose 10 lbs. by April 10, which I have already lost 3 lbs. in total up to this date. I’m very proud of myself and I can say that being constant with my exercise has to help me lose that weight. I can’t say that my diet has helped because I have been eating junk food during the week. But in the other hand, my diet in improve in the part of eating more fruit and vegetables in every meal. I also learned, that exercising bust your energy and stress level go down. This was something that I didn’t believe was true before trying this out, there’s no reason I didn’t. My support system has really helped with motivating

As counselors we are required to take care of one’s mental health and wellness. We have holistic, nurturing and client- centered training. In doing so many counselors help their clients out by making a Leisure wellness plan. This plan is something that a client or individual can follow to keep themselves healthy and active. A Leisure plan is something that makes you help yourself feel better emotionally, mentally and physically. As stated by Elizabeth Venart a private practitioner (2011), “ The Importance of self-care is overtly discussed and modeled by faculty, and the curriculum of each course includes an emphasis on self-assessment and reflection as well as the development and implementation of concrete wellness plans and practices”(p.47). Leisure is seen as relaxing but at the same time working to take care of yourself to create the best version of you.

This dietary analysis project showed me how much I really do eat in a day and that everything that I do consume is not the best for my health. I think the things that may influence my eating habits are my family and friends. Both sides of my family loves to cook which usually means high calorie and high fat food. My parents always taught me to not waste food and to always eat everything I was given, even though I learned in the class later back that the habit of cleaning your plate is not always the healthiest thing to do for yourself. But, I grew up thinking this so my parents telling me this has made a huge impact on my eating habits. They also taught me how important it was to eat a lot of fruit and vegetables as well. I have carried this with me throughout the years and always try to get enough into my diet. Usually, when my friends and I go out when like to go to a restaurant to eat which means we are not worrying about how much we eat and what we are eating. This has influenced my eating habits because everytime I hang out with friends, I automatically think we have to get the unhealthiest food .

During this break, I did not really feel like cooking much, so I stuck to care packages from my mama and my mom in law. However, when I did cook, I stuck to basic quick and easy quick stir fry’s or salads, so I could at least stick to my “healthy eating” mindset/goal. In terms of my goal to walk on the treadmill for 45 minutes 4 times per week, I certainly achieve this. Reflecting on my log, I averaged 4 days a week, once and a while I achieved less, simply due to the fact that life is busy. However, generally during those weeks where I missed a cardio session, I tried to eat extra clean to avoid the increased caloric intake. I definitely noticed a positive increase in my mood during these last few weeks. I noticed that going to the gym became less of a chore, and more of a personal want. I caught myself telling people that I could only hang out once I went to the gym, or that I could only go for dinner if we did cardio first. This felt very rewarding, and I am pretty disappointed that I cannot continue this routine for 6 weeks. However, I made myself a promise that as soon as I am cleared, I am going to continue with this goal, hopefully increasing the goal to 5 times a week so make up for lost time. One

Most of us are well aware of the benefits of being active as opposed to living a sedentary lifestyle. Here are some suggestions for starting and/or maintaining a workout routine and sticking to it. Don 't lose sight of your fitness goals; use these five simple tips to stay motivated.

You did it! You logged long hours of sweat equity and cleaned up your diet. You reached your goal weight. Now, you don't know that to do.