Wellness Workout Plan

Power Hour Fitness will be located at 105 Merchant Street, Ste. Genevieve, MO 63670. This space was selected by Ms. Bauman, Ms. Kreitler, and Ms. Schmidt as a 15,000 square foot stand-alone industrial space, located in the downtown, historic district of Ste. Genevieve. The building consists of a single story building with an open area for equipment, three fitness rooms, two massage rooms, two bathrooms, office and a locker room. The massage rooms will each have a bed and shelving with massage utilities. The fitness rooms will be filled with equipment. One will have exercise bikes, another will having yoga utilities, and the third will have weights and exercise balls all for classes provided by the personal trainers. There will be two bathrooms at the facility, one for men and another for women. In these bathrooms, there will be

As you have mentioned, Fair (2011) presented that physical wellness has numerous components like medical, pharmaceutical and drug, nutritional, aerobic capacity, muscular fitness, flexibility, and body composition wellness. What is my assessment for my physical wellness? The stage of my physical wellness has been in contemplation stage. Fair (2011) described that stage as the patient being aware that he/she is engaging in behavior that could lead to a health problem but still uncertain which approach to follow. “Despite the benefits of regular exercise and healthy eating, most people have difficulty beginning and maintaining positive behavioral changes” (Brinthaupt, Kang, &

Recently I have been motivated by my friend Adrian’s life changing decision of putting behind his desire of just letting go and being determined to live a healthy life. I have always had an active life and enjoy playing sports but figured that it wouldn’t be enough and I am currently on a diet which has cut down on my calorie and sugar level intake. Nowadays I take the time to read nutrition labels and measure portion sizes which make a great difference. Every now and then I have a break and consume foods that are not healthy but I now I am doing better now. It is a constant struggle to not get tempted into a delicious looking pizza or some perfectly rounded donuts but I stay motivated to achieve my

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

“Just Dieu it!” A play on words that morphs the pronunciation of my unique Vietnamese last name with the famous Nike slogan. This is my life motto and my personal strengths resonate with it. I find myself to be someone who is self-driven when it comes to starting things, whether it be homework or heading to the gym. But starting something is only half the battle. Reflecting on the past several months of my junior year, I have had trouble sticking with any routine that I try to establish. Breaking any routine would cause a snowball effect. Academically speaking, missing one-class lecture after another would de-motivate me to the point where I would cram for the class midterm the night before. Waking up too late to exercise for one

My goal for this fitness program is to lose weight and gain muscle strength and the way I am going to achieve my goal is using the magic bullet: diet and exercise. My current weight at the start of this project is 230.0 pounds. I will be going to the gym five days out of the weak and I will also start a dieting plan as well. My workouts will include upper body, lower body, abs, and at least thirty minutes of cardio at the end or before each workout. The upper body will include chest, arms, shoulders, and back on Mondays and Thursdays. The lower body will include legs, calfs, lower back and hips on Tuesdays and Fridays. Abs will be just abs with cardio on Wednesdays. Leaving me with Saturdays and Sundays to use as rest days and giving my muscle a chance to rebuild and grow.

The behavior I have chosen to do my modification program on is increasing the amount of time I work out every time I go to the gym until I reach my target goal. My target goal is to work out for an hour and half every time I go to the gym in the morning. When I go to the gym I will be taking a stop watch to time the amount of time I work out to verify that I reached my goal as well as mark my calendar every day that I go stating how long I worked out for. To make sure I was committed to the goal I wrote down six reasons/benefits of making this behavior change that are both short term and long term. They are feeling better about myself throughout the day, getting to wear the dress I want to be able to fit by my birthday on July 24th, increasing my endurance for marathons, improving my mood, sleeping better, also something to enjoy doing with my husband. There are many more but these are the ones I placed on my bathroom mirror, on my desk lamp at work, on my dashboard in my car, the table next to my front door that holds my gym bag and shoes, on my fridge and in my husband’s truck in case he drives. I also let my husband know my goal and also invited him to come with me so he could monitor that I am actually sticking with my plan daily. I also had stated the table next to the door holds my gym bag and shoes so if I was to walk outside I automatically see them there taunting me to take them and go to the gym. I also put a reminder on my phone each day of my goal and why it

For the Cardiovascular Fitness chart my rating is at poor. I wasn’t surprised at my rating because in high school I use to run indoor track, play lacrosse and I was on the crew team (number 8). Therefore I use to be able to run for 12 minutes without walking, I was able to pace myself and my breathing. I had more control over my body. I’m not satisfied with my current rating because I know what the factors of being unhealthy can lead to. Diabetes, Cancer and heart disease run in my family, therefore I should be a lot more active then I am. Since I have took the 12 minute run I have took my fitness in my own hands. I have been mediating morning and night to keep my stress down, find my inner self, as well as increase my confidence. I have learned that stress can increase body fat as well, and before mediating I use to always stress about every single thing and was depressed often. Another thing I have done to improve my cardiovascular fitness rating, is yoga, twice a day. The last step I have taken for improvement is I eat at least two salads a day and I drink mainly water. With eating the two salads a day I make sure to cut out my snacking on things like candy. I also make sure to get plenty of veggies in my salad and I have changed my salad to a light dressing. The change I feel inside is incredible and it helps me to stay positive with my fitness. In the future I would like to be able to run 12 minutes and my rating changes from poor to good. Also I would like to add

I have always wanted to make a workout plan and a meal plan, but I never had the motivation to do it. One thing I have learned about myself throughout my project is that I need a little push every now and then to keep me going. I find it intriguing how in society, when people think about health and fitness they think six pack and abs. In reality, it has a lot more aspects both mentally and physically. Part of my fascination with boxing has to do with my mental health.

There are five components to fitness: body composition, cardiorespiratory endurance, flexibility, muscle strength, and muscle endurance. Body composition is the amount of muscle, bone, fat, etc. that makes up our bodies. Cardiorespiratory endurance is the body’s ability to provide enough energy to sustain submaximal levels of exercise continuously. Flexibility is the movement available at the joints, usually controlled by the length of one’s muscles. Additionally, muscle strength is the ability of muscle to exert a force to overcome resistance. Muscle endurance is the ability of muscle to make repeated contractions over time. Each of these components has grown during my time in VWIL.

The goal I chose is to live a healthy lifestyle which in terms will add years to my life. In this transformation I chose to eat healthier, exercise more, drink plenty water and add supplements to my personal wellness plan. I will devote a significant amount of time to each area of this wellness plan over the next eight weeks to get the ultimate results. Below are specific goals and a plan of action that I will be doing over the course of eight weeks; in an effort to make lifestyle changes. I will be reviewing the various area of my health deciding which areas I would like to make improvements. My present situation is that I have gained a significant amount of weight that has made my life a little uncomfortable. I started by making a chart to track my plan of action in each area that I will be working on.

I will need my own balls; I will use my own tennis racket. The main

Once taking part in the survivor project, I noticed that I truly do need to change my daily routines for the better. I noticed that I need to begin running more or doing more aerobic exercises. The days I would run in the past three weeks, I felt faster and stronger, I would feel more confident and even feel as if I had more energy. Also, If i continue to live a sedentary lifestyle like I was before, It may lead to difficulties in the future such as obesity and mentally it could develop to depression. I believe my main changes need to be made to nutrition and how I am eating. I need to focus on eating more fruits and veggies instead of processed junk and drinking more water. I need to change this because I am so used to coming home and binging on Pop Tarts or Oreos and if I am only taking in

I am striving for change. I want to make something a habit, it just occurs naturally, that I don’t have to think about daily and I’m seeking this for exercising. I have for years started an exercising plan with much push back mentally, but once I started I can continue because I love the way it makes me feel. Then, I notice once I reach a goal I stop or allow an obstacle to give me excuses to why I can’t continue. I currently dislike my body, it weighs on my confidence, and makes me always question my husband thoughts. He is always supportive and helpful, but is it because he feels he has to be. I need a change!

Fitness is a build-up of physical and mental attributes that you should possess to meet the challenges and obligations of your everyday life, and give you the ability to perform tasks that are above your normal effort when needed. Having a good fitness of both your physical and mental state can decrease your chances of injury or any specific type of bodily harm, and is determined by 5 important components. The five components of fitness are cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition. The components of fitness are used in schools, gyms, and health clubs to measure how good your physical fitness is progressing and how in shape and healthy your body is. These five components are highly important in order to keep your body healthy, and you are able to strengthen and improve each component by various activities, and exercises, and will be explained on how it is important to keep up with each category of exercise to maintain a good level of physical health. The kinds of exercises that fall into each category will be explained, and how performing them helps with that particular component of fitness.