MY FITNESS PLAN Juliana Rodriguez

FITNESS GUIDE ( I PLAN TO AT LEAST WORKOUT 4-5 TIMES A WEEK)

Day 1Repeat for endurance

Day2 Day3 Day4 Day5

9 minutesJumping Squats 15 sec

Leg Raises secTowel Rows 15 sec

Crunches 15 sec

Half Burpees 15 sec

Rest 60 sec. 4 sets total

Stretching 5 minsJogging 20-25 mins

Stretching 5 mins 10 pushups

Lift weights 2 mins

Single Leg Stance 1 min

Half Burpees 3 min

Jumping Squats 2 mins Bike riding 30 – 45 minutes

Stretching 5 minutesDance Routine 30 min

Future Exercises •Zumba•Rock Climbing•Sprinting•Swimming•Yoga

DIAGRAMS OF EXERCISES

Jump Squats

Leg Raises

Half Burpees

Single leg stance

Weight training

Stretches

Jogging

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HOW TO DO Jump squats - Start by standing, with hands cupped and both arms folded one on top of the other, in front of the chest

area. Widen the distance between your legs for a stable base of support. Carefully lower yourself to a full squat. Contract your leg muscles to support your weight as you lower your body down. lift your chest up and out to help support your balance Push against the floor for an exploding jump. Straighten your legs as you jump; you can maintain your arms as they are or you can open and extend them upwards, Perform these squat and jump sequences, as many times as you can, twice a week. Leg Raises - Lie on the floor. Use carpet or a mat for padding. Place your hands under your back. palms facing the floor. Move them around until you feel comfortable. Lift your legs slowly from the floor. Keep your legs as straight as possible and your knees locked. Keep lifting your legs until they are pointed directly above you. If you can't bring them that high, bring them as high as

you can. Pause. Lower your legs slowly and under control back to the starting position. Repeat Single leg stance - Slowly lift one leg off the ground Maintain your balance standing on one leg for 10 seconds Return to starting position and repeat X 5 Perform with opposite leg Weigh training – start standing straight. Making sure your back is straight also . Bend your knees slightly as you pull in 10 lbs dumbell to your chest. Bring back down, and repeat. Half Burpees - start of with a plank, as if you were doing a push up. Once your in a plank, jump in your knees to your chest than back to the starting position. Repeat these more rapidly and when you jump don’t let your feet hit the ground so hard. Downward-Facing Dog  Straighten back up, then get down on all fours, hands and knees on the floor. Tuck your toes under so the balls of your feet are on the ground. Contracting your core muscles, slowly lift your hips to

form an upside-down V with your body. Allow your knees to bend slightly and your heels to rise off the floor. Keeping your back straight, gently straighten your knees and press your heels toward the floor. Hold for 20 seconds.

5 COMPONENTS OF FITNESS EXERCISE FOR FUTURE.

Core- Crunches, leg raises, burpees, sit ups, plank. Anything that tightens and contracts your core muscles is core.

Balance- single leg stance, weight shifts, riding bike. Anything that involves working on your balance which has to do with leg strength is balance.

Stretching – yoga, warrior stance, touching toes without bending, hamstring stretch. Anything that involves stretching and loosening your muscles to limber them in stretching.

Cardio- running, swimming, jumping rope, kick boxing, burpees. Cardio has to raise your heart rate high in order for you to burn calories.

Strength training- Push ups, burpees, weighty lifting, squats, lunges. Anything that involves stressing your muscles in order to make them lift or strength.

WHO MOVED MY CHEESE BY SPENCER JOHNSON Who Stole My Cheese is a book about helping

you deal with changes in life or work. It is portrayed with a simple fable about little people and mice. I think we read this because in order to change over to a better lifestyle we have to learn how to become used to change and adapt to it. In the story there was a character, Haw, who wrote on the wall about advice on how to successfully adapt to new change. Two of my favorite writings is If you do not change you become extinct, and Old beliefs do not lead you to new cheese.

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If you do not change you become extinct To me this means if you don’t not change and try to achieve your

goals you can be stuck in a miserable life or situation, or just be down because you feel like you can’t do anything.

I set goals for myself like exercising more and getting good grades, if I weren't to change to achieve these goals I would just be unhealthy or failing

Old beliefs do not lead you to new cheese To me this means being stubborn or not being open minded can

keep you on your same old ways. You must be open to change and accept when it is happening.

If I just followed the rule: I eat what I want, and stop until I'm full and kept doing that, it would not lead me to any healthy changes. I make sure my health is a top priority and I am always open to new ideas of health.

I take these two tips and many more from Who Moved My Cheese? and incorporate them into my fitness plan. I do this to remind myself how to adapt to the new changes and do so without much stress. My old beliefs of setting aside health for work have to change because if I am not healthy I am not happy.

5 VITAL COMPONENTS TO A GOOD FITNESS PLAN 1. Cardio- Cardiovascular exercise is exercise that raises your heart rate

and keeps it elevated for a period of time. Another name for it is aerobic exercise. ( Jogging, swimming, fast walking)

- What does Cardio do for you? It strengthens the heart It strengthens the lungs and increases lung capacity It boosts the metabolism, burns calories, and helps you lose weight It helps reduce stress It increases energy It promotes restful sleep I do cardio moderately, probably 4- 3 times a week. I like to dance, run,

and jump. To improve my cardio workout I can do them more often because it should be something I do everyday, especially since I like to eat alot.

2. Core- Core exercises strengthen your core muscles, including abs, back and pelvis ( crunches, leg raises, burpees)

-What can core exercises do for you? Better posture

 More control  Improved, more powerful performance  Injury prevention and rehabilitation  A more stable platform for sports movements  I do fine with core because I do a lot of crunches and leg raises 4-3 times a week.

3. Weight Training -  exercise in which muscles of the body are made to contract in response to external weights, body exercise or resistance, or other devices in order to stimulate growth and strength. ( weight lifting, pushups)

-Benefits of weight training Prevent lifestyle diseases such as diabetes, osteoporosis and obesity. Build strength and improve balance and functionality, especially as we age. Assist in recovery from, or management of, chronic illnesses or conditions such as heart disease, stroke, hip

replacement and arthritis. Assist in physical therapy during recovery from accident and hospitalization. Tones body and builds muscle for strength I don’t weight train a lot because I don’t want to get bulky but I do want to get toned. I do weight training

maybe 3- 4 times a week doing 10 pushups and lifting 10 pound dumbbells. I do it for atlesy 6 minutes 4. Balance training- exercise which is designed to improve balance and proprioception, the sensation of knowing

where the body and its joints are in space ( yoga, one leg stance) -benefits of balance training Improves core strength Improves joint stability Improves body balance I dont do Much balance training because I don’t really feel it’s necessary. But i know now that it improves

stability and core stengh. I will incorparate balance training more for future reference.

5. Stretching- stretching is an exercise to extend muscles in order for them to loosen up and become limber and should be done before a workout. ( touching toes, stretching arms, yoga stretches)

- why stretch before a work out?  reduces the risk of injury prevents muscle soreness after exercise and it improves athletic performance I Do ok in stretching, I stretch every morning because you never

know what type of activities can happen in your day. I don’t like the pain of a pulled muscle or a cramp.

NUTRITIONAL HEALTH Nutritional health is being

nutritionally on track, meeting your body’s essential nutrition . On the right is an image of the food pyramid, one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups: orange=grains, green=vegetables, red= fruits, blue=milk, purple= meat and beans, plus yellow=fats and oils. Each day there is a serving of variety of foods you should consume. Eat 6 oz. of grains which provide fiber and carbohydrates , 2.5 cups of vegetables which provide essential good nutrients like vitamin a, 1.5 cups of fruit which provide you with natural sugars for energy and other essential nutrients like vitamin c, 3 cups of milk which provide calcium, and 5 oz. of meat which provide protein, each day to meet healthy nutrition standards. Eating right also requires for exercising right too. Sixty to thirty minutes a day is the suggested period of time you should exercise.

Based on the definition I am doing okay. For bread I buy whole grains, and I try to incorporate vegetables in my meals. I usually eat fruits as snacks or in my snacks. I drink milk like two times a day. I think I eat too much meat. One problem I need to control is portion size. I may be eating healthy but sometimes too much of good thing is bad .

I can improve by eating more variety of foods so I don’t have to each such big portions. I can eat small potions of a variety of foods. For example for dinner I can have a small chicken piece with a salad, some rice or bread, milk, and a type of fruit. I should add more vegetables into my diet because the most I eat are tomatoes, romaine lettuce, onions, and carrots. I can do that by substituting other foods like ice cream for maybe a salad.

PHYSICAL HEALTH   Good physical health means every external part of our body functions properly as it is commonly supposed to function. Being physically healthy is being fit. For example if your cholesterol is fine, if your BMI it meeting requirements, if your not at risk of being obese, if your athletic, you are physically fit. Being physically fit is very important not only does it make you feel good, it also supports a healthier heart, Healthy muscles, bones, and joints, increased burning of calories,better ability to cope with stress,improved ability to fall asleep and sleep well, and becoming a sharper and faster thinker. To be physically fit it is suggested to be physically active for at least 60 – 30 minutes a day. You're heart should be high in order for you to burn calories.

Based on the definition I am almost physically fit. My BMI is 25.6. I am over weight. Normal weight BMI is 18.5–24.9. I know that sometimes I don’t work out and sometimes I don’t eat that right. I don’t work out sometimes because I have other work to do or I'm tired. I do walk almost everyday and when I do get to work out I make sure my heart rate goes to aerobic zone which would be like doing running.

I can improve by acting on my fitness guide. I have made a guide that includes exercises that work on my strength, balance, core, cardio, and muscle resistance (stretching). I will try my best to work out efficiently 5 to 4 times a week. For example one day I will do 5 minutes of stretching and 30 minutes of jogging. I will do different things each day I work out to get a little bit of the 5 vital components to a good fitness plan.

SOCIAL HEALTH Social health is being socially capable of

interacting with others well. Social health contributes with the other healths because when you can get along with others and become influenced or influence well you can live a healthy life. If you can motivate your friends and family to live better you will be more determined and supported. Having people around you that you can do stuff with can be better than doing it alone.

Based on the definition I am ok in social health. Sometimes me and my friends go on walks or play volleyball or get active when it is nice out. Other times my friends and family discourage me because their habits are bad or they don’t want to do anything. I motivate my friends and to walk or jog with me at a track nearby and change their bad eating habits so they don’t tempt me to eat something thing that will harm me or them if I eaten usually.

I will improve by encouraging more friends and to live a healthier life style for a healthier lifestyle for the better of themselves and I. I will start be more active in my health so I will hopefully influence the people around me. I am a social person and I can support others to gradually change for the better.

MENTAL HEALTH Being mentally healthy is about self advancement. Without

challenge and mental "exercise", you can easily become unchallenged and unhappy, and without it you can't even start the efforts of complete health. Being mentally healthy to me means for your mind to be challenged everyday. When you are learning new things you become mentally stronger. self advancement is to advance your mind with knowledge.

Based on the definition I am doing good being mentally healthy. I am learning and thinking everyday. My mind is evolving to be more organized and intellectually challenged. For example guitar lessons and honors classes push me to do things I haven't done that will advance me. Learning about wellness and composing this plan it helps me to more knowledgeable about my health and myself.

EMOTIONAL HEALTH

I can improve even more by becoming more organized and focused. Sometimes I become so stressed from all the work I have at once that it interferes my sleep, diet, and fitness. I will become more organized by doing things one step at a time. Being focused takes a lot so eventually with a healthier diet and exercise plan I can get more sleep each day and be energized so my mind will focus and not be distracted when I do work.

Emotional health is being emotionally stable. Emotion comes into play with everything you do because its either going to be a positive feeling, a negative feeling, or a neutral feeling. Being sad all the time is a sign of depression and sometimes that can be because of your state of health and could lead you to doing things that will make you even more depressed. On the other hand being in a good state of health can make you happy. When you are healthy you can be confident, be less stressed, happier, and feel well.

Based on the definition I am ok in emotional health. As I start to change my life I feel better and better. There are something I would like to change about myself and eventually with a healthy lifestyle I will meat my goals. I don’t feel depressed because of my health, I feel pretty good. Sometimes working out helps me to forget my problems and relieve my stress.

I can improve even more on my emotional health by getting work done. When I achieve a goal I feel really good. I will get my work done and I will try my best not to procrastinate. As I get my work done I will have more free time to do the things I want to do. Getting work done will not only remove things from my to do list but it will benefit me greatly weather it will be succeeding in school or succeeding in my health.