ReflectionSince this week was the last week I decided to do a reflection blog on everything I did. Overall I thought I did really well with this project. I was surprised with myself in a way for keeping up with this for so long , especially on the days that I was sick, I felt terrible but I still went through with it, even if all I did that day was light workouts. I was even surprised when I somehow had found some time to get my workouts done when volleyball season was still ongoing. I would have to say that my favorite week of this was when I first started to do workouts with weights and going to the gym. Although I was sore, I felt really good and I thought it was fun. After doing this project and getting into the motion of things, I can definitely say that I will continue to workout and continue to eat healthy. I also feel that if I stopped working out then I would just feel terrible and sluggish, so this project has had a very positive outcome and I have enjoyed doing this.
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MealsFor my meal plan this week I ran out of ideas so I went online and look for some meal plans that I could used for the week. (http://www.health.com/health/gallery/0,,20450837,00.html#easy-to-stick-to-diet-) This website is what I used to figure out what to make for my breakfast and lunch and Dinner. I didn't like some of the stuff that was incorporated with the meals but I figured that I should at least try it to see if it was at least something I would eat even if I didn't like it. WorkoutAgain for my workouts this week I decided to just do cardio for about an hour each day. Except this time on Wednesday I decided to do core, because in my opinion I think it's good for you if you just focus on your core every once in a while. The workouts I had done were 5 sets of 20 for every workout. I had done crunches, sit ups, I used a machine where its like crunches except you put weight on the machine. I did 5 sets of 1 minute planks and 5 sets of 1 minute bicycle crunches.
After that day my stomach hurt sooo bad I thought I was sick or something but I was just sore. MealsThis week for my meal plans was the same everyday. For breakfast, Lunch and Dinner I ate the same breakfast everyday, the same Lunch and the same Dinner. Even though it's tiring and boring and it's the same thing, It had made me feel better. For Breakfast I drank a berry smoothie; Lunch I ate a Cesar salad; and for dinner I at 6 oz of chicken with vegetables. WorkoutsMonday:
Tuesday:
So this week I was sick with a cold, and usually when I'm sick I make sure I don't push myself too hard because one week while I was sick I thought that I could do the same things as if I wasn't sick and continue to do weights and things like that, but I was so wrong. While I was using a machine where I do squats I had lost my balance and I fell and rolled my ankle and bruised my hip when I fell on the bars that help support the machine. MealsMonday & Tuesday :Breakfast- No breakfast Lunch-Vegetable soup Dinner- Vegetable soup Wednesday & Thursday: Breakfast- No breakfast Lunch & Dinner- Chicken soup Friday: Breakfast- no breakfast Lunch: Cesar Salad Dinner: Tuna Salad WorkoutsMonday:Cardio: 1 hour
Tuesday: Legs: 5 sets of 1 minute wall sits, Wide Stance Barbell Squats 5 sets of which ever weights you could do, 5 sets of 10 box jumps, also did 30 minutes of cardio Wednesday:1 hour of cardio Thursday: Shoulders: Dumbbell incline row 5 sets of 10, overhead dumbbell press seated 5 sets of 10, Friday:Back: Dead lift 5 sets of 10, Standing T Bar Rows 5 sets of 10, Wide grip seated cable rows 5 sets of 10, 30 minutes of cardio. MealsMonday:
WorkoutsThis week for my workouts I did cardio each day for 45 minutes to an hour. In my personal opinion if you're sore from workouts or if you want to continue workouts but don't really want to use weights then do cardio. I say that because nothing could go wrong with doing cardio, even if its for at least 30 minutes because you're increasing your stamina and what's really good from doing cardio is that its making your lifestyle into a healthy one and reduces any chances of developing Cardiovascular Disease (CVD). I know I haven't really been doing reflections this week but overall this week made me feel really good and energized and usually I only do 30 minutes of cardio after doing other workouts but doing an hour of cardio everyday definitely makes me feel a lot better. See y'all next week!
MealsFor my meal plan I decided to start going back to eating carbs just very little amounts. Doing a no carb diet was rough, it made me so moody and irritated with people for the whole week. It was especially annoying when I would sit at lunch and see what everyone else was eating and then become reminded that I'm on a diet and I cant eat anything good. But besides the point I decided to change my diet and see if it was better than the no carb die. Monday: Breakfast: banana smoothie Lunch- cesar salad Dinner- grilled salmon with vegetables Tuesday- Breakfast: blueberry banana smoothie Lunch- 3 oz. of chicen with vegetables Dinner- same as lunch Wednesday/Thursday/Friday- Breakfast- none Lunch- salad Dinner- Salad WorkoutsMonday:
Tuesday:
MealsFor this week I've eaten the same thing from Monday to Friday for breakfast lunch and dinner. For breakfast I've eaten nothing but I always make sure to drink water after I wake up in the mornings. For lunch I packed 6 oz. of grilled chicken with 2 cups of vegetable ( the vegetables I chose to eat this week are green beans). For dinner I ate the same as what I packed for lunch. During the day I always make sure that I stay hydrated so I don't feel sick when I go to the gym later that day. WorkoutsMonday: 1 hour of cardio
Tuesday: Leg day: 15 squats with heavy weights, 15 lunges each leg with heavy weights, another 15 lunges except using the box( still including heavy weights): Do all those workouts for 5 sets each. Wednesday: 1 hour of cardio Thursday: Shoulders: Military press, Front raises, 90 degree lateral raises, dumbbell upright rows, do 5 sets of 15 Friday: Back: seated cable rows, underhand cable pull downs, wide-grip lat pull down, one arm dumbbell row; do 5 sets of 15 each This week I really wanted to challenge myself by doing workouts involving weights and working out twice a day. That means I go to workouts in the mornings and at night. I've also not only only changed my workout plans but I've also changed my meal plan and started a new diet. So let me tell you about everything I did this week: MealsMonday
WorkoutsSince I'm trying to challenge myself to workout more and to workout in the mornings, I've been waking up at 3;30 am and going to the gym at around 4:15. In the mornings I've been doing cardio for about 20-25 minutes. Usually I finish around 5 so when I get home it's 5:20 and that's when I start getting ready for school. I did this every morning this week.
After school my workouts would vary in the afternoons. Some afternoons depending what time I got home and how much homework I had to do then I wouldn't go to workouts. That only happened Monday and Wednesday. But I did do workouts for Tuesday, Thursday and Fridays. So here they are: Tuesday:
This week I could really feel it, on the first day that I had done shoulders I could feel it immediately and I could tell where I was going to be sore the next day. The day that I had done legs I couldn't really tell where I was going to be sore, I felt fine afterwards but the day after I could definitely tell where I was sore. I think the hardest things this week was waking up really early in the mornings to do cardio. That's because I felt so tired and I just wanted to go back to sleep but I had to find some sort of motivation to get up and get ready, I basically forced myself to get up whether I was fully awake or half asleep I still did it. I'm really curious to see how next week is gonna turn out so until then See ya! This week has been a more difficult week with trying to balance my time with the time I use for doing my homework, studying for tests or anything school related. I've had two games left this week for school volleyball and two practices left as well. MealsMonday: No breakfast Lunch: Walnuts, Vanilla Yogurt, Granola bar, and sliced apples Dinner- Chicken soup, ( Including: carrots, noodles, chicken, and celery) Tuesday- Breakfast: eggs with spinach Lunch: peanut butter sandwich, baby carrots, walnuts and apples Dinner: Grilled steak with half of sweet potato Wednesday: Breakfast: Half of a pancake Lunch: Salad with apples, roasted walnuts and grilled chicken ( little slices) Dinner: Grilled salmon and white rice Thursday & Friday: Same as the day before WorkoutsFor this week all my workouts have been in the afternoon. I'm still doing cardio but next week I will be doing more workouts involving weights and actually going to the gym since I don't have any weights in order to do the workouts at home that I would like to do. Anyways this workout this week was to do 3 miles every other day and on the days where you don't do cardio, you would do core workouts. My reflection for this week is more of a week, I personally think that I'm not challenging myself enough, I think I need to start changing it up and becoming more motivated to do my workouts. Right now I'm more relaxed about everything I've done so far but now I want to see how far I'm willing to push myself and see how much more I can handle with doing workouts. So see you next week with a whole new set up!
This week it hasn't really been a really difficult week. This week was more about working on my mileage than the other workouts I usually do. I think at this point in my project I just wanna work on what I feel like I should really be working on, for example, every time I go running, I always focus on getting my mile time better or see how much farther I could go. But anyways here's my week: Meals Monday: Breakfast- Banana smoothie Lunch- Plain grill chicken salad, with half of 1/4 cup of ranch dressing Dinner- Small amount of pasta with broccoli, salt, pepper, extra virgin olive oil, minced garlic( 1 teaspoon) and one tablespoon of red pepper with a 1/3 cups of Parmesan. Tuesday: Breakfast- No breakfast Lunch- Vanilla yogurt mixed with granola and walnuts Dinner- grilled salmon with salt and pepper. Wednesday: No breakfast Lunch- Salad with grilled chicken, avocado dressing and cheese Dinner- same as lunch Thursday: Breakfast- Scrambled eggs with spinach and orange juice Lunch- Salad: including grilled chicken, roasted walnuts, blue cheese with avocado dressing Dinner- Grilled salmon with white rice Friday: Breakfast: no breakfast Lunch: Salad with grilled chicken, roasted walnuts, cherry tomatoes and avocado dressing Dinner: Grilled chicken with fruit salad Workouts This week all of my workouts were the same, I've been trying to get my body into a routine and have a habit of getting myself into the motion of the time I go to workouts. The workouts I've been doing is running every other day and running for 2 miles. My mile time have been close to each other every time that I've went running. Usually after the workout I try to incorporate either abs or legs workout without any weights so far.
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