1. I've learned that once you've found a source of motivation, continuing forward is a lot easier.
2. I've enjoyed the added endorphins in my life, for sure. With the increased working out my quality of life is just so much better.
3. My goal was to become more aware of my fitness and then improve it. I have definitely reached this goal. However, this is and always will be an ongoing goal, and I plan on always working towards it.
4. I'll continue using my workout plan and I'll keep up my nutrition goals as well as I can so I can continue to feel the way that I've felt.
5. I do feel that I'll be able to maintain my fitness goals.
Tuesday, August 20, 2013
Presidential Fitness Test
First scores:
Curl ups - 29 in 1 minute
Shuttle run - 00:12:37
Endurance run - 9:17
Pullups - 6 in a row
V - sit reach - 9 inches past base line
Current scores:
Curl ups - 35 in 1 minute
Shuttle run - 00:10:96
Endurance run - 8:56
Pullups - 12 in a row
V - sit reach - 12 inches past base line
I'm very happy with these results. I feel like I've improved adequately between each test.
Curl ups - 29 in 1 minute
Shuttle run - 00:12:37
Endurance run - 9:17
Pullups - 6 in a row
V - sit reach - 9 inches past base line
Current scores:
Curl ups - 35 in 1 minute
Shuttle run - 00:10:96
Endurance run - 8:56
Pullups - 12 in a row
V - sit reach - 12 inches past base line
I'm very happy with these results. I feel like I've improved adequately between each test.
Post-Weight
Starting weight: 135 lbs.
Current weight: 133 lbs.
I feel really good about this. I feel like it's a good weight to have and I feel good about it.
Current weight: 133 lbs.
I feel really good about this. I feel like it's a good weight to have and I feel good about it.
Food Feelings, Week 7
My food hasn't been too bad this week. I've been cooking more and making sure that I'm getting a balanced diet, but I'm not watching my sugar intake very well. I need to work on that.
Weekly Update, Week 7
Because I just moved my working out has still been somewhat hard, so my working out has mainly just been walking everywhere. It's been crazy busy and I haven't been able to sneak in a workout. But once everything's settled in I think I'll get a workout schedule back into effect.
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
Food Feelings, Week 6
I didn't pay specially close attention to my food this week. Since I was at Elevation I was eating fairly well for camping, but I was eating sugars and not as much meat as I'd like. So I'm hoping this week is better.
Weekly Update, Week 6
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
There was some walking and belaying of rock climbers that weren't put into my report this week. I was at Elevation and couldn't do my normal workouts.
There was some walking and belaying of rock climbers that weren't put into my report this week. I was at Elevation and couldn't do my normal workouts.
Monday, August 19, 2013
Food Feelings, Week 5
I did super good on food...until Thursday. I didn't have any processed sugars until we were driving. I definitely had too much sugar on Thursday. So I need to try that again when I don't have a trip coming up.
Weekly Update, 5
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
So, since I was moving this week, my workouts suffered, mainly on Thursday. I tried to makeup for it on a few other occasions.
So, since I was moving this week, my workouts suffered, mainly on Thursday. I tried to makeup for it on a few other occasions.
Tuesday, August 6, 2013
Food Feelings, Week 4
Okay, this week I messed up a few times... one night our whole family went to Carls Jr. for dinner and I had to go straight to work after so I couldn't make anything else. But I didn't eat any french fries, just the burger. And I had the burger without a bun. And then a few days later I had a few sips of my sisters lemonade and a few french fries until I mentally slapped myself and stopped haha. So, not feeling super good about my nutrition this week.
Next week I'm cutting out processed sugars.
Next week I'm cutting out processed sugars.
Weekly Report, 4
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
I had a really hard time getting one day this week in. I went babysitting over night and I had a really hard time motivating myself to workout so late. But I did it anyway, and then slept like a baby haha.
My weight is currently 139. I've gained a bit of weight, but I'm crossing my fingers that it's muscle. It probably is, because I've improved my diet and I'm working out a lot. I'm okay with weighing a bit more.
I had a really hard time getting one day this week in. I went babysitting over night and I had a really hard time motivating myself to workout so late. But I did it anyway, and then slept like a baby haha.
My weight is currently 139. I've gained a bit of weight, but I'm crossing my fingers that it's muscle. It probably is, because I've improved my diet and I'm working out a lot. I'm okay with weighing a bit more.
Food Feelings, Week 3
This week I slipped up once. I drank some soda and I didn't realize until it was almost gone that I wasn't supposed to drink them. Which is weird cuz soda isn't usually a temptation at all. Oh well. I had someone else finish my soda and I didn't slip up any other times.
Weekly Report, 3
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
I still feel like I'm doing great. I've had a workout buddy for the past week and a half or so. I find it harder to workout on the days that she can't make it.
I still feel like I'm doing great. I've had a workout buddy for the past week and a half or so. I find it harder to workout on the days that she can't make it.
Monday, August 5, 2013
Substance Abuse
Substance abuse is becoming a huge problem in society. It's become accepted and okay. It's not. People not only suffer seriously from substance abuse, but people can die. You stop caring so much about your physical well being when you abuse substances, and your overall fitness plunges. It's really really important for people to know about the things they're putting into their bodies and to realize how harmful these things are. They aren't just harmful now, the effects stay with you forever.
Food Feelings Week 2
I did a bit better on the water drinking this week. I've expanded two of my nutrition goals this week: No French fries is now No Fast food. No soda is now No sugary drinks. I feel like this will keep me challenged but they're things that will help me more than the original goals.
Week 2 Report
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
I still feel really good. I'm starting to get into a pattern of how I do my workouts. My workouts vary from day to day on the specific activities, but I spend the same amount of time on the general activity(like high or low calisthenics, etc.)
No changes necessary, as far as I can see. :)
I still feel really good. I'm starting to get into a pattern of how I do my workouts. My workouts vary from day to day on the specific activities, but I spend the same amount of time on the general activity(like high or low calisthenics, etc.)
No changes necessary, as far as I can see. :)
Food Feelings, Week 1
I did really great on most of my goals. However, I'm having a hard time drinking enough water. I'm working on it though.
Week 1 report
https://www.supertracker.usda.gov/PhysicalActivityReportsAge.aspx
I feel like I did a good job.
I don't think I'll be changing anything in my plan.
I feel like I did a good job.
I don't think I'll be changing anything in my plan.
Fitness Plan
(This has already been implemented)
Aurora’s
Fitness Plan
My overall
fitness goal: To increase flexibility
and define abs/strengthen core.
My height: 5’ 7 ½”
My starting weight: 135
lbs
My starting BMI: 20.9
Summary of my plan:
To increase my flexibility I will do stretches daily that
will increase my flexibility. I’ll engage in cardio to keep my body healthy,
and do strength training specifically for my core. I’ll be pulling a lot of my
workouts from my fitness board on pinterest: http://pinterest.com/princessauroraf/because-i-love-my-body/
Sunday - Day Off
Monday - Flexibility/Cardio - 30 to 60 mins - Moderate to Heavy
Tuesday - Strength - 30 to 60 mins - Heavy
Wednesday - Cardio - 30 to 60 mins - Moderate to Heavy
Thursday - Strength - 30 to 60 mins - Heavy
Friday - Flexibility/Strength - 30 to 60 mins - Heavy
Saturday - Cardio/Strength - 30 to 60 mins - Heavy
Total:
Flexibility x2
Cardio x3
Strength x3
Nutrition
Goals
I will
eat:
·
8 glasses
of water a day
·
Green
vegetables at least once a day
I will not
eat:
·
Soda
·
French
Fries
Retaking the Fitness Test
My original scores:
Curl ups - 29 in 1 minute
Shuttle run - 00:12:37
Endurance run - 9:17
Pull ups - 6 in a row
V - sit reach - 9 inches past base line
My new scores:
Curl ups - 33 in 1 minute
Shuttle run - 00:11:51
Endurance run - 8:58
Pull ups - 9 in a row
V - sit reach - 11 inches past base line
Curl ups - 29 in 1 minute
Shuttle run - 00:12:37
Endurance run - 9:17
Pull ups - 6 in a row
V - sit reach - 9 inches past base line
My new scores:
Curl ups - 33 in 1 minute
Shuttle run - 00:11:51
Endurance run - 8:58
Pull ups - 9 in a row
V - sit reach - 11 inches past base line
Stress Relief
So, because I'm a bit behind in FFL(oops) and it was over the summer term, I had no midterms. However, this comes at a perfect time. I'm moving out this week(3 days!) and it's incredibly stressful.
Two things to relieve stress that I'll do this week:
1) Yoga. I do yoga twice a week for my normal workout plan.
2) Nutrition. One thing a lot of people don't really understand is how much food effects their attitude and stress level. Caffeine may help you stay awake but it is so so bad for your body. So this week I am cutting out all forms of processed sugars (so fruit and honey is still fine!) to keep my body alert and healthy.
Two things to relieve stress that I'll do this week:
1) Yoga. I do yoga twice a week for my normal workout plan.
2) Nutrition. One thing a lot of people don't really understand is how much food effects their attitude and stress level. Caffeine may help you stay awake but it is so so bad for your body. So this week I am cutting out all forms of processed sugars (so fruit and honey is still fine!) to keep my body alert and healthy.
Fitness Goal
I actually have a few fitness goals.
1) I want to be able to do all 3 splits (Left, Right, and Middle). I've been very close in the past and I had my Right splits once, but I've lost all the progress that I had.
2) I want to have a strengthened core/defined abs. The second half of that goal is a bit vain but I think it's okay to be a bit vain about your workouts. That's half the reason most people workout anyway.
3) I want to manage my nutrition better.
1) I want to be able to do all 3 splits (Left, Right, and Middle). I've been very close in the past and I had my Right splits once, but I've lost all the progress that I had.
2) I want to have a strengthened core/defined abs. The second half of that goal is a bit vain but I think it's okay to be a bit vain about your workouts. That's half the reason most people workout anyway.
3) I want to manage my nutrition better.
VO2 Max
My VO2 Max is 42.17.
This was below the example for women. I didn't exactly understand the purpose of this exercise. It wasn't hard and the tempo was very slow. And my tempo wasn't incredibly fast. Faster than normal but it was below my active heart rate.
So I'm not totally sure how to feel about it.
This was below the example for women. I didn't exactly understand the purpose of this exercise. It wasn't hard and the tempo was very slow. And my tempo wasn't incredibly fast. Faster than normal but it was below my active heart rate.
So I'm not totally sure how to feel about it.
Wednesday, July 31, 2013
Wednesday, July 10, 2013
Heart Rate
Resting Heart Rate (Right when I woke up) - 64
Active Heart Rate - 96
Target Heart Rate - 161
Active Heart Rate - 96
Target Heart Rate - 161
Monday, June 24, 2013
Food Tracker Day 6
Food Tracker Day 1
ChooseMyPlate
My initial reaction to keeping track of my food wasn't that I was worried that people would know how much I eat or anything like that, I was just hoping I'd be able to remember what I eat each day, haha. I am really interested to see if I eat as healthy as I think I do.
I have in the past had to keep track of my food intake, for my acupuncturist. I hope to see that I eat a good amount of food everyday, and that I eat pretty healthy. My current weight is 135 lbs. My suggested calorie intake for each day is 2200 calories.
I have in the past had to keep track of my food intake, for my acupuncturist. I hope to see that I eat a good amount of food everyday, and that I eat pretty healthy. My current weight is 135 lbs. My suggested calorie intake for each day is 2200 calories.
BMI
My BMI is 20.9, placing me in the 43rd percentile for girls at my age (18 years and 3 months), indicating I have a healthy weight. It says that my weight is normal/healthy.
There is nothing I'd like to change about my BMI. I am healthy, and therefore I am happy. :)
There is nothing I'd like to change about my BMI. I am healthy, and therefore I am happy. :)
Flexibility
Static vs. Ballistic stretching - Ballistic stretching is when you stretch out of your comfort zone for a few seconds, and then repeat this motion repeatedly, each time getting farther. Static stretching is the same concept, except you hold the stretch for 20-30 seconds. Both of these types of stretching are important, as they help increase your range of motion and flexibility.
Joint variations - Flexibility is very dependent on which joint it is concerning. Certain joints are more flexible, or capable of being more flexible, than other joints.
Joint variations - Flexibility is very dependent on which joint it is concerning. Certain joints are more flexible, or capable of being more flexible, than other joints.
Muscular Endurance
High Repetitions with Low Resistance - Referring to weight lifting, this is when you do many repetitions, but you use a low weight.
Sport Specificity - This is a mechanical similarity between a training activity and a sport.
Work/Rest Ratio - This is a ratio that tells you how much time you should spend working versus resting. This ratio may vary.
Sport Specificity - This is a mechanical similarity between a training activity and a sport.
Work/Rest Ratio - This is a ratio that tells you how much time you should spend working versus resting. This ratio may vary.
Thursday, June 13, 2013
Muscular Strength
Isotonic exercise - This is any activity when you put forth a muscular effort, or force, and they change in length as the muscles move. I.e., bicep curls, leg lifts, etc.
Isometric exercise- This is any activity when you are putting forth a muscular effort, but there is no visible change in length. I.e., pushing against a wall.
Isokinetic exercise- This is when you keep a steady rate through out a workout, but you are pushed to your maximum.
The overload principle - This is a principle that says in order to make the most impact, you have to exert more force and work much harder than your muscles are accustomed to.
The work/rest ratio - This is a ratio that tells you how much time you should spend working versus resting. This ratio varies.
Isometric exercise- This is any activity when you are putting forth a muscular effort, but there is no visible change in length. I.e., pushing against a wall.
Isokinetic exercise- This is when you keep a steady rate through out a workout, but you are pushed to your maximum.
The overload principle - This is a principle that says in order to make the most impact, you have to exert more force and work much harder than your muscles are accustomed to.
The work/rest ratio - This is a ratio that tells you how much time you should spend working versus resting. This ratio varies.
Weight and Presidential Fitness Test
I weigh 135 lbs. I'm generally pretty happy with my weight, because I know a lot of it is muscle.
Curl ups - 29 in 1 minute.
Shuttle run - 00:12:37
Endurance Walk/Run - 9:17
Pull-ups - 6 in a row
V-sit reach - 9 inches past the base line
Curl ups - 29 in 1 minute.
Shuttle run - 00:12:37
Endurance Walk/Run - 9:17
Pull-ups - 6 in a row
V-sit reach - 9 inches past the base line
Tuesday, June 11, 2013
Prior knowledge of Fitness
Fitness it a big deal in our family. For 3 years, I was a member at my local Crossfit gym, until they moved last summer. I have kept up my fitness since then, though. I work out with my dad regularly, go on runs often, and I'm generally pretty active. In addition to this, I eat pretty healthy. I eat a gluten-free and mainly Paleo diet. Paleo is no grains, dairy, processed foods, sugars, etc. It's mainly meat and vegetables, which is what I mainly eat.
Fitness has so many benefits. The biggest benefit for me is that I feel great when I work out. Because of the endorphins released I feel great. And when I'm fit, it's a lot easier to do anything, I'm not sluggish or anything.
On the fitness test I got 87%.
Fitness has so many benefits. The biggest benefit for me is that I feel great when I work out. Because of the endorphins released I feel great. And when I'm fit, it's a lot easier to do anything, I'm not sluggish or anything.
On the fitness test I got 87%.
Oh hey.
My name is Aurora Fackrell. I'm one of 9 in a typical Mormon family. I'm 18 and really looking forward to what's ahead in life.
My goals for this course are to become more aware of my fitness and to improve it. I'm not really worried about it being a challenge. I'm pretty aware of my fitness and well being as it is, so I'm not worried.
My name is Aurora Fackrell. I'm one of 9 in a typical Mormon family. I'm 18 and really looking forward to what's ahead in life.
My goals for this course are to become more aware of my fitness and to improve it. I'm not really worried about it being a challenge. I'm pretty aware of my fitness and well being as it is, so I'm not worried.
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