Reflection

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.

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.

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.

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

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.

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.

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.

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.

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.

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. :)

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.

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

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.

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.

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.