Application 7-12

Bethany Heater NSC-150 Application Activities 7-12 Application #7 Reflect and Look Ahead Successes/wins (something positive you did for your body): Last week I drank a lot of water and studied hard. I also made myself go to bed at 12 every night and found a routine. Challenges & solutions: Challenges were that I would get sidetracked and miss opportunities to study and I wanted to drink energy instead of water. I found that If I go out and study I do better and if I fill my water up, I drink it faster. Plan for upcoming week: (what I will focus on improving) This week I want to focus on waking up and reading and journaling Try something new: I want to try to read a book all the way through Nutrition Goal (at least one) Weekly SMART Goal Reasoning Barrier/Risk Coping strategy/Problem Solve Who can help you achieve this goal? I will make sure my plate has a good source of everything I need and improve my meals every day and make it effective by creating a food journal. This will be completed through the week and my food journal will start Sunday and end Saturday. I usually have a balanced diet, but I want to be more intentional I may run out of time, or I just forget to add something to my list. I want to make a meal plan and out it on my fridge Kaitlyn

Physical Activity Goal (at least one) Weekly SMART Goal Reasoning Barrier/Risk Coping strategy/Problem Solve Who can help you achieve this goal? I want to do track workouts and improve my times by effectively adding them into my routine. I will start this on Tuesday and end Thursday to get 2 effective workouts in. I love track and I want to get back into cardio by doing something I like There could be people using it or I didn’t plan my day out to where I don’t have time I will go later or early in the day to where it is cool and not many people are out using it Jackie PA Plan, include time of day (you may submit a more thorough plan separately, if desired) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio Rest Track Rest Track Rest Hike Rest Strength Rest Body weight workout and core 8:00 Back and bis 8:00 Body weight workout and core 8:00 Chest and tris 8:00 Rest Legs Total Minutes Rest 80 70 80 70 60 70 Application #8 Reflect and Look Ahead Successes/wins

in that time frame. PA Plan, include time of day (you may submit a more thorough plan separately, if desired) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio 10 stair steppers rest 10 stair steppers rest 10 stair steppers rest Rest Strength 70 back and bis 8 am 70 chest and tris 9 am 70 leg day 8 am 70 back and bis 9 am 70 chest and tris 8am 70 leg day 9am Rest Total Minutes 80 70 80 70 70 70 Rest Application #9 This week I will effectively watch my sodium intake and make sure it is balanced. This will be a week duration so that I can see what it is on average. I just want to make sure that I am not taking too much so that I can be healthier. I am unsure of how much I am supposed to have, and I don’t know hoe to calculate it. It will be more time consuming. I will use my phone and track it so that I can have the knowledge. Kaitlyn Physical Activity Goal (at least one) Weekly SMART Goal Reasoning Barrier/Risk Coping strategy/Problem Solve Who can help you achieve this goal? This week I will focus on my form rather than how much weight to improve my gym I just want to make sure that I can improve my form so that I can mature in the gym I don’t have a partner so I will have to do research on my own and really watch myself Get a partner and make sure they are knowledgeable in the gym Sam

life. I want to start with form and so this is the week of evaluating myself and it will last for a week, but continue when I am lifting. PA Plan, include time of day (you may submit a more thorough plan separately, if desired) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio Walk Rest Stair stepper Rest Running Rest Rest Strength Full body 9:45 am Back and bis 10:00 am Legs 8:00 pm Chest and tris 9:00 am Full body 8:00 pm Back and bis 10:00 am Rest Total Minutes 60 minutes 60 minutes 70 minutes 60 minutes 70 minutes 60 minutes Rest Application #10 Reflect and Look Ahead Successes/wins (something positive you did for your body): Last week I took my time and was able to get on top of things Challenges & solutions: There were days where I was not motivated, but I did it anyways and felt accomplished in the end Plan for upcoming week: (What I will focus on improving) This week I am focusing on improving my time. I am never on time and if I am I am always rushed.

Cardio Rest Incline walk Rest Run Rest Stair stepper Rest Strength Back and bis 8:00 am Chest and tris 8:00 am Leg day 8:00 am Back and bis 8:00am Chest and tris 8:00 am Leg day 8:00 am Rest Total Minutes 70 80 70 80 70 80 Rest Application #11 Reflect and Look Ahead Successes/wins (something positive you did for your body): Last week I did well on my time because I made a priority to leave so I had extra time to get places and I was there less stressed and on time. This was good on my body because I was less stressed, and my brain and heart weren’t going a million miles an hour. Challenges & solutions: The challenges were me getting a schedule down and making sure I had that time to get everything down before I had to leave and slowed down. Solutions was getting up at the same time every day and setting alarms. Plan for upcoming week: (What I will focus on improving) This week I am going to focus on completing all my assignments before Saturday and meal prepping so I am fueling my body properly. Try something new: This week I am going to try to compete 4 HITT workouts for my conditioning Nutrition Goal (at least one) Weekly SMART Goal Reasoning Barrier/Risk Coping strategy/Problem Solve Who can help you achieve this goal? This week I am going to successfully eat 3 meals a day that I need to get a routine down where I am eating enough I might not have time to make food or go for a quick option that is good for a Make a meal plan and make sure I have all the prep done so that I can effectively reach my Kaitlyn

consists of a healthy balance. I want to work on eating enough so this will be the experiment week and I will get a meal plan down for the month in a week. in the day and making sure it is fueling my body short time goal. Physical Activity Goal (at least one) Weekly SMART Goal Reasoning Barrier/Risk Coping strategy/Problem Solve Who can help you achieve this goal? This week I will successfully complete 4 HITT workouts as part of my conditioning for the week. This will be a one week exercise and I will start to do it monthly by having one week dedicated to HITT workouts I want to increase my cardio and try something new I may not have the motivation and may be tired I can start with it so that I get it out of the way Zach PA Plan, include time of day (you may submit a more thorough plan separately, if desired) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio Incline walk Rest Stair stepper Rest Running Rest Rest Strength Chest, shoulders, and triceps Back and biceps Leg Day Chest, shoulders, and triceps Back and biceps Leg Day Rest Total Minutes 80 70 80 70 80 70 Rest

SMART Goal strategy/Problem Solve help you achieve this goal? This week I will set PR in my squat and deadlift. PR is a monthly thing so each mint I will PR… this week will be the week I PR for the month of December. I have been lifting the same for a while and I want to push myself I don’t have a spotter, or I am not ready Keep working at it and not getting down on myself Kaitlyn (roomie) PA Plan, include time of day (you may submit a more thorough plan separately, if desired) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio Rest Running Incline walk Stair stepper Running Rest Rest Strength Chest and tris 9:00 am Back and bis 8:00 am Leg day 9:00 am Chest and tris 9:00 am Back and bis 8:00 am Leg day 10:00 am Rest Total Minutes 70 80 70 70 80 70 Rest