• What will motivate you to continue to be active in the future?

My health is very important to me and also feeling in my own skin gave me motivation to continue. Furthermore, I love dancing, so I also need to work on my flexibility.

• How do you see yourself living an active lifestyle?

I already see myself doing more yoga workout now than before and it also motivated me to go back to gym. Of course, since we are in a pandemic, Yoga workout and zumba workout has been a great hobby to do in this quarantine.

• What was the most important thing you learned about yourself?

That I enjoy doing exercise in general.

• Describe any physical and psychological changes that have happened over the course of this semester.

I sleep better at night and it has help to deal with stress. Plus, I’ve become more flexible than I was before.

• What did you learn in this course?

Techniques of breathing and yoga position.

• What did you enjoy the most?

I enjoyed learning technique of breathing and overall the classes during this semester were fun and enjoyable.

GOAL #1

Goal : 60 curl-ups in 1minute

Result: I did 62 curl-ups in 1minute

I had achieved my goal because I was doing my curl-ups workout often but I have to say I wasn’t focus on this goal very much since it wasn’t my main goal.

GOAL #2

Goal: 40 bicycle crunches in 1 minute.

Result: I did 83 bicycle crunches in 1 minute

I have achieved this goal because I constantly put a lot of effort in my abs workout since it was something I wanted to have progress.

GOAL #3

Goal : Run 16 laps in 12minutes

Result: –

I have to say that sadly, I couldn’t film the running part for this goal because at this moment I am stuck in another country. I went to Peru to see my family that I haven’t see for 6 years and due the outbreak of Covid-19, the situation here is complicated. The president put a curfew in the country to not be able to go out at 6pm to 8am and he prohibited to go outside for unnecessary reasons. Also, they closed the airport and everything else except the groceries and the drugstore. So, for that reason, I wasn’t able to do it and to film it. Furthermore, I am pretty disappointed because I put a lot of effort in this workout. At least 3 to 4 time a week, I was running at the gym for at least 20minutes.

• How much sleep should you be getting every night?

Most healthy adults need between 7 to 9 hours of sleep per night to function at their best.

• Are you getting that much?

I have to say that during school time, I don’t get much sleep. However right now, I sleep enough around 8 hours per day since there are no work and school due the Covid-19 pandemic.

• If not, what could you do to ensure that you do get enough sleep?

Go to sleep earlier, avoid naps after 3pm, reduce the consumption of caffeine and get regular exercises.

• What are the serious health effects related to insufficient sleep?

The serious health effects related to insufficient sleep are obesity, diabetes, high blood pressure, heart disease and even early mortality.

• Give two examples of healthy snacks that you can munch on while studying.

Almond and greek yogourt.

• Do you need to revise your original goal(s)?

Well, I do has change some of my original goals. So, the answer is YES!

• Are/is your goal(s) still realistic? Why or why not?

They are still realistic because I don’t force myself at the extreme when I know I can’t do at first like my push ups.

• State your new goals if they’ve changed.

I want to work my abs to be more defined. So, my new goals is to do 40 bicycle crunches in 1minute.

• What is working in your program?

My cardio workout is working well in my program. I have improve in my running. I can keep up more time running without getting tired.

• What do you need to change?

I need to change the exercises and rep each week to make my program diverse and to not make my body use to those exercises.

• Do you feel different this week… more energy, better sleep, better mood, or increased self-confidence?

I feel indeed way better than weeks before. I have more energy, better mood and I’m starting to have more confident with my body and that makes me happy.

• What effect is the activity plan having on you?

It given me a lot of motivation because I wanted to start to lose weight and go more to the gym. So with this class, it made do a plan to achieve goals that I wanted to make it happen this year.

What have been some major barriers so far in your activity plan?

I had some major muscles pain at first. Furthermore, i wasn’t really motivated to do the workout session when i was at gym at the beginning.

• How have you adapted your plan to overcome these barriers?

I put a stretching exercise at the end of the plan and I always start with exercise that I like like running, bicycle, etc.

• Have you noticed any energy level changes now that you exercise every week for the past 6 weeks?

Yes, I have more energy in the day and I sleep better than before. Also, it feels so refreshing when the work out is done.

• Have you started working out more than once a week? If so, when and what?

Yes, I go to the gym at least 4-5 time in a week. I do a lot of cardio, circuit work out and abs exercises.

• How many servings of vegetables should you eat each day?

More than the quarter of a plate per day.

• Are you getting enough vegetables?

Yes, because I always eat salads with my main meals instead of rice. In general, I like vegetables.

• If not, how could you ensure that you do?

Well, in my case, I replace rice with salad of any vegetables that I have at home. But my favorite one is salad of spinach, cucumber, tomatoes with lime and olive oil as seasoning.

• What are your three favorite vegetables?

Carrot, cucumber and broccoli.

• Find a recipe that includes your favorite vegetables and post on your blog.

Ingredients

• 2 cup cooked brown rice
• Homemade restaurant-style teriyaki sauce
• 1 block extra firm tofu, pressed (learn how to press it here)
• 1/3 cup cornstarch*
• Pinch of salt
• 1 large head broccoli
• 1/2 large cucumber, julienned
• 2 carrots, julienned
• 1 large Hass avocado, sliced

TOPPINGS (OPTIONAL)

• Sesame seeds
• Green onions

Instructions

1. Preheat the oven to 350°Fand line a large baking sheet with parchment paper or a silicone baking mat.
2. Cut the tofu into small cubes and place it in a large bowl. Sprinkle a pinch of salt and the cornstarch, a little bit at a time, over the tofu and toss until all of the tofu is coated. Add the tofu to one half of the baking sheet.
3. Cut the broccoli into bite-sized florets and place them onto the other half of the baking sheet. Place the baking sheet into the oven for 30 minutes. Once roasted, carefully transfer the roasted broccoli from the pan into a medium bowl. Toss the tofu around and place it back into the oven for 10 more minutes. Remove from the oven and transfer the tofu into a large bowl. You can use the same one as earlier, just be sure to rinse out any excess cornstarch. Set aside.
4. Pour half of the teriyaki sauce over the tofu and toss until it is well coated.
5. Divide teriyaki tofu, rice, cucumber, carrots, broccoli into four serving bowls and pour over any of the extra sauce as desired. Top with sesame seeds and green onions, and dig in!

• How does your exercise program fit into your weekly schedule?

To not disturbed my school schedule, I do it on the weekends after my shift at work and sometimes after school.

• Comment on how easy or hard it is to find the time to exercise.

It’s sometimes hard to find time because I have a charge schedule that I need to balance with homework, work, workout time, study and sleep time.

• What are your stress levels before and after exercise?

My stress levels before exercise is ,on a scale to 1 to 10, 8. After exercise, my stress levels is on 2/10. Working out helps to relieve stress a lot.

• What was your nutritional habit change that you chose last week to do for this week?

To eat less sugars, replace sweets and chocolate with any kind of fruits as a snacks

• Did you follow it consistently?

I have to say that I am impressed with myself, because I have followed that throughout the week.

• What will be your next nutritional goal for the following 2 weeks?

To always include vegetables and salads in my meals.

P-S: For the last two, i couldn’t figure it out how to do time lapse for my video, so they were what they were. However, I manage to edit the video throughout the week.