Week 1

Week 2

1. What are your specific goals for the upcoming Fitness appraisal? (12-minutes run, pushups, sit-ups, wall-squat, side-hops, plank)-15-minutes run,10-times push-ups, 30 times sit-ups, 2-minutes wall-squat,50-times side-hops and 5-minutes plank.
2. What’s the point of doing a warm up?-The purpose of a warm-up is to prepare your body for physical activity. The warm-up is generally used to increase body temperature, increase heart rate and breathing rate, and also help you mentally prepare for exercise.
3. What constitutes a successful warm up?-To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. A good indication is warming up to the point where you have raised a light sweat.
4. What’s the point of doing a cool down?-a) Reduce heart and breathing rates; b) Gradually cool body temperature; c)Return muscles to their optimal length-tension relationships; d)Prevent venous pooling of blood in the lower extremities; e)Restore physiologic systems close to baseline.
5.  When is the best time to stretch and why?  -The best time to stretch is when the muscles are warm and pliable. This could be during a yoga orpilates class, or just after exercising. However, there is very limited evidence about specifically stretching after exercise.
6. Why is stretching important?-Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. … Healthy muscles also help a person with balance problems to avoid falls.

Week 3

On a scale of 1-10, what effort did you give the workout this week? 3:10
 List three specific examples of what would motivate you to participate in and stick to a
regular exercise routine? Loss weight, keep health and make fun.
 List three specific barriers or excuses which would prevent you from doing so? Busy, Tired and Environment.
 What type of workouts and physical activities do you like? Aerobics
 Do you prefer going to the studio/gym or working out at home? Gym
 What could you see yourself doing as exercise for the remainder of your life? Yes. I will keep the regular exercise each week in my future life.
 How was your nutrition over the course of this week? very good
 What would you like to change in your nutrition for the following week? Protein

Week 4

Questions:
 How does your exercise program fit into your weekly schedule? I use more weekend time to do it . Comment on how easy or hard it is to find the time to exercise. Hard
 What are your stress levels before and after exercise? Level 7 before and Level 6 after exercise.
 What was your nutritional habit change that you chose last week to do for this week? eat 1 egg /day, 4 times fish /week ,some beans and 50 g /day meat.
 Did you follow it consistently? Yes
 What will be your next nutritional goal for the following 2 weeks? Eat more vegetables.

Week 5

Questions
 How many servings of vegetables should you eat each day? 5 Servings
 Are you getting enough vegetables? yes
 If not, how could you ensure that you do?
 What are your three favorite vegetables? Brussels Sprouts, Spinach, Brocoli
 Find a recipe that includes your favorite vegetables and post on your blog.

 Sautéed Brussels Sprouts—-The Ingredients

• Brussels Sprouts. These delicious little green veggies are packed with Omega-3 fatty acids, fiber, and Vitamin C. Once sautéed, the sprouts will have a crisp, caramelized outside and tender but firm inside.
• Olive Oil. Be generous to ensure the sprouts caramelize in the pan.
• Kosher Salt. Kosher salt is critical to making your Brussels sprouts tasty. I always recommend kosher salt because it has a more pure, soft taste than table salt (which tastes metallic due to the treatment process that keeps the salt free-flowing). Season the sprouts as you go along, then at the very end to taste.
• Black Pepper. As much or as little as you like.
• Acid. Brussels sprouts crave acid; a splash will balance and perk up their flavor. In this recipe, I use balsamic vinegar, though you can also try lemon juice, pickled onions, or an entirely different vinegar.

WEEK 6

Questions
 What have been some major barriers so far in your activity plan? TIRED AND BUSY EVERY DAY.
 How have you adapted your plan to overcome these barriers? Adjust the schedule
 What solutions have you found?SLEEP MORE TO GET MORE ENERGY
 Have you noticed any energy level changes now that you exercise every week for the past 6 weeks? A little more vigorous
 Have you started working out more than once a week? If so, when and what? NO

WEEK 7

Questions
 Do you need to revise your original goal(s)? NO
 Are/is your goal(s) still realistic? Why or why not? YES
 State your new goals if they’ve changed.NO
 What is working in your program? DIFFICULT DO THE CRUNCHES
 What do you need to change? NO
 Do you feel different this week… more energy, better sleep, better mood, or increased
self-confidence? NO, I FEEL TIRED .BUT I HAVE GOOD MOOD
 What effect is the activity plan having on you? BODY ACHES

WEEK 8

Questions
 How much sleep should you be getting every night? 8H
 Are you getting that much? NO
 If not, what could you do to ensure that you do get enough sleep? DO NOT TAKE 8 COURSES. LESS HOMEWORKS ,LESS EXAMS,THEN I CAN HAVE MORE TIME FOR SLEEP
 What are the serious health effects related to insufficient sleep?obesity, diabetes, high blood pressure, and heart disease. Insufficient sleep can also leave you more vulnerable to mental health issues such as depression and anxiety.
 Give two examples of healthy snacks that you can munch on while studying.Baked Organic Zucchini Chips Brown Sugar and Banana Oatmeal

WEEK 9

Questions
 Which goals did you succeed?12 minute Run Side Hops Balance RIGHT SIDE
 Which goals did you not succeed?Front Plank , Chair Dips
 Why do you think you did not achieve the above-mentioned goals? MUSCLE IS NOT STRENGTH
 What could you have done to succeed your goals? DO MORE MUSCLE EXERCISES
 What did you learn throughout this process? I CAN LEARN EXERCISES FROM YOUTUBE, AND I CAN DO EXERCISES AT HOME REGULARLY
 What personal goals would you like to set for yourself in 2020? REDUCE WEIGHT 10 LBS

WEEK 13