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1 hour of basketball training

1 hour of dance training

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What I did today:
Today I spent 10 minutes on the treadmill as a warm up. I was at the speed 6. Then I spent the remaining time doing some flexibility exercises. I didn't use any program, because I have quite some experience with stretching and doing flexibility.

How it went:
I really enjoyed todays workout. The 10 minute workout on the treadmill was a little mundane, but it went by quickly. After the running, my body felt warmed up, and I had a slight sweat. I did flexibility exercises for my legs and hips. I enjoyed today's workout, because it was more mellow than the workouts I did in HRE 1. As the end of semester 1 nears, there are more and more assignments. On top of the monstrous school work loads, I have also been involved in many extracurriculars. I didn't want to tire my body out with this workout, but I also wanted to break a sweat. This workout helped me to do that. However, my average heart rate for this workout was a bit low. I think it's because the flexibility exercises I did were only focused on the lower body.

What I will do next time:
Because of my relatively low average heart rate, I will try to do a make the movements a bit more diverse, using muscles from my whole body to increase my heart rate.

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APAC dance performances - for ES, MS, and HS

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Outside of school dance class
1 hour 30 minutes

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Saturday:
- outside of school dance class
- 1 hour 30 minutes

Sunday:
- outside of school basketball class
- 2 hours

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Basketball game

~ 1 hour

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Basketball practice
1 hour

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What I did:
Today I did the same routine I did last health lesson. I spent 10 minutes on the treadmill as a warm up. I was at the speed 6. Then I spent the remaining time doing some flexibility exercises. I didn't use any program, because I have quite some experience with stretching and doing flexibility.

How it went:
Today's workout went really well. Because I did the same routine as last lesson, I felt more familiar with what I was doing, and I had an increased mindset of certainty. What I changed though was adding more variety to my flexibility exercises. I did some stretches for my shoulders, neck, and arms. This way, I was exercising both my upper body and lower body. After the workout I felt refreshed and free from the lethargic state I was in before the lesson.

What I will do next time:
I was pretty satisfied with my workout this lesson! I don't think I will make any changes to my routine. I will do the same next session.

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https://pin.it/oNnVksF

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Explore a hand-picked collection of Pins about wellness inspo on Pinterest.

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https://pin.it/3ssnLbR

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Been struggling to make time to do practice mindfulness. I have been super busy these days so finding time to sit down and be present as been hard. Even when I have, I am always really distracted. This is definitely because we are nearing the end of the semester, and the course load is beginning to increase immensely. I will try to make time for mindfulness during this chaos. I think talking to a family member or friend will help

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2 hours of basketball training

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2 hours of basketball training

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2 hours of basketball training

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Today I decided on some more specifics towards my goal. I sat down to decide on when, where, why, and how of my goal. I decided that I would do a 10 minutes of mindfulness, including 5 minutes of meditation and 5 minutes of journaling everyday before bed. I recently got a notebook to serve as my journal, and I am beginning to use the meditation app Headspace.

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Nutrition Questionnaire

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Week 3: How DL has been affecting my wellness

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Week 3: How DL has been affecting my wellness

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The biggest shift that DL has made in my life is the capricious social life I now have. It's really hard to see friends outside of school. It's always nice to have family, and this period of DL, has made my relationship with my family members even closer. But, I haven't seen some of my friends in ages, and I really miss them!

All in all, I think that DL really shifted my social wellbeing, in terms of maintaining a steady social life.

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Monday:
-Breakfast: Cereal and fruit
-Lunch: Chicken noodles
-Dinner: Curry

Tuesday:
-Breakfast: Croissant with cheese and ham
-Lunch: Burrito Bowl
-Dinner: Braised broccoli, Sliced potato, chicken wings, rice

Wednesday:
-Breakfast: Cereal/Fruit
-Lunch: Salad
-Dinner: Beef and onion, green beans, 红烧肉

Thursday:
-Breakfast: Fried eggs and peanut butter jelly toast
-Lunch: Beef noodles
-Dinner: Glass noodles with veggies and pork

Friday:
-Breakfast: Toast with avocado and egg
-Lunch: Sandwich
-Dinner: Carrot and fried egg, green beans, chicken wings

Saturday:
-Breakfast: Fruit platter
-Lunch: Fried rice
-Dinner: Baker n Spice Pho

Sunday:
-Breakfast: Fried eggs
-Lunch: 太二fish
-Dinner: Fried Rice

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What I did today:
Today I did a Pamela Reif 20 minute pilates workout. It comprised of exercises for the whole body, starting with focusing on the leg muscles, then the core, and then the arms.

How it went:
I would say that the workout was relatively easy. The movements were not super challenging but I could still feel the burn and tightness in my muscles. I enjoyed the workout for the most part, although I wish it could have been a little more challenging. Evidently, this is reflected from my low heartrate.

What I will do next time:
I definitely consider choosing a slightly harder workout so that I can increase my heart rate. I will look for labels such as advanced level on the titles of workouts so I can ensure I get a good workout.

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Breakfast Idea:
-Coffee
-Toast w/ avocado, egg, and ham

(Used the chinese social media 小红书 to find these recipes)

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Breakfast idea: Healthy, low carb pancakes

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I will buy my ingredients from the online grocery service 盒马鲜生

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It's been a while since I have updated my Padlet in terms of my wellness goal. I have been pretty consistent with meditating and practicing other forms of mindfulness , although due to some family/holiday festivities, I haven't really had time to practice mindfulness. I have been using the Headspace app and I'm pretty happy with it. My mom agreed on purchasing the vip account so that more content could be available. She saw that this would be a good investment for my mental health. I've been enjoying doing the Basics meditations, as they are introductory practices of mindfulness that actually make me feel more calm.

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What I did:
Today I first did a 10 minute pilates workout from Pamela Reif, and then did a 10 minute ab workout from Pamela Reif. I found this workouts on her YouTube channel.

How it went:
Today's workout was just at my level. The first pilates workout kind of served like a warm up. The exercises were challenging, but challenging on a moderate scale. Then, the ab workout notched up the scale of the workout. The exercises had more immediate effect on my body. I felt the burn in my stomach. After completing 20 minutes of cardio, I felt refreshed but also quite tired.

What I will do next time:
I was pretty satisfied with today's workout. I felt that it was the perfect balance between challenging and relaxing. I think I will do the same type/style of workouts as this time moving forward.

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Ever since my mom allowed me to get the vip version of Headspace, I've been experimenting with all of their meditations. I kind of dropped the exact schedule of doing meditations before bed, because I have been trying the start your day meditations, the sleep meditations, and other variations of the meditation. It's been absolutely so much fun. Having more variance has made this process so much more exciting

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30 minutes

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1 hr 30 minutes

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2 hours

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45 minutes

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1 hr 30 mins

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1 hr 30 mins

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What I did:

Today I did 20 minutes on the treadmill and the remaining time working on my component of fitness. On the treadmill I did intervals of running and walking, because I was experiencing some knee pain from a basketball game a few days ago. My component of fitness is flexibility, so I completed my own stretch routine to loosen some tight muscles but also just working on my overall flexibility.

How it went:

Todays workout was hard in the beginning but better in the end. I haven’t been on the treadmill for a very long time, so I struggled to run for a consistent time. This may also be due to my knee pain. But the stretching in the end helped a lot.

What I will do next time:

I don’t know if I was a big fan of the treadmill, and instead now thinking about it, I prefer the elliptical. I will probably resort back to using the elliptical next time.

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Tuesday - 2 hours
Wednesday - 2 hours
Thursday - 2 hours
Friday - 2 hours

Games on Friday and Saturday

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Monday - 2 hours
Tuesday - 2 hours

APAC:
Thursday
Friday
Saturday

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What I did:

Today I used the program Keep to do my workouts. I first started with a 20 minute cardio workout from the by Zhou Liu ye. Then I worked on my chosen component of fitness, flexibility. Also on Keep I did on a yoga exercise that worked on all parts of the body.

How it went:

I found the cardio workout that I did first extremely challenging and pushy on my physical state. Seen from my heart rate graph, in the first 20 minutes my heart rate was extremely high. The movements required great control and strength. Later with the stretching workout I found it really soothing. Since I have been having basketball practices every day this week, being able to loosen tight muscles was really relieving.

What I will do next time:

Although I didn’t start with using a treadmill or other gym equipment, I enjoyed this type of workout. I think I will do the same for next time.

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What I did:

Today I did the same exact workout as last time. I used the program Keep to do my workouts. I first started with a 20 minute cardio workout from the by Zhou Liu ye. Then I worked on my chosen component of fitness, flexibility. Also on Keep I did on a yoga exercise that worked on all parts of the body.

How it went:

I really enjoyed todays workout. I felt challenged but also comfortable at the intensity level. However, I did feel a bit tired while doing the workouts. I think this is because that I have been doing basketball every day these past few weeks.

What I will do next time:

Absolutely the same thing!!

How are you showing progressive overload?

Although these past times I have been doing the same thing, I have been consistently making effort to increase the difficulty of my workouts. The program that I use, Keep, is essential and extremely helpful to helping me achieve progressive overload. Keep categorizes its workouts through level, from 1-5. I actually started from level 1 and now I am doing level 3 workouts.

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What I did:
I exercised exactly the same way today as I did the past few times. I exercised with the help of the application Maintain. I began my workout by doing a 20-minute cardio session from the by Zhou Liu yi. Then I focused on flexibility, my preferred fitness component. I also performed a yoga routine on Keep that targeted every single component.

How it went:
The workout I did today was incredibly fun. At the effort level, I felt both comfortable and challenged. I did, however, experience some fatigue while working out. I believe this is the result of me playing basketball every day for the past few weeks.

What I will do next time:
Exactly the same.

How did I do progressive overload?
I have continuously made an attempt, even if I have done the same thing in the past.

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I used the ideas I found from the previous posts as inspiration but decided to take a spin on it, and create my own homemade variation of a breakfast. In the foreground is an item 窝窝头 sort of like a bun, with a vegetable paste in the middle. On the right is ham, and in the background is cut up oranges and milk. This is a balanced meal as it includes carbohydrates (buns), vegetables and fruits, as well as protein (ham). In terms of improvements, next time I could maybe consider adding some sort of fiber into this meal, like a bread or oatmeal. All in all, it was a fun experience to make my own meal, and I will definitely continue to do so in the future.

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I have begun to notice a difference in my lifestyle and mood, and I think it's because of doing meditation consistently. Recently with the build-up of schoolwork, I've noticed that I haven't faced this challenge with stress, but a sense of flexibility and resilience.

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Although I would not like to admit it. This week I kind of took a halt on practicing mindfulness. This is because I have been having basketball practices every single day of the week, so in my spare time I am busy doing school week. Hopefully this can ease after APAC ends. Without meditations, my daily and after school routine seems a little wonky and different. I think this is a sign of the formation of a habit.

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Similar to last week, I didn't really do much meditation this week. Because I had APAC and basketball trainings, I was too busy and accompanied with other matters. The stress has begun to build up again. However, I think I could try to make the most of the small and broken moments in time of the day. Like when I'm on the bus or waiting somewhere, I can make the most of that time by working on my emotional health.

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Basketball season ended this week and I have been able to make and find more time for prioritizing my emotional health. This week, in fact, I did a meditation every single day of the week. I feel very proud and satiated with this consistency. Hopefully I can keep this up for the upcoming weeks, as I will no longer have the interruption of basketball.

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(Only had one lesson because we started school on Tuesday)

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(Only had one lesson because we started school on Tuesday)

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(Only have 1 lesson because had two lessons of swimming this week)

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(Only have 1 lesson because had two lessons of swimming this week)

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What I did:
Today I did 20 minutes on the elliptical as warm up, and then did a cardio workout from Pamela Reif on Youtube. On the elliptical, I ran for 2.01 km with a resistance of 2.

How it went:
Today's workout went pretty well. I felt challenged by the cardio workout, as it engaged specifically on my ab muscles which I haven't really worked on. It was also really great to change up my warm up from a regular video to using the elliptical.

What I will do next time:
I think I will do the same thing, and hopefully I am early enough to get a spot on the elliptical.

How am I showing progressive overload:
I chose a relatively harder workout today that focused on a new component of my body, my ab muscles. This demonstrates progressive overload as I gradually making more efforts to strengthen all parts of my body, and to make my muscle makeup more well-rounded.

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1 hour

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Now with more time, this wellness goal has become more of a priority for me. I have been enjoying this daily dose of mindfulness. Especially with a business competition during the weekend, making time to focus and center myself has been helpful.

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Outside basketball training: 2 hours

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What I did:
Today I did 20 minutes on the elliptical, then I did a stretching routine for back/neck and legs. I split to 10 minutes and 10 minutes. In the 20 minutes of elliptical, I did the 3rd resistance and did 2.30km.

How it went:
Today's workout went pretty well. The resistance on the elliptical made it more challenging, but at the end more rewarding. It was great to stretch the tense muscles in my back/neck, with I don't really focus on.

What I will do next time:
I think I will do the same thing.

How did I show progressive overload:
I showed progressive overload in this workout by first upping  my resistance on the elliptical. Last time the resistance I did was 2. In addition, I have been trying to be more well rounded with my stretching, shown in how I did a stretching routine for back and neck.

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2 hours

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2 hours

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2 hours

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1 hour

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There has definitely been so much growth from this experience. I have been able to learn how to stay consistent by utilizing this Padlet as a tracker.

This wellness goal has allowed me to become more in touch with my emotional health, a realm that I haven't really focused on any time in my life. Now I have realized the importance of it. By prioritizing my emotional health, I have seen real life benefits, like better performance, mindset, and energy in the day.

Before I always thought that meditation was kind of a "joke". To speak truthfully, I never really believed in it. But through this unit, I have proven myself wrong. I really do enjoy it, and will do it in the future.

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What I did:
Today I did 20 minutes on the treadmill and did 20 minutes of working on my component of fitness, flexibility. On the treadmill I ran 2.3 kilometers and was at an average speed of 6. For stretching I decided to do my own routine and not follow a guided video.

How it went:
I haven't done treadmill in a long time, so getting back to it was a struggle and a little hard to get accustomed to. I enjoyed the freedom I had when stretching though, because I didn't follow a video. I have had enough experience with dance to create a routine for myself. Additionally, because APAC dance practices resumed, I have been feeling soreness and tightness in my legs once again. Stretching them is really helpful, and I am glad that I can use this time to do so.

What I will do next time:
There is no next time :( HRE/Swimming is done!