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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Physical activity plan: I will continue walking on the treadmill everyday, but I will include muscle-strengthening activities at moderate intensity that involves all major muscle groups 2 days a week. I will use Youtube videos for the strenght exercises, I specially like the videos from Holly Dolke and Pamela Reif.

SMART Objective: "I will walk on the treadmill every day, and include muscle-strengthening exercises 2 days a week to increase my strength"

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Tracking your Complete and Balanced Nutrition Pillar

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Tracking your Complete and Balanced Nutrition Pillar

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Log the food that you like and how it makes you feel.

I like vegetables, especially corn because it makes me feel happy, I like that it reminds me of a very savory snack like "elote preparado", just on its healthy version.

I like fruit very much, I especially like mangos, watermelon, cucumber, peaches, strawberries and kiwis. I like that they can be prepared in many ways, like with yogurt or tajín and lemon. Fruits remind me of summer especially and like having a snack by the pool.

My favorite food honestly isn't something very healthy, I like chicken tenders and fries very much, but I try to not eat them so often, but I honestly will never just stop eating them because they make me very happy.

Smart Objective: "I will try healthier variations of the foods I like by baking or grilling them instead of frying so they are lower in fat"

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Log your feelings and thoughts at the end of the day.

July 5th 2024: Today I felt sad and nostalgic, it was the last time I was seeing some of my friends and that made me feel discouraged and at the same time nostalgic and happy of all the great moments we went through together.

July 6th 2024: Today I felt bored and a little discouraged to do my normal activities. I didn't do much today so I do not have much to say.

*I decided I will not log the days were I did nothing interesting or that I just felt bored

July 7th 2024: Today I felt happy because it was my boyfriend's and I one and a half year anniversary. We went to dinner and I just felt very happy to be with him. The food was very good so that made me feel joy and excitment.

July 8th 2024: I went to pick up mi visa, this made me feel excited because before that I didn't know if I would go on a trip with my family, but now that I had it i knew that I could go.

July 11th 2024: I went to eat with my friends, it made me feel joyful because I missed them very much. Then one of my friends came to my house and we played on the nintendo switch, the game made me feel a little frustrated because we kept loosing and it was very difficult. But overall I had a lot of fun and I was happy to be doing something entertaining.

July 13th 2024: I went with my family and my boyfriend to a baseball game, that made me feel very happy. The only thing that didn't go well that day was that my dad was angry because he didn't want to go to the game and I just got frustrated because he was in a bad mood and I wanted everything to go perfectly.

July 14th 2024: Today was my dad's birthday, we went to eat and to the cinema, I felt a little nostalgic because there has been a long time since my family went all to the cinema together, but I was also happy and calm.

July 15th 2024: Today I saw my boyfriend, we went to eat and watched a movie. I felt a little sad after he left because I will not see him in like 6 days or maybe more depending on his new work.

July 16th 2024: Today I had a lot of things to do, since a friend is staying some days in my house to take care of my dog, I had to clean my sheets and pack my bag for my trip.

SMART Objective: "I will set realistic goals for my chores and plan ahead by creating a weekly schedule every Sunday evening for the next month to ensure tasks are completed stress-free and on time."

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Log your current and new habits related to sleep hygiene here.

This week I haven't been sleeping very well since I had many parties, this week only I had my cousin's XV, my boyfriend's graduation and graduation party, my own graduation from a program, and my last reunion with some friends.

So I have been sleeping about 5 hours approximately, today I did sleep about 10 hours but I still feel very tired and I don't know why. I will be trying to readjust my sleep schedule to a regular sleep routine.

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Tuesday, July 16th

After that, I have not recovered fully from that week of sleeping late. I have been sleeping at 12am and waking up at 11am. I have been trying to sleep earlier, but it has been very difficult for me. Tomorrow I will go on a trip and we are leaving at 7am, so I hope I will hopefully get up on time and that will help me to have my sleep schedule arranged right again.

SMART Objective: "I will sleep 7 or more hours a day by trying to sleep and wake up at the same time every day"

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Beautiful Relaxing Music - Stop Overthinking, Stress Relief Music, Sleep Music, Calming Music #154

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Natasha Bedingfield - Unwritten (Official Video) (as featured in Anyone But You)

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Prototype Path to Complete and Balanced Nutrition

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Prototype Path to Complete and Balanced Nutrition

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Advice from personalized healthcare provider: LNCA. Sofía Gómez

Part 1

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Objectives:

Start identifying trends on my mental health, focusing on my feelings each day

Have a log of my feelings, because sometimes when i go to the psychologist it is hard to remember everything that happened and how they made me feel

Reflect on how certain situations make me feel

Identify what can I improve to help myself on the mental health pillar

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Prototype Path to a Better Sleep Hygiene

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Prototype Path to a Better Sleep Hygiene

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Objectives:

Wake up feeling refreshed and energetic

Reduce the appearance of dark circles under my eye

Stay alert and focused throughout the day

Improve my overall mood

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My favorite strength video!

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20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif

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My physical activity

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To track my physical activity I will keep taking pictures of when I do workouts to keep tracking my progress through time, also I will use the Apple Fitness App to have a visual representation of the calories and distance that I am making and to have little reminders to workout.

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Part 2

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Basically eat healthier

Have a balance between exercise and nutrition

Have a healthy relationship with food

Feel better with my body, because I tend to feel bloated very much