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Download your PADLET to upload it in CANVAS.

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Download your PADLET to upload it in CANVAS.

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To download this prototype:

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Log the physical activity or exercise you want to do, the schedule that fits better to your routine, and if you will use a video, fitness app, or recommendation from a guideline for your age group.

You can also share your favorite playlist to do your training.

Include images of your training for your motivation.

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Log your current and new habits of food and beverages here.

Follow the recommendations from the international guidelines that you found for your group age.

The main goal is to nourish your body and avoid fad diets.

Include images of your favorites for your motivation.

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

Include some images with your loved ones or a link to the music or video that helps you feel better every day.

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

Include images or links to music, video or recommendations that help you every day.

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My goal for the next few weeks is to manage to run at least 1 km without getting tired, as well as to increase my speed endurance and walk more. To achieve this, I will follow a course called 'One Step to 5km' on the Samsung Health app, and train three days a week. For endurance, I will set a goal on my watch, which will alert me when I have met the steps for the day. I will log both activities in the health app on my watch.

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This is the Playlist I'm going to use in the following weeks for training.

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A new music service with official albums, singles, videos, remixes, live performances and more for Android, iOS and desktop. It's all here.

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Physical Activity

I don't do aerobic exercise, such as walking or running, on any day of the week.

I only do anaerobic exercise, such as weight lifting.

I don't have a set schedule for exercise, it's usually random if I decide to exercise that day.

On weekends, I prefer to stay at home and not go for a walk.

Daily, I walk less than 7,000 steps.

Complete and Balanced Nutrition

I tend to add extra salt to most foods, mainly meats.

I do not consume the 3 liters of water a day that is recommended for my body according to scientific articles.

I usually start drinking water until 1 pm, since I forget to drink water in the mornings due to classes and activities.

During weekends or holidays, I drink more Diet Coke than water.

Mental Health

I tend to be hard on myself and blame myself for the mistakes that happen during the day.

I tend not to recognize my merits, I only focus on my mistakes.

I constantly strive for perfection, which causes me to live with anxiety, thinking that I could always do better.

Due to procrastination, I do not perform the tasks assigned to me by my psychologist, such as reading books or doing certain activities.

Sleep Hygiene

I am used to falling asleep until 1 or 2 am daily and waking up at 7 am.

I have to set 15 alarms because I can't wake up due to tiredness.

Before going to sleep, I get distracted by my cell phone, which causes me to lose track of time and fall asleep late.

I don't have a fixed sleep schedule, every day I wake up at different times and every day I delay my wake-up time towards the afternoon. One vacation day I went to sleep at 5 am and woke up at 3 pm.

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Physical Activity

*Run and walk daily to develop physical fitness.

*I will organize myself to go running in the mornings and at the end of the week to get the 72 to 150 minutes together.

*Walk at least 10,000 steps a day.

Complete and Balanced Nutrition

*I will eliminate salt from the table at mealtime to avoid the temptation to add salt.

*I will try not to consume foods high in sodium, based on the information on the package label.

*Every time I drink from my water bottle, I will count it, and at the end of the day, I should have consumed more than the stated minimum (2700 mL).

*I will not drink soft drinks, only water during these weeks.

Mental Health

*Each day, before I go to sleep, I will reflect on the day's events. I will record in a journal the things I did well, congratulating myself and expressing gratitude for the things that happened.

*Doing the tasks that my psychologist leaves me to do.

Sleep Hygiene

*I will set an alarm at 10:30 pm to go to sleep, which allows me to get more than 8 hours of sleep if I wake up at 7 am.

*I will have a 1-hour sleep range, which allows me to get 7–8 hours of sleep daily.

*I will set alarms at 7 am that are audible and include activities such as movement or multiplication to help me get up quickly.

*I will set a limit for the use of applications (social networks), since watching TikTok at night, I lose track of time and sleep very late.

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My eating habits fluctuate depending on my location and whether I am on vacation or in school. In the last few weeks, I have maintained a balanced diet with salads, although I still consume sugar-free soft drinks, foods rich in flour, and red meat with salt.

I usually accompany my meals with tortillas, bread, or toast. However, I plan to eliminate these foods in two daily meals, limiting them to one meal.

I also intend to reduce my salt intake by not putting the salt shaker on the table when I eat at home. In addition, I will stop consuming sugar in beverages, opting for natural water or sugar-free lemon water. To monitor my water intake, I will keep track of how many bottles of water I consume daily.

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I will make a daily list of the things for which I am grateful, including congratulations to myself. Each night, I will record these reflections in a notebook. If I don't have the notebook handy, I will make the entry on my cell phone and transcribe it to the notebook the next day.

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Playlist with my favorite songs to relax me 

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Playlist with my favorite songs to relax me 

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A new music service with official albums, singles, videos, remixes, live performances and more for Android, iOS and desktop. It's all here.

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I aim to sleep between 7 and 8 hours a day, although if I can sleep more, that would be ideal. My purpose is to establish a fixed schedule for going to bed and waking up. To keep an accurate record of the hours I sleep and the quality of my sleep, I will use my watch. My goal is to achieve a score of 85 to 90 points on my watch's sleep log during the week.

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My sleep score for today January 12 day 0 

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My sleep score for today January 12 day 0 

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I recently purchased some melatonin gummies to help me sleep. Melatonin is a natural brain compound that has been shown to be non-addictive. I plan to take it to get my brain used to sleeping at a specific time.

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As for my water-drinking goal, I am happy with the habit I have developed. Previously, I only drank water after 1 pm and until 11 pm, making me want to go to the bathroom all night. Also, I did not measure my water intake. The first day I realized that I was easily not even consuming 2 liters some days. So drinking more water took the first couple of days, but then it got easier. It made my skin and lips feel more hydrated, and I also had more energy during the day.

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As for food, I missed taking pictures because all I could think about was eating, haha! I decided not only to stop putting salt in my food, but also to reduce my portions and eat more vegetables. Practically, the week from Monday to Friday consisted of 5 meals: at 7 am I ate a 70-calorie brownie, then I had egg tacos with salad and tomato for breakfast. Then, at lunch, I would eat roast beef or salmon, both with lemon, with corn toast and spinach salad to taste. Between lunch and dinner I would eat a fruit (no later than 6 pm) and finally, for dinner, it was a Cornflakes cereal with coconut milk and half an apple with raisins (maximum at 9 pm). This is a diet that I did 2 years ago when I went with a sports nutritionist, which I liked a lot of having food that I like, is quick to do and gives me energy. The latter I could observe in my workouts, as well as during my motivation during the day. I decided not to weigh myself since I don't like to do it without a professional, that's why returning to my city (the 2nd week of February) I will go to a nutritionist in search of an updated diet. An updated diet, adapted to my current goals and my way of life, since my life in high school at 17-18 is not the same as my life in college at 20-21.

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I achieved one of my goals, which was to wake up daily at 7 am, even on weekends. This is something I struggle with during school hours, and achieving it without a specific motivation to wake up surprised me because of my willpower. Unfortunately, however, on no day did I manage to get 8 or 7 hours of sleep, and my highest score was 81, so I did not achieve that goal. Now I know I can get up at that time, so my priority around this pillar is to get to sleep at a stable time, organizing my day to do everything I need to do.

According to my scores, it was actually sleeping late and little that caused me to have a low score and, in turn, a small amount of cycling. The way I am going to do this is actually turning off my cell phone from a long time before and definitely eliminate TikTok, as it is taking up a lot of my time. I'm also going to take melatonin before.

Another thing I'm going to do is the workout that my watch itself has. It turns out that with the new update, after a week of logging your sleep, it comes out what kind of habit you have and how to correct it. So, I'm going to follow the training looking to improve.

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During this week, I decided to attend crossfit cardio workouts. In my box (place where crossfit takes place), there are two types of workouts: the first one is metcon, which is the combination of cardio and weights, and then there is fitness, which is pure cardio and exercises with your own body. I always attend only the metcon on days that are weights and when it concentrates on cardio I decide not to go because of laziness and because I really don't like it, mainly because I choke because I'm asthmatic. However, according to what I have read, it might even help me with my condition. So, these weeks I decided to mainly attend fitness for cardio and metcon on the days it is combined.

The truth is that this helped me to perform better in the area I love the most, because by improving my lung capacity, it helped me to load easier with the inhale and exhale method when loading. This made me able to do my routine with a weight that 3 months ago was my maximum in the case of deadlift, which is my heaviest weight exercise with a total of 190 pounds for reps.

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This was one of the pillars I found most difficult from start to finish, since I am not in the habit of writing as I feel. That is why I realized that I would not achieve my goal of 15 every day from the first day and decided to reduce it. It is more worthwhile to perform at a lower level than not to do it because of laziness. In the end, I did it, and it helped me feel better, giving myself compliments helped me improve my self-esteem and give value to what I do every day. I would also add that one thing that helped me this week was to see my psychologist, who relaxed me and checked how my process was going. I hope to continue improving since I have not had periods of anxiety this month and I have not developed nervous dermatitis that I had been having these weeks. I want to keep improving and focusing specifically on this pillar.