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People think having a meal plan can cost a lot of money, But in reality you can meal plan the rights foods for low prices 

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People think having a meal plan can cost a lot of money, But in reality you can meal plan the rights foods for low prices 

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Steamed bag cost around 0.85 cents per bag 

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Here is one of my meal plans that I used in the summer It consisted of Chicken breast, Steak, or Tilapia with 1 cup of instant rice and a bag or any steamed veggies.  

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Here is one of my meal plans that I used in the summer It consisted of Chicken breast, Steak, or Tilapia with 1 cup of instant rice and a bag or any steamed veggies.  

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This is some Steaks I cooked in the summer for meal preps about 50 grams of protein each. 

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This is a meal that took about 5 dollars to make. It is a sweet potato mashed up with cut up chicken with about half a bag of steamed broccoli.

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Here is another meal prepped breakfast. Steak with asparagus and 2 eggs. This meal took is high in protein with a total of 87 grams and hits all the nutrition needs for the body.

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Another food I use for meal is minuet rice, cost about 1.79 for box and last for many meals to prep. I was able to prep about 15 different meals with this box.

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For me I have a different Workout for the body each day. I workout M, W, TH, F. 

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For me I have a different Workout for the body each day. I workout M, W, TH, F. 

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Bench press 1x10, 1,8, 1x5,1x3                dumbbell press 3x8                                - Pull ups 5x5                                               Dumbbell row3x8                                       -Lat pull downs 3x8                                           DB Shoulder press3x8

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Bench press 1x10, 1,8, 1x5,1x3                dumbbell press 3x8                                - Pull ups 5x5                                               Dumbbell row3x8                                       -Lat pull downs 3x8                                           DB Shoulder press3x8

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Monday Workout

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Back Squat 4x12                                           Hamstring curl 4x15                                         - Bulgarian squat 4x8                                 Lateral lunges 4x6                                       - Single leg DB lunges                                Calve raises 4x20 (inner, outter, middle)            

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Back Squat 4x12                                           Hamstring curl 4x15                                         - Bulgarian squat 4x8                                 Lateral lunges 4x6                                       - Single leg DB lunges                                Calve raises 4x20 (inner, outter, middle)            

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Wednesday Legs

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Bench 4x4 with chains                                -wrist mobility circuit                                           Back Squat 4x4 chains                                 - Single leg Fre squat 4x12                        Bicep and triceps any exercise 4x25 each           

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Bench 4x4 with chains                                -wrist mobility circuit                                           Back Squat 4x4 chains                                 - Single leg Fre squat 4x12                        Bicep and triceps any exercise 4x25 each           

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Thursday (speed day )

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Eating the right foods have a significant impact on the overall health from body, health, mental health, feeling good, and helps give you energy to do the things you love. 

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Eating the right foods have a significant impact on the overall health from body, health, mental health, feeling good, and helps give you energy to do the things you love. 

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As an athlete mobility is huge, you have to be able to move fast quick, smoothly ect. With this day I focus on really loosening up my hips, ankles, neck, shoulders. This has helped me get deep in squats, move out of my stance to get to a defender due to ankles being able to bend. 

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As an athlete mobility is huge, you have to be able to move fast quick, smoothly ect. With this day I focus on really loosening up my hips, ankles, neck, shoulders. This has helped me get deep in squats, move out of my stance to get to a defender due to ankles being able to bend. 

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Friday (mobility day)

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Being active in general is healthy for the body. The body is meant to go out and have fun. Working out not only helps you in the long run but it can be a place where you can relive stress and better yourself and reach your full potential. 

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Being active in general is healthy for the body. The body is meant to go out and have fun. Working out not only helps you in the long run but it can be a place where you can relive stress and better yourself and reach your full potential. 

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3 Things you could do to relieve stress is 1) Meditation. Meditation  will relax and calm the body and can be a slight escape from reality for some people. 2) Getting a full nights rest. This is huge because if you go to bed late you wake up late and with this you waste a day and get behind  and that will cause you to stress even more. Making sure you get 7-8 hours of sleep and waking up at a good time will decrease stress. 3) Getting active. Going out and doing something simple like walking around campus, Riding a bike, or treating yourself with a good dinner and a movie can help you relieve that stress you have. 

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3 Things you could do to relieve stress is 1) Meditation. Meditation  will relax and calm the body and can be a slight escape from reality for some people. 2) Getting a full nights rest. This is huge because if you go to bed late you wake up late and with this you waste a day and get behind  and that will cause you to stress even more. Making sure you get 7-8 hours of sleep and waking up at a good time will decrease stress. 3) Getting active. Going out and doing something simple like walking around campus, Riding a bike, or treating yourself with a good dinner and a movie can help you relieve that stress you have. 

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I don't think this was very accurate for me. I get on average 7-8 hours a night and that all I need. If I sleep longer I tend to feel groggy when I wake up. I won't be making changes to my sleep schedule after this quiz   

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I don't think this was very accurate for me. I get on average 7-8 hours a night and that all I need. If I sleep longer I tend to feel groggy when I wake up. I won't be making changes to my sleep schedule after this quiz   

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Link to website I found that was useful 

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Link to website I found that was useful 

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THE IMPACT OF STRESS ON YOUR BODY

Your body releases cortisol when it feels threatened or stressed. Cortisol is a hormone that increases sugar in your bloodstream, increases glucose in your brain, and slows down your immune and digestive systems. This is part of your natural fight-or-flight response to danger. Back when humans had to be on high alert for predators, it was key to their survival. However, your response to stress can also have lasting unintended effects.

Impact of stress on your physical health In high-stress situations, like car accidents, this system works as intended. But, when your brain perceives everyday inconveniences, like traffic and work, as threats, it continuously releases cortisol, which has a disruptive effect on your physical health. Chronic stress is bad for your body. Headaches, digestion issues, muscle tension, fatigue and frequent bouts of sickness and sleep issues can all be directly linked to chronic stress.

Impact of stress on your mental health Cortisol also affects your mental well-being. The effects of stress on your mental health manifest in changes in mood, feelings of anxiousness, sadness, restlessness, being overwhelmed, irritability, loss of motivation, and an inability to calm your mind.

Impact of stress on sleep Physically and mentally not feeling well occasionally develops into sleeplessness. Unfortunately, your brain and body can best manage stress after a good night's sleep, so being stressed and having trouble falling asleep can feel like you're stuck in a negative cycle.

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7 Ways to De-Stress and Feel Well-Rested | ZzzQuil

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Your body releases cortisol when it feels threatened or stressed. Cortisol is a hormone that increases sugar in your bloodstream, increases glucose in your brain, and slows down your immune and digestive systems. This is part of your natural fight-or-flight response to danger.

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All this stuff on the padlets go hand in had with each other to have a more stress-free life. Eating better will make you feel better. Getting the proper rest will make you feel better. Focusing on things that will help your stress and mental health will make lift the weight off your shoulders and make for a healthier and better life in the long run. 

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All this stuff on the padlets go hand in had with each other to have a more stress-free life. Eating better will make you feel better. Getting the proper rest will make you feel better. Focusing on things that will help your stress and mental health will make lift the weight off your shoulders and make for a healthier and better life in the long run. 