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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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I will change my scrambled full eggs with sugary condiments for boiled egg whites with natural veggies sauces, eating them 4 of 7 days of the week.

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

Add images, photos, music, gifs, or whatever you like that motivates you to eat healthy.

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

Remember: the main goal is to nourish your body and avoid fad diets.

References:

World Health Organization: WHO. (2020, April 29). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will eat one fruit or vegetable to increase my daily intake of fiber as an afternoon snack for the next two weeks".

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To download your prototype:

1. Click on the icon to share.

2. Scroll down.

3. Click on "Save as PDF"  or "Guardar como PDF"

4. Include your prototype in your full document.

5. Upload it in the activity on Canvas.

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Instructions

1. Click on engrane button.

2. Click on “clone” this template.

3. Change the title with you full name and your student ID.

4. Fill out your clone with your information.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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MY GOAL:

I will do 1 hour daily of youtube dance workouts after my lifting session, from Monday to Friday for the next two weeks to increase my cardiovascular resistance.

I will do this exercise between 5pm-6pm of weekdays.

According to WHO, adults should do 150-300 minutes weekly of moderate intensity physical activity, so I will complement my weight lifting with dancing videos in youtube, between 3-5 times a week. (World Health Organization, 2020)

References:

World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. In World Health Organization. Retrieved July 2, 2024, from https://iris.who.int/bitstream/handle/10665/336656/9789240015128-eng.pdf?sequence=1

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will run in the park near my house three times a week for the next two weeks to increase my physical activity."

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I will write a full page of journaling everyday I wake up for the next two weeks to increase my creativity.

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.

References:

World Health Organization: WHO. (2022, June 17). Mental health. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will meditate 5 minutes daily before sleep for the next two weeks to peace my mind."

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I will eat dinner at 7pm everyday for the next two weeks to notice improvements in my sleep quality, writing daily in a calendar if I had a good rest or not.

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

Right now I have dinner late at night, when I am about to go to bed, which is not positive for my health.

Include images or links to music, videos, or recommendations that help you daily: I love Linda Sun, she is my hero.

References:

About sleep. (2024, May 15). Sleep. https://www.cdc.gov/sleep/about/

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will switch off my cell phone 30 minutes before starting my bedtime routine to improve my sleep."

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healing is hard (but also beautiful) | finding hope in bali, letting go & finally feeling alive

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Log the physical activity or exercise you do: I do 4 days a week 2 hours of weight lifting

Add photos of your app or after your workout routine:

I do quadriceps on Mondays

Shoulders, triceps and chest on Tuesdays

Harmstrings and Glutes on Wednesdays

Back and biceps on Thursdays

About the dance workouts, I intercalated between my favorites, Pamela Reif and Madfit, and even though some days were too tiring and hard to complete, I think I did a great job. First days felt like it was impossible, but now I feel I made little progress with my breathing and resistance. I am trying to build muscle at the moment, and cardio is not my best friend for it, but certainly I think that when I am in cut, this will help me quite quickly to get the results I want.

You can also share your favorite playlist to do your training: https://open.spotify.com/playlist/0Yp2K0lXTNV0v34RHUhRtf?si=SzgW-kgxSNqjCFKuQicjaA&pi=u-xChUYqlvRgiV

Include images of your training for your motivation. (Below)

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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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I want to feel more energized in my workouts and eventually notice muscle growth.

I personally do not love eggs, specially boiled, but talking about performance and physical benefits, I have to recognize that eggs were a great alternative for breakfast. I ate them, i was not hungry until lunch time, and I felt light but strong during my workouts, no tummy ache, not anything. I do not love the flavor, but I love the results. The days I did not have them I still eat healthy, including whole oats, low fat yogurt with fruit, etc.

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1. Increase creativity

2. Release my anxiety and overthinking freely in the paper

3. Visualize goals and the future I want

4. Start being conscious of my thoughts and where they come from

This was the notebook I used for journaling, and even though the content is private, only by looking at the cover you can see art and writing are my therapy. It was hard making it a habit in the morning, especially because as now my mornings are very slow because of vacations, it was hard to make myself focus on writing and not going back again to sleep. Still it was a great challenge.

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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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Sleep more deeply and feel energized when waking up.

I did it by setting up alarms at 6:30 to start cooking dinner so it could be ready or eaten by 7pm

It indeed helped. My digestive system is very slow, so I can eat a heavy meal and feel too full for hours, and having a light dinner early in the afternoon really felt like a change in me, as I felt normal and almost like ready to rest both weeks. I did not wake up at night and I even can remember my dreams better. I have been dreaming some weird stuff.

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Progress pictures