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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Exercise: Gym

Schedule: from 1 to 3 pm

I’m going to go to the gym from Monday to Friday at least to do muscle hypertrophy exercise to improve my lifestyle.

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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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Foods that I like and how they make me feel:

1. Fruits:

- Apples, bananas, strawberries.

- Sensation: Energy.

2. Vegetables:

- Spinach, carrots, broccoli.

- Sensation: Lightness and satisfaction.

3. Proteins:

- Grilled chicken, salmon, meat.

- Sensation: Strength and satiety.

4. Grains:

Rice and oatmeal.

- Sensation: Energy and satiety.

5. Dairy products:

- Greek yogurt, panela cheese.

- Sensation: Healthy digestion and satisfaction.

I will consume my portions of fruit and vegetables every day for the next four weeks and I will also reduce the use of sodium to improve my intake of essential nutrients and promote a balanced diet.

- Breakfast: egg with avocado

- snack: oatmeal with protein

- Lunch: Spinach salad with grilled chicken.

- snack: protein with strawberry

- Dinner: Steamed broccoli with chicken, salmon or meat.

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Feelings:

- Tomorrow: Energy and motivation after a healthy breakfast.

- Afternoon: Satisfaction and lightness after a balanced lunch.

- Night: Relaxation and peace after a light dinner and a meditation session.

Thoughts:

- Reflection on the importance of maintaining a balanced diet for general well-being.

- Thanks to myself for dedicating quality time mentally and physically.

Smart Objective:

Record my feelings and thoughts at the end of each day for the next two weeks to improve my emotional awareness and mental well-being. I will spend 5-10 minutes every night before going to sleep to write it in my diary.

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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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The aim is to incorporate more protein and vegetables in my body by reducing the use of salt and refined sugar in my diet.

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Registering my feelings to know what makes me feel bad and what makes me feel good, it is very important to know yourself. Relaxation techniques will help me feel calm when I need it and every night before going to sleep. These objectives are in order to balance my emotions and feelings by performing an introspection.

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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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1. Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends.

2. Create an environment conducive to sleep by keeping it calm, tidy and fresh.

3. Limit the use of screens before bed at least one hour before bedtime.

4. Incorporate a night relaxation routine by performing relaxing activities such as meditation, deep breathing or reading a book before bed.

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Before, I didn't have sleep schedules, I can fall asleep at 2 am and wake up at 6 am to how can I fall asleep at 11 pm and wake up at the same time. With these new objectives I force myself to comply directly with them.

Go to bed between 9:00 pm and 10:00 p.m. and wake up between 6:00 and 6:30 a.m. every day for the next four weeks to improve the consistency and quality of my sleep.