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whys to get to sleep faster
. light dimmers
. getting into sleeping clothes
. reduce stress
. don't do work too late

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I went on a short walk on sunday

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aim for at least 7 hours

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Nov 21 2022

For this unit, I will be focusing on my sleeping schedule.

With more work load, I've been getting less sleep. This impacts my efficiency in doing homework. So this creates a positive feedback loop where the more time I spent on my homework the less sleep I get and less sleep gets me even more time on my homework. This is a problem, because I find myself dozing off near 5 pm.

Therefore, I want to get better sleep. I think the best way to increase my sleep is to procrastinate less and finish work as early as possible.

I also feel extremely tired even if I get enough sleep. So after some research, I found out that I don't get enough deep sleep. I usually just crash onto the bed and fall asleep with the lights on, which affects my sleeping patterns.

I listed some goals I decided to accomplish.
. Finish work before 10 pm
. Close all lights and take shower before bed
. Wake up before 10 am on non school days
. Get at least 7 hours of sleep per night

I slept at 2 am today and needed to wake up on 6 30 am. Yes, I need a lot of improvements.

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Nov 21
- Went to bed at 12
- Did not finish work
- fell asleep from 5 pm to 8 pm
- not a good start

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So for the last week
I have not finished any of my goals and I usually sleep 12 or later.
I have too much assignments

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11/22

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Cardio + Strength workout

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AP SEM
. Annotated Bib
. IRR
. EOC A Exam
AM Chinese
. Read novel
. Speech test
. Exams
. Essays
Biology
. Lab Report
English
. Several Unfinished Formatives
PE
. Padlet Uploads
Inno
. Finish Slot Machine
. Finish Process Journal
. Finish Box
. Finish Corresponding Art
. Finish Manual
Art
. ^^^^

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I ate pasta for lunch with one serving of bread and a carrot cake.
I guess I got a lot of carbonhydrates and fibers. But also too much sugar and now I'm really tired.

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I really need to work on sleep so that I can be in prime condition during inno presentations and exams, so I plan to sleep before 11 30 today. problem is, i need to finish my IRR rough draft before thursday class, so that is a big problem.

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1. This week I ate (on average):

Two to three meals a day

2. This week I felt hungry:

Rarely

3. Did you eat your meals at regular times this week? If yes, when did you eat? If not, why were you not able to eat at the same time each day?

No; sometimes I got cared away because of work and I wasn't able to eat on time. One day, I fell asleep and ate dinner at 11.

4. What influenced your food decisions this week? (e.g. your peers, accessibility to food, AYI/parental cooking, physical training, time)

During lunch, I picked some of the shorter lines. I mostly ate my parent's cooking for dinner and breakfast.

5. What time of the day did you feel most alert this week? Why do you think this is? Have you noticed any patterns in alertness or mood?

Robotics Scrimmage (i won 1st place). It was an intense game and my heart rate reached 160. I've been pretty sluggish lately, because I sleep too late to keep up with the end of semester rush.

6. Did you eat between meals this week? If yes, what foods did you mainly consume?

Yes; I usually consume  snack between breakfast and lunch because I wake up too late and don't have enough time to finish breakfast.

7. On average, how much water did you consume each day?

To be honest, I do not remember how much I drinked. I do know that I did not drink enough because I was really thristy and I had a headache one day.

Based on your responses, what do you think would be a good nutritional goal to work on that is within your control?

Drink more water and eat on time. Sometimes, finish breakfast.

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https://www.pinterest.com/jzchen1028/pe-health-2022-2023/

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I need to work more on Cardio and Strength, because during the Robotics scrimmage, my heart rate went up to 160. In addition to robotics and other engineering projects, I need more strength for things like screwing nuts tight and sawing misshaped pieces.
For this session, I think it went well, so I'll continue this exercise.

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There has been no HRE exercise yet. (I think)

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Because we went into distance learning, I was able to get enough sleep every day for school.

I didn't have any screen time on my phone 2 hours before bed, and I drank plenty of water. I read a book and eat some almonds. This helped me sleep faster and better, because usually I couldn't fall asleep at night.

1/2: 8 hours, 12 pm ~ 8 am
1/3: 9 hours, 11 pm ~ 8 am
1/4: 8.5 hours, 11:30 ~ 8 am

1/5: 8 hours, 10:30 ~ 6:30 am
1/6: 7.5 hours, 11:00 ~ 6:30 am
1/7: 7.75 hours, 10:45 ~ 6:30 am
1/8: 8 hours, 10:30 ~ 6:30 am
(I would usually take a short nap after school)

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I did an upper body strength exercise after a cardio warmup. The strength workout was mainly composed of pull ups and push ups. It went smoothly. After a two week break, it was easy to recover and I finished the workout. I think the intensity is a little challenging, which is good. I will continue this workout (if at home) next class.

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Cheese Chicken Quesadilla - from Youtube
https://youtu.be/yfVswOm1hQM

Materials
. Chicken Breast
. Salt, pepper, garlic powder
. Cheese
. Tortillas
. Peppers
. Ketchup

Steps
. Butterfly to chicken
. Season the chicken
. Cook the chicken
. Cut the chicken
. Take a tortilla and put cheese, the chicken, peppers, ketchup, more cheese in that order
. Toast it
. Done

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This workout did not go as well. I had to do some chores in the middle of it, so I missed a lot of time.

I did a 40 minute cardio exercise, instead of my usual workout. My heartrate was in the zone and I managed to stay strong during the workout. I noticed that it took a long time for my heartrate to return to 80 bpm after the workout finished ( I do not know what that means). I could not increase the intensity, but I could change the time of resting.

I did not enjoy this.

I will not be doing this exercise next time and go back to my usual schedule of 20 cardio, 20 strength.

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I am more productive and focused and I get more sleep in dl.

Other then that, distance learning effects the amount of water I get everyday. Because I stay in my room all day, I always keep forgetting to drink enough water.

It is also stressful sharing a living space with my family the whole entire day.

My mom keeps cooking the same meal everyday, so my spirtual wellness decreases I guess.

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There is a program on my phone that allows me to order food. It will arrive today.

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nutrition goal: eat/drink less caffiene
mon - procastinating
. an egg
. black coffee
. rice
. chicken
. rice
. beef
. cucumbers
. orange
tues -  procastinating
. tea
. rice
. chicken
. cucumbers
. coffee
. rice
. chicken
. cabbage
weds - unproductive
. an egg
. latte
. black coffee
. pasta
. rice
. beef
. tea
. cabbage
. orange
thurs - sleepy, tired, productive
. tea
. pasta
. chicken
. rice
. cherries
. chocolate
fri - sleepy
. pasta
. egg fried rice
. sweet pork
. tea

cook my own food

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I forgot to bring my heart rate monitor.

I did 20 minute interval cardio as a warmup. I would usually do 7 km per hour as a rest and 10km or 11 km per hour as a push. I tried going up to 12 km per hour as a new high point, and I did gain some level of success.

For strength, I did a 20 minute dumbbell strength exercise.
I followed a youtube video (link is below). I moved from 10 lb dumbbells to 12 lb dumbbells. Overall, it went smoothly.

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https://www.youtube.com/watch?v=mf1xQS_Zlkc

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20 Minute Full Body Dumbbell Workout NO REPEAT (Strength & Conditioning)

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I did the same routine as last time.

I did a 20 minute interval cardio as a warmup. I did 7 km as a rest and 10 or 11 km as a push. I tried going up to 8 km as a rest, but I was struggling so I went back to 7 km. The rest went smoothly.

For strength, I did a 20 minute dumbbell strength exercise following a youtube video (link is above). I used 12 lb dumbbells (I think lb is the correct unit). It went smoothly.

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Because of assignments, I would usually get cared away and suddenly it would be 2 am.

To increase my deep sleep, I would eat almonds and drink plenty of water before going to bed. I usually don't use social media or any thing on my phone before going to bed.

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I did a interval workout as a warm up. It went smoothly. After finishing a 5 minute continuous warmup at 7km/hr, I used 8 km/hr as a rest point and 11 km as a rush. I did not try to increase my speed over 11 km because I was quote tired. I did not eat breakfast and it was right before lunch.

I did a 20 minute dumbbell exercise as a warmup using the previous youtube video. I used grey 12lb dumbbells. It went ok, but I was a bit tired.

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https://www.youtube.com/watch?v=mf1xQS_Zlkc

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20 Minute Full Body Dumbbell Workout NO REPEAT (Strength & Conditioning)

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I am still trying to cut out caffiene. However it was hard, because caffiene helps me concentrate on work and I have a lot of work, especially after I took on the math enrichment course.

One thing I did was drink tea instead of coffee or energy drinks. It helped a lot.

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Because I have a lot of work, I cannot sleep at my normal time. Therefore, this week, I will work on not procrastinating instead of sleep, to improve my sleep.

I have installed an extension to my firefox browser (I do not use any other browser another then TOR so I do not have to install extensions on other applications) that blocks out targetted websites. This way, I will not be distracted by youtube or wikipedia or the on line encyclopedia of integar sequences.

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I did a 5 minute continuous at 8km/hr as a warmup.

I did an interval workout as a cardio workout. I used 8km/hr as a rest and 11km/hr as a rush. It went smoothly.

I did get a bit tired after. I did a 20 minute dumbbell exercise for muscular strength and endurance. I used 10 lb dumbbells instead of 12s, because I was a bit tired. It went pretty good. I realized that 10lb dumbbells were easy compared to me struggling with it during the first session.

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Here is my healthy meal.

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I did a 5 minute continuous at 8km/hr as a warmup.

I did an interval workout as a cardio workout.
I used 8km/hr as a rest and 12km/hr as a rush. I switched between the two speeds per minute.

I did a dumbbell exercise after that. Same video as before. Someone borrowed the 12 lb dumbbells, so I switched between 5 kg (11 lb) and 7.5 kg (16.5 lb). It went smoothly i think i improved a lot.

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For my wellness, I decided to continue working on my sleep. I finished work early and scheduled my day in order to get enough sleep. Some things I did to sleep better was to eat almonds before bed, drink plenty of water, and no phone usage. This was a good way to sleep better. I got at least 7.5 hours of sleep per day, which is good compared to before.

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My goal is to cut out more caffeine.
I started to drink less per day, until I got to a decent level. This week, I only drinked 3 cups of coffee.

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https://www.youtube.com/watch?v=mf1xQS_Zlkc

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20 Minute Full Body Dumbbell Workout NO REPEAT (Strength & Conditioning)

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I did a interval workout as a warm up. It went smoothly. After finishing a 5 minute continuous warmup at 7km/hr, I used 7 km/hr as a rest point and 10 km as a rush.

I did a 20 minute dumbbell exercise as a warmup using the previous youtube video. I used grey 12lb dumbbells. It went ok, but I was a bit tired.

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My goal is to cut out caffeine. My plan is to gradually decrease the amount of caffeinated drinks until it reaches a good level.
I tried replacing the drinks with me.