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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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I am training for a half marathon in march, therefore I will be running 4 times a week for the next 10 weeks, where I will gradually increase my speed and distance, in order to complete the race under 2 hours.

Training schedule

Monday: rest day or cross training (swimming,cycling,yoga)

Tuesday: interval runs (about 35-40 minutes of speed work)

Wednesday: easy paced long run (about 10km)

Thursday: rest day or strength training for the legs and core

Friday: tempo run at moderate pace (6-10km)

Saturday: rest day or light cross training (hot pilates)

Sunday: long run (each week building up 10-12 miles)

Use of Fitness App/Resources

App: I will use my Garmin watch to track my runs, set pace goals and follow training plans that the watch offer me

Guidelines: I will follow a half marathon training plan through the app my watch offers me or the Nike app

Video Resources: I will use YouTube for stretching and mobility exercises, as well as proper running form techniques.

Specific (S): I will train for my half marathon by running 4 times per week, increasing my distance and speed each week until the race.

Measurable (M): I will track my weekly mileage and long run distance using a fitness app only my watch, aiming for 12 miles at the end of my training plan.

Attainable (A): With my current physical condition this is realistic, as I enjoy fitness a lot and exercise on a regular basis. I will follow a structured plan with rest days to avoid injury.

Relevant (R): Running a half marathon aligns with my personal fitness goal, as it has been a dream of mine since I was little as well as it improves my endurance and overall fitness level.

Timely (T): I will complete this goal by March, giving me 10 weeks to train and complete the race.

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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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I will turn off my phone 30 minutes before my bed time as well as sleeping by 10:30 PM and awake by 6:30 AM to establish a consistent sleep-wake cycle for better rest and energy levels.

Specific (S):

I will turn off my cell phone at least 30 minutes before starting my bedtime routine, and go to sleep by 10:30 PM and awake by 6:30 AM to establish a consistent routine.

Measurable (M):

I will track the time I go to sleep and wake up using a sleep tracking app or manually on my phone. I will make sure I turn off my phone by writing it down on notes on my phone.

Attainable (A):

This goal is realistic because I can gradually adjust my evening routine. Starting by reducing screen time 15 minutes each week will help me get used to it. Also I like to have a consistent routine therefore it is easy for me to incorporate it into my evening routine.

Relevant (R):

Prioritizing a healthy sleep schedule will enhance my overall health, improve my focus during training, and help with recovery. It will improve both my mental and physical health.

Timely (T):

I will consistently implement this goal for the next 4 weeks, with the aim to make it a long-term habit by the time I reach my half marathon race in March.

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Prototype Path to Health and Wellbeing in the Environment

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Prototype Path to Health and Wellbeing in the Environment

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I will reduce my plastic waste by 50% over the next 6 weeks by switching to reusable bags, bottles, and containers to promote sustainability and improve my health and well-being.

Specific (S):

I will make a grand effort to reduce my plastic consumption by using reusable alternatives such as bags, water bottles, and food containers in my daily life to be more conscious of my environment.

Measurable (M):

I will track my plastic waste reduction by keeping a weekly log of how many single-use plastic items I use compared to reusable alternatives. My goal is to reduce plastic use by 50% within 6 weeks.

Attainable (A):

This goal is realistic because I already have reusable alternatives available. I can gradually increase my use of them and reduce plastic consumption by being more conscious about my purchases and habits.

Relevant (R):

Reducing plastic waste aligns with my values of sustainability and health. By minimizing plastic use, I contribute to a cleaner environment, which overral benefits me and others.

Timely (T):

I will achieve this goal within 6 weeks, starting now and tracking my progress each week to ensure I reduce my plastic waste by 50% by the deadline.

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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I will limit my alcohol consumption to no more than one drink per week for the next 8 weeks to support my health, improve my energy, and enhance my performance during marathon training

1. Specific (S):

I will restrict myself to no more than one alcoholic drink per week, which will help me maintain focus and stay on track with my training.

2. Measurable (M):

I will track my alcohol consumption weekly in a journal or tracking app to ensure I stay within the limit.

3. Attainable (A):

This goal is realistic because I can easily adjust my social habits and make mindful decisions about alcohol.

4. Relevant (R):

Limiting alcohol consumption is highly relevant to my marathon training as it helps improve sleep, recovery, and overall energy levels. Staying healthy and focused on my physical performance is very important to me to achieve my goals.

5. Timely (T):

I will follow this plan for the next 8 weeks, which will carry me through most of my training.

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I will schedule and attend a yearly health check-up with my primary care doctor, ensuring that I am up to date on all required vaccines, by the end of the next 6 months.

Specific (S):

I will schedule a health check-up with my doctor to see if any vaccines or booster shots are necessary as well about my overall health.

Measurable (M):

I will confirm the appointment with my doctor and track the date of the visit on my calendar. I already have my vaccine card where all my vaccines are registered.

Attainable (A):

This goal is realistic as I can easily make a doctor’s appointment and ensure that my vaccine status is reviewed and updated.

Relevant (R):

Staying on top of health check-ups and vaccinations is essential for maintaining long-term well-being, especially as I am training for a half marathon and want to ensure my body is functioning at its best.

Timely (T):

I will complete this goal within the next 6 months, ensuring that I am up to date with my health, making sure I can reach my goal of running a half marathon in March.

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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 try to incorporate fruits,vegetables,protein,and fiber into my daily diet. Which is why my goal is to eat at least 3 servings of vegetables and protein, as well as 2 servings of fruit daily for the next 8 weeks to improve my overall health and support my marathon training.

Specific (S):

I will consume 3 servings of vegetables and protein along with 2 servings of fruit every day to improve my nutrition, support my immune system, and fuel my training for the half marathon.

Measurable (M):

I will track my daily intake of vegetables,fruits, and protein in a food journal or use a nutrition tracking app (like MyFitnessPal) to ensure I meet all three servings daily.

Attainable (A):

This goal is realistic as I am already familiar with healthy food options, as my family eats this way regularly and ever since I was little I have eaten this way. I can easily incorporate fruits and vegetables into my meals as well as protein.

Relevant (R):

Prioritizing vegetables,fruits and protein will help me maintain energy levels for training, optimize recovery, and reduce the risk of illness, which is key factor as I am training for a half marathon.

Timely (T):

I will track and achieve this goal consistently for the next 8 weeks, with the target deadline being the day of my half marathon race in March. But I would like to continue eating healthy as it is a lifestyle choice of mine.

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I will journal for 10 minutes daily before bed for the next 4 weeks, reflecting on my day's goals, achievements, and things I am grateful for, to improve my mental clarity and well-being.

Specific (S):

I will dedicate 10 minutes each night before sleep to write about my daily goals, accomplishments, and 3 things I am grateful for. This will help me reduce stress, improve my mindset into piste thinking to attract good things.

Attainable (A):

This goal is realistic because I can easily dedicate 10 minutes each night, and I enjoy writing as a form of reflection.

Relevant (R):

Practicing daily gratitude and reflection will support my mental health, help me manage stress, and improve my overall outlook. This will result in a more positive mental health, helping me achieve my goals like my half marathon.

Timely (T):

I will accomplish this goal consistently every night for the next 4 weeks, aiming to establish a solid journaling habit by the time I reach my half marathon race in March.

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I will keep a journal or use a tracking app to log my use of single-use plastics and reusable items. This will help me visualize my progress toward the 50% reduction.

I will review my log weekly and make adjustments as needed to ensure I am on track to meet my goal.

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I will log my alcohol intake each week and note any changes in my training performance, energy levels, and recovery.

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I will track my appointment and any health recommendations given by my doctor.

After my check-up, I will ensure I follow up on any required vaccinations or screenings.

I will make notes about any changes or improvements in my health.

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I will use a sleep tracking app (Sleep Cycle) or take notes on a notebook to monitor my sleep duration and quality.

I will track the time I turn off my phone each night and the consistency of my sleep-wake schedule on my phone.

Each week, I will reflect on how this routine affects my energy levels, mood, and training performance to continue it.

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I will track my total weekly mileage using my Garmin watch.

I will aim to increase my long run by 1 mile per week, with the goal of running 12 miles by the end of the training cycle.

I will monitor my pace on interval and tempo runs, with a target pace of 5:40/km or 8:30/mile by the end of the training.

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I will monitor my intake using a food tracking app or meal planner.

I will aim to increase the variety of fruits and vegetables I consume to cover different nutrients

I will evaluate my energy levels and overall health regularly depending on how I feel to ensure the plan is benefiting me in my training and overall well being