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

• The main goal is to nourish your body and avoid fad diets. 

• Include images of your favorites for your motivation.

• You can also share your favorite playlist to do your training. 

• Include images of your training for your motivation.

1. Click on the icon to share
2. Scroll down 
3. Click on "Guardar como PDF" or "Save as PDF" 
4. Include your prototype in your full document. 
5. Upload it in the activity on Canvas.

• I don't do aerobic exercise, such as walking or running, on any day of the week.

• I only do anaerobic exercise, such as weight lifting.

• I don't have a set schedule for exercise, it's usually random if I decide to exercise that day.

• On weekends, I prefer to stay at home and not go for a walk.

• Daily, I walk less than 7,000 steps.

Complete and Balanced Nutrition 

• I tend to add extra salt to most foods, mainly meats.

• I do not consume the 3 liters of water a day that is recommended for my body according to scientific articles.

• I usually start drinking water until 1 pm, since I forget to drink water in the mornings due to classes and activities.

• During weekends or holidays, I drink more Diet Coke than water.

Mental Health

• I tend to be hard on myself and blame myself for the mistakes that happen during the day.

• I tend not to recognize my merits, I only focus on my mistakes.

• I constantly strive for perfection, which causes me to live with anxiety, thinking that I could always do better.

• Due to procrastination, I do not perform the tasks assigned to me by my psychologist, such as reading books or doing certain activities.

Sleep Hygiene 

• I am used to falling asleep until 1 or 2 am daily and waking up at 7 am.

• I have to set 15 alarms because I can't wake up due to tiredness.

• Before going to sleep, I get distracted by my cell phone, which causes me to lose track of time and fall asleep late.

• I don't have a fixed sleep schedule, every day I wake up at different times and every day I delay my wake-up time towards the afternoon. One vacation day I went to sleep at 5 am and woke up at 3 pm.

• *Run and walk daily to develop physical fitness.

• *I will organize myself to go running in the mornings and at the end of the week to get the 72 to 150 minutes together.

• *Walk at least 10,000 steps a day.

  
  

Complete and Balanced Nutrition 

• *I will eliminate salt from the table at mealtime to avoid the temptation to add salt. 

• *I will try not to consume foods high in sodium, based on the information on the package label. 

• *Every time I drink from my water bottle, I will count it, and at the end of the day, I should have consumed more than the stated minimum (2700 mL).

• *I will not drink soft drinks, only water during these weeks.

Mental Health

• *Each day, before I go to sleep, I will reflect on the day's events. I will record in a journal the things I did well, congratulating myself and expressing gratitude for the things that happened.

• *Doing the tasks that my psychologist leaves me to do.

Sleep Hygiene 

• *I will set an alarm at 10:30 pm to go to sleep, which allows me to get more than 8 hours of sleep if I wake up at 7 am. 

• *I will have a 1-hour sleep range, which allows me to get 7–8 hours of sleep daily. 

• *I will set alarms at 7 am that are audible and include activities such as movement or multiplication to help me get up quickly. 

• *I will set a limit for the use of applications (social networks), since watching TikTok at night, I lose track of time and sleep very late.

I usually accompany my meals with tortillas, bread, or toast. However, I plan to eliminate these foods in two daily meals, limiting them to one meal.

I also intend to reduce my salt intake by not putting the salt shaker on the table when I eat at home. In addition, I will stop consuming sugar in beverages, opting for natural water or sugar-free lemon water. To monitor my water intake, I will keep track of how many bottles of water I consume daily.

According to my scores, it was actually sleeping late and little that caused me to have a low score and, in turn, a small amount of cycling. The way I am going to do this is actually turning off my cell phone from a long time before and definitely eliminate TikTok, as it is taking up a lot of my time. I'm also going to take melatonin before.

Another thing I'm going to do is the workout that my watch itself has. It turns out that with the new update, after a week of logging your sleep, it comes out what kind of habit you have and how to correct it. So, I'm going to follow the training looking to improve.

The truth is that this helped me to perform better in the area I love the most, because by improving my lung capacity, it helped me to load easier with the inhale and exhale method when loading. This made me able to do my routine with a weight that 3 months ago was my maximum in the case of deadlift, which is my heaviest weight exercise with a total of 190 pounds for reps.