Gabriel Emiliano Aldape Almanza_Prototype_México by Gabriel Emiliano Aldape Almanza https://padlet.com/a00839137_/4uy50eximloa0lxl en-us 2023-10-05 17:57:20 UTC 2023-10-06 07:12:08 UTC hello@padlet.com https://padlet.net/icons/png/1f4a1.png Sleep Hygiene Plan a00839137_ https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384353
  • Go to bed and wake up at the same time everyday. Usually I try to go to bed at 10 pm and wake up at 5 or 7 am, depending on the day.
  • Do any activity that helps me to relax 30 minutes before going to sleep, like listening to music or doing different relaxation techniques.
  • Avoid using electronics at least 30 minutes before going to bed and after waking up.
  • Create a routine that helps my mind to know that it is time to go to bed.
  • Avoid eating big or heavy meals before going to bed.
  • Block out any lights that could interfere my sleep, keep my bedroom at a temperature that is comfortable for me and try to keep my bedroom as quiet as possible.
]]> 2023-10-05 17:57:20 UTC https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384353 Mental Health Plan a00839137_ https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384354
  • Create a schedule to organize all my times and activities throughout the week, in order to have a better time management and feel less stressed. 
  • Take some time to reflect and evaluate my emotions and feelings in order to understand and express myself in a positive way. 
  • Do short sessions of mindfulness or relaxation techniques when I start feeling stressed.
  • Join a club to meet and spend time with people that have the same interests as mine.
  • When I start feeling overwhelmed, talk with someone that I trust and if needed, seek for help.


    • ]]>     2023-10-05 17:57:20 UTC https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384354     Nutrition prototype a00839137_ https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384356
    • Reduce the amount of saturated and trans fats, added sugars and sodium.
    • Increase the amount of fruits and vegetables consumed per day.

    Meal Plan
    Breakfast
    • Smoothie: 1/4 cup frozen strawberries, 1 frozen banana, 1/2 tsp chia seeds, 2 scoops of protein powder, 3/4 cup ice, 1/4 milk.
    • Omelette with cheese and ham.
    Lunch
    • Mashed potatoes, rice or pasta
    • Grilled chicken
    • 1 serving of salad 
    Dinner
    • Avocado toast
    • Oatmeal with fruit
    *Snack
    • Blueberries with greek yogurt

    Water
    • Drink at least 2 liters per day.






    ]]>     2023-10-05 17:57:20 UTC https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384356     Physical Activity/Exercise Plan a00839137_ https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384357
  • Implement warm up movements before my calisthenics workout to prevent injuries. 
  • Increase the amount of aerobic physical activity to at least 20 minutes per day. I can do this by taking some time to run throughout the day or playing any kind of sport.
  • Exercise at least 4 times a week.

    • I usually watch different videos for my workout routines.



    ]]>     2023-10-05 17:57:20 UTC https://padlet.com/a00839137_/4uy50eximloa0lxl/wish/2734384357