My Action Plan (Prototype) by Marco Liam Ballesteros Alonso

Physical Activity

a00836469 — 2024-01-13 01:27:32 UTC

Do's:

- Cheerleading Training 3 Times a Week

- Gym Workout Sessions 3 Times a Week

Will do's:

- Going to the Gym 5 times, instead of 3

- Trying to attend the open swimming lessons.

Tracking:

Taking pictures each day I attend the gym.

Complete and Balanced Nutrition

a00836469 — 2024-01-13 01:29:15 UTC

Do's:

- Drink an occasional sugar sweetened drink.

- Eat without much care for what major groups of macronutrients I’m getting out of the food I eat.

Will do's:

- Stop drinking sweetened beverages.

- Take into consideration the important nutrients I’m eating to start losing weight.

Tracking:

Using an app to track how much water I'm drinking.
Use new "fit" recipe ideas found on social media.
Take pictures of the food I'm eating.

Mental Health

a00836469 — 2024-01-13 01:30:21 UTC

Do's:

- I currently have therapy with my psychologist once a month.

- I try to do physical activities as part of my daily routine to keep myself in a good state of mind.

- I sleep less than the recommended hours.

Will do's:

- Try to workout 5 times a week.

- Sleep timely and adequately.

Tracking:

Taking pictures each day I attend the gym.
Use an app or my smart watch to track my sleep.

Sleep Hygiene

a00836469 — 2024-01-13 01:32:04 UTC

Do's:

- I don’t sleep enough, at least not the recommended 8 hours.

- I tend to use my electronic devices way past the time I usually should go to sleep.

- I go to sleep and use my phone while in bed.

Will Do's:

- Stop using my devices at least 30 minutes before bed.

- Make sure my room meets adequate conditions to sleep (dark, silent).

Tracking:

Pictures of the room with the hour I'm going to sleep.
App to track my sleep.

Breakfast Example

a00836469 — 2024-01-25 21:38:05 UTC

Two eggs, two sausages, two pancakes with cheese and avocado. I know the pancake thing might sound weird, but think of it as a crepe.

Cooking Process

a00836469 — 2024-01-25 21:38:49 UTC

These are air-fried chicken tenders covered in natural corn flakes, that I'll add a soy, honey, garlic, sriracha sauce.

Meal Example

a00836469 — 2024-01-25 21:39:24 UTC

Rice & Tuna Bowl w/ avocado and mango.

Meal Planning

a00836469 — 2024-01-25 21:57:32 UTC

'Ight, during the past few weeks, even before we actually started with the course, I was already looking for options on what to cook, as I know I'm usually somewhat time-short during the regular period.

I chose, at least 3 different proteins, which in this case are: chicken, beef, and tuna, and looked for recipes based around those. I found 5 recipes on TikTok, which are supposedly low calorie, high protein and I started preparing those for the week.

The recipes can be found below, and honestly, each one had easy to obtain ingredients, and were somewhat simple to actually prepare. I really enjoyed preparing and actually eating them, which is partly the reason as to why there's not much evidence.

High Protein Creamy Cajun Meatball Pasta! 🍝🔥 #gymfood #mealprep #hig... | TikTok

High Protein Chicken Pad Thai! Only 555 Calories!🍗🔥🍜 This is truly ... | pad thai recipe | TikTok

If you love crispy fried chicken but fancy something that's a bit more... | chicken tenders | TikTok

Spicy Tuna Bowl 🐟 Receta en comentarios 📝 Ig: @cinnamonlifestyle #re... | TikTok

High Protein Creamy Garlic Beef Pasta! Only 477 Calories per serving🤌... | Pasta recipes | TikTok

Workout Sessions

a00836469 — 2024-01-25 22:04:10 UTC

This one I actually got a little smartwatch for, so I wasn't able to record last week's workouts. Last week I went to our 3 scheduled cheerleading trainings, and attended the gym those same 3 days. This week I've been able to keep track of my activity in an easier way, which is what we can see in the screenshot.

Sleep Hygiene and Quality

a00836469 — 2024-01-25 22:40:48 UTC

This one also came along with the smartwatch, it tracks my sleep during the night, as we can see, I've improved in the amount of sleep, but part of the data actually stated that I tend to sleep late, sometimes past 12:00, which is not great when I have to wake up before 7 to get to my trainings.