Solution

• Set smart goals

• Take action instead of imagining possibilities

Challenges were that i had set the right amount of time so I wouldn't get bored while working.

I would recommend this app.

I want to try diaphragmatic breathing since it is easy to do and can relax my body.

The area of wellness I would focus on is physical. Specifically I would like to improve muscular strength. I will use an app called jefit that can calculate my workload and muscle focus. I will measure my progress by showing workout records and doing 1 rep max to show improvement.

The intensity of the workout will be high

The duration will be 20 minutes cardio, 30 minutes working out, and 5 minutes

The method of training that I will use resistance since I'm lifting weights and circuit training since I'm doing multiple repitation

The program i will be using is Fit AI

I will be able to add progression and overload by recording the weights I use and constantly add every day. The app can asses my strengthss

I will prevent reversibility by ensuring that I complete every workout fully.

I will prevent boredom by working out with a buddy and listening to music.

I used an incline of 7 and a speed of 7, I felt a little sick so I wanted a lower intensity run

What weights/reps/sets did you use for your main session?

see photo bellow

What did you do for cool down?

Arm stretches since I did upperbody workout

Relect on todays work out. Will you need to make any changes?

Add speed for cardio and increase weights by a few kgs

What speed/incline/resistance/distance did you do on the warm up?

I felt a little sick so I didn't do high speed session today. Instead I had a incline of 10 and speed of 7 km while travelling a 2km distance. Incline training was great for recovery.

What weights/reps/sets/distance etc did you do for your main session?

I have higher weights and less reps because my goal is to increase 1 rep. The details to workout will be in separate post.

Relect on todays work out.

I think today feels great, my 1 rep max increased so that's positive news.

Will you need to make any changes?

Yeah increase weight slightly. Find someone to spot me for bench press.

What speed/incline/resistance/distance did you do on the warm up?

Incline of 12 with a speed of 7, I got a distance of 2.3 km.

What weights/reps/sets/distance etc did you do for your main session?

I have lowered the weights, Miss.Andrew told me that my weights didn't properly focus on my form which lead to me lowering some of the weights. This is important for the long run.

Will you need to make any changes?

Yeah work on my workout form.

What speed/incline/resistance/distance did you do on the warm up?

Incline of 11 with a speed of 8, I got a distance of 1.9 km.

What weights/reps/sets/distance etc did you do for your main session?

I slightly increased weights and this would be the final max pr since this is my second last class

Will you need to make any changes?

N/A since this is second last class and next class would be shortened

Incline of 10 with a speed of 9, I got a distance of 2.4 km.

What weights/reps/sets/distance etc did you do for your main session?

I did not do much today because today was the last class of pe

Will you need to make any changes?

N/A since this is the last class