https://padlet.com/a01423403/u7w7fqyppwapwse3 en-us 2023-07-17 16:08:50 UTC 2025-10-04 10:45:15 UTC hello@padlet.com a01423403 https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2646562979 So far, I have followed my physical activity plan fairly consistently. I have followed the running program, gradually increasing the duration of my sessions, but on some days, I have not been able to do it because it has started to rain, so I would have to think of an option b for those cases.

In terms of nutrition, I have managed to increase my water intake thanks to the strategy of natural flavored herbal teas. Adding slices of lemon, cucumber or berries to my water has made the experience more enjoyable and motivated me to drink more water instead of opting for sugary drinks. However, I'm still working on expanding the variety of vegetables in my diet, because while I've made the vast majority of recipes, I've started to get bored or didn't like them all.

As for my mental health plan, I have resumed my gratitude and emotion journal. Every morning, I write a short entry in which I reflect on how I feel, but to be honest, some days I forget because I get up in such a hurry.

In terms of sleep hygiene, I have managed to stop using my phone after 10pm and this has been the hardest thing to maintain since I was so used to it. This routine has helped me to relax and prepare for sleep. Although I still have difficulty falling asleep at times, I feel that this new habit is helping me establish a healthier sleep routine. 

Overall, I am pleased with the results I have achieved so far by following my action plan. I have experienced improvements in my physical endurance, my focus during exercise and my mental well-being. However, I recognize that there are still areas in which I can improve.]]> 2023-07-17 19:16:50 UTC https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2646562979 a01664741 https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2646614942 Physical Activity: Regarding this pillar, I can say its been a simple and fun task to keep track of my physical activity. I haven't missed any session and I feel very proud about it. At last, I registered the calories burnt throughout these workouts.

Nutrition: In this aspect, I found some healthy snacks like oatmeal cookies, 2 slices of bread with peanut butter, sliced fruits with yoghurt and other recipes. Also, I increased the amount of vegetables in my diet and also added a lot more carbs. The only thing I did wrong in this pillar, was eating more sugar than I use to.

Mental Health: I've been doing a lot of breathing exercises and my days have become a lot better since I started doing them. Also, I talked more with my family and felt more close to them.

Sleep Hygiene: This pillar is the one I have the most problems with, as I experimented some difficulties waking up at the times I set. I might be missing some important stuff like habits that affect my sleep quality.]]> 2023-07-17 22:23:37 UTC https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2646614942 FerCarrasco https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2647432257 For my physical activity, I have started a workout program "beginner friendly" which I follow 5 days a week, leaving the weekend as a break. Each day I do around an hour of workout including some warm up exercises and some cooldown ones to avoid injuries. During my weekly workout there is a variation where some days I work core & abs, another day arms and abs and some other day i work my lower body.

For my nutrition, during my breakfast I've been drinking a healthy smoothie like planned and after that some fruit. The smoothe does not vary, it is always made with berries, oatmeal, almond milk, and a little scoop of protein. Also, I've managed to drink around 2.5-3 L a day because I take my bottle of water everywhere and I have a backup one in my care just in case I forget. I haven't been able to change my diet during my meal because someone else makes it for me, however I have decreased the amount of food I eat and I try to make sure it is varied and it contains vegetables and it is made with olive oil. For my dinner I've decided to eat a bowl of oatmeal with amaranth, some berries, and granola with almond milk everyday, and sometimes I change it by adding some fruit in it.

For my mental health, I decided to go to therapy to deal with my stress and emotions and I feel better, little by little I'm starting to feel more like myself and lately I've been able to control and express my emotions, making my problems easier and lighter. Also, right now I'm finally home with my mother, whom I feel a lot of support and confort, I came to the realization that I was very homesick and that was making me a little bit depressed.

For my sleep hygiene, I haven't drank a cup of coffee after 5:00 p.m. to help me sleep, also I am trying to stop napping for more than 2 hours during the day to help me sleep at night and it's been working. And lastly I put an alarm at 9:00 p.m. to stop using any electronic device in order to sleep better and sometimes I cannot stop using them, however I've been trying to work on that and it works most of the times. Every day I sleep from 11:00 p.m. to 9:00 p.m. with the help of some alarms, however I feel relaxed and well rested every day. 

In conclusion, I am very proud of my results and the discipline I've developed so far because of my prototype. Lately I've felt with more energy, more healthy, and more happy - it has helped me focus on a goal and at the same time I feel like every day I'm taking care of myself which improves my mental health - which I discovered was the one that made me neglet the other areas. I feel determined and ready to continue my action plans until I can fulfill all the areas and I've formed all the healthy habits I put in my action plan. ]]> 2023-07-18 23:42:58 UTC https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2647432257 a016564451 https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2648068926 Physical Activity:
I think my action plan really worked very well,  the youtube videos were very good, I think I got a very good guide from them,  i feel very relaxed during the implementation, I think it works really well, I see myself following this plan for a long term , because its a very healthy routine.
Mental health:
The things that worked well, were establishing a routine, practicing stress management techniques, conncect with my loved ones and taking breaks, the things that can be improved, are limiting digital overload and getting sufficient sleep. During the implementation of this plan, I felt a little bit exhausted, because setting in motion this plan was difficult. Honestly, dont see myself following this exact plan in long term, but if I see myself following this plan in a modified way.
Complete and Balanced Nutrition Plan:
In this pillar, I think that all of it worked really well, the only thing that I think that can be improved is to be more specific with the amounts and with the types of food that I will consume. I feel very healthy during the implementation of this, because it is a very healthy routine, Sincerely , I see myself following this plan for my whole life.
Sleep Hygiene Plan:
In this pillar I have to be very honest, it hasn't worked, I have to improved many aspects of this, I have to put exact hours in order to have a better routine.  During the implementation I felt very stressed because i wasnt able to follow the plan. I dont see myself following this plan, I have to modify it as soon as possible


]]> 2023-07-19 19:25:31 UTC https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2648068926 a01664857 https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2648912971  Physical activity. With this pillar, I have developed a strength and determination that has surprised me. It has also made me see how constant effort can bring many benefits to body and mind.

Nutritional plan. In this pillar, the strategy that I have implemented has allowed me to experience a noticeable change in my overall wellbeing, but there are areas of opportunity as I need to add more healthy foods to my daily life once I enter school.

Mental health plan. i have been focusing on my mental health, even more so, prioritizing my eating and exercising has helped a lot, plus the mindfulness breaks, at least once a day have made me change how i see some things, plus the strategy of listening to music has not only made me feel more relaxed, but also motivated. Overall, I think this pillar I put a lot of effort into and could continue to improve to make this a habit.

For my sleep hygiene, adopting consistent bedtime routines, limiting screen time before sleep, and creating a comfortable sleep environment has had a profound impact on my ability to fall asleep faster and enjoy more restful nights, and while it wasn't as easy as I thought it would be at first, I think I can now say that I know I can do it in the long run, I just need to be disciplined.

]]> 2023-07-21 02:02:48 UTC https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2648912971 https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2648999136 About my physical activity, I discovered the importance of gradually increasing the length of my exercise activity over several weeks, which yielded positive results.

Nutritional: in this pillar you can notice, a improvement in my nutrition as eating less saturated fats in my daily diet helped me to have more energy, but I still consider that I can continue to improve and eat even more vegetables.

Mental health. In this pillar the strategy that worked the most for me was to go to a  psychologist, since this has helped me to see things in a more positive way and approach problems in ways that I didn't think I could, so it has made me feel much better, but what I should improve is to help others more often, because although I did it, I could do it much more often, like on a daily basis.

Sleep hygiene is the pillar that has cost me the most, because giving up coffee and not using my phone before sleeping has been a challenge in my life, and even though there were days that I didn't do it at the beginning, now that the plan is more advanced I have been able to do it much more often, and I hope I can make it a habit.]]> 2023-07-21 04:15:29 UTC https://padlet.com/a01423403/u7w7fqyppwapwse3/wish/2648999136