SUM23_My Action Plan by Pablo Gandara https://padlet.com/a01252423/xii0x5gn21wnc7h6 A01252423 en-us 2023-07-07 22:50:29 UTC 2023-07-07 23:48:51 UTC hello@padlet.com https://padlet.net/icons/png/1f4a1.png Physical Activity/Exercise Plan a01252423 https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640665327 My plan for physical activity will be going to the gym monday to friday from 9:00 to 11.00 am. Every day training or focusing on different muscles. At night i will be having basketball games that are schedule by the tournament creator and change time and day, normally three per week.

With 2 hours per day its enough to fulfill the needed time of exercise per day for people my age. 
on saturdays i will do a fast youtube routine of abdominals to try and save more time to rest on weekends.
i usually use this https://youtu.be/2pLT-olgUJs

my playlist for exercising are two 
https://open.spotify.com/playlist/0lOmJb5WXriGA1kjCocGMU?si=0b57ee795e134d94
https://open.spotify.com/playlist/3LAEU1OBxIRFKm1V1s9C2V?si=080bacfbb11344a2

"According to OpenAI's ChatGPT (OpenAI, n.d.) [

Monday (Gym):

  • Warm-up: 5-10 minutes of light cardio (e.g., jogging or cycling)
  • Strength training: Focus on compound exercises such as squats, deadlifts, bench press, overhead press, and rows. Perform 3-4 sets of 8-12 repetitions for each exercise.
  • Cardiovascular exercise: Choose an activity you enjoy, such as using the elliptical machine or running on the treadmill. Aim for 20-30 minutes of moderate-intensity cardio.
  • Cool-down: Stretching for 5-10 minutes.

Tuesday (Basketball):

  • Play basketball for at least 30-45 minutes. Engage in both aerobic and anaerobic activities, including running, dribbling, shooting, and defending. Make sure to warm up before and cool down/stretch after the game.

Wednesday (Gym):

  • Warm-up: 5-10 minutes of light cardio
  • Resistance training: Focus on different muscle groups, such as chest, back, shoulders, arms, and legs. Perform 3-4 sets of 8-12 repetitions for each exercise. Include exercises like push-ups, lat pulldowns, shoulder presses, bicep curls, tricep dips, lunges, and hamstring curls.
  • Cardiovascular exercise: Choose another cardio activity (e.g., cycling, stair climbing) and aim for 20-30 minutes of moderate-intensity cardio.
  • Cool-down: Stretching for 5-10 minutes.

Thursday (Basketball):

  • Play basketball for at least 30-45 minutes. Focus on skills, drills, and scrimmage sessions to improve your game. Warm up before and cool down/stretch after the game.

Friday (Gym):

  • Warm-up: 5-10 minutes of light cardio
  • Circuit training: Perform a full-body circuit using resistance machines or free weights. Include exercises such as squats, lunges, push-ups, rows, shoulder presses, and planks. Perform each exercise for 1 minute and move to the next with minimal rest in between. Complete 3-4 circuits.
  • Cardiovascular exercise: Choose your preferred cardio activity and aim for 20-30 minutes of moderate-intensity cardio.
  • Cool-down: Stretching for 5-10 minutes.

Saturday (Gym or Basketball):

  • You have the option to either go to the gym and repeat the Wednesday workout or play basketball for 30-45 minutes.

Sunday:

  • Rest and recover. Take this day to relax, focus on stretching, or engage in light activities such as walking or yoga.

Remember to listen to your body and adjust the intensity and duration of your workouts as needed. It's also important to incorporate rest days to allow your muscles to recover and prevent overtraining. If you're new to any of these exercises or activities, consider working with a certified personal trainer to ensure proper form and technique.]."
]]> 2023-07-07 22:56:46 UTC https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640665327 Nutrition prototype a01252423 https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640667392 My plan is to reduce carbs especially foods like flour tortillas which make me really swollen, try to increase the amount of proteins and vegetables. Eliminate almost completely the instake of processed foods and things like potato chips, or products with lots of sugars. Even though i love it i need to reduce the amount of coca cola i drink cause it is really bad for my health. Recommendations were to avoid fried food which is already something i do and will continue doing. Switch any other drink for water and try to drink as much as possible. water before and during eating. 

Also another plan i am contemplating is going with a nutritionist and asking for a controlled diet.

"According to OpenAI's ChatGPT (OpenAI, n.d.) [

Meal 1 (Breakfast):

  • Scrambled eggs with onions and zucchini
  • Whole grain toast with avocado spread
  • Sliced carrots on the side
  • Green tea or black coffee

Meal 2 (Mid-Morning Snack):

  • Greek yogurt with a handful of mixed nuts (almonds, walnuts, or cashews)

Meal 3 (Lunch):

  • Grilled chicken breast with a side of whole wheat pasta and marinara sauce (without fresh tomatoes)
  • Sautéed zucchini and onions as a vegetable side dish

Meal 4 (Afternoon Snack):

  • Sushi rolls with your choice of fish (e.g., salmon, tuna) and avocado
  • Avoid soy sauce if you're watching your sodium intake, or use it sparingly

Meal 5 (Dinner):

  • Baked or grilled chicken thigh seasoned with herbs and spices
  • Quinoa pilaf with sautéed onions and carrots
  • Steamed broccoli or roasted zucchini on the side

Meal 6 (Evening Snack):

  • Carrot sticks with hummus or guacamole

Note: Remember to drink plenty of water throughout the day to stay hydrated. You can also include non-starchy vegetables like broccoli, bell peppers, and mushrooms in your meals to add more variety and nutrients.


It's important to keep in mind that portion sizes and overall calorie intake should be tailored to your specific needs and goals. If you have any dietary restrictions or medical conditions, it's always best to consult with a healthcare professional or registered dietitian for personalized advice.]."


]]> 2023-07-07 23:06:33 UTC https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640667392 Mental Health Plan a01252423 https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640668605 My main plan is to get with people that have my interest and avoid toxic and negative people. i think surrounding yourself with people that do you good makes you feel good, doing activities you like and that distract you from problems. Not overthinking stuff is really important too because everybody can drown themselves and make big problems out of nothing.  As well as following the recommendations of always communicating how i feel with people that can help me and people i matter to. avoiding any type of substances that can lead to an addiction or dependance of it.

"According to OpenAI's ChatGPT (OpenAI, n.d.) [

  1. Practice self-care regularly.
  2. Prioritize a balanced lifestyle.
  3. Engage in physical activity.
  4. Cultivate supportive relationships.
  5. Learn and use stress management techniques.
  6. Ensure you get enough quality sleep.
  7. Limit exposure to negative influences.
  8. Seek support when needed.]."
]]> 2023-07-07 23:12:46 UTC https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640668605 Sleep Hygiene Plan a01252423 https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640670522 My plan is setting an alarm or a reminder to start preparing to sleep. these days im sleeping at 1:00 am. My plan is to start setting a reminder at 10:00 to start preparing leaving my electronics and having a cosnsitent sleep schedule. Antoher recomendations i found and would like to apply is having a night routine, which makes your brain get ready to go to bed. Optimize my conditions in the bedroom getting better pillows which something i need. and trying to wake up early to be tired earlier.

"According to OpenAI's ChatGPT (OpenAI, n.d.) [

  1. Stick to a consistent sleep schedule.
  2. Create a calming bedtime routine.
  3. Make your bedroom a sleep-friendly environment.
  4. Limit exposure to screens before bed.
  5. Avoid caffeine and nicotine close to bedtime.
  6. Exercise regularly, but not too close to bedtime.
  7. Manage stress through relaxation techniques.
  8. Avoid heavy meals and excessive fluids before bed.]."
]]> 2023-07-07 23:24:08 UTC https://padlet.com/a01252423/xii0x5gn21wnc7h6/wish/2640670522