Week 4 (Fitness 1: March 24-30, 2008)

ELI-PED 116-E92N
Fitness Journal
Cardiorespiratory Log
Week of: March 24-30, 2008
Middle Intensity Target Heart Beat on Treadmill = 136-148.8bpm

I did not get a chance to do my workout for Monday so I covered Monday's workout by doing it on Saturday.

Week 4 (Wellness 2: March 24-30)

ELI-PED 116-E92N
Wellness Journal
Stress Management
Week of: March 24-30, 2008


**edit: I accidently mess up on the date in the chart, but its fixed now.

Week 4 (Wellness 1: March 24-30)

Week 4 has started off with a bumpy start due to me having to take 2 exams before Wednesday. But I organized well and completed them without stressing out about it more than is necessary. The rest of this week has been smooth but I'm assuming Sunday is going to be tough because I have a 6 chapters worth of reading that I'm not looking forward to.

Week 3 (Wellness 2: March 17-23, 2008)

ELI-PED 116(E92N)
Wellness Journal
Stress Management
Week of: March 17-23, 2008

Week 3 (Fitness 1: March 17-23, 2008)

ELI-PED 116-E92N
Fitness Journal
Cardiorespiratory Log
Week of: March 17-23, 2008
Middle Intensity Target Heart Beat on Treadmill = 136-148.8bpm

Week 3 (Wellness 1: March 17-23)

There hasn't been a lot of stressors for me this week but I know all that will change starting from next week because I have about 3 exams that I need to finish taking. I carried over the concepts that I learned last week and incorporated them into this week, such as laughing yoga and regular yoga.

Wellness Reaction Blog 1

My SMART outline has been very helpful in getting the wellness results that I wanted. My wellness log has also been very specific in helping me understand how I have been improving from week to week. I have met my first mini goal on 3/10/08 when I saw improvements in the way I handled tough situations. Yesterday 3/17/08 I also met my second mini goal because I have already followed through with 3 different stress techniques. I'm very happy to complete both fitness and wellness plans smoothly.

Fitness Reaction Blog 1

So far I have been able to keep up with my FITT program without any problems. I read some peoples workout plans that include exercising 5 to 6 days a week and that for me is too much. I'm glad I kept my FITT program realistic because now its easy for me to complete. I choose to run on the treadmill instead of running outside or doing some other form of aerobic exercise is because if I did that I'm afraid I would lose motivation to continue. Its easier for me to have the same routine so it becomes a habit easily. Some problems I experienced with running on the treadmill is that it can become boring especially during the last 10 minutes but after realizing this I quickly thought of an awesome solution. I started reading while running on the treadmill, it took a little balancing to do both at first but now I'm used to it. Completing reading assignments for other classes while running on the treadmill let me multitask and it keeps me from getting bored. When I'm reading it doesn't feel boring at all. I think this is so because when I'm just running I tend to stare at the treadmills timer and after a while it feels like its taking forever to reach my 30 minute mark. :]

Week 2 (Wellness 2: March 10-16, 2008)

Like I said in the earlier post this week, laughing is good for your overall health and it reduce your stress levels significantly. The videos in my earlier posts is what I used to reduce these destress along with yoga poses and getting plenty of sleep.

Week 2 (Fitness 1:March 10-16, 2008)

(Click on the image to enlarge!)

I’ve reached my first goal of reaching a speed of 2.0 or higher by March 12, 2008. This goal has been easy to achieve from the beginning because I have been running above the speed of 2.0 since the first week of this fitness project.

As always I have been stretching before warm-ups and after cool-downs. There are many fitness videos on Youtube which I have done along with running on the treadmill. I do these workout whenever I have time and am in the mood to do them because I want my fitness goals to be realistic.

I have also been doing yoga poses and watching fitness videos on Youtube which targets the arms, legs, abs, and buns. I love stretching and have been doing stretching exercises as well. I do these specific exercises along with my weekly treadmill runs but I will not include them in my weekly workout schedule because I do them whenever I have time or am in the mood to do them. I want this fitness project to remain realistic but when I do complete these exercises I will add them onto the weekly chart. Below are the links to these videos:

8 Minute Abs:
http://www.youtube.com/watch?v=sWjTnBmCHTY&feature=PlayList&p=BBED7A9F4197F5A8&index=5

8 Minute Arms:
http://www.youtube.com/watch?v=sSby1UUhyts&feature=PlayList&p=BBED7A9F4197F5A8&index=7

8 Minute Legs:
http://www.youtube.com/watch?v=uLIfN-31Bgs&feature=PlayList&p=BBED7A9F4197F5A8&index=8

8 Minute Stretch:
http://www.youtube.com/watch?v=79sXwpZUeBw&feature=PlayList&p=BBED7A9F4197F5A8&index=6

Favorite yoga pose:
http://www.youtube.com/watch?v=Tsqnso1arEw&feature=PlayList&p=BBED7A9F4197F5A8&index=2

2 Minute abs:
http://www.youtube.com/watch?v=RMWBLG4syRQ&feature=PlayList&p=BBED7A9F4197F5A8&index=9

Yoga chair pose:
http://www.youtube.com/watch?v=G3dFq3v58Gc&feature=PlayList&p=BBED7A9F4197F5A8&index=3

Pilates Booty Blaster:
http://www.youtube.com/watch?v=O4ulAUOSwKs&feature=PlayList&p=BBED7A9F4197F5A8&index=4

Week 2 (Wellness 1:March 10-16, 2008)

Stress Management has been going well for this this week, I've learned new technique that I used and will be using in the future. I was researching Yoga poses for the fitness project this week and came across a doctor who created laughter yoga. Dr. Madan Kataria developed the laughter club which is a yoga technique that is based on laughter. Laughing decreases stress hormones, boosts endorphins in the brain, and improves ones immune system. It doesn't matter if the laughter is self imposed or a real laughter the benefits remain the same. It is a technique used all over the world to gain overall health benefits. Give laughter a try you guys it good for you! :]

Here is a link that best describes Laughter Yoga:
www.youtube.com/watch?v=ahhN3Ryw4O4&feature=related

Sometimes forced laughter can take time and I find it easier to laugh at things naturally. Here is a link of a video that I find hilarious, it makes me laugh every time and maybe it'll do the same for you:
www.youtube.com/watch?v=Z4Y4keqTV6w

Week 1 (Wellness 2: March 3-9, 2008)

ELI-PED 116 (E92N)
Wellness Journal
Stress Management
Week of: March 3-9, 2008

Sorry about the small chart but it is the only way I can post the chart and still keep it intact. If you click on the chart you can see it in its original size in a new window. Thanks.

Week 1 (Fitness 1: March 3-9, 2008)

ELI-PED 116-E92N
Fitness Journal
Cardiorespiratory Log Week of: March , 2008
Low Intensity Target Heart Beat on Treadmill = 123.2-136bpm
Before getting on the treadmill for each of the workout listed in the chart above I always stretch for 2 minutes so that I won't strain any of my muscles. After the workout I do the same stretches again for 2 minutes.
When I get on the treadmill I do a 1 minute warm-up that consists of gradually changing my speed from low to high. I do the same thing for the cool down expect I go from a higher speed to a lower one and then ultimately stopping.
My training intensity level is higher than I expected myself to reach during the first week. Staying in the low intensity level is too easy for me so I’m going to be consistent with next weeks workout and stay in the middle intensity zone.

Week 1 (Wellness 1: March 3-9, 2008)

The fitness aspect of this course was easier to completed than the wellness part. I had to finish all of unit two's assignment this week along with two discussion forums, an exam and a writing assignment for my other classes. My family and I are going to Pennsylvania for my cousin Sara's birthday so I needed to finish all of this before the weekend. I have a discussion forum and a writing assignment to finish up tomorrow before we leave for Pennsylvania in the afternoon. It's been stressful trying to finish all my work so that I can have time to study for my exams. I have two that I planned on taking this week but because of all the work piled up on me this week I have no choice but to take them next week. With spring break coming up I have no idea what the testing centers schedule is for next week. If you all have any idea please let me know, and thanks in advance.

The stress technique I used this week was managing my work overload. I bought a small calendar that also doubles as a monthly planner to better organize what assignments I will be completing during the week. I wrote down all my classes and the week each course was in during the beginning of each week because its easier to keep track of them this way. I also wrote down all the assignments I was supposed to have completed this week but because I didn't finish some on time my schedule got backed up. I plan to fix this next week by keeping my schedule realistic so that I won't have an overwhelming amount of things I need to complete altogether.