After my September health evaluation, I noticed the strengths and weaknesses of my body. Because of my rigorous soccer schedule, my cardiovascular endurance, muscular endurance, diet, and body composition were all optimal. After the preliminary fitness testing, my results were exceptional. However, despite my active lifestyle, I noticed a few negative aspects in my overall health. First, my muscular strength was not up to par with what I would have liked it to be. Next, my sleep schedule was inconsistent and insufficient. Lastly, I was not consuming enough calories. Each issue I addressed in the following months with my SMART goals and methodical progression. First, I noticed my muscular strength needed to be improved. In order to fulfill …show more content…
As a soccer player and active gym-goer, my metabolic rate is high. However, I am not eating enough calories to meet my daily caloric needs. As a result, my figure is extremely lanky. In addition, because my goal was to build muscular strength, if I was not providing my body with adequate nutrients and energy, progress would be hindered. Previously, I was only eating about 1500 calories a day. This was not nearly enough to fuel my active body. After, basic basal metabolic rate calculations and muscular gain rate, I figured out I needed to eat 3,300 calories a day, more than double my previous amount. In order to accomplish this goal, I needed to break my meals up five times just so I could finish the amount of food I needed to consume. I ate a diet that consisted of mostly eggs, pasta, chicken, rice, salad, oatmeal, and fruits. Because these are very nutrient dense and heavy foods, I felt full by midday. However, because of the small but frequent portion sizes, I was able to fit in my calories and macros throughout the day. I tracked my diet using My Fitness Pal. It tracks all the macronutrients, micronutrients, and calories every food has. This helped me accurately record my calorie intake and track my macros. My goal also forced me to meal prep. No longer do I just make a meal every time I feel hungry. Now, I plan all of my meals, time I have to eat them, and quantity of the portion. This brings a new level of organization into my nutrition. After my preparation, I was averaging about 3000 to 3300 calories
I have enough exercise from doing yoga and hiking every weekend with my family. Any time I’m free, I try to do something active that will benefit my physical health. Although I maintain my physical health pretty well, I have a difficult time to eat 3 balanced meals everyday. For example, I skip lunch almost everyday on school days because I have a lot of meetings to attend and don’t have the time to eat. Also, I skip breakfast if I wake up late and need to get to school. I need to work on eating meals everyday to satisfy my hunger even though I have no time to. It’s difficult to stay active when I don’t eat enough meals
My goal is to consume 1500 calories per day. According to the Super Tracker website, for breakfast I should have 1 ounce of grains, ½ cup of fruit and ½ cup of dairy. I will be able to have a midmorning snack that can include 1 ounce of grains and ½ of fruit. For lunch, I can have 1 ounce of grains, ½ cup of vegetables, ½ cup of fruits, and 2 ½ ounce of protein foods. This meal plans also allows me to have an Afternoon snack, that can include ½ cup of vegetables and ½ cup of dairy. Finally for dinner, I can consume 2 ounces of grains, 1 cup of vegetables, and 1 cup of dairy, and 2 ½ ounces of protein food.
Physical health deals with life choices that can either harm or help the user’s body. My physical health relays around sports such as basket-ball, Soccer, Discus throwing, Shot-put throwing, and weight lifting. My strengths in physical health is my exercising, caring for my body, and avoiding non healthy behaviors. I make sure my body is in athletic shape so I can conquer any athletic challenge in my path of life. My Weaknesses are eating healthy and getting enough sleep. This is due to a busy schedule and family meals. One of my weaknesses in athleticism is my pull ups, I used to not be able to do one single pull up but I’ve managed to do two pull ups at current athletic shape. I am continuing to lose weight of body fat while gaining weight in muscle.
Growing up my parents ran a little lake on the outskirts of my hometown of Shelbina here in northeast Missouri. I was the "tough" one out of my family by the time I was in the ninth grade I could use two weed eaters at the same time and pick up the back end of a golf cart. At 5'3 and wearing size 16 I was big girl and was often made fun of by my peers. I wanted to be something other than the "fat girl" at school. So I became stronger than an ox and used that to my advantage. My high school coach seen me one day bench pressing a picnic table and begged me to join the weightlifting program. I excelled at the class and became known as "Pipes" I went from being the chunky girl to being the girl that was respected for my bench pressing and squats. My coach believed in me and that was all I needed to continue to do my best. That year I made a C average except for weightlifting where I got an A and earned the respect from my peers and my coach.
Over the last 8 years I have been in the positions to learn many different skills and ways of approaching various situations. My interest in as an Exercise Physiologist intern with Henry Ford Health Systems I assisted in cardiac rehabilitation and exercise stress testing in addition to providing patients' education for proper physical activity and event lifestyle modification as a weight management consultant. Since finishing the internship I have been a practicing personal trainer since 2007 working with many types of clients from the everyday working mother keeping in shape to the athlete trying to reach the next level of competition. Recently, I finished a summer internship with the Central Michigan University Strength and Conditioning Department.
In my Diet Journal, I recorded all the food I ate over the weekend with the best accuracy I could attempt to do. But one of the factors that made my food diary inaccurate was that I couldn’t find every detail and percentage of fat, carbohydrates, and proteins in everything I ate. Also, all of the amounts and servings were approximations, not exact amounts. I was able to record everything I ate, but accuracy may have been affected by estimations and sources. The calorie intake I had over the three day period ranged from 1900-2500 calories. This was over my 1800 BMR, due to the food choices and fluctuation in diet.
I found MyFitness Pal app to be easy to navigate and interpret. I found many advantages in using this app in regards to benefiting my patient 's and myself. After recording my meals, I found the app to be accurate and precise at calculating my average percentages compared to my goal percentages. I also found the process of using MyFitness Pal to be very detailed in the list of nutrients found in my food items. Even though certain meals had to be added separately, I still thought finding those food items was easy to do. Therefore, I found tracking my own diet with the use of this app to be very useful in regards to benefiting my patient 's in the future due to the knowledge I now have from this project.
Nutrition and physical activity are important aspects as they improve health and reduce chronic diseases. In June of this year my family physician placed me on a doctor assisted weight loss program that enabled me to eat my favorite foods but in appropriate proportions and in heathier ways. The best part about Supertracker is that it gives me wonderful tools to support me in understanding and meeting my goals. Once I created a profile through Supertracker I was provided a personal plan to follow including the amount of grains, vegetables, fruits, and protein I needed to be successful. For three consecutive days, I entered my food and activity intake into Supertracker and was able to analyze the excesses and deficiencies
As a powerlifter, my situational awareness helps me balance the degree that I increase the intensity of my workout with the appropriate recovery time. As the complexity of my workout increases, my overall physical development follows suit. Knowing that advancement in the weight room is enhanced through awareness, I have greatly utilized this understanding of growth to supplement my intellectual progression.
I did the food tracker and kept a 24-hour food diet. I knew that I had been eating poorly, but this really highlighted the areas I am extremely poor in and the changes I need to make. Overall, I was below in calories overall, having eaten only 1210 of my recommended 2,000 calories. I was, however, above where I needed to be in empty calories, which is pretty bad since I only ate a little over half of my recommended calories. I need t eat more calories each day, but I need to be eating more calories that are nutritious and not just empty calories. I also think I should start taking a multivitamin, since I was deficient in many areas, which a multivitamin would help with.
Throughout every person’s life, there will always be moments in time where change will take place. This could range from a variety of events such as changing schools, jobs, or even one’s own home. However, there are some habits that help one stay healthy if they remain consistent. This can consist of altering one’s diet to a healthier one or even enhancing the number hours of sleep one gets per night. A health change behavior goal that I have taken the time to evaluate and accept is necessary will be composed of a ten day exercise program in order to completely change my physical fitness habits. Selecting this health change behavior was the best choice due to the fact that after starting my educational career here at UCI, I had abandoned the active lifestyle that I once had before college. For the past two
Since we have been learning about nutrition in class, our task was to record a food log. Nutrition requires a well-balanced diet containing nutrient and vitamins like amino acids and fatty acids. Over the past seven days I have been recording and have been looking very carefully at my intake of nutrients, minerals, vitamins, and fats. In our task, the objective was to record the basic foods we ate during the period of seven, but it did not require recording every single detail or our intake of food. Doing this food log was a pain and it was disturbing because I never wrote about what I ate like breakfast, lunch, dinner, or additional meals. I found this food log useful because it helped me learn what I can change in my intake of foods to make my diet healthy and to see what about my diet is affecting me from being healthy because I could affect me in the future.
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
Food is one of the necessities of life in order to survive. Everyone has different views on what to eat and different eating habits. People are so busy in their everyday life that they don’t keep track of what they eat on a daily basis. However, it is important to understand the role of nutrition. Nutrition and exercise are vital to maintain physical health. Proper nutrition is required by our body for energy, growth, maintenance, and repair (Grodner, Roth, & Walkingshw, 2012). Even the brain requires nutrients in order for a person to be intellectually healthy. Along with nutrition, exercise can be controlled by an individual. Exercise helps to strengthen bones and muscles, control weight, improves mental health and mood, reduces risk for cardiovascular disease, type II diabetes, and some cancers, and overall increases the chances of living longer (CDC). For this assignment, I kept a food journal by tracking what I ate and the amount of exercise on a daily basis on a food tracker for three weeks. The purpose of that was to analyze my diet and exercise in more depth in order to determine the amount of vitamins, minerals, fat, protein, carbohydrates, and calories I am eating daily. Based on the results, I made some modifications.
I’ve always been someone who is aware of what they’re eating , and how it affects them, so this isn’t new to me. I have learned the deep details of it though. Right now, my metabolism is 2,404 calories. Along with that, I need 55g of protein, which is important because I don 't eat much meat. I will need to get proteins from other foods like dairy, fruits, or vegetables, so I can still properly build tissue for my body and get lots of energy. Along with protein, I also need 70g of fat. In order for me to grow properly, get energy, and breakdown vitamins, I will need that much fat, which is found in all food groups. To get my last source of energy, I need 374g of carbohydrates. To get that, I’ll need to eat many fruits, vegetables, and grains. Lately, I’ve been self conscious of myself, and how my body looks. In my mind, I’m overweight. I am 140 lbs. According to the internet, the weight for a girl my size ranges from 107-157 lbs., so technically, I’m okay. Despite this fact, I am still going to work toward a healthier diet, and I’ll definitely use these guidelines to help