Stress Relief

Two ways this week that I can keep myself from getting too stressed are,

1. When I get really stressed by trying to get caught up in my homework I will take a bike ride around the block,  instead of going into the kitchen.

2. And a way to keep myself from becoming too stressed I will go and dance as a wake up call.

Fitness Plan

Morgan’s Fitness Plan

My overall fitness goal:   _Strengthen and tone my muscles_

My height:  __5 feet 3 ½ inches__

My starting weight:   __103__

My starting BMI:  _18.0_

Summary of my plan:

I am going to spend time every day in various activities such as, bike riding, dancing, hiking, push-ups and sit-ups, and each day I am going to improve my diet in way of food and drink, and through this I will strengthen and tone my muscles.

Weekly Exercise Plan:

Day	Type of activity (cardio, strength training, flexibility)	Specific activities (can put more than one option to choose from each week)	Length of time	Intensity
Sunday	Strength training	Walks	30 minutes	Low
Monday	Strength training	Push-ups, Sit-ups, lifting water bottles	15 minutes	High
Tuesday	Strength training	Push-ups, Sit-ups, lifting water bottles	15 minutes	High
Wednesday	Cardio, strength training	Bike ride	30 minutes	Medium
Thursday	Cardio	English Dance	2 hours	Low
Friday	Cardio	Scottish Dance	2 ½ hours	High/Medium
Saturday	Cardio	Hike	2 hours	Medium
Totals:

Nutrition Goals

I will eat:

·         More fresh fruits and veggies

·         More grain

·         Fish

·          

I will not eat:

·         Pork

·         Poultry

·         As much sugar

·         As much soda

Fitness Goal

My goal is to strengthen and tone my muscles.

What has influenced me? Since I have been moving, there are a lot of boxes and heavy things that I need to pack up and move around, it would be nice to be a little stronger so I can move heavier things.

Some things I plan on doing to work towards my goal?
 Things such as riding my bike, Scottish dancing, simple exersizes such as sit-ups and push-ups, lifing water bottle behind my head. Things like that.

ChooseMyPlate

I feel kinda excited to see what my food take is normally like during the day and during the week. I will find myself often wondering what it would be like to record what intake is, and now I get that chance.

I have done something like this before, I wasnt really on top of it, but it was intersting to go back and look through it.

I would like to discover the difference of how much more fruits of vegetables I eat in a day. I also want to discover how I feel after I eat specific foods.

My current weight is 103 pounds.

My sugested caloric intake is 2200 calories per day

BMI

My BMI is 18.0
Would I want to change this?
As long as I feel the way I want to, and I'm not over eating or starving myself, I see no reason to want to change

Flexibility

Static vs. ballistic stretching and joint variations

Static Stretching: An easy force that is a high duration stretch where the muscle is held at the greatest possible length for up to 30 seconds.

Like yoga.

Ballistic Stretching: This is a form of stretching that is done in a bouncing motion, and the limbs are put into a range of motion when the muscle has not yet relaxed enough to enter.

Joint Variations: Is when you combine Static and Ballistic Stretching.

How can you include those concepts in your own life? 

   Before I  go on a walk or before dance, I can do yoga, and if I don't have time, I can do a quick breif bouncing motion to warm up my muscles before taking on a task.

Muscular Endurance

Muscular Endurance: Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

High repetitions with low resistance : Like when you're running, or riding your bike down hill. Swimming is another. 

Sport specificity: This is the principle of training; that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. 

You wouldn't go to a soccer game to be a good tennis player

work/rest ratio : It would depend on what I am trying to do. In a 24 hour ratio it would be about 2:22 ratio if the goal was to keep muscle endurance. 

How can I include these concepts in my life? 
Instead of parking right next to the grocery strore, I would park father away so I would need to walk. And instead of driving up to the mail box on my way home, I would walk to the mail box and back. Exersizing more with the little things in life.