MODULE 7
Planning meals/Dieting: No, I do not plan my meals or diet. I have a very strong appetite and often indulge because I know my body needs the nutrition for my training. I do try to restrict and control what I eat when I feel that I’m eating too much or what I’m eating isn’t healthy enough. With what I’ve learned from this module, I’m trying to squeeze more portions from different food groups, especially more grains and fruits and vegetables.
Nutrient consumption: Based on my daily nutrition logs, I am getting enough nutrition. I get enough sugar, carbs, and often too much sodium. I do get my protein intake, but I noticed that it always seems to be the smallest portion compared to the other nutrients I consume. I also have a tendency to eat too much carbs, but recently I have kept it and my fat intake under control.
Unhealthy habits: I always end up skipping breakfast and eating too much for merienda or as a snack. I also end up eating a lot of snacks together with my main meal, which adds to my calorie intake even though the meal already had my required nutrient intake.
Resolutions: I hope to eat healthier by focusing on complete and whole meals instead of snacking. I also want to increase my protein intake by consuming healthier meats and vegetables. I want to eat healthier meals with a proper calorie intake that I will be able to expend as energy each day.
MODULE 8
Relaxation Exercises: After a week of doing the exercises, I can say they definitely were effective. I often like I had just woken up after a deep sleep. I felt less worried and stressed and my muscles felt very relaxed. It was very helpful doing the exercises before I slept, because I often found that I was able to sleep deeper and even felt better when I woke up the next day instead of feeling groggy and grumpy. Having said that, I wouldn’t recommend doing these exercises in the middle of the day or if you have something you need to do. When I tried it in the afternoon, I felt out of focus and lethargic. My body felt like resting but my mind knew I had things to do. I was definitely more relaxed after a week of doing the exercises, but I also often lacked the concentration and drive I needed to get through what I needed to do.
Stress: According to my results from the stress test, I am approaching the “danger zone” and have moments of great vulnerability to stress. Looking back at the past few weeks, this result isn’t very surprising. School, training, commuting, and family and relationship issues are some of the factors that get me very stressed out. I also put very big personal demands on myself, so even something as simple as doing an errand for my mom can turn into a stressful ordeal. I tend to overthink and together with the personal demands and expectations, I get myself emotionally stressed as well. Physical stress I can handle – just give me a nice nap and allow me to food binge and I’m good. It’s the emotional stress that I feel takes a toll on me. Training helps me deal with things as it gets my mind off of stressful matters. Doing chores or fixing things also helps me. These coping methods are temporary though as I get stressed again once I finish. I think the only I can surmount this is to start caring for myself more and thinking more about what makes me feel happier. I should also stop overthinking myself into situations; most of the time I know the stress comes from within me rather than from any external factors.
Time Management: Based on my current daily routine, commuting takes out a large amount of time from my day. Carpooling or finder easing and closer commuting routes will give me more time to focus on other responsibilities. I also spend the early half of the morning sleeping. Waking up earlier will give me more time to do schoolwork and any leisure activities before I need to leave the house for training. It will also finally get me to eat breakfast more and avoid skipping meals. I should devote more time to schoolwork and household chores, but I also need to allot more time for my body to rest, especially when I have training so I won’t be too physically tired.
As of now, I believe I do have my daily schedule under control. Shifting my time earlier however will definitely give me more to do and make my day more productive. Now, I do have enough time for my different priorities so I can allot the right amount of attention to each of them.
Coping Strategies: Common coping strategies I use are apologizing for and actively correcting problems, bottling my emotions, ignoring stressful situations, and doing relaxing activities to make me feel better. Most often I try to see what matters I can actually take to handle a stressful situation directly, and when there are none, I resort to withholding my emotions and trying to distract or ignore the stress. Trying to take progressive steps to solve a problem while being optimistic is a very effective strategy for me and helps me feel positive about other stressful situations. Keeping my feelings in is a strategy I use often but it usually is not very effective. As can be expected, such a strategy only allows me to cope temporarily but the stress always ends up bubbling up later on. It also often causes my emotions to pile up and I sometimes get depressed. Asking for advice for others or confiding in someone is a strategy I should consider using more often, as it will help ease my issues with my emotions and I will have help in tackling more of my problems actively.
MODULE 9
My lifestyle: Ever since I’ve adopted my sport, I can say that I have a much healthier lifestyle. I am in good physical condition and get enough activity each week. My body is strong and I believe that if I continue and balance my current lifestyle until old age, it will still be in good condition then. I do not have any destructive habits like overeating or smoking. I eat enough food to supply me with proper nutrition, however I tend to get careless with my intake. Sometimes I ignore the types of food I should be eating and should avoid. I skip breakfast and eat carelessly often. Another habit I have that is harmful to my lifestyle is how I deal with stress. I don’t manage stress well and it often gets me sick with cough and fever. The stress consumes me physically and emotionally. If I can adopt healthier eating habits and manage stress better, I will be leading a much healthier lifestyle.
My life resolution
My active and healthy life resolution will involve the following:
- eating three balanced meals a day (with snacks depending on the level of physical activity I get that day) that have balanced portions from each of the food groups of the food pyramid
- having at least a single portion of fruit and vegetables and grains each day
- reducing the amounts of soda, sugars, and carbs servings I take by at least a fourth of their current levels
- having at least 30 mins of jogging each week
- maintaining a minimum of six hours of moderate to vigorous physical activity a week
- making a more active effort to avoid sources of stress and relieving the current stress levels I have
- having at least a single medical check-up each month and having more check-ups when I’m sick or have injuries
- to maintain optimum physical, emotional, mental and spiritual health
- to surround myself in a healthier environment that promotes my own health and those of the people around me
I will monitor my behavior by keeping a monthly evaluation of my meals, nutritional intake, physical activity levels and overall health. This will allow me to keep track of my fitness levels and assess which areas need improvement and which are at optimum levels.
The biggest obstacle I could face for my resolution is the motivation for sticking to it. In overcoming this obstacle and preventing overall relapse for my entire resolution, I should constantly remind myself of my goals. Keeping an evaluation through my self-monitoring methods will help me keep focused and continue with my resolution. To constantly remind myself of my goals and my progress will prevent me from relapsing or leading a lifestyle less than the one I plan to lead.
Unforeseen health problems could be another obstacle to fulfilling my resolution. Such problems could affect my fitness and any nutritional plans I have. Constant medical check-ups will help me foresee and tackle any health issues before they get serious so that it does not greatly affect my plans. Another obstacle will be sticking to my food goals while being financially dependent. It’s hard when you don’t prepare your own meals or have the budget for your own. This means that this goal will be a long-term one. When I can pay for my own meals, I will have more say in what I eat and how I can take care of my body.
Reflections on the past few units
When it comes to fitness, I mostly focus on the physical aspect. It’s been interesting learning about the other factors of good health. I’m trying to apply what I learned on nutrition with what I eat so I can be more responsible with my body. Learning about stress and lifestyles has also made me think more about how I deal with the more emotional aspects of my life and how it affects me. I often shrug off stress but now I’ll try making more of a conscious effort to avoid it. I will do my best to keep my lifestyle goals in mind because I know that it will be very essential for me later on in my life.
Fitness & Nutrition Logs
It’s been difficult maintaining my goals for my nutrition these past few weeks. It’s costly to buy my own meals. I’m happy to see that I got my calorie intake down since my first unit log. I kept it within a range of 1200 calories, which helped me maintain a good weight for my training. I’m still not eating much breakfast because of my late daily schedule. It will be a difficult long-term goal, but I am willing and up to the challenge.
As for my fitness logs, I’ve been jogging more often and focusing on developing muscular power for jumps. I have good and balanced amounts of physical activity each week and I believe it’s keeping my body healthy.
Feb 22: For breakfast, I had a bottle of Cobra Energy Fit and 1 sandwich from Angel’s Hamburgers. For lunch I had roast pork with rice and succotash. I had a sisig meal for dinner. My intake was 32 g sugar, 1039 g sodium, 66 g protein, 17 g fat, 238 g carbs, and 1468 g calories.
My physical activity for the day included a morning jogging session by the Mall of Asia bayside, a few sets of sprints, and some light Wushu training. I also had some hurried briskwalking/running while commuting because I was running terribly late.
Feb 23: I ate a single fried egg for breakfast, fried chicken with rice and corn and carrots for lunch, pancit bam-i for merienda, and small portions of tanguige and chicken pastel for dinner. I consumed 10 g sugar, 2596 g sodium, 113 g protein, 50 g fat, 78 g carbs, and 1222 g calories.
I had 1 hour of Wushu training with a jumprope warm-up.
Feb 24: I had pancit canton for breakfast, adobo with kangkong and rice for lunch, and burger patties with mushrooms and rice with coke for dinner. My intake was 39 g, 1189 g sodium, 69 g protein, 49 g fat, 230 g carbs, and 1632 g calories.
I had a 10-minute 2 K jog, 15 minutes of stretching, and 1 and 1/2 hours of Wushu. I also had a weights-like workout lifting a full gallon of water a short distance and up five flights of stairs.
Feb 25: I had laswa soup with rice and breaded porkchop for lunch. For merienda, I had a ham and cheese wheat bread wrap and one pack of 6 pieces of ‘Lil Orbits donuts. I ate pork caldereta for dinner. My intake was 1 g sugar, 951 g sodium, 39 g protein, 10 g fat, 116 g carbs, and 1257 g calories.
My physical activity for this day consisted of fixing laundry and walking around a mall.
Feb 26: I had a bag of Texas Wild Hot chips for breakfast. I ate calamares, eggplant, and rice for lunch. I snacked on a peanut butter waffle sandwich and green apple iced tea. For dinner, I had indian mango. My intake was 3 g sugar, 644 g sodium, 15 g protein, 13 g fat, 164 g carbs, and 1408 g calories.
I did 15 minutes of walking, 10 minutes for a 2 K jog, 15 minutes of stretching, and 1 hour and 15 minutes of Wushu.
Feb 27:
I had Pizza Hut pan pizza for lunch and roast chicken with a glass of lemon soda for dinner. My intake was 15 g sugar, 2730 g sodium, 82 g protein, 68 g fat, 111 g carbs, and 1399 g calories.
I didn’t do any physical activity this day, as I stayed home to recover from cough.
Feb 28:
I had sloppy joe sandwiches for lunch and yang chow rice with Cobra Fit for dinner. I snacked on a Waffle Time hotdog for merienda. My intake was 28 g sugar, 272 g sodium, 7 g protein, 4 g fat, 45 g carbs, and 1180 g calories.
I did 10 minutes of walking, another 10 minutes for a 2K jog, 15 minutes of stretching, 1 and 1/2 hours of Wushu, and 10 minutes of resistance training with weights.
March 1:
I had another waffle time hotdog with coffee for breakfast. For lunch I had pork caldereta with Cobra Fit. For dinner I had tapsilog with fried tokwa and coke. I had a jelly popsicle and lemon lime Gatorade as snacks. My intake was 91 g sugar, 1000 g sodium, 42 g protein, 34 g fat, 154 g carbs, and 1208 g calories.
I did a morning jog by the MoA bayside followed by sprints and Wushu jumps training. My other activity involved walking during my commute.
March 2: I had sugbang baboy and ginataang sitaw at kalabasa with rice for lunch. I had pumpkin soup and breaded porkchop for dinner. For merienda, I ate chicken nuggets with a bottle of Cobra Fit. My intake was 29 g sugar, 1193 g sodium, 78 g protein, 57 g fat, 132 g carbs, and 1452 g calories.
I did around 5 minutes of walking, 2 straight minutes of jumprope, 1 hour of Wushu training, and 15 minutes of activity involving putting together and fixing our gym mats.
March 3:
I had paksiw na lechon with rice for lunch. For dinner I had mac n’cheese with chicken nuggets and coke for dinner. My intake was 45 g sugar, 1222 g sodium, 41 g protein, 40 g fat, 165 g carbs, and 1182 g calories.
I did a 3.2-kilometer jog with wrist weights on, 15 minutes of stretching, light-intensity resistance training, and 10 minutes of walking.
March 4:
I had a cheese frankfurter with rice for lunch. For dinner, I had fried chicken with cream cheese on toast and mushroom soup. For merienda, I had indian mango. My intake was 6 g sugar, 2199 g sodium, 40 g protein, 21 g fat, 194 g carbs, and 1309 g calories.
I had no physical activity on this day.
March 5:
For lunch I had corned beef and scrambled eggs with cream cheese on toast and a small portion of buttered rice. I had a jelly popsicle and a Cobra drink as snacks. For dinner I had chicken adobo and hard boiled egg. My intake was 48 g sugar, 1852 g sodium, 61 g protein, 37 g fat,156 g carbs, and 1078 g calories.
I did a 2-kilometer jog, 2 sets of 100-meter sprints, weights training, jumps exercises, and 20 minutes of stretching.
March 6:
For lunch I had Wendy’s Taco salad. For dinner I had a Japanese-style meal with tamago sushi, ebi tempura, beef teppanyaki with tofu, and fried rice. My intake was 15 g sugar, 2717 g sodium, 73 g protein, 85 g fat, 96 g carbs, and 1481 g calories.
My activity for the day involved walking during my commute and around a mall.
March 7:
I had chicken adobo with pinakbet and rice. For dinner I had adobo sandwich. I had a slice of blueberry cheesecake for a snack. My intake was 16 g sugar, 1378 g sodium, 91 g protein, 37 g fat, 135 g carbs, and 1336 g calories.
Once again, I did a 2-kilometer jog, 2 sets of 100-meter sprints, weights training, jumps exercises, and 20 minutes of stretching.
March 8:Â For lunch, I had korean bulgogi beef and bean sprouts with coke. For dinner I ate at Starbucks, where I had an Esprit strawberry drink, 1 cup of perfect oatmeal with fruit toppings, and 1 chicken pesto sandwich. My intake was 78 g sugar, 3022 g sodium, 84 g protein, 37 g fat, 170 g carbs, and 1335 g calories.
My only physical activity for the day involved walking during my commute.
March 9: I had java rice and grilled porkchop for lunch. For dinner I had kung pao chicken and vegetable samosas. My intake for the day was 41 g sugar, 3028 g sodium, 75 g protein, 102 g fat, 152 g carbs, and 1758 g calories.
I did around 30 minutes of fixing our gym mats. This involved moving heavy mat pieces and cleaning them with a mop. I also had around an hour of Wushu training.
March 10:
I had a corndog and leftover samosas for lunch. For dinner I ate siomai and siopao and drank Dr. Pepper. I also drank wintermelon milk tea. My intake was 45 g sugar, 809 g sodium, 20 g protein, 39 g fat, 101 g carbs, and 1291 g calories.
I spent a lot of time walking from place to place during my commute, which totaled around an hour. I also had an hour and a half of Wushu training.
March 11:
I had fish and chips with rootbeer and mango fro-yo for lunch. For dinner I had squash soup and balut. My intake was 76 g sugar, 801 g sodium, 64 g protein, 55 g fat, 104 g carbs, and 1380 g calories.
I did another hour of walking during my commute.
March 12: I had two small pan de sal-sized hamburgers for lunch and pancit canton with a breaded porkchop and Cobra drink for dinner. My intake was 30 g sugar, 1221 g sodium, 86 g protein, 21 g fat, 71 g carbs, 1214 g calories.
I did a 2-kilometer jog followed by 15 minutes of stretching and 2 hours of Wushu training.
March 13:
I had a mozzarella beef burger with royal tru lemon for lunch. For dinner I had roast chicken and potato wedges. For merienda I had frozen yogurt with orange soda. My intake was 91 g sugar, 1145 g sodium, 75 g protein, 36 g fat, 155 g carbs, and 1268 g calories.
I had a morning jog by the MoA bayside followed by sprints and light Wushu training.
March 14:
For lunch I had spaghetti. For dinner I ate luncheon meat with rice. My intake was 1 g sugar, 101 g sodium, 45 g protein, 5 g fat, 231 g carbs, and 1183 g calories.
I had 2 and a half hours of Wushu today, including a 2-kilometer jog, and around 5 minutes of walking.
It’s been challenging, but very educational doing these unit blogs. It’s difficult seeing how our choices can affect our lifestyles, but I hope what I’ve learned helps keep me healthy well into the future.