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The pursuit of physical wellness is a life long project. In order to practice good stewardship of the body God has given me, I have set aside three weeks to improve the quality of my nutrition and physical activity lifestyle. I have identified realistic, obtainable goals to work toward and monitor during these three weeks.
The nutritional goals I have outlined for this project will monitor total calorie intake as well as the percentage of calories from carbohydrates, fat, and protein.
Based on my age, gender, weight, and physical activity, I require 2600 calories per day to maintain my current weight. My goal for the ratio of carbohydrates, fat, and protein are as follows:
Carbohydrates 45-65%, Fat 20-35%, Protein 15-25%. These ratios are based on recommendation from Christ Johnson of On Target Living. Although I will not be tracking this goal, I will also strive to eat a large percentage of good quality, whole foods.
The physical activity goals I have set for this project include flexibility, cardio and strength conditioning.
My goal for improving flexibility is to stretch for 10 minutes a day, 3 days during week 1, 5 days during week 2, and 7 days during week 3. My goal for improving cardio endurance is to do cardio exercises for 30 minutes a day, 1 time during week 1, 2 times during week 2, and 3 times during week 3. My goal for improving strength is to do strength training for 30 minutes a day, 1 time during week 1, 2 times during week 2, and 3 times during week 3.
I met all of my goals for week one except for my protein intake.
In keeping track of my calorie intake, I have realized that I have to be more intentional about eating more protein. If I only ate what sounded good to me, I would eat primarily carbohydrates and fat. I have also realized it is very easy for me to stay well under my maximum calorie need of 2600 calories.
I met all of my goals for week two except for my flexibility goal. My goal was to stretch 10 minutes per day, 5 days during the week. I stretched for 10 minutes, 4 days during the week. I exercised 4 times during the week and I stretched before each time I exercised
I met all of my goals for week three. It is difficult to find time to exercise and it is difficult to track everything I eat.
I did not notice much difference in my physical wellness during the first 2 weeks. I noticed some improvement in my energy level during week 3. I have realized that I will also need to improve my sleep habits in order to realize the full effects of my improved eating and exercise lifestyle. I do not get sufficient sleep. When I do get enough sleep, I feel much more alert.
My eating habits have greatly improved. I will probably not continue to keep detailed record of my food intake, but I have gained a better sense of what I am eating and I need to be intentional about consuming sufficient amounts of vegetables and protein.
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