Fitness Journal Assignment 60 Points Possible Alek Bak Zumba August 7, 2013 ASSIGNMENT: PART ONE It is very common

for the average American to underestimate how much they eat and overestimate how much they exercise. Research shows that people who keep a food and exercise journal eat less and exercise more. This will be your assignment. For twenty-five days, you will need to write down everything you eat. Included should be the time and type of exercise participated in. The following is just one of the formats. You could also include time, place, feelings, hunger level etc. You can be as detailed or as brief as you choose to be. Day 1 Breakfast: Cereal Snack: Banana Lunch: Hamburger and fries Snack: yogurt Dinner: fish and salad Snack: lays chip Exercise: Zumba Cardio Day 2 Breakfast: scramble eggs Snack: Apply Lunch: Chicken sandwich Snack: Yogurt Dinner: Snack: Exercise: Day 3 Breakfast: Oatmeal Snack: banana

Lunch: Ham sandwitch Snack: fruits salad Dinner: Breakfast for dinner French toast and eggs Snack: Mango Exercise: Boot camp Day 4 Breakfast: Cereal Snack: Apple Lunch: chicken breast Snack: Blueberry yogurt Dinner: Salmon and vegetables Snack: Ice Cream Exercise: Weight lift Day 5 Oatmeal Hot dogs Vegies pizza Walking Day 6 Scrambled eggs/ toast Cesar salad Chicken Alfredo Day 7 whole wheat toast Turkey sandwich Breakfast for dinner wolfs Day8 French toast Cheeseburger Salmon steam vegies Day9 Breakfast burritos Ham and cheese sandwitch Pesta Day10 Cinnamon cereal Granola Bar Pizza cheese

Day11 Turkey sausage Whole wheat toast Tbone steak and Steam broccoli Day12 Oatmeal Omelet with cheese Fries and vegi burger Day13 Blueberry oatmeal Salad Baked Potatoes Day14 Cereal Whole wheat toast Baked stuffed chicken breast Day15 Yogurt Double cheese burger Steak vegies Day16 Scrambled eggs Cheese beans burritos Beef pizza and salad Day17 Toast wheat bread Vegetable juice BBQ chicken Day18 Oatmeal Ham sandwich Sushi Day19 Yogurt Vegetable smoothies Italian Salad

Day20 Oatmeal Beans and cheese burritos Greek salad Day21 Cereal Fruits salad China food sesame chicken and noodle Day22 Apple Hamburger Vegetable beef soup Day 23 Strawberry oatmeal Chicken breast Cheese pizza Day24 Breakfast burrito Vegi burger Salmon Day25 Cinnamon toast cereal Turkey burger Salad

PART TWO Also in this class we are going to do weekly health and wellness goals. You can choose to work on the class goals or you can choose to work on your own health and wellness goals, as long as you have a total of five goals for the semester. The goal sheet should be included in the front of your journal in the following format: GOAL 1: Exercising How am I going to accomplish this goal: Twice a week How did I do on this goal: Ive been working out twice a week so far I loss a few pound. I feel good about it.

GOAL 2: Good grades How am I going to accomplish this goal: Stop procrastinate How did I do on this goal: I have good grade this summer semester GOAL 3: Stop drinking soda How am I going to accomplish this goal: Drink more water How did I do on this goal: Its been two month and I did not drink soda. GOAL 4: Save for runny days How am I going to accomplish this goal: Save 40% of every pay check How did I do on this goal: I have been saving 40% of every pay check. GOAL 5: Finish Two degree How am I going to accomplish this goal: Take my general education How did I do on this goal: I am left with two more classes to finish PART THREE The Lifelong Wellness Application Paper is a one page written report on how you did on your goals, what you learned from class and how you are going to continue maintaining or increasing your health and wellness. This is your Eportfolio assignment and this document is posted under the files section of this course.