[Fitness Journal 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.

FOOD JOURNAL

3/01 Breakfast: eggs & toast

Snack: apple
Lunch: turkey sandwich & chips
Dinner: pizza

3/02 Breakfast: pancakes

Snack: chips
Lunch: pb&j sandwich
Snack: mixed nuts
Dinner: pork roast

3/03 Breakfast: eggs & sausage

Snack: banana and orange
Lunch: grilled cheese
Snack: chips
Dinner: chicken & rice
Snack: popcorn

3/04 Breakfast: apple

Snack: fruit smoothie
Lunch: turkey sandwich, boiled eggs, chips
Dinner: steak & mashed potatoes

3/05 Breakfast: waffles

Snack: oranges
Lunch: corned beef & potato hash, ham sandwich
Dinner: hamburger & fries
3/06 Breakfast: yogurt, fruit, toast
Snack: pb&j sandwich
Lunch: cereal
Snack: yogurt
Dinner: turkey sandwich & chips
Snack: cereal

3/05 Breakfast: fruit bowl

Snack: water
Lunch: hamburger
Dinner: pizza

3/06 Breakfast: popcorn

Snack: apples
Lunch: hamburger
Dinner: water
Snack: almonds

3/07 Breakfast: eggs & toast

Snack: chips
Lunch: fruit smoothie
Dinner: orange chicken & rice

3/08 Breakfast: leftover orange chicken

Snack: yogurt
Lunch: grilled ham & cheese sandwich
Dinner: cereal

3/09 Breakfast: cereal

Snack: ham sandwich
Lunch: burger & fries
Dinner: chips
Snack: popcorn

3/10 Breakfast: avocado & toast

Snack: french bread
Lunch: pizza
Dinner: enchiladas

3/11 Breakfast: apples and strawberries

Snack: chips
Lunch: tacos
Dinner: tacos

3/12 Breakfast: fruit

Snack: yogurt
 Lunch: water
Dinner: chili

3/13 Breakfast: egg sandwich

Snack: fruit snacks
Lunch: salad
Snack: mixed nuts
Dinner: meatloaf

3/14 Breakfast: cereal

Snack: candy-bar
Lunch: leftover meatloaf
Dinner: salad

3/15 Breakfast: eggs & sausage, fruit, toast

Snack: apple
Lunch: frui smoothie
Snack: turkey sandwich
Dinner: steak & mashed potatoes

3/16 Breakfast: leftover steak, eggs

Snack: bagel
Lunch: burger & fries
Dinner: pizza

3/17 Breakfast: fruit bowl

Snack: avocado & bread
Lunch: salad
Dinner: pizza

3/18 Breakfast: pizza

Snack: breadsticks
Lunch: ham sandwich & chips
Dinner: blt sandwich & chips

3/19 Breakfast: omelet

Snack: mixed nuts
Lunch: salad
Snack: chips
Dinner: chicken & potatoes

3/20 Breakfast: pancakes

Snack: oranges
Lunch: fruit smoothie & egg sandwich
 Dinner: ham sandwich & chips
Snack: cereal

3/21 Breakfast: yogurt & fruit

Snack: chips
Lunch: turkey sandwich
Dinner: salmon & rice

3/22 Breakfast: breakfast sandwich

Snack: chips
Lunch: yogurt & fruit
Dinner: salmon & rice

3/23 Breakfast: pb&j sandwich

Snack: candy
Lunch: turkey sandwich & chips
Dinner: chicken enchiladas

3/24 Breakfast: eggs & sausage

Snack: chips
Lunch: leftover chicken enchiladas
Dinner: cereal
Snack: chips

3/25 Breakfast: fruit smoothie

Snack: fruit bowl
Lunch: quesadillas
Snack: chips
Dinner: tacos

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-
How am I going to accomplish this goal? How did I do on this goal?

GOAL 1: My first goal is to enjoy doing Zumba and dancing to fast music.
 I plan to do this by going to every Zumba class and participating
every dance number. In addition to this, I plan to push myself
every new week to exercise/dance harder than what I did last
week.
I managed to go to most of my Zumba classes, some I couldnt
make because of family events. At first, I slacked off in pushing
myself with the routines and hours. However, 5 classes later I
started to really push myself. I noticed this because I was more
tired than usual and sweated more than usual, also. I could feel
myself struggling to keep up, but I wanted to push myself to do
more than what I was doing and I think I accomplished it.
GOAL 2: My second goal is to drink at least 3 bottles of water every other day.
I plan to do this by carrying a water bottle with me everyday. I
also plan to not drink soda or juice except on the weekends in
order to build up to this goal.
Like my last goal, this is another goal I slacked off in the
beginning. However, at the time when I was working out more, I
needed water more and wanted it. I soon drank water every day,
not 3 bottles worth but it was building. By the end of my Fitness
Journal I managed to build a habit of wanting and needing at
least a gallon of water a day.
GOAL 3: My third goal is to run 2 minutes less than my first mile time.
I plan to accomplish this by running a mile. I need to first run a
mile to see what my time is, then work from there. My first
mile-time was 15 minutes, which I timed at a high school track.
My second mile-time was 13 minutes, and this was after taking
Zumba for at least 3 classes.
 Because Zumba helped me to exercise and endure longer, my
third mile time was 11 minutes. Zumba really helped me to run,
then jog, then run in order to endure the mile better.
GOAL 4: My fourth goal is to exercise/go to the gym on my own every few days.
I plan to do this by going to the gym right after every Zumba
class. After 3 weeks of doing this, I plan to go to the gym every
Wednesday and Saturday continually. After this, I plan to go
every other day to the gym for at least an hour of interval work
out.
Zumba really motivated me to work out and got me excited to be
moving constantly. I managed to go to the gym every other day,
my final goal, at the end of the year after building up a habit of
exercising even for a little bit.
GOAL 5: My fifth goal is to eat fruits & vegetables and drink water in most of my
meals.
I plan to do this by eating a fruit at least 5/7 days as a snack. In
addition to this, I plan to eat vegetables with my dinner every
other day.
As I was tracking my meals for the fitness journal, I definitely
noticed I was eating the wrong things and at the wrong times. I
first tried to set a goal to not eat after a certain time, but that
wasnt completely accomplished. Instead, I learned to incorporate
fruit and vegetables in most of my meals. For example, I would
either eat a fruit after every breakfast as a snack OR I would put
vegetables in my eggs and potatoes. I still havent completely
accomplished this goal, but I plan to continue working on it.