HealthGoalProposal

Goal:Todevelophealthiereatinghabitsandasolideatingschedulewhiletryingnewfoods.
Thesehabitswillcontributetosustainingahealthyweightandhavingenoughenergytoexercise
forlongperiodsoftime.
Reason:IhaveextremelypoorstaminawhenIhavetodanceforlongperiodsoftime.Ibecome
shortofbreatheasilywhencompletinghighenergyactivitiesindanceclass.Ioftenskip
breakfast/dinnerorcheatthosemeals,whichthenleadstothislossofenergy.

Targets:
November24th(FallBreak):Alldesignatedfoodseliminatedfromdietcompletely.Eatingona
scheduleforeachday,notsporadically.
December22nd(WinterBreak):Newfoodsaddedintodiet.Stilleatingonaschedule.
MidJanuary:Newhabitsareregularlyimplemented.

NutritionPlan:
TimesforMeals:
*Monday:5:306:00PMTuesday:7PMWednesday:4:005:00PMor6:307:00PMThursday:
4:005:00PMor7:308:30PMFriday,Saturday,Sunday:6:00PM
FoodRequirementsperday:
12servingsoffruit/day
36gramsofprotein/dayatleasttwiceaweek
only5070gramsoffatconsumed/day
1vitaminDsupplement/day
1calciumsupplement/day:(eithervitaminornuts/greens)

ExercisePlan:
TapDance:AerobicOneclassconsistsofahighenergywarmupandmultipleexercisesacross
thefloor.
HipHopDance:CardioOneclassconsistsofawarmupthatincludescardioexerciseslike
jumpingjacksandabexerciseslikesitupsandplanksaswellasahighenergyroutine.
Ballet:AerobicOneclassconsistsofabout30minutesatthebarreandabout30minutesinthe
centercompletingexercisesthatrequireflexibilityandstrength.
JazzDance:Aerobic/CardioOneclassconsistsofwarmupthatwilleitherincludevarious
stretchesorcardioworkoutsandexercisesacrossthefloor.
Rehearsal:Aerobic/CardioRehearsalsarewhenIpracticemycompetitiveroutineswhich
requiresmetoconstantlycompletehighenergyroutines.

Week#1:10/2410/30
Day

Fruit
Serving

Protein
Serving
(2
days/week)

Gramsof
Fat
Consumed
(>100g)

VitaminD&
Calcium

Exercise

Friday10/24

RestDay.

Saturday10/25

RestDay.

Sunday10/26

Monday10/27

1hr:Ballet
1hr:Jazz

Tuesday10/28

1hr:Hip
Hop

Wednesday
10/29

1hr:Tap
1hr:Ballet
30min:Tap
Rehearsal

Thursday10/30

2hrs:Tap
45min:Hip
Hop
Rehearsal

Week2:10/3111/6
Day

Friday10/31

Fruit
Serving

Protein
Serving
(2
days/week)

Gramsof
Fat
Consumed
(>100g)

VitaminD&
Calcium

Exercise

RestDay.

Saturday11/1

RestDay.

Sunday11/2

Monday11/3

1hr:Ballet
1hr:Jazz

Tuesday11/4

1hr:Hip
Hop

Wednesday
11/5

1hr:Tap
1hr:Ballet
30min:Tap
Rehearsal

Thursday11/6

2hrs:Tap
45min:Hip
Hop
Rehearsal

Week3:11/711/13
Day

Fruit
Serving

Protein
Serving
(2
days/week)

Gramsof
Fat
Consumed
(>100g)

VitaminD&
Calcium

Exercise

Friday11/7

RestDay.

Saturday11/8

RestDay.

Sunday11/9

Monday11/10

1hr:Ballet
1hr:Jazz

Tuesday11/11
Mybirthday!

CHEAT
DAY

CHEAT
DAY

CHEAT
DAY

CHEAT
DAY

CHEAT
DAY

Wednesday
11/12

1hr:Tap
1hr:Ballet
30min:Tap
Rehearsal

Thursday11/13

2hrs:Tap
45min:Hip
Hop
Rehearsal

Week4:11/1411/20
Day

Fruit
Serving

Protein
Serving
(2
days/week)

Gramsof
Fat
Consumed
(>100g)

VitaminD&
Calcium

Exercise

Friday11/14

RestDay.

Saturday11/15

RestDay.

Sunday11/16

Monday11/17

1hr:Ballet
1hr:Jazz

Tuesday11/18

1hr:Hip
Hop

Wednesday
11/19

1hr:Tap
1hr:Ballet
30min:Tap
Rehearsal

Thursday11/20

2hrs:Tap
45min:Hip
Hop
Rehearsal

Week5:11/21
Day

Fruit
Serving

Protein
Serving
(2
days/week)

Gramsof
Fat
Consumed
(>100g)

VitaminD&
Calcium

Exercise

Friday11/21

RestDay.

Saturday11/22

RestDay.

Sunday11/23

Monday11/24

1hr:Ballet
1hr:Jazz

Tuesday11/25

1hr:Hip
Hop

Wednesday
11/26

1hr:Tap
1hr:Ballet
30min:Tap
Rehearsal

Thursday11/27

2hrs:Tap
45min:Hip
Hop
Rehearsal