Capstone Final Draft Proposal

Lindsay Kruse December 17, 2022

Teacher: Mr. Green Block: B

Capstone Strand: Project Capstone

Title of Project: 60 days to fit

My inquiry question: By completing the 60 days to fit challenge, how will this affect my mental
health and the overlook of how my body changed?

Rationale/context: I want to investigate this question further because working out usually puts
a positive effect on one’s mental health. I want to see how much people’s mental health can
change with doing this certain type of workout challenge. I also want to be able to see if my
body will be able to push through this challenge. Finally, I hope to see change on the structure
of my body.

Background:
I have connections to this area of inquiry because I enjoy working and on a day-to-day basis
whether it is going to the gym or just on a walk. Fitness is quite important to me and if I do not
attend the gym it puts down my mental health. Missing the gym really makes me feel mentally
unstable and will make me feel sad for the rest of the day. Working out releases feel-good
endorphins into your body which can help reduce depression and anxiety. Also, it will enhance
a person’s sense of their well-being.

Career connections:
My future intended career might be to become a nurse. In the jobs of being a nurse, one must
be in a proper mental state in order to be able to look after a patient. Fitness ties into these
ideas because for one working out helps build up one’s mental health state which will help
them do their job well. Another thing to mention, is that when one is nurse it is important to
stay healthy and to stay in shape to usefully peruse this career.

Interdisciplinary and core competencies connections: A core competency that would tie into
this would be personal awareness and responsibility. I must self-motivate myself in order to
peruse this challenge. I am the one who must stick to the plan., yes others can help me and try
and keep me in the right direction, but it ultimately it comes downs to myself and my
determination. I need to be the one who wakes up every day and makes the effort to go to the
gym.

Capstone Presentation medium:

- Power point
- Physical Portfolio

Description of my Capstone project: My capstone idea is an idea called 60 days to fit created
by a person named James Grage. This program is created to build muscle and strength through
a 5-cycle training plan. There are 12-day cycles that each have 8 workouts in them and then
leaving the other 4 days to rest. In each of the cycles there is one lightweight workout and one
heaving weight workout. During the light day workout, we do all reps at a tempo of 2 seconds
and rest for about a minute after each set. For heavy days we have a 3–4-minute rest period
after each set. The workout program is built around a 4-day spilt. As an example, Workout 1:
shoulders/Traps. Workout 2: back/biceps/forearms, rest day Workout 3: Chest/ Triceps,
Workout 4: Legs, and then rest day. By doing this challenge I will be demonstrating how
working out like this will really benefit one's mental health. As shown, it is a proven fact that
exercise helps with several mental health issues, whether it could be depression, anxiety, and
many more. I want to help those in the community that surfer with mental health issues to do
this challenge to see how much it will help their mental health. I know for myself I extremely
suffer with my mental health especially when it comes down to school. I know from my
experience going to the gym is one of the only things that has kept me stable over such a tuff
year with schools and other issues that may have come across. I want this challenge to
influence both men and woman because either or can take on this challenge. This can also
demonstrate that anyone is cable who completing this challenge. You must ask yourself why
you are doing this and set goals for yourself to make the challenge successful. This will inspire
others in my community to want to work out. By myself doing this challenge, I can inspire other
to do it by showing them the journey I am going to go through. I will be researching and seeing
the results on how this challenge will affect my mental health. For this project, I will be creating
a website with my progress of each day will this challenge. I will have a blog post on each day I
do it, to see how much this challenge will my change my mental state. I will then create a
power point as well with progress photos and updates. The result of this project will
demonstrate on how much this challenge really affected me and how much my body has
changed. I hope to gain muscle and strength out of this program as well.

Resources/ Technology/Skills: The resources I will need is, Club 16 gym, and a source of
technology whether it is my phone or laptop. These are things I have access too.

Mentors/Community Connections: My mentor will include my personal trainer I invested my

money into at club 16.
Project limitations: Some potential obstacles that I may face during this capstone is not
following through with the challenge. This is a challenge where you can’t miss a day, or it will
affect how your body will change. If I skip a day of not doing the workout task, I will not get the
results I want.

References:

1.
Mayo Foundation for Medical Education and research. (2017, September 27). Depression and
anxiety: Exercise eases symptoms. Mayo Clinic. Retrieved October 16, 2022, from
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-
exercise/art-20046495
2.
ColossusFitness. (2020, April 27). 60 day shred challenge accepted | episode 1. YouTube.
Retrieved October 16, 2022, from https://www.youtube.com/watch?v=OVLfgg9Hs0w

3.
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care
companion to the Journal of clinical psychiatry. Retrieved October 23, 2022, from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
4
Lawler, M., Mateo, A., Bedosky, L., Migala, J., Lawler, M., Eckelkamp, S., & Byrne, C. (n.d.).
Pilates: What it is, health benefits, and getting started. EverydayHealth.com. Retrieved
October 23, 2022, from https://www.everydayhealth.com/fitness/pilates/guide/
5
American Psychological Association. (n.d.). Apa PsycNet. American Psychological Association.
Retrieved October 23, 2022, from https://psycnet.apa.org/record/1982-01569-001
6
Kahn, J. (2022, August 23). Do 30-day fitness challenges actually work? LiveScience. Retrieved
October 23, 2022, from https://www.livescience.com/do-30-day-fitness-challenges-work

7. 60 days to fit: The workout plan. Muscle & Fitness. (2014, December 1). Retrieved January 1,
2023, from https://www.muscleandfitness.com/routine/workouts/workout-routines/60-days-
fit-workout-plan-day-25/