PATHFIT 3 – ANNA MARY A.

GINTORO (BSED, 2 FIL-A)

Date: October 17, 2023 Day of the Week: Tuesday

 7:00 am - 7:30 am Morning Yoga 30 minutes

 12:30 pm - 1:00 pm Lunchtime Walk 30 minutes

 5:30 pm - 6:30 pm Strength Training 60 minutes

Date: October 18, 2023 Day of the Week: Wednesday

 6:00 am - 7:00 am Cycling 60 minutes

 12:00 pm - 12:30 pm Stretching Exercises 30 minutes

 7:00 pm - 7:45 pm Swimming 45 minutes

Date: October 19, 2023 Day of the Week: Thursday

 8:00 am - 9:00 am Hiking 60 minutes

 1:00 pm - 1:30 pm Lunchtime Walk 30 minutes

 6:00 pm - 7:00 pm Dance Fitness 60 minutes

Date: October 20, 2023 Day of the Week: Friday

 7:30 am - 8:30 am Morning Run 60 minutes

 12:45 pm - 1:15 pm Desk Stretching 30 minutes

 5:00 pm - 6:00 pm Yoga Class 60 minutes

Date: October 21, 2023 Day of the Week: Saturday

 9:00 am - 10:30 am Tennis 90 minutes

 12:30 pm - 1:00 pm Lunchtime Walk 30 minutes

 4:00 pm - 5:00 pm Home Workouts 60 minutes

This log allows you to track your physical activities and their durations, which can be helpful for
monitoring your fitness progress and setting future goals.
Objective

To monitor and maintain an active lifestyle while balancing college commitments.

Instructions

Record the time of day, type, and duration of the exercise/activity.

Sample Exercise Log:

Date: October 16, 2023 Day of the Week: Monday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:30 am - 7:30 am Morning Yoga 60 minutes

12:00 pm - 12:30 pm Walking to Campus 30 minutes

5:00 pm – 6:00 pm Gym Workout (Cardio and Strength Training) 60 minutes

8:00 pm – 8:30 pm Studying (Break with Stretching) 30 minutes

Date: October 17, 2023 Day of the Week: Tuesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:00 am - 8:00 am Cycling to Class 60 minutes

1:00 pm - 1:30 pm Lunchtime Walk 30 minutes

6:00 pm – 7:00 pm Dance Class 60 minutes

9:00 pm – 9:30 pm Studying (Break with Bodyweight Exercises) 30 minutes

Date: October 18, 2023 Day of the Week: Wednesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:00 am - 9:00 am Morning Run 60 minutes

12:30 pm - 1:00 pm Campus Stairs Workout 30 minutes

4:30 pm – 5:30 pm Team Sports (e.g., Volleyball) 60 minutes

7:30 pm – 8:00 pm Studying (Break with Deep Breathing) 30 minutes

Date: October 19, 2023 Day of the Week: Thursday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:30 am - 8:30 am Pilates Class 60 minutes

1:00 pm - 1:30 pm Afternoon Stroll 30 minutes

5:30 pm – 6:30 pm Swimming 60 minutes

8:30 pm – 9:00 pm Studying (Break with Yoga Stretching) 30 minutes

Date: October 20, 2023 Day of the Week: Friday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:00 am - 7:00 am Jogging 60 minutes

12:00 pm - 12:30 pm Campus Biking 30 minutes

4:00 pm – 5:00 pm Group Fitness Class (e.g., Zumba) 60 minutes

7:00 pm – 7:30 pm Studying (Break with Jumping Jacks) 30 minutes

This physical activity log serves as a basis for monitoring your daily exercise routines and helps you
maintain a healthy and balanced lifestyle while juggling college commitments.
I can provide you with a sample daily food log for a 20-year-old female college student from October 16,
2023, to November 10, 2023. Please note that the calorie counts are approximate, and you may need to
look up the specific calorie information for certain foods. Also, I'll provide a general meal plan, but it's
important to adjust it based on individual preferences and dietary needs.

Sample Daily Food Log:

Monday, October 16, 2023

 Breakfast:

 2 scrambled eggs (140 calories)

 1 slice of whole-grain toast (80 calories)

 1 small apple (95 calories)

 Lunch:

 Grilled chicken salad with mixed greens and vinaigrette dressing (350 calories)

 Dinner:

 Baked salmon (250 calories)

 Steamed broccoli (55 calories)

 Quinoa (120 calories)

Total Calories: 1,090 calories

Tuesday, October 17, 2023

 Breakfast:

 Greek yogurt with honey and berries (220 calories)

 Whole-grain granola (120 calories)

 Lunch:

 Turkey and avocado whole-grain wrap (400 calories)

 Dinner:

 Stir-fried tofu with vegetables and brown rice (350 calories)

Total Calories: 1,090 calories

Wednesday, October 18, 2023

 Breakfast:

 Oatmeal with almond butter and banana slices (320 calories)

 Lunch:
  Quinoa salad with chickpeas, cucumbers, and feta cheese (400 calories)

 Dinner:

 Grilled shrimp with asparagus and wild rice (350 calories)

Total Calories: 1,070 calories

Thursday, October 19, 2023

 Breakfast:

 Scrambled tofu with spinach and whole-grain toast (280 calories)

 Lunch:

 Lentil soup and a side salad (380 calories)

 Dinner:

 Baked chicken breast with sweet potato and green beans (400 calories)

Total Calories: 1,060 calories

Please continue with a similar pattern for the following days, incorporating a variety of fruits, vegetables,
lean proteins, and whole grains. Adjust the portion sizes and food choices as needed to meet your
specific dietary preferences and calorie requirements. Additionally, it's essential to stay hydrated and
include snacks as needed to maintain energy levels throughout the day.

Make sure to engage in regular physical activity to support your overall health and well-being.
Remember to consult with a healthcare professional or registered dietitian for personalized dietary
recommendations and to determine your specific daily calorie needs.

continuation of the daily food log for your college student until November 10, 2023:

Friday, October 20, 2023

 Breakfast:

 Whole-grain pancakes with maple syrup and berries (350 calories)

 Lunch:

 Quinoa and black bean burrito bowl (420 calories)

 Dinner:

 Grilled tilapia with quinoa and steamed asparagus (380 calories)

Total Calories: 1,150 calories

Saturday, October 21, 2023

 Breakfast:

 Scrambled eggs with spinach and whole-grain toast (300 calories)

 Lunch:

 Mixed greens salad with grilled chicken and balsamic vinaigrette (400 calories)

 Dinner:

 Vegetable stir-fry with tofu and brown rice (360 calories)

Total Calories: 1,060 calories

Sunday, October 22, 2023

 Breakfast:

 Oatmeal with sliced bananas and almond butter (340 calories)

 Lunch:

 Turkey and avocado sandwich on whole-grain bread (450 calories)

 Dinner:

 Baked cod with quinoa and roasted Brussels sprouts (380 calories)

Total Calories: 1,170 calories

Please continue with a similar pattern for the following days until November 10, 2023, and adjust your
food choices and portion sizes as needed. Remember to stay hydrated and include snacks as necessary
to meet your energy needs throughout the day. Additionally, engage in regular physical activity as per
your schedule and preferences to support your overall well-being.

For more variety, you can explore different recipes and ingredients while ensuring you meet your
nutritional requirements. If you have any specific dietary preferences or calorie goals, don't hesitate to
tailor the meal plan accordingly.

continuation of the daily food log until November 10, 2023:

Monday, October 23, 2023

 Breakfast:

 Whole-grain waffles with mixed berries and a dollop of Greek yogurt (380 calories)

 Lunch:

 Chickpea and vegetable curry with brown rice (420 calories)

  Dinner:

 Grilled chicken breast with sweet potato and steamed green beans (390 calories)

Total Calories: 1,190 calories

Tuesday, October 24, 2023

 Breakfast:

 Scrambled eggs with sautéed mushrooms and whole-grain toast (320 calories)

 Lunch:

 Spinach and feta stuffed chicken breast with quinoa (450 calories)

 Dinner:

 Lentil and vegetable soup with a side salad (380 calories)

Total Calories: 1,150 calories

Wednesday, October 25, 2023

 Breakfast:

 Banana and peanut butter smoothie with oats (350 calories)

 Lunch:

 Grilled shrimp with mixed greens and citrus vinaigrette (420 calories)

 Dinner:

 Baked salmon with couscous and steamed broccoli (390 calories)

Total Calories: 1,160 calories

Thursday, October 26, 2023

 Breakfast:

 Vegetable omelet with a slice of whole-grain bread (330 calories)

 Lunch:

 Quinoa salad with roasted vegetables and hummus (420 calories)

 Dinner:

 Beef stir-fry with brown rice (400 calories)

Total Calories: 1,150 calories

Please continue with a similar meal pattern for the following days. Remember to stay hydrated, include
snacks as needed, and maintain an active lifestyle to support your overall well-being. Adjust the meal
plan to meet your specific dietary preferences and calorie requirements.

Continuation of the daily food log until November 10, 2023:

Friday, October 27, 2023

 Breakfast:

 Avocado toast with poached eggs (360 calories)

 Lunch:

 Quinoa and roasted vegetable bowl (430 calories)

 Dinner:

 Grilled tilapia with quinoa and sautéed spinach (380 calories)

Total Calories: 1,170 calories

Saturday, October 28, 2023

 Breakfast:

 Smoothie with spinach, banana, and protein powder (340 calories)

 Lunch:

 Turkey and vegetable wrap with whole-grain tortilla (410 calories)

 Dinner:

 Baked chicken with brown rice and mixed vegetables (370 calories)

Total Calories: 1,120 calories

Sunday, October 29, 2023

 Breakfast:

 Scrambled eggs with smoked salmon and whole-grain toast (350 calories)

 Lunch:

 Quinoa and black bean salad with a lime-cilantro dressing (430 calories)

 Dinner:

 Stir-fried tofu with broccoli and brown rice (390 calories)

Total Calories: 1,170 calories

Monday, October 30, 2023

 Breakfast:

 Greek yogurt with honey and mixed berries (320 calories)

 Lunch:

 Spinach and mushroom stuffed chicken breast with quinoa (440 calories)

 Dinner:

 Baked cod with brown rice and asparagus (370 calories)

Total Calories: 1,130 calories

Please continue with a similar meal pattern for the following days until November 10, 2023. Remember
to stay hydrated, include snacks as needed, and maintain an active lifestyle to support your overall well-
being. Adjust the meal plan to meet your specific dietary preferences and calorie requirements.]

continuation of the daily food log until November 10, 2023:

Tuesday, October 31, 2023

 Breakfast:

 Scrambled eggs with sautéed spinach and whole-grain toast (330 calories)

 Lunch:

 Quinoa and vegetable stir-fry with tofu (420 calories)

 Dinner:

 Grilled chicken breast with brown rice and steamed broccoli (380 calories)

Total Calories: 1,130 calories

Wednesday, November 1, 2023

 Breakfast:

 Greek yogurt with granola and mixed berries (350 calories)

 Lunch:

 Turkey and avocado salad with balsamic vinaigrette (420 calories)

 Dinner:

 Baked salmon with quinoa and roasted Brussels sprouts (390 calories)
Total Calories: 1,160 calories

Thursday, November 2, 2023

 Breakfast:

 Vegetable omelet with whole-grain toast (330 calories)

 Lunch:

 Spinach and feta stuffed chicken breast with quinoa (440 calories)

 Dinner:

 Stir-fried shrimp with brown rice and mixed vegetables (370 calories)

Total Calories: 1,140 calories

Friday, November 3, 2023

 Breakfast:

 Smoothie with kale, banana, and protein powder (340 calories)

 Lunch:

 Quinoa salad with roasted vegetables and hummus (420 calories)

 Dinner:

 Grilled tilapia with brown rice and sautéed spinach (380 calories)

Total Calories: 1,140 calories

Please continue with a similar meal pattern for the following days until November 10, 2023. Make sure
to stay hydrated, include snacks as needed, and maintain an active lifestyle to support your overall well-
being. Adjust the meal plan to meet your specific dietary preferences and calorie requirements.

continuation of the daily food log until November 10, 2023:

Saturday, November 4, 2023

 Breakfast:

 Scrambled eggs with tomatoes and whole-grain toast (330 calories)

 Lunch:

 Quinoa and black bean bowl with avocado (420 calories)

 Dinner:

 Baked chicken breast with brown rice and steamed asparagus (380 calories)

Total Calories: 1,130 calories

Sunday, November 5, 2023

 Breakfast:

 Greek yogurt with honey and mixed berries (320 calories)

 Lunch:

 Spinach and mushroom stuffed chicken breast with quinoa (440 calories)

 Dinner:

 Baked cod with quinoa and roasted Brussels sprouts (390 calories)

Total Calories: 1,150 calories

Monday, November 6, 2023

 Breakfast:

 Vegetable omelet with whole-grain toast (330 calories)

 Lunch:

 Chickpea and vegetable stir-fry with brown rice (420 calories)

 Dinner:

 Grilled shrimp with quinoa and steamed broccoli (370 calories)

Total Calories: 1,120 calories

Tuesday, November 7, 2023

 Breakfast:

 Smoothie with spinach, banana, and protein powder (340 calories)

 Lunch:

 Turkey and vegetable wrap with whole-grain tortilla (410 calories)

 Dinner:

 Grilled tilapia with brown rice and mixed vegetables (380 calories)

Total Calories: 1,130 calories

Please continue with a similar meal pattern for the following days until November 10, 2023. Remember
to stay hydrated, include snacks as needed, and maintain an active lifestyle to support your overall well-
being. Adjust the meal plan to meet your specific dietary preferences and calorie requirements.
here's the continuation of the daily food log until November 10, 2023:

Wednesday, November 8, 2023

 Breakfast:

 Oatmeal with sliced bananas and almond butter (350 calories)

 Lunch:

 Quinoa and roasted vegetable salad with hummus (430 calories)

 Dinner:

 Grilled chicken breast with brown rice and steamed broccoli (380 calories)

Total Calories: 1,160 calories

Thursday, November 9, 2023

 Breakfast:

 Scrambled eggs with sautéed mushrooms and whole-grain toast (330 calories)

 Lunch:

 Lentil soup and a side salad (380 calories)

 Dinner:

 Baked salmon with quinoa and mixed vegetables (400 calories)

Total Calories: 1,110 calories

Friday, November 10, 2023

 Breakfast:

 Smoothie with kale, banana, and protein powder (340 calories)

 Lunch:

 Turkey and avocado salad with balsamic vinaigrette (420 calories)

 Dinner:

 Stir-fried tofu with brown rice and broccoli (370 calories)

Total Calories: 1,130 calories

This should cover your daily food log until November 10, 2023. As always, adapt the meal plan to your
specific dietary preferences and calorie requirements, stay hydrated, include snacks as needed, and
maintain an active lifestyle to support your overall well-being.
DAILY PHYSICAL LOG:

Objective

To maintain an active and healthy lifestyle while managing college responsibilities.

Instructions

Record the time of day, type, and duration of the exercise/activity.

Sample Exercise Log:

Date: October 16, 2023 Day of the Week: Monday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:30 am - 7:30 am Morning Yoga 60 minutes

12:00 pm - 12:30 pm Walking to Campus 30 minutes

5:00 pm – 6:00 pm Gym Workout (Cardio and Strength Training) 60 minutes

8:00 pm – 8:30 pm Studying (Break with Stretching) 30 minutes

Date: October 17, 2023 Day of the Week: Tuesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:00 am - 8:00 am Cycling to Class 60 minutes

1:00 pm - 1:30 pm Lunchtime Walk 30 minutes

6:00 pm – 7:00 pm Dance Class 60 minutes

9:00 pm – 9:30 pm Studying (Break with Bodyweight Exercises) 30 minutes

Date: October 18, 2023 Day of the Week: Wednesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:00 am - 9:00 am Morning Run 60 minutes

12:30 pm - 1:00 pm Campus Stairs Workout 30 minutes

4:30 pm – 5:30 pm Team Sports (e.g., Volleyball) 60 minutes

7:30 pm – 8:00 pm Studying (Break with Deep Breathing) 30 minutes

Date: October 19, 2023 Day of the Week: Thursday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:30 am - 8:30 am Pilates Class 60 minutes

1:00 pm - 1:30 pm Afternoon Stroll 30 minutes

5:30 pm – 6:30 pm Swimming 60 minutes

8:30 pm – 9:00 pm Studying (Break with Yoga Stretching) 30 minutes

Date: October 20, 2023 Day of the Week: Friday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:00 am - 7:00 am Jogging 60 minutes

12:00 pm - 12:30 pm Campus Biking 30 minutes

4:00 pm – 5:00 pm Group Fitness Class (e.g., Zumba) 60 minutes

7:00 pm – 7:30 pm Studying (Break with Jumping Jacks) 30 minutes

Continue this log for the specified period, indicating the date, day of the week, time, exercise/activity,
and duration, to monitor and maintain your active lifestyle.

continuation of your daily physical activity log from October 21, 2023, to November 10, 2023:

Date: October 21, 2023 Day of the Week: Saturday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:00 am - 9:00 am Hiking with Friends 60 minutes

2:30 pm - 3:30 pm Weightlifting Session 60 minutes

6:00 pm – 6:30 pm Evening Stroll 30 minutes

9:00 pm – 9:30 pm Yoga and Meditation 30 minutes

Date: October 22, 2023 Day of the Week: Sunday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:30 am - 9:00 am Weekend Cycling Adventure 90 minutes

1:00 pm - 2:00 pm Home Workout (Bodyweight Exercises) 60 minutes

5:00 pm – 6:00 pm Playing Tennis with Friends 60 minutes

9:30 pm – 10:00 pm Relaxing Stretching Routine 30 minutes

Date: October 23, 2023 Day of the Week: Monday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:00 am - 8:00 am Morning Run 60 minutes

12:30 pm - 1:00 pm Campus Stairs Workout 30 minutes

4:30 pm – 5:30 pm Group Dance Class 60 minutes

8:00 pm – 8:30 pm Studying (Break with Deep Breathing) 30 minutes

Date: October 24, 2023 Day of the Week: Tuesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:30 am - 7:30 am Yoga and Stretching 60 minutes

1:00 pm - 1:30 pm Lunchtime Walk 30 minutes

6:00 pm – 7:00 pm Swimming 60 minutes

9:00 pm – 9:30 pm Studying (Break with Bodyweight Exercises) 30 minutes

Date: October 25, 2023 Day of the Week: Wednesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:30 am - 9:30 am Circuit Training at the Gym 60 minutes

12:00 pm - 12:30 pm Campus Biking 30 minutes

4:00 pm – 5:00 pm Team Sports (e.g., Volleyball) 60 minutes

7:30 pm – 8:00 pm Studying (Break with Stretching) 30 minutes

Date: October 26, 2023 Day of the Week: Thursday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:30 am - 8:30 am Pilates Class 60 minutes

1:30 pm - 2:00 pm Afternoon Stroll 30 minutes

5:45 pm – 6:45 pm Weightlifting Session 60 minutes

8:30 pm – 9:00 pm Studying (Break with Yoga Stretching) 30 minutes

Date: October 27, 2023 Day of the Week: Friday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:00 am - 7:00 am Morning Jogging 60 minutes

12:15 pm - 12:45 pm Campus Stairs Workout 30 minutes

4:15 pm – 5:15 pm Group Fitness Class (e.g., Zumba) 60 minutes

7:00 pm – 7:30 pm Studying (Break with Jumping Jacks) 30 minutes

This log will help you monitor your active lifestyle and maintain a healthy balance with your college
commitments. Continue to record your daily activities to track your progress.

here's the continuation of your daily physical activity log:

Date: October 28, 2023 Day of the Week: Saturday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

9:00 am - 10:00 am Pilates and Core Strengthening 60 minutes

2:30 pm - 3:30 pm Afternoon Hike in a Nature Reserve 60 minutes

6:00 pm – 6:30 pm Evening Stroll 30 minutes

9:00 pm – 9:30 pm Relaxing Yoga Session 30 minutes

Date: October 29, 2023 Day of the Week: Sunday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:00 am - 9:00 am Beach Volleyball with Friends 60 minutes

1:00 pm - 2:00 pm Bodyweight Workout at Home 60 minutes

5:30 pm – 6:30 pm Badminton Match 60 minutes

9:30 pm – 10:00 pm Deep Breathing and Meditation 30 minutes

Date: October 30, 2023 Day of the Week: Monday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:15 am - 8:15 am Morning Cycling 60 minutes

12:30 pm - 1:00 pm Quick Lunchtime Walk 30 minutes

4:45 pm – 5:45 pm Gym Session (Strength and Cardio) 60 minutes

8:00 pm – 8:30 pm Short Stretching and Relaxation 30 minutes

Date: October 31, 2023 Day of the Week: Tuesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:30 am - 7:30 am Yoga and Mindfulness Practice 60 minutes

1:00 pm - 1:30 pm Lunchtime Walk and Fresh Air 30 minutes

6:00 pm – 7:00 pm Basketball Game with Friends 60 minutes

9:15 pm – 9:45 pm Nighttime Meditation 30 minutes

Date: November 1, 2023 Day of the Week: Wednesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:15 am - 9:15 am Morning Jog in the Park 60 minutes

12:15 pm - 12:45 pm Campus Stairs Workout 30 minutes

4:30 pm – 5:30 pm Dance Class 60 minutes

7:45 pm – 8:15 pm Relaxing Stretching and Breathing Exercises 30 minutes

Date: November 2, 2023 Day of the Week: Thursday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:30 am - 8:30 am Group Circuit Training at the Gym 60 minutes

1:15 pm - 1:45 pm Afternoon Walk with Friends 30 minutes

5:45 pm – 6:45 pm Swimming Laps 60 minutes

8:45 pm – 9:15 pm Yoga and Meditation for Relaxation 30 minutes

Date: November 3, 2023 Day of the Week: Friday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:00 am - 7:00 am Morning Hike with Scenic Views 60 minutes

12:00 pm - 12:30 pm Lunchtime Stroll in the Park 30 minutes

4:30 pm – 5:30 pm Strength Training at the Gym 60 minutes

7:15 pm – 7:45 pm Evening Stretching and Mobility Routine 30 minutes

Please continue to use this log to monitor and maintain your active and healthy lifestyle while managing
your college responsibilities. It's a great way to track your progress and stay on top of your fitness goals.

here's the continuation of your daily physical activity log:

Date: November 4, 2023 Day of the Week: Saturday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

9:30 am - 10:30 am Outdoor Circuit Training 60 minutes

3:00 pm - 4:00 pm Cycling on Nature Trails 60 minutes

6:30 pm – 7:00 pm Evening Walk by the Beach 30 minutes

9:00 pm – 9:30 pm Meditation and Mindfulness 30 minutes

Date: November 5, 2023 Day of the Week: Sunday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:30 am - 9:30 am Beach Yoga Session 60 minutes

1:00 pm - 2:00 pm Playing Tennis with Friends 60 minutes

5:30 pm – 6:30 pm Home Bodyweight Workout 60 minutes

9:30 pm – 10:00 pm Relaxing Stretching and Breathing Exercises 30 minutes

Date: November 6, 2023 Day of the Week: Monday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:15 am - 8:15 am Morning Run in the Park 60 minutes

12:30 pm - 1:00 pm Lunchtime Walk and Stretching 30 minutes

4:45 pm – 5:45 pm Swimming Laps at the Pool 60 minutes

8:15 pm – 8:45 pm Evening Meditation for Relaxation 30 minutes

Date: November 7, 2023 Day of the Week: Tuesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:30 am - 7:30 am Yoga and Core Strengthening 60 minutes

1:00 pm - 1:30 pm Afternoon Stroll and Fresh Air 30 minutes

6:00 pm – 7:00 pm Group Dance Class 60 minutes

9:00 pm – 9:30 pm Nighttime Meditation and Deep Breathing 30 minutes

Date: November 8, 2023 Day of the Week: Wednesday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

8:15 am - 9:15 am Bodyweight Workout at Home 60 minutes

12:15 pm - 12:45 pm Campus Stairs Workout 30 minutes

4:30 pm – 5:30 pm Team Sports (e.g., Volleyball) 60 minutes

7:45 pm – 8:15 pm Relaxing Stretching and Mobility Routine 30 minutes

Date: November 9, 2023 Day of the Week: Thursday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

7:30 am - 8:30 am Group Circuit Training at the Gym 60 minutes

1:15 pm - 1:45 pm Lunchtime Walk and Fresh Air 30 minutes

5:45 pm – 6:45 pm Weightlifting Session 60 minutes

8:45 pm – 9:15 pm Evening Yoga and Relaxation 30 minutes

Date: November 10, 2023 Day of the Week: Friday

TIME OF THE DAY EXERCISE/ACTIVITY DURATION

6:00 am - 7:00 am Morning Cycling Adventure 60 minutes

12:00 pm - 12:30 pm Campus Biking and Stretching 30 minutes

4:30 pm – 5:30 pm Group Fitness Class (e.g., Zumba) 60 minutes

7:00 pm – 7:30 pm Studying (Break with Jumping Jacks) 30 minutes

Keep up the great work in maintaining your active and healthy lifestyle alongside your college
responsibilities. Continue to record your daily activities to help you stay on track and achieve your fitness
goals.

SMART GOALS:

SMART fitness and wellness goals tailored to your profile:

Goal 1:

Specific: Improve cardiovascular fitness.

Measurable: Increase the distance I can run without stopping.

Attainable: Gradually increase the distance and pace of my runs over time.

Realistic: I've been jogging regularly and have a baseline level of fitness.

Time-bound: Run 5 kilometers without stopping within 2 months.

Goal 2:

Specific: Strengthen my core and improve flexibility.

Measurable: Be able to hold a plank for 2 minutes and touch my toes without bending my knees.

Attainable: Start with shorter plank durations and regularly stretch.

Realistic: I have access to various core and flexibility workouts.

Time-bound: Achieve these targets within 3 months.

Goal 3:

Specific: Maintain a balanced diet.

Measurable: Track daily calorie intake and maintain a balanced macronutrient ratio.

Attainable: Educate myself on proper nutrition and meal planning.

Realistic: I have the ability to choose my meals.

Time-bound: Implement this habit over the next year.

Remember that SMART goals should be adjusted to my personal fitness level and lifestyle. It's important
to consult with a fitness or nutrition expert if you need assistance in designing a plan to meet these
goals.

BEHAVIOR MODIFICATION:

a behavior modification plan for a female college student with a hectic schedule and mild sedentary
lifestyle, who wants to address her stress, fatigue, and sleep issues:

Objective: To create a healthier and more balanced lifestyle by addressing stress, fatigue, and sleep
problems.

Behavior #1: Stress Management

Stage of Change: 3. I currently experience stress regularly, but I intend to change in the next month.

Process of Change:

 Self-reevaluation: Reflect on the sources of stress in your life and its impact.

 Self-liberation: Commit to making changes and setting specific stress reduction goals.

 Counter-conditioning: Replace stress-inducing habits with relaxation techniques.

 Stimulus control: Modify your environment to reduce stress triggers.

 Helping relationships: Seek support from friends, family, or a counselor to better manage stress.

 Reinforcement management: Reward yourself for practicing stress management techniques

consistently.

You may continue to use the process of change, primarily focusing on self-liberation and reinforcement
management. Identifying and setting specific stress reduction goals is crucial. For instance, commit to
engaging in a relaxation practice like deep breathing, meditation, or yoga for at least 10 minutes daily.
Track your progress and reward yourself when you reach your goals.

Behavior #2: Improving Sleep Quality

Stage of Change: 3. I currently experience sleep issues regularly, but I intend to change in the next
month.

Process of Change:

 Self-reevaluation: Reflect on the importance of improving sleep quality.

 Self-liberation: Commit to making changes, such as setting a consistent sleep schedule.

 Environmental reevaluation: Assess and modify your sleep environment for better sleep.

 Stimulus control: Create a relaxing bedtime routine and avoid stimulating activities before bed.
  Helping relationships: Seek advice from a healthcare professional for sleep issues.

 Reinforcement management: Reward yourself for sticking to a consistent sleep schedule and
healthy bedtime routine.

You may continue to use the process of change, focusing on self-liberation, stimulus control, and
reinforcement management. Commit to maintaining a consistent sleep schedule by going to bed and
waking up at the same times each day, even on weekends. Create a soothing bedtime routine to signal
your body that it's time to sleep, such as reading a book, taking a warm bath, or practicing relaxation
exercises.

By following this plan, you can work toward managing your stress, improving sleep quality, and reducing
fatigue, ultimately leading to a healthier and more balanced lifestyle.

OR

Objective: To address two problem behaviors: a lack of physical activity and coping with stress and
fatigue due to part-time jobs and hectic studying.

I. Stages of Change: Behavior #1: Physical Activity I currently have a mild sedentary lifestyle, but I am
contemplating changing it in the next 6 months.

Behavior #2: Stress Management and Coping with Fatigue I currently experience mild stress and fatigue. I
have only started actively managing stress within the last 6 months.

II. Process of Change:

Behavior #1 (Physical Activity): I will focus on the processes of change that apply to the contemplation
stage:

1. Self-Reevaluation: Reflect on the benefits of regular physical activity, how it can improve energy
levels, and overall well-being.

2. Self-Liberation: Believe in my ability to change by setting achievable goals and building

confidence.

3. Social Liberation: Identify resources and support systems like fitness classes or workout buddies.

4. Environmental Reevaluation: Assess the impact of a sedentary lifestyle on my health and future
well-being.

5. Dramatic Relief: Connect emotionally with the need for change, such as how exercise can reduce
stress and increase energy.
Yes, I will continue to use the process of change for behavior modification in the future. The most
beneficial process for me right now is "Self-Reevaluation" because I need to understand and internalize
the importance of regular physical activity in reducing stress and fatigue.

Behavior #2 (Stress Management and Coping with Fatigue): I will focus on the processes of change that
apply to the action stage:

1. Counterconditioning: Replace stress-related behaviors (e.g., stress eating) with healthier

alternatives (e.g., deep breathing exercises).

2. Helping Relationships: Seek support and guidance from friends, family, or a counselor to
effectively manage stress.

3. Reinforcement Management: Reward myself for successfully managing stress, which will
motivate continued positive behaviors.

4. Self-Liberation: Believe in my ability to manage stress and fatigue through consistent and
sustainable practices.

5. Stimulus Control: Create an environment that reduces stress triggers (e.g., setting a regular
sleep schedule, organized study area).

Yes, I will continue to use the process of change for behavior modification in the future. The most
beneficial process for me right now is "Helping Relationships" because I can benefit from support and
guidance to effectively manage stress and cope with fatigue while balancing part-time jobs and studying.

Anna Mary A. Gintoro's Student Profile:

Name: Anna Mary A. Gintoro

Age: 20

Gender: Female

Birthday: December 3, 2002

Course, Year & Section: Bachelor of Secondary Education, II - Filipino - A

Weight: 47 kg

Height: 151 cm

 Body Mass Index (BMI): To calculate the BMI, we need to use the formula: BMI = weight (kg) /
(height (m))^2

 BMI = 47 / (1.51^2) = 20.64

  Classification: Based on the BMI, Anna Mary A. Gintoro falls within the "Normal" weight
range.

 Target: Given that her weight is in the "Normal" range, her target could be to "Maintain" her
current weight.

Target: Anna's target is to "Maintain" her current weight.

Sports Activity (if applicable): Anna doesn't specify any sports activity.

Physical Activities done regularly: Anna doesn't specify her regular physical activities. You can add
activities like "Daily walking to campus," "Yoga twice a week," or any other activities she regularly
engages in based on the information provided earlier in the daily physical activity logs.

Physical Activities Done Regularly:

 Answers:

1. Walking or brisk walking for 30 minutes a day.

2. Participating in occasional yoga or stretching exercises.

3. Climbing stairs during daily activities.

4. Engaging in household chores.

5. Participating in group fitness classes once a week for fun and fitness.

Remember, physical activity is a key component of maintaining a healthy lifestyle, even for individuals
classified as "Normal" weight. Anna Mary can adjust her physical activity based on her personal
preferences and schedule to meet her fitness goals.

 Walking: Regular walks for commuting or leisure.

 Light stretching exercises: Such as yoga or simple stretches for relaxation.

 Routine activities: Daily activities that may include household chores or walking around the
campus.

 Suggested physical activities: Anna could consider engaging in activities like jogging, swimming,
or joining fitness classes to maintain her current healthy weight and promote overall well-being.
Remember to consult a healthcare professional or a fitness trainer for personalized
recommendations.

BMI=Height(m)2Weight(kg)
BMI=(1.51)247≈20.61