My Journey
Tips, plans and tricks I've found:
1. Drink More Water
2. Sleep Schedule
3. Workouts & Weightlifting
4. Healthy Food Recipes
5. Foods to Cut Out
6. Cut Down Screen Time
7. Go Out in Sun
8. Yoga
9. Relaxation Methods
10. Music
11. Clean Room and Scents
12. Castor Oil
2. Sleep Schedule
3. Workouts & Weightlifting
4. Healthy Food Recipes
5. Foods to Cut Out
6. Cut Down Screen Time
7. Go Out in Sun
8. Yoga
9. Relaxation Methods
10. Music
11. Clean Room and Scents
12. Castor Oil
WEEK ONE: DRINKING MORE WATER
To stay healthy it is important to drink eight, 8 oz. glasses of water each day.
This week I have set a reminder on my phone to remind me to drink water every hour for seven hours, and I drink one as soon as I wake up, then log it in the Lifesum app. This leaves you with energy and a fresh feeling all day, as well as being healthy for your skin!
To stay healthy it is important to drink eight, 8 oz. glasses of water each day.
This week I have set a reminder on my phone to remind me to drink water every hour for seven hours, and I drink one as soon as I wake up, then log it in the Lifesum app. This leaves you with energy and a fresh feeling all day, as well as being healthy for your skin!
WEEK TWO: SLEEP SCHEDULE
Sleep as a teen is vital to your health. It is recommended to get at least hours of sleep. So I have adjusted my sleep schedule to sleep between 1 am and 11 am. To help in falling asleep you want your room to be as dark as possible so I have put a blanket over my my blinds to shut out as much light as possible while I sleep
Sleep as a teen is vital to your health. It is recommended to get at least hours of sleep. So I have adjusted my sleep schedule to sleep between 1 am and 11 am. To help in falling asleep you want your room to be as dark as possible so I have put a blanket over my my blinds to shut out as much light as possible while I sleep
![Picture](/uploads/1/3/0/9/130965823/editor/359433495.jpg?1590768579)
WEEK THREE: WORKOUTS
Working out and staying fit is ideal to stay healthy and achieve the body type you want. I have found some workouts to do daily to achieve my goal of gaining muscle.
WEEK FOUR: HEALTHY FOOD RECIPES
I have found some great healthy food recipes, quick and easy to make yummy to eat!
CHEESY CHICKEN SALAD WRAPS
http://www.myfoodandfamily.com/recipe/055657/cheesy-chicken-salad-wraps?utm_source=Pinterest&utm_medium=Social&utm_campaign=
SaucesPortfolio&utm_content=paid-brand&pp=1
Working out and staying fit is ideal to stay healthy and achieve the body type you want. I have found some workouts to do daily to achieve my goal of gaining muscle.
- Jumping squats 20 reps x 3
- Squat to calf raise 20 reps x 3
- Tuck ins 20 reps x 3
- Shoulder Taps 20 reps x 3
- Burpees 20 reps x 3
- Hip lifts 20 reps x 3
- Russian twists 20 reps x 3
- Kick backs 20 reps x 3
- Hip dips 20 reps x 3
- Bicycle crunches 20 reps x 3
- Mountain climbers 45 secs x 3
WEEK FOUR: HEALTHY FOOD RECIPES
I have found some great healthy food recipes, quick and easy to make yummy to eat!
CHEESY CHICKEN SALAD WRAPS
http://www.myfoodandfamily.com/recipe/055657/cheesy-chicken-salad-wraps?utm_source=Pinterest&utm_medium=Social&utm_campaign=
SaucesPortfolio&utm_content=paid-brand&pp=1
![Picture](/uploads/1/3/0/9/130965823/editor/442238767.jpg?250)
HEALTHY PEANUT BUTTER BANANA MUFFINS
https://www.foxandbriar.com/healthy-peanut-butter-banana-muffins/
![Picture](/uploads/1/3/0/9/130965823/editor/310211327.jpg?1590769645)
GRILLED MOZERELLA SANDWICH
https://feelgoodfoodie.net/recipe/grilled-mozzarella-sandwich-walnut-pesto/
WEEK FIVE: FOODS & INGREDIENTS TO CUT OUT
To maximize health benefits, cutting out some foods and ingredients is encouraged. I intend on cutting out:
To maximize health benefits, cutting out some foods and ingredients is encouraged. I intend on cutting out:
- Sodas
- Carb-Only snacks
- Trans-Fat foods
- Frozen Meals (Excluding meals like Lan Cuisine)
- Refined Sugar & desserts
- Fried foods
WEEK SIX: SCREEN TIME
This week I intend on cutting my screen time down by at least 2 hours a day. During quarantine, our screen times have significantly increased due to boredom and lack of activity. This week I have traded screen time for walking outside in my neighborhood, playing volleyball outside, playing with my dogs and watching movies with my family. I have also purchased blue light glasses to protect my eyes from the excessive screen time since I now stare at my computer for homework as well.
WEEK SEVEN: SUNLIGHT EXPOSURE
This week I have been tanning and laying in the sun to improve vitamin D exposure and get darker skin. A good amount of sun an increase your health if not overdone. I have to make sure I don't stay out more than two hours and apply sunscreen, turning so I can be exposed not in the same place the whole time.
WEEK EIGHT: YOGA
- Mountain Pose (Tadasana)
- Raised Arms Pose (Urdhva Hastansana)
- Standing Forward Bend (Uttanasana)
- Garland Pose (Malasana)
WEEK NINE: RELAXATION METHODS
This week I have researched and practiced different relaxation methods. The method I have chosen is meditation. Practice meditation to calm your mind and body. I have found that keeping your room dark, and quiet is best for meditation, and you don't want interruptions so silencing your phone or music and tv's might help.
Other methods include:
- Massages
- Progressive Muscle Relaxation
- Visualization
- Deep Breathing
- Music and Art Therapy
WEEK TEN: MUSIC
Music can be very healthy and relaxing. This week I created different playlists of my own music categorized under different moods, as well as playlists that promote relaxation and focus. I have made a playlist of classical music that I play at a low volume while I do my homework which promotes focus and encourages thinking. I have also created a playlist for when I go to sleep, soft songs, and for both playlists, there is more success in it's intentions when it does not have words in it.
WEEK ELEVEN: CLEANING ROOM AND SCENTS
A clean room can promote happiness and stress release. By keeping my room clean and windows open, with sunlight let in, I have felt a major difference in my moods every day. Also I have kept candles lit, and bought a car freshener to hang from my fan so my room always smells good. Before I sleep I spray Lavender or Vanilla which promotes sleep and I have really noticed a difference this week.
WEEK TWELVE, FINAL WEEK: CASTOR OIL
This week I have put cold pressed, organic castor oil on my eyelashes and eyebrows to help growth. I will continue to use this throughout the summer to ensure my eyelashes grow. I do this before bed and sleep with it on until morning where I wash it off when I wash my face. I recommend doing this if you want longer eyelashes or eyebrows.