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October 8th 2014

Nicole Stata 1003838

Assignment 1: You are The Subject

Step 1:
The positive self-care behavior I will be focusing on increasing regular exercise frequency.
Step 2:
Currently my exercise schedule is not as good as it could be, basically it is non-existent. I
used to work out frequently but I hurt my hip randomly one day so I stopped running on my
tread mill and doing strength exercises. Ever since, I have dreaded working out, even though I
know in my heart that I truly want to start up again. Every time I tell myself Lets go on the
treadmill! or how about a nice walk around down by the lake? It turns into, Hey remember
that ice cream thats in the fridge? I do get physical activity from work, climbing three flights of
stairs at school and just playing with my dog but, thats as far as it goes. I am excited to jump
back into an exercise routine, I do believe living a healthy lifestyle is important and pays off in
the long haul.
What I hope to achieve is a start to a permanent workout routine. This may be the push
that I need to get back into that rhythm that I had before. I will start off slow and hopefully get
back into the swing of things like I before.
Step 3:
My plan is to work out every other day as following the same workout routine every day isnt
an efficient -- or healthy -- approach to building a specific set of muscles or losing weight.
(Turner, para.1) I plan on doing both a mix of cardio and strength to help tone and to help gain
muscle. Many of the articles that I found told me to make exercise to my limit and to stop when I
need to. My plan is to do at least 30 minutes of cardio per day and then a few strength exercises,
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October 8th 2014

Nicole Stata 1003838

also stretching each morning to ground my thoughts by stretching and intentionally breathing.
(Bowen, para.1) I believe this will get me back on track as this was the approach that I used
Behavioural Perspective
I will start off slowly to get my body used to exercising and as I get used to the feeling,
my body will become conditioned to the pain. I will be able to do more as my body becomes
more conditioned.
To assist my workout goals, I have found a YouTube channel that is designed for a
healthy living style, and that YouTube channel is Blogilates. This channel is run by a certified
fitness instructor, Cassey Ho, .
Step 4:
Monday 29th
Steps taken: 12 587
Stretched in the
Walked/jogged on
treadmill for 30
10 sit ups x2
5 pushups x2
10 squats x3
Plank for 30
1.5L of water

Wednesday 1st
Friday 3rd
Steps taken: 13
Steps taken: 15
Stretched in
Stretched in
the morning
the morning
Took dog for
Jogged on
an hour walk
treadmill for
Jogged on
30 minutes

10 sit ups x3
treadmill for
5 pushups
15 minutes
10 sit ups x3
5 pushups
30 squats x3
Plank 1
20 squats x3
Plank for 45
2L of water
1.5L of

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Sunday 5th
Steps taken: 16 384
Stretched in the
Jogged on
treadmill for 30
victoria secret
- Russian twists
- 1 legged seat
shimmies x16
-V crunch x18
- crunch x16
- single legged vups x8
- Roll up x3
-Reverse crunch

October 8th 2014

Nicole Stata 1003838

-butterfly push
thrus x36
-Mini donuts x17
- Big donuts x13
- Single leg drops
2L of water

Step 5:
I am overjoyed to be back exercising and I can honestly say that I feel better about myself
already, even though it has only been a week. I now feel the need to go jogging and to try to eat
healthy because of how my body is reacting to the new treatment. By the end of this week, I feel
like I have conditioned my behaviour I definitely would call this experiment a success. I was
able to condition my body back to how I was previously and now I want to work out as much as
I can as it makes me feel much better in general.
Step 6:
In conclusion, I am grateful for this project and thrilled with my findings. I do believe
that it helped me out a lot, firstly, with my behaviour. My body now feels much more energized
and I feel like I can do a lot more in one day then I was able to before. Looking at biological, my
thought process seems to be much faster and I am able to retain much more information during
my classes. I do recommend doing this for your own benefit as it helped me track my exercise
and put me on a schedule.

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October 8th 2014

Nicole Stata 1003838

Steps and mark value

Step Two
Step Three

Student Evaluation
Part 1: 2
Part 2:

Step Four
Step Five
Step Six
Quality of writing
Total Mark

Professor Evaluation


blogilates. (n.d.). YouTube. Retrieved October 6, 2014, from
Bowen, S. (2014, April 11). Rise and Shine: 8 Stretches You Should Do Each Morning.
Retrieved October 6, 2014, from
Turner, L. (n.d.). Is It Better to Work Out Every Day or Every Other Day? Retrieved October 6,
2014, from

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