The progress I have made during this past week:

Over this past week, I have completed all of the goals except one. I have completed all of my
blog posts and had created 2 Instagram posts for the blog post that I had set a deadline for, and
I have gained two more followers on my Instagram page. I have also been able to up the
amount of weight I lift for hip thrust, but it is much harder for me to hold the bar up for 2 minutes.
I noticed when I am tired my form would get worse and, I wasn’t going to be benefiting from the
exercise at all. I have gotten close to the 2-minute mark by first holding it for 1 minute and 30
seconds which is close enough, but I hope to achieve the 2 minutes in the future. I have seen
myself get stronger. I finally was able to do 20 reps x 5 sets of 17 pounds, and after each set, I
held it for 30 seconds and, I am very proud to have been able to do 20 reps x 10 sets of jump
squats. Before, I would get tired and wouldn’t complete all 20 jump squats at once, and it was a
struggle to complete 3 sets. I have been able to do 5sets in the beginning as a warm-up and, I
then do the remaining 5sets at the end of my workout. The amount of strength I have gained in
my legs is amazing.

Hours
Dec 29: 2hrs 30 min (workout)
Dec20: 2 hours on the blog post (Calorie Deficit vs Calorie Surplus)
Dec 30: 2hrs 30 min (workout)
Dec 30: 2 hours and 15 minutes on editing blog posts, creating posters and posting on
Instagram, and posting on my blog under the Get To Know More Tab (Blog)
Jan 1: 1hr 30 min (writing a blog post)
Jan 1: 1 hr 15 min (workout)
Jan 2: 2hrs 30 min (workout)

What I need to move forward with my Capstone:

To move forward, I am going to start my research on the other blogs post and, I will get in touch
with my community connection since I will be back in school. I can meet my community
connection in person to get some advice and tips. I will also need to increase my weight for my
workouts overall, which will take time however, I am excited about the challenge that I am going
to face.

Obstacles I have encountered and how I’ve moved forward:

Last week I said that I wanted to increase my weight for hip thrust and hold it for 2 minutes.
Although I wasn’t successful when trying to achieve the 2-minute mark when I had increased
the weight that I was lifting at the start of the week it was honestly very difficult for me to hold it
for even 1 minute. My form would get worse and I would eventually just be very tired and would
be disappointed and frustrated that it wasn’t going well. So I started slow, I started with a
30-second hold, then moved to 45 seconds and then to 1 minute, and when I completed the
once minute I added another 30 seconds. Although I have not achieved the 2 minutes that I
wish I had, I was able to adapt and find a solution to not being able to hold the hip thrust by
increase my hold time by 15 seconds.
Obstacles I can foresee in my next steps:
I can see myself struggling with lifting heavier weights but, I know that with time I will eventually
be able to progress and become stronger. Writing the blog post will be hard. I am going to be
back in school and will be busy with homework and extracurriculars. I will have to find a way to
dedicate two or more hours of my day to researching and learning about the topics I am going to
be writing about.

The skills I’ve used and what I’ve learned:

I have been using my creative skills to create a poster for my Instagram, and I had used my
critical thinking skills. When researching about calorie deficit and calorie surplus, I had a general
idea of this topic already. As I did research, I was able to see what were false statements and
what was the truth. There is a lot of information regarding fitness and dieting and, there are
many different opinions about each thing and trying to see which one is right was hard because
there was so much to go through that at times I felt confused. Thinking about what I was
reading, allowed me to determine if what I was reading was correct.

My goals and deadlines for next week:

My goals for this week are to start and finish my research and finish writing for my informative
blog posts. I have set the deadline for the two blog posts for January 9th and 10th. I also want to
add one more blog post to the My Journey tab, where I will talk about intermittent fasting and
how it worked for me, and why I started by Thursday, January 7. I want to hold the hip thrust for
2 minutes and see if I can increase my time. This week consists of a lot of writing, so I will need
to dedicate a lot of time after school to writing and researching.

EVIDENCE
Blog Posts (My Journey Tab)
Blog Post (Calories Surplus vs Calorie Deficit & How We Develop Muscle)

Total Hours
Last Journal: 51 hours
This Week Hours: + 14 hours 30 minutes
Total = 65 hours 30 minutes