Saint Louis University

SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS

Department of Physical Education

HEALTHY LIFESTYLE CHOICE PLAN

ASUNCION, KURT RAPPEL T.

BA POLITICAL SCIENCE
FIT - 0426

THINGS TO DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

CONSIDER
Diet and Choose Practice Choose Practice Choose Practice Choose
Nutrition Calori healthier
options in
Intermitten
t
healthier
options in
Intermittent
fasting
healthier
options in
Intermittent
fasting
healthier
options in

e cooking such
as grilling, air
frying,
fasting
(Alternate
day cycle)
cooking such
as grilling, air
frying,
(Alternate
day cycle)
cooking
such
as grilling,
(Alternate
day cycle)
cooking such
as grilling, air
frying,

consu steaming,
stewing,
boiling or
steaming,
stewing,
boiling or
air frying,
steaming,
stewing,
steaming,
stewing,
boiling or
mptio poaching
and skip the
poaching
and skip the
boiling or
poaching
poaching
and skip the

n
second second and skip the second
serving. serving. second serving.
serving.

Calori
e
consu
mptio
n
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

Calori
e
consu
mptio
n
Calorie
consumption
Fruits and Consume Target Consume Consume Consume Target fiber- Roast
Vegetable several fiber- rich several much more several rich leafy vegetables
servings of leafy servings of types of servings of vegetables for the
vegetables vegetable vegetables yellow and vegetables to add in my weekend. Fill
each day. s to add in each day. green fruits each day. diet. a roasting
my diet. Have a to maintain Have a pan with
Have a ‘Three ‘Three diet. ‘Three chopped or
Veggies Rule’ Veggies Veggies whole
– to have at Rule’ Rule’ cleaned
least three – to have at – to have at sweet
types of least three least three potatoes,
vegetables in types of types of beets, and
my diet every vegetables in vegetables squash.
day. my diet every in
day. Choose my diet
Choose tomato based every
tomato based sauces day.
sauces instead of Choose
instead of creamy ones tomato
creamy ones and dip based
and dip vegetables sauces
vegetables instead of instead of
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

instead of chips. creamy

chips. ones
and dip
vegetables
instead of
chips.
Beverages and Drink a glass Minimize Drink a glass Add flavor to Drink a Minimize in Drink a glass
Alcohol after every in drinking after every your pitcher. glass drinking after every
bathroom coffee. bathroom after every coffee. bathroom
break. Dilute break. Dilute Drink a glass bathroom break. Dilute
sugary drinks sugary drinks after every break. sugary drinks
with water with water bathroom Dilute with water
and ice. and ice. break. Dilute sugary and ice.
sugary drinks drinks
with water with water
and ice. and ice.

Rest and Sleep Set a bedtime Set a Set a Set a Set a Set a Set a bedtime
that is early bedtime bedtime that bedtime that bedtime bedtime that is early
Stress enough for me that is is early is early that is early that is early enough for me to
Management to get at least 7 early enough for enough for enough for enough for get at least 7
hours of sleep enough for me to get at me to get at me to get at me to get at hours of sleep
(10:00pm or me to get least 7 hours least 7 hours least 7 least 7 (10:00pm or
11:00pm). at least 7 of sleep of sleep hours of hours of 11:00pm). Make
Make my hours of (10:00pm or (10:00pm or sleep sleep my bedroom
bedroom quiet sleep 11:00pm). 11:00pm). (10:00pm or (10:00pm or quiet and
and relaxing. (10:00pm Make my Make my 11:00pm). 11:00pm). relaxing. Keep
Keep the room or bedroom bedroom Make my Make my the room at a
at a 11:00pm). quiet and quiet and bedroom bedroom comfortable, cool
comfortable, Make my relaxing. relaxing. quiet and quiet and temperature.
cool bedroom Keep the Keep the relaxing. relaxing. Avoid consuming
temperature. quiet and room at a room at a Keep the Keep the caffeine in the
Avoid relaxing. comfortable, comfortable, room at a room at a late
consuming Keep the cool cool comfortable comfortable afternoon or
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

caffeine in the room at a temperature. temperature. , cool , cool evening.

late comfortabl Avoid Avoid temperature temperature Turn off
afternoon or e, cool consuming consuming . Avoid . Avoid electronic
evening. temperatu caffeine in caffeine in consuming consuming devices at
Turn off re. Avoid the late the late caffeine in caffeine in least 30
electronic consumin afternoon or afternoon or the late the late minutes
devices at g caffeine evening. evening. afternoon or afternoon or before
least 30 in the late Turn off Turn off evening. evening. bedtime.
minutes afternoon electronic electronic Turn off Turn off Take a walk or
before or devices at devices at electronic electronic ride a bike
bedtime. evening. least 30 least 30 devices at devices at after class to
Take a walk or Turn off minutes minutes least 30 least 30 relax with the
ride a bike electronic before before minutes minutes environment.
after class to devices at bedtime. bedtime. before before
relax with the least 30 Take a walk Take a walk bedtime. bedtime.
environment. minutes or or Take a walk Take a walk
before ride a bike ride a bike or or
bedtime. after class to after class to ride a bike ride a bike
Take a relax with the relax with the after class after class
walk or environment. environment. to to
ride a bike relax with relax with
after class the the
to environmen environmen
relax with t. t.
the
environme
nt.
Release Do writing Make a Capture Reading of Make a Do writing Bonding with
Emotion stories and reflection fascinating sizzling news reflection stories and friends and
Tension reading of for the day subjects and to be for the day reading of family.
books. to come create a updated from to come up books.
up with portfolio to current with
realization compile issues. realization.
. those photos.
Exercise I’ll follow my Target Target biceps Having a Target Target Having a
physical Chest and triceps regular yoga flexibility shoulder regular yoga
fitness work-out. practice, work out. and practice,
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

workout plan. work out. even if it’s abdominal even if it’s

just a few work out. just a few
poses to poses to
stretch and stretch and
loosen up loosen up
tournaments tournaments
muscles. muscles.
Foam rolling Foam rolling
Massage Massage using
using your your
body strength body strength
to maneuver to maneuver
and feels and feels
fantastic to fantastic to
reduce pains. reduce pains.
5 mins of 5 mins of
stretching stretching
when you when you
wake up or wake up or
before you before you go
go to bed. Eating
to bed. balanced
Eating blood sugar
balanced to fuel your
blood sugar energy so you
to fuel your feel like
energy so moving and
you combat
feel like fatigue.
moving and
combat
fatigue.
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

Behavior Goal To attain at Have time To evaluate To maintain To be To continue To have a rest
Modification least 7 hours to browse myself in positive consistent working out and relaxation.
of sleep every some writing relationship my eating my targets
Target night and significant reflection. to other habits. in order to
Behavior: wake-up news to Improve my people, improve my
early. Planning be writing and especially physical
to updated photography family and features.
increase my all the skills. friends.
sleep 30 time with
minutes to 1 current
hour every issues.
week.
Assessment Start a sleep
diary. Write
down how
well and how
long to rest.
Support and My parents,
accountability siblings, and
friends will
help me to
achieve my
goals.
I will be
accountable
if I risked my
health due to
sleeplessness.
Strategies
Go to sleep
and wake up at
about the same
time every day.
Make my
bedroom dark,
quiet, and
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

comfortable.
Don’t eat a big
meal close to
my bedtime.
Get up and
read a book if I
can’t sleep. Put
my smartphone
in a drawer, so
the screen light
doesn’t keep
me up. Avoid
caffeine at least
6 hours before
bedtime.

Exercise most
days this week.
Do it early in
the day if you
find that later
workouts
hamper your
sleep.

Reinforcement
I will be able to
rejuvenate my
looks and skin
health. I will
grow muscles
when I sleep
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

and improve
my mental
health. Not
sleeping means
losing all these.