NURS 478 Self Care Journal

Your Name: ______Ian Jones____________________ Your Buddy: _____Chance_____________

Select any evidence-based intervention/recommendation to follow (do this over 8 weeks):

Sleep at least 7 hours per night before and after a work or school day
Practice mindfulness meditation for at least 10 minutes everyday
! Complete at least 150 minutes of moderate-intensity aerobic exercise per week, such as biking under 9
mph, dancing, jogging, or playing tennis; or complete 60 minutes of vigorous-intensity exercise per week,
such as running, kickboxing, or jumping rope.
Participate in two professionally led yoga classes for one hour or longer per week
Spend up to 2 hrs in Nature or longer per week
Other (Must get your Clinical Faculty approval first, and activity should be up to 2 hrs or longer
per week)

Complete Weekly journal entries:

Week Description of intervention implemented this week (include frequency/length of time):
*View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
1 approximately at 2 hour workout time.

Comments on Activity:
Progression of weightlifting to 65%

Week Description of intervention implemented this week (include frequency/length of time):

2 *View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity:

Progression of weightlifting to 70%

Buddy Check-In Comments: (Note Key Comments from Conversation)

Very tired low energy after each workout. Mutual complaints.

M O’C Fall 2018
 Week Description of intervention implemented this week (include frequency/length of time):
3 *View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity:

Progression of weightlifting to 75%

Buddy Check-In Comments: (Note Key Comments from Conversation)

Starting to feel better and more in shape. Getting stronger and form is improving.

Week Description of intervention implemented this week (include frequency/length of time):

4 *View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity:

Progression of weightlifting to 85%

Buddy Check-In Comments: (Note Key Comments from Conversation)

Lifting was difficult but not as taxing because they were done with less reps.

Week Description of intervention implemented this week (include frequency/length of time):

5 *View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity: Week five starts back at week one on schedule progression of 65%

Buddy Check-In Comments: (Note Key Comments from Conversation)

Notice a change in body composition and cardio endurance.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
6 *View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity:
Progression of weightlifting to 70%

Buddy Check-In Comments: (Note Key Comments from Conversation)

Working out was easy to be motivated to do because there was a habit that started to form.

Week Description of intervention implemented this week (include frequency/length of time):

7 *View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity:

Progression of weightlifting to 75%

Buddy Check-In Comments: (Note Key Comments from Conversation)

Knees started to hurt and started to feel symptoms of over training. Back hurt. Consider a reload week
for rest and then work back up.

Week Description of intervention implemented this week (include frequency/length of time):

8
*View Schedule Below on Attachment* 5 days a week following a 3 to 1 work/rest schedule
approximately at 2 hour workout time.

Comments on Activity:
Progression of weightlifting to 85%

Complete Survey Below

(Once Completed submit entire document to D2L Assignment Drop box by Due date and add to Your
Portfolio.)

M O’C Fall 2018

 Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

Progress requires intensity but there needs to consistency and when the body needs rest take the rest
and start back up again.

Have you noticed any changes in your life since you began this intervention?

Yes discipline and mental fortitude. More energy and self confidence.

Will you do anything differently now? Please explain.

Continue to train like the schedule, and take more rest weeks because toward the end it felt like over
training.

Comments/suggestions:

Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.

Strongly Agree Agree NeutralDisagree Strongly Disagree

5 4 3 2 1

This 8-week intervention will help me implement preventative strategies for burnout in my career.

Strongly Agree Agree NeutralDisagree Strongly Disagree

5 4 3 2 1

M O’C Fall 2018

 Monday: Pulls
WEEK1: ———————————————————————
Clean & Clean Pulls
55% 4X5 Hang and 80% Pull 4X3

Accessories: Lats/Bi/Chest
Bent Over Row: 3x10. WEEK3:
Barbell Curl w/ Preacher Bench: 3x10 3:2:4 Clean & Clean Pulls
Close Grip Dumbbell Pushups: 4x25 75% 3X3 Power and 90% 4X2

Metcon1: Accessories: Lats/Bi/Chest

12min AMRAP Bent Over Row: 3x10.
10 Pull-ups Barbell Curl w/ Preacher Bench: 3x10 3:2:4
15 Ketle Bells Swings Close Grip Dumbbell Pushups: 4x25
20 Cal Row
Metcon1:
(2min Stretch: Sit Reach Lt & Rt) For Time: “DT”
Metcon2: 5 Rounds
AMRAP 6min 12 Deadlifts
Burpees 15 9 Hang Cleans
Hang Cleans 10 6 Push Jerks

(2min Stretch: Criss Cross Lt & Rt) (2min Stretch: Sit Reach Lt & Rt)
Metcon2:
Burner: Max Strict Pull ups, Tabata Abmat Sit-ups For Time:
——————————————————————— Rounds: 2
Pull-ups 25
DB Push Press 30
WEEK2:
Clean & Clean Pulls (2min Stretch: Criss Cross Lt & Rt)
65% 4X3 Power and 85% 4X3
Burner: Max 1000m Row, Tabata Abmat Sit-ups
Accessories: Lats/Bi/Tri ———————————————————————
Lawn Mower: 3x10 WEEK4:
DB Curl: 3x10 Clean & Clean Pulls
DB Tri Ext: 3x10 85% 5X1 Hang and 95% 4X2

Metcon1: Accessories: Lats/Bi/Tri

Chipper Lawn Mower: 3x10
“Grace” DB Curl: 3x10
30 Clean & Jerks DB Tri Ext: 3x10

(2min Stretch: Sit Reach Lt & Rt) Metcon1:

Metcon2: Fight Gone Bad:
Chipper: 1min Kettle Bell Swings
Cal Row 50 1min Toes to Bar
Kettle Bell Snatches 50 1min Rest
Pull-ups 50 1min Clean & Jerks
1min Rest
(2min Stretch: Criss Cross Lt & Rt)
(2min Stretch: Sit Reach Lt & Rt)
Burner: Tabata Kettle Bell Swings, Tabata Abmat Sit-ups Metcon2:

M O’C Fall 2018

 Fight Gone Bad:
Hang Cleans 1min (2min Stretch: Criss Cross Lt & Rt)
Pull Ups 1min
Cal Row 1min Burner: Tabata DB Snatches, Tabata Abmat Sit-ups
Rest 1min ———————————————————————
Tuesday: Legs Posterior
WEEK1: Burpees 1min
Back Squat Rest 1min
65% 4X5
(2min Stretch: Pigeon Lt & Rt)
Accessories: Quads
Leg Press: 3x20 Burner: 1 Mile Max Effort
Bulgarian Split Squats: 3x10 ———————————————————————
Leg Extension: 4x10

Metcon1:
For Time: “Nancy” WEEK3:
400m Run Back Squat
15 Overhead Squats 80% 3X3

(2min Stretch: Couch Lt & Rt) Accessories: Quads

Metcon2: Leg Press: 3x20
For Time: Rounds 2 Bulgarian Split Squats: 3x10
Run 400m Leg Extension: 4x10
Cal Bike 25
Metcon:
(2min Stretch: Pigeon Lt & Rt) Chipper
50 Overhead Lunges
Burner: Tabata Hip Extensions 800m Run
——————————————————————— 50 Farmer Lunges
WEEK2:
Back Squat (2min Stretch: Couch Lt & Rt)
75% 3X3 Metcon2:
Chipper:
Accessories: Quads Box Jumps 50
Leg Press: 3x20 KB Swings 50
Bulgarian Split Squats: 3x10
Leg Extension: 4x10 (2min Stretch: Pigeon Lt & Rt)

Metcon1: Burner: Reverse Tabata Cal Bike

Fight Gone Bad: 3 Rounds ———————————————————————
1min Cal Bike WEEK4:
1min Toes to Bar Back Squat
1min Hang Cleans 90% 4X1
1min Hip Extensions
1min Rest Accessories: Quads
Leg Press: 3x20
(2min Stretch: Couch Lt & Rt) Bulgarian Split Squats: 3x10
Metcon2: Leg Extension: 4x10
Fight Gone Bad:
Rounds: 4 Metcon1:
Thruster 1min 12 AMRAP

M O’C Fall 2018

30 Jump Rope (2min Stretch: Pigeon Lt & Rt)
10 Push Press
10 GHD Sit-ups Burner: 400m Max Effort Run
———————————————————————
(2min Stretch: Couch Lt & Rt)
Metcon2:
AMRAP 5min
Box Jumps 10
Cal Bike 10

Wednesday: Pushes
WEEK1:
Shoulder Press (2min Stretch: Praying)
70% 5X5 Metcon2:
AMRAP 8min
Accessories: Chest/Shoulder Cal Row 15
Dumbbell Chest Press: 4x10 KB Swings 10
Lateral & Frontal Raises:
Each 4x10 (2min Stretch: Tricep Lt & Rt)

Metcon1: Burner: Max Push-ups

Chipper: “JT” ———————————————————————
21-15-9
Handstand Push-Ups
Ring Dips
Push-ups
WEEK3:
(2min Stretch: Praying) Push Jerk
Metcon2: 75% 3X5
Chipper:
Jump Rope 100 Accessories: Chest/Shoulder
Thrusters 30 Dumbbell Chest Press: 4x10
Cal Row 50 Lateral & Frontal Raises:
Each 4x10
(2min Stretch: Tricep Lt & Rt)
Metcon1:
Burner: Tabata Jumps Rope Fight Gone Bad: 3 Rounds
——————————————————————— 1.5min Burpees
WEEK2: 1.5min Thrusters
Push Press 1min Rest
70% 4X5
(2min Stretch: Praying)
Accessories: Chest/Shoulder Metcon2:
Incline Bench: 4x10 Fight Gone Bad: Rounds 3
Lateral and Frontal Raises: Push Ups 1min
each 4x10 Wall Balls 1min
DB Push-press 1min
Metcon1: “Cindy" Rest 1min
20 AMRAP
5 Pull-ups (2min Stretch: Tricep Lt & Rt)
10 Push-ups
15 Air Squats Burner: Max Ring Dips

M O’C Fall 2018

———————————————————————
WEEK4: (2min Stretch: Praying)
Push Jerk Metcon2:
80% 3X3 For Time: Rounds 3
Push Jerks 10
Accessories: Chest/Shoulder Toes to Bar 10
Incline Bench: 4x10 Wall Balls 15
Lateral and Frontal Raises:
each 4x10 (2min Stretch: Tricep Lt & Rt)

Metcon1: Burner: Max Hand Stand Push-ups

For Time: “Elizabeth" ———————————————————————
21-15-9 Thursday: Active Rest
Power Cleans Tabata Abmat Situps
Ring Dips ———————————————————————
Friday: Legs Anterior
WEEK1: 3 Power Cleans + 3 Front Squats + 3 Jerks
Front Squat
60% 4X5 (2min Stretch: Couch Lt & Rt)
Metcon2:
Accessories: Ham/Glute Fight Gone Bad:
Hexbar Deadlift: 4x10 Rounds 3
Forward Lunges: 4x10 Box Jumps 1min
Front Squats 1min
Metcon1: Rest 1min
12 AMRAP
10 GHD Sit-ups (2min Stretch: Criss Cross Lt& Rt)
20 Box Jumps
10 Overhead Squats Burner: Tabata Hip Extensions
———————————————————————
(2min Stretch: Couch Lt & Rt)
Metcon2:
AMRAP 6min
Front Squats 10
Ring Dips 10

(2min Stretch: Criss Cross Lt& Rt) WEEK3:

Front Squat
Burner: 400m Farmer Carry 75% 3X3
———————————————————————
WEEK2: Accessories: Ham/Glute
Front Squat Hexbar Deadlift: 4x10
70% 3X3 Forward Lunges: 4x10

Accessories: Ham/Glute Metcon1:

Sumo Deadlift: 4x10 Chipper:
Backward Lunges: 4x10 50 Wall Balls
50 Hip Extensions
Metcon1: 50 Box Jumps
Fight Gone Bad: “Macho Man”
10 Rounds (For Weight) (2min Stretch: Couch Lt & Rt)
Every 1min: Metcon2:
M O’C Fall 2018
 Chipper: Handstand Push-ups
Hang Squat Cleans 30
Run 800m (2min Stretch: Couch Lt & Rt)
Metcon2:
(2min Stretch: Criss Cross Lt& Rt) For Time: Rounds 3
Thrusters 20
Burner: Tabata Lunges Cal Row 20
———————————————————————
WEEK4: (2min Stretch: Criss Cross Lt& Rt)
Front Squat
80% 4X1 Burner: Tabata Box Jumps
———————————————————————
Accessories: Ham/Glute
Sumo Deadlift: 4x10
Backward Lunges: 4x10

Metcon1:
For Time: “Diane”
21-15-9
Deadlifts
Saturday: Pulls
WEEK1: 60% 4X4
Snatch
55% 4X5 Accessories: Bi/Tri
Dumbbell Pullovers: 4x10
Accessories: Bi/Tri Skull Crushers: 4x10
Dumbbell Pullovers: 4x10 Bicep Barbell curls: 3x10
Triceps Extensions: 4x10
Bicep Dumbbell curls: 3x10 Metcon:
For Time: “Fran”
Metcon1: 21-15-9
Fight Gone Bad: 4 Rounds Thrusters
1min Pull-ups Pull-ups
1min Snatches
1min Burpee (2min Stretch: Sit & Reach Lt & Rt)
1min Rest Metcon2:
For Time: Rounds 4
(2min Stretch: Sit & Reach Lt & Rt) Snatch 15
Metcon2: Ring Dips 15
Fight Gone Bad: Rounds 2 Run 200m
DB Push Press 1min
Toes to Bar 1min (2min Stretch: Pigeon Lt & Rt)
Kettle Bell Sntaches 1min
Row 1min Burner: Max Toes to Bar, Tabata Abmat Sit-ups
Rest 1min ———————————————————————

(2min Stretch: Pigeon Lt & Rt) WEEK3:

Snatch
Burner: 500m Max Row, Tabata Abmat Sit-ups 70% 4X3
———————————————————————
WEEK2: Accessories: Bi/Tri
Snatch Dumbbell Pullovers: 4x10

M O’C Fall 2018

 Triceps Extensions: 4x10
Bicep Dumbbell curls: 3x10

Metcon1:
15 AMRAP
15 Snatch
20 Kettle Bell Snatch
10 Pull-ups

(2min Stretch: Sit & Reach Lt & Rt)

Metcon2:
AMRAP: 5min
Cal Row 10
Jump Rope 20

(2min Stretch: Pigeon Lt & Rt)

Burner: Tabata Pull-ups, Tabata Abmat Sit-ups

———————————————————————
WEEK4:
Snatch
80% 3X3

Accessories: Bi/Tri
Dumbbell Pullovers: 4x10
Skull Crushers: 4x10
Bicep Barbell curls: 3x10
Metcon1:
Chipper: “17.1 Open”
10 DB Snatch
15 Burpees Box Jump Overs
20 DB Snatch
15 Burpees Box Jump Overs
30 DB Snatch
15 Burpees Box Jump Overs
40 DB Snatch
15 Burpees Box Jump Overs
50 DB Snatch

(2min Stretch: Sit & Reach Lt & Rt)

Metcon2:
Chipper:
Toes to Bar 30
Cal Row 40
Jump Rope 100

(2min Stretch: Pigeon Lt & Rt)

Burner: Max Kipping Pull-ups, Tabata Abmat Sit-ups

———————————————————————

M O’C Fall 2018