Angela Maria Pecsi Araujo Fitness Journal Assignment PART ONE

2013 Food/ Fitness Journal Date: 08/21 (Wednesday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: 4 vanilla cookies Lunch: hamburger, diet coke Snack: small bag of gummies Dinner: slice of beef, salad, protein milkshake Desert: strawberry yogurt protein smoothie Water Intake: 33.814 oz. Exercise: 1 hour of Spinning

Date: 08/22 (Thursday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: small bag of cookies Lunch: chicken salad, Oreo milkshake Snack: yogurt ice cream Dinner: slice of beef, salad, protein milkshake Desert: strawberry yogurt protein smoothie Water Intake: 33.814 oz. Exercise: 40 minutes walking

Date: 08/23 (Friday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: Mentos Lunch: sushi, protein smoothie Snack: vanilla ice cream Dinner: slice of chicken, salad, protein milkshake Desert: yogurt ice cream Water Intake: 33.814 oz. Exercise: 40 minutes 13 seconds running

Date: 08/24 (Saturday) Breakfast: omelet, protein milkshake Snack: 2 cookies Lunch: slice of beef, salad, protein milkshake Snack: pudding Dinner: protein milkshake Desert: yogurt ice cream Water Intake: 33.814 oz. Exercise: Day Off

Date: 08/25 (Sunday) Breakfast: omelet, waffle with syrup, protein milkshake Snack: pudding

Lunch: slice of beef, salad, diet juice Snack: protein milkshake Dinner: salad, diet coke Desert: cookie Water Intake: 33.814 oz. Exercise: Day Off

Date: 08/26 (Monday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: diet coke Lunch: sushi, protein smoothie Snack: salad Dinner: protein milkshake Desert: Nothing Water Intake: 33.814 oz. Exercise: 1 hour of Muscle and Tone and 1 hour of Spinning

Date: 08/27 (Tuesday) Breakfast: scrambled eggs, 1 cup of skim milk Snack: muscle protein milkshake Lunch: slice of beef, salad, diet juice Snack: pudding Dinner: salad Desert: protein milkshake

Water Intake: 33.814 oz. Exercise: Day Off

Date: 08/28 (Wednesday) Breakfast: 1 cup of Hersheys cereal, 1 cup of skim milk Snack: diet coke Lunch: chicken salad, protein smoothie Snack: diet coke Dinner: slice of chicken, diet coke Desert: yogurt ice cream Water Intake: 33.814 oz. Exercise: 25 minutes walking, 1 hour of Muscle and Tone and 1 hour of Spinning

Date: 08/29 (Thursday) Breakfast: 1 cup of Hersheys cereal, 1 cup of skim milk Snack: diet Dr Pepper Lunch: chicken salad, Oreo milkshake Snack: cookie Dinner: salad, protein milkshake Desert: Nothing Water Intake: 33.814 oz. Exercise: 30 minutes walking

Date: 08/30 (Friday)

Breakfast: 1 cup of Hersheys cereal, 1 cup of skim milk Snack: diet coke Lunch: slice of chicken, salad, diet juice Snack: 3 cookies Dinner: chicken, protein milkshake Desert: Nothing Water Intake: 33.814 oz. Exercise: 25 minutes walking

Date: 08/31 (Saturday) Breakfast: scrambled eggs, skim milk Snack: protein milkshake Lunch: slice of beef, salad, diet juice Snack: cookie Dinner: beef Desert: Nothing Water Intake: 33.814 oz. Exercise: Day Off

Date: 09/01 (Sunday) Breakfast: omelet, protein milkshake Snack: cookie Lunch: slice of beef, salad, sodas Snack: Nothing

Dinner: Nothing Desert: birthday cake Water Intake: 16.907 oz. Exercise: 25 minutes running

Date: 09/02 (Monday) Breakfast: scrambled eggs, juice Snack: 2 cookies Lunch: slice of beef, salad, diet soda Snack: 1 candy Dinner: peanut butter chicken, juice Desert: birthday cake Water Intake: 16.907 oz. Exercise: Day Off

Date: 09/03 (Tuesday) Breakfast: omelet, protein milkshake Snack: yogurt ice cream Lunch: slice of beef, salad, diet juice Snack: Salad Dinner: protein milkshake Desert: Nothing Water Intake: 33.814 oz. Exercise: Day Off

Date: 09/04 (Wednesday) Breakfast: 1 cup of Hersheys cereal, 1 cup of skim milk Snack: diet soda Lunch: chicken salad, protein smoothie Snack: diet soda Dinner: salad Desert: protein smoothie Water Intake: 33.814 oz. Exercise: 1 hour of Muscle and Tone and 1 hour of Spinning

Date: 09/05 (Thursday) Breakfast: 1 cup of Hersheys cereal, 1 cup of skim milk Snack: diet Dr Pepper, diet bar Lunch: chicken salad, Oreo milkshake Snack: protein milkshake Dinner: popcorns, nachos with melted cheese, sodas Desert: Nothing Water Intake: 33.814 oz. Exercise: 30 minutes walking

Date: 09/06 (Friday) Breakfast: 1 cup of Hersheys cereal, 1 cup of skim milk Snack: diet coke, yogurt ice cream

Lunch: slice of chicken, salad, protein milkshake Snack: Nothing Dinner: tuna salad Desert: Nothing Water Intake: 33.814 oz. Exercise: 95 minutes walking and running

Date: 09/07 (Saturday) Breakfast: 2 waffles, 1 cup of skim milk Snack: diet Dr Pepper Lunch: slice of chicken, salad, diet juice Snack: ice cream yogurt Dinner: tuna salad Desert: low-fat yogurt Water Intake: 33.814 oz. Exercise: 10 minutes walking

Date: 09/08 (Sunday) Breakfast: omelet, diet juice Snack: diet soda Lunch: slice of chicken, salad, diet juice Snack: protein milkshake Dinner: tuna salad Desert: Skinny Cow low-fat ice cream

Water Intake: 33.814 oz. Exercise: Day Off

Date: 09/09 (Monday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: diet coke Lunch: sushi, 0 calorie water with flavors Snack: protein smoothie Dinner: tuna salad Desert: Skinny Cow low-fat ice cream Water Intake: 33.814 oz. Exercise: 1 hour of Muscle and Tone and 1 hour of Spinning

Date: 09/10 (Tuesday) Breakfast: arepa with omelet Snack: protein milkshake Lunch: slice of fish, salad, diet soda Snack: Nothing Dinner: tuna salad Desert: Nothing Water Intake: 33.814 oz. Exercise: Day Off

Date: 09/11 (Wednesday)

Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: 0 calorie water with flavors Lunch: slice of salmon, salad, diet juice Snack: muscle protein smoothie Dinner: protein milkshake Desert: Nothing Water Intake: 33.814 oz. Exercise: 1 hour of Muscle and Tone and 1 hour of Spinning

Date: 09/12 (Thursday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: 0 calorie water with flavors, diet bar Lunch: taco, diet Dr Pepper Snack: protein milkshake Dinner: low-fat yogurt Desert: Nothing Water Intake: 16.907 oz. Exercise: 30 minutes walking

Date: 09/13 (Friday) Breakfast: 1 cup of diet cereal, 1 cup of skim milk Snack: 0 calorie water with flavors, diet bar Lunch: chicken salad, cookie dough milkshake Snack: Nothing

Dinner: tuna salad, protein milkshake Desert: Nothing Water Intake: 33.814 oz. Exercise: 20 minutes walking

Date: 09/14 (Saturday) Breakfast: arepa, scrambled eggs Snack: protein milkshake Lunch: slice of salmon, salad, diet juice Snack: pudding Dinner: beef, salad, diet soda Desert: Skinny Cow low-fat ice cream Water Intake: 33.814 oz. Exercise: Day Off
PART TWO GOAL 1: To gain muscles in most parts of my body. How am I going to accomplish this goal: Assisting regularly to the class and doing the exercises appropriately, also by doing some weights and exercise by my own the days I dont have classes. Drinking protein muscle milkshakes help too. How did I do on this goal: I did a great job, I gained muscles in parts of my body I wanted to see, such as arms, legs, and abdominals.

GOAL 2: To strengthen my muscles. How am I going to accomplish this goal: Assisting regularly to the class and doing the exercises appropriately, also by doing some weights and exercise by my own the days I dont have classes. Drinking protein muscle milkshakes help too.

How did I do on this goal: I did great, I feel the strength in the muscles of my body, and I can lift more weight than I used to.

GOAL 3: To lose weight. How am I going to accomplish this goal: Assisting regularly to the class and doing the exercises, exercising by my own the days I dont have classes. Drinking a lot of water. Eating properly. How did I do on this goal: I did pretty good, I mantained my adequate weight.

GOAL 4: Relieve stress. How am I going to accomplish this goal: Assisting regularly to the class and doing the exercises appropriately, also by exercising by my own the days I dont have classes. Thinking positively even when its hard to do. Treat myself with adequate portions of treats at the right time. How did I do on this goal: I did a really good job, I could relieve some stress and improve my technique of positive thinking, which is good for health.

GOAL 5: Stay healthy. How am I going to accomplish this goal: Assisting regularly to the class and doing the exercises appropriately, also by exercising by my own the days I dont have classes. Thinking positively even when its hard to do. Staying hydratated. Eating properly, adequate amounts of boosters help too. Not overdoing myself. How did I do on this goal: I consider I achieved successfully this goal; for stress related situations, I could handle most of them satisfactorily and controlled myself. Exercise is recommended for life and contributes to mantain a well health.