Week 1B

What are your goals for your personal fitness program?

Do it. Furthermore, see an improvement in physical ability in performing the physical exercises. Furthermore, maybe better looking abs.

What do you hope to get out of it?

A good grade. An improvement in physical ability in performing the physical exercises. Furthermore, maybe better looking abs.

What does Health or Wellness mean to you?

Being able to move and go about my life without feeling physical limitations or pain, ideally,

Have you ever done anything like this before (followed a workout program)?

I did planks each weak.

What is progressive overload and how does it work?

Progressive overload is a gradual increase in intensity or duration of an exercise to achieve a fitness goal rather than a non-evolving exercise routine.

What are your three favorite vegetables?

Tomato, Salad, Carrot





Week 1A

Last time I took a lot of photos, I don’t know if I have to explain 2 photos per part of the workout (warmup, core, stretching)

This time I will keep it at 2 photos per part.



standing up, put left hand in middle top of back. turn head to the right, turn head forward down until I feel stretch in the side of my neck.


2:34 Sitting on a chair, pull on left side of chair with left hand. In the same time, pull head to the right with right hand.

3:30 sit on stability ball. then, roll forward on the ball by making small steps forward. The ball should be rolling backwards relative to the body. Do the opposite to get out of the position to sitting on the ball.

7:49 position yourself as in the first photo. Then lean forward or back leg backwards to keep front leg at around 90 degree angle. If right leg forward, put left hand over the head and use pull a little leftward with right hand while turning sideways to the right to pull on the left of the core.

Warm-up part 2

Core Training


Program initial design


I spend a lot of time at my desk, I do get up a lot of times during a day but sometimes I spend more than an hour sitting (which I wish to avoid).

0:50 only left side (to right) 2:34 (left side to right) 3:30, 7:49

(I’ve chosen a core and abs focus for all my exercises below)

and https://www.fitnessblender.com/videos/lower-back-stretching-routine

Core Training

1: https://www.fitnessblender.com/videos/10-minute-abs-workout-at-home-pilates-abs-workout-for-a-healthy-back


2: https://www.fitnessblender.com/videos/24-minute-ab-blasting-interval-workout-at-home-abs-workout

This last one above (2) I think will be great because I am betting on interval training as the most time efficient based on the tabata story.

If 2 is too hard, I will fall back to 1 (rated lower difficulty). Also, if 1 doesn’t give results, I will do 2 instead.



Maybe stretching my lower back will straighten my spine? lol

Program Objectives

1. What are your specific areas of weakness you identified in your physical assessment?

No appearance of abs.

2.What would you personally like to improve upon or gain from an exercise program? (To have fun, lose weight, socialize, look better, etc.) Be as specific as possible (lose some weight vs lose 5lbs or get stronger vs squat 150lbs). Use the SMART goal setting method to set goals.

Better appearance of abs. This will be measured by my ability to raise my upper body from a horizontal standing position to a sitting position. My legs will be locked horizontally, and I will be facing up and bring myself up and then down to being straight again. I haven’t done this exercise yet. But I will determine an objective for this.

Do it 30-60 times. Also, Plank 2 minutes. (can currently do 90 seconds).

3.Explain specific examples of what would motivate you to participate in and stick to a regular exercise program? Why do these reasons motivate you?

Ability to get abdominals. I can then get more attractive abdominals in periods of my adulthood to attract females. Knowing I can do this will make me less discouraged in my sexual self-esteem by other’s superior abs but more importantly know it’s an ability I have.

4.Explain specific barriers or excuses which would prevent you from participating in and sticking to an exercise program? What habits can you create to help you succeed?

Distractions, other non-time-flexible priorities taking up all the time. Doing works in advance to avoid congestion and to remember that consistency is what brought my first visible improvements and proved to me that exercising for fitness was productive and not a waste of time.

5.How does your exercise program fit into your weekly schedule (find space for a minimum of one 1 hour block at the fitness center)? You must fill in a 7-day schedule. You must show your classes, your work hours, your workout times, your sleep, your leisure time, etc. Include the schedule in your word document.

shcedule with fitness.png


First blog post

“Do you wish to know whether that day is coming? Watch money. Money is the barometer of a society’s virtue. When you see that trading is done, not by consent, but by compulsion–when you see that in order to produce, you need to obtain permission from men who produce nothing–when you see that money is flowing to those who deal, not in goods, but in favors–when you see that men get richer by graft and by pull than by work, and your laws don’t protect you against them, but protect them against you–when you see corruption being rewarded and honesty becoming a self-sacrifice–you may know that your society is doomed. Money is so noble a medium that it does not compete with guns and it does not make terms with brutality. It will not permit a country to survive as half-property, half-loot.”