Week 7 Day 2-Saturday 9/30/17

Exercise name: Neighborhood walk work out

Description: 30 minute walk at an average speed of 2.0 around the neighborhood.

Duration: 30 minutes

Distance: 1.0 miles

HR: pre work out: 76bpm
        post work out: 95bpm

Reflection: went on a neighborhood walk around the block tonight with my dog. Still managing time management and working on adding 30 minute work outs throughout the day. Enjoyed walking the dog and working out. Even though the walks are slow paced, it feels good to continue with my work outs and working towards my class course goals and continuing with working towards a healthier lifestyle.

Week 7 Day 1-Friday 9/29/17

Exercise name: Neighborhood walk work out

Description: 31 minute walk at an average speed of 2.2 around the neighborhood.

Duration: 31 minutes

Distance: 1.1 miles

HR: pre work out: 95bpm
        post work out: 114bpm

Reflection: went on a walk around the neighborhood. Been another hectic week and finding time to get a work out in has not been easy. However, neighborhood walks seem to be a good workout for this week. Neighborhood walks have been my go to when I can't make the time to get a full work out in.

Week 6 Day 3-Sunday 9/24/17

Exercise name: Neighborhood walk work out

Description: 33 minute walk at an average speed of 2.5 around the neighborhood.

Duration: 33 minutes

Distance: 1.3 miles

HR: pre work out: 72bpm
        post work out: 79bpm

Reflection: I went for a walk around the neighborhood. It has been a long week, hectic at that; but I'm glad I worked in my third work out for the week. Time management is hard enough without working in thirty minute work outs in the day. However, I have found that with goal setting and some added dedication adding in work outs in the day isn't too hard.

Week 6 Day 2-Friday 9/22/17

Exercise name: Neighborhood walk work out

Description: 38 minute walk at an average speed of 2.8 around my neighborhood.

Duration: 38 minutes

Distance: 1.8 miles

HR: pre work out: 81bpm
        post work out: 93bpm

Reflection: I went for a walk around my neighborhood this afternoon. It was a nice day out and it felt nice to be outside. Today I got distracted at looking at all the nice houses off of Van Ness, I even found a free library! I feel that I am on a great start in finding time to complete my work outs this week. My work outs aren't at a speed that I want them to be, but I am working up to it.

Week 6 Day 1-Thursday 9/21/17

Exercise name: Track work out

Description: 38 minute walk at an average speed of 3.0 at Kastner Track

Duration: 38 minutes

Distance: 1.9 miles

HR: pre work out: 65bpm
        post work out: 74bpm

Reflection: I went for a walk around the track this evening at Kastner during my daughter's soccer practice. Originally, I wanted to jog on the track but other soccer mom's were walking so I decided to walk with them. Even so, a nice walk around the track was a great way to end summer, and the weather was great! This week's topic in class was on time management, this is something I've been struggling with, well forever. However, I feel as though I have been doing a good job at making time to work out, and for that I am proud of myself. I plan to continue to make time for exercise.

Week 5 Day 3-9/17/17

Exercise name: Park work out

Description: 38 minute walk at an average speed of 3.5 at Oso De Oro Park

Duration: 38 minutes

Distance: 2.1 miles

HR: pre work out: 91bpm
        post work out: 127bpm

Reflection: Today we took our dog to the park and I went for a walk. According to my health app, I was walking at an average speed of 3.5, but I felt like it was faster. However, I did feel more tired and pushed myself more to complete the laps on the walking path. There's a difference when walking outside, you control your own speed. On the treadmill you control the speed but you're pushing yourself to maintain that speed, outside, I was slowing down as I was getting tired. Even so, it felt good to complete my goal of working out 3 or more times a week.

Week 5 Day 2-Friday 9/15/17

Exercise name: Treadmill work out

Description: 30 minutes on the treadmill at speed 4.0 and 5.0 and a 5 minute cool down at a speed of 3.5.

Duration: 30 minutes

Distance: 2 miles

HR: pre work out: 85bmp
        post work out: 147bmp

Reflection: I couldn't make it to the gym today but still, I pushed myself to use the treadmill at home. I alternated speeds and did 4.0 for 3 minutes and 5.0 for 5 minutes. The last ten minutes were a struggle so I did a 5 minute cool down at a speed of 3.5. At the end of my work out I was exhausted and my legs were killing me due to yesterdays work out but it felt good to complete my work out and reach my weekly goal of 3 work outs a week as discussed in class this week.

Week 5 Day 1-Thursday 9/14/17

Exercise name: Gym Work Out

Description: Cardio/leg day: 15 minutes on the elliptical machine at level 8 forward for 3 minutes and level 6 backwards for 2 minutes, squats 3 sets 30 reps, leg presses 3 sets 30 reps, crunches 4 sets 150 reps, leg extensions 3 sets 30 reps, leg curls 3 sets 30 reps, back extensions 3 sets 30 reps, and 5 minutes on the treadmill at speed 3.5 for one minute and 6.0 for 3 minutes and 30 seconds and 3.5 for 30 seconds.

Duration: 1 hour

Distance: 0.5 miles on treadmill all other machines didn't record distance.

HR: pre-work out: 96bmp
        post work out: 169bmp

Reflection: Today, during my daughter's soccer practice, I went to the gym, and it felt great to get back in there! Mind you, I haven't been to the gym for over a month, not because I haven't wanted to but simply because I haven't found the time. So today, instead of watching my daughter practice I went to the gym, and I am glad I did. I went in with the intent to just complete a cardio work out, but then I saw all the machines, and went for cardio/leg work out. I started on the elliptical and alternated levels as I alternated forward and backward. I then went to the squat bar machine and then leg presses. I did crunches on one of the benches and found myself struggling, before I stopped going to the gym I was able to complete 3 sets of 75 reps each, and today I was struggling after 25 but I did push myself and was able to complete 150 crunches. Completed leg extensions even though they were hurting and leg curls. Did back extensions with a 25 lb weight and ended with 5 minutes on the treadmill. Overall, had a great work out at the gym! Definitely working on reaching my goals that we discussed in our class discussion, and I feel proud of myself for pushing myself and continuing with my work outs. I felt weird taking selfies at the gym but I took a couple pictures on some equipment and entered the data into my health app so here are some pictures from today's work out:

Week 4 Day 3-Sunday 9/10/17

Exercise name: Jump Jacks, Jump Rope, and Treadmill work out

Description:  10-minute jumping jacks, jump rope work out, and 30 minutes on the treadmill at speed 4.0 and 5.0 and 10-minute cool down at a speed of 3.7.

Duration: 40 minutes

Distance: 2 miles

HR: pre-work out: 79bmp
        post work out: 116bmp

Reflection: This week in class we discussed how we would teach 5th graders about aerobic and anaerobic exercises. I thought of jumping jacks and jump roping as a fun way to teach 5th graders about the two differences. Today, I started my workout with a ten-minute jumping jack and jump rope workout that I found on livestrong.com. The work out was as follows: start by jumping rope for two minutes. Then, perform jumping jacks for one minute. Jump rope again for two minutes with alternating knee lifts, and follow that with two minutes of jumping jacks. Finish the workout with two minutes of rope jumping, jumping on one leg for five hops, then switching to the other leg for five hops. Finish with one minute of jumping jacks. I could feel my heart going faster as I jumped faster, allowing me to feel the anaerobic change in the work out. Afterwards, I did my usual 30 minutes on the treadmill, I didn't push myself as I wanted to on the treadmill today but I completed my usual alternating speeds between 4.0 and 5.0. I did do a 10-minute cool down this work out so my post work out HR was lower than usual. Today's work out was fun with the added jumping jacks and jump rope work out, it had me tired more, but I would do it again.

http://www.livestrong.com/article/535753-jumping-jacks-jump-rope-as-workouts/

Week 4 Day 2- Wednesday 9/6/17

Exercise name: Treadmill work out

Description: 30 minutes on the treadmill at speed 4.0 and 5.0 and 5 minute cool down at a speed of 3.7.

Duration: 30 minutes

Distance: 2 miles

HR: pre work out: 76bmp
        post work out: 152bmp

Reflection: Tonight I pushed myself harder. Although I kept the same speed as Mondays work out, I alternated jogging 4.0 for 4 minutes and jogging 5.0 for 7 minutes. I lasted longer on 5.0 this work out. I haven't figured out yet whether time makes a difference on my intensity of my work out but I have noticed that when I work out at night I tend to be better at pushing myself. I didn't do any anaerobic exercises this work out but have an idea as to what I will do for my next work out. I like to think that raising the speed when on the treadmill is making my work out anaerobic but I know that it is still aerobic because even though my heart rate is higher it is because it is working more to get to its max heart rate.My max heart rate is 192bpm during my work out today my highest heart rate was at 176bpm, thats about 92% of my max heart rate. Seeing it percentage wise is a bit scary, but I know I will get it better with time, I just have to stay persistent and keep up with my work outs. I can't wait to get my next work out in.

Week 4 Day 1-Monday 9/4/17

Exercise name: Treadmill work out

Description: 30 minutes on the treadmill at speed 4.0 and 5.0 and 5 minute cool down at a speed of 3.7.

Duration: 30 minutes

Distance: 2 miles

HR: pre work out: 79bmp
        post work out: 128bmp

Reflection: Today I worked out on the treadmill in the morning. I tried pushing myself a little harder today but because I was in the garage and the heat I had to slow down. I started at a speed of 4.0 and alternated to a speed of 5.0 every 5 minutes I lowered my speed to 3.7 for the last 5 minutes to cool down. Because of the lower speed at cool down, my heart rate was lower than usual at the end of my work out. I plan to continue with my treadmill work outs, I hope that I can make time to get into the gym though, where it is cooler, so that I can try to push myself harder. In class this week, we are discussing how to make elementary PE entertaining for 5th graders; for me, I like to either watch a show on my phone or listen to music on my phone when working out, it makes the time pass by faster. I still haven't thought of my lesson for 5th grade PE, but I can relate to how I make the treadmill entertaining for myself.