My measurable, specific and realistic goal for this quarter is to exercise at least 10 hours a week by weightlifting, running, and swimming for the next 10 weeks. I had a workout buddy who would work out with me during the schooldays from Monday to Thursday. Friday to Sunday I was either on my own or with my father. However, I wasn’t required to work out every day, but rather just work out for however many hours I needed to exercise that week. I started this plan since Week 1, although baseline was Week 3. I would always reinforce myself with a good meal after every workout, and I prepared my work out clothes for the next day and also made sure I got enough sleep. All of these positive reinforcers worked, surprisingly. The negative reinforcers
…show more content…
For instance, I probably should have eaten a little bit healthier because now I crave a lot of big meals that probably might make me sluggish. I would always have a big meal after every work out, which usually consisted of junk food, and later on in the day I would eat stuff like fruits and vegetables. Although, when I think about it, I don’t regret it that much. I also should have specified the diverse types of workout routines I do every time I work out so I know what’s best for me, such as proper form and technique, and what to do and not do. I should have documented my workouts for activities like swimming, such as butterfly and backstroke. I also should have worked out different muscle groups on different days instead of just randomly working out multiple muscles. For example, I would go to the gym and work out my shoulder, chest, and biceps, all on the same day, when I should have just done them separately. Another thing I should’ve done was take weekly progress pictures. As of right now I only have one picture of me, which was taken a couple months ago and is currently taped to my mirror. I also should have punished myself harder when I did something I was not supposed to do, like flake out on my workout buddy. I punished myself by working out twice as hard the next day, and not getting a big meal but rather something else like a simple salad, but in the end I felt like the punishment wasn’t enough. I should have taken it a step further and do something like double the hours that I should do for that
For instance, I probably should have eaten a little bit healthier because now I crave a lot of big meals that probably might make me sluggish. I would always have a big meal after every work out, which usually consisted of junk food, and later on in the day I would eat stuff like fruits and vegetables. Although, when I think about it, I don’t regret it that much. I also should have specified the diverse types of workout routines I do every time I work out so I know what’s best for me, such as proper form and technique, and what to do and not do. I should have documented my workouts for activities like swimming, such as butterfly and backstroke. I also should have worked out different muscle groups on different days instead of just randomly working out multiple muscles. For example, I would go to the gym and work out my shoulder, chest, and biceps, all on the same day, when I should have just done them separately. Another thing I should’ve done was take weekly progress pictures. As of right now I only have one picture of me, which was taken a couple months ago and is currently taped to my mirror. I also should have punished myself harder when I did something I was not supposed to do, like flake out on my workout buddy. I punished myself by working out twice as hard the next day, and not getting a big meal but rather something else like a simple salad, but in the end I felt like the punishment wasn’t enough. I should have taken it a step further and do something like double the hours that I should do for that