You are on page 1of 7

Tyler Oepkes

1.
One thing that hope to prevent with my health plan is by not getting over worked up
about having to complete it every day. The reason why am afraid of this happening is that when
put my mind to something the thing put my mind to tends to get put in front of my priorities and
can really affect me.
2.
Nutrition Health:
What want to do for my nutrition plan is to have 1 serving of fruit and 1 serving of
vegetables with my lunch. feel like this would benefit my health because it will take the
unhealthy items out of my diet because will be filling up on healthier items before have
a chance to look at the other food items.
Physical Health:
What want to do for my physical plan it to go to the gym 3 times a week for a hour and
to hit golf balls for a hour a week or play a round of golf. This will benifit my health by
getting my heart rate up and that would help me burn the calories that eat through the
day.
Mental Health:
What want to do for my mental health plan is to do in class brain exercises and to keep
memorizing the book chose.
Base Line: Weight
Start: ___________ Finish:_______________
3.
Musculoskeletal:
enjoy lifting weights and surfing sometimes
Cardiovascular:
run a lot during football x-block and during frisbee x-block. also like doing stair master
and elliptical.
Digestive:
My normal diet consists of a large portions of protein and also eat a lot of fiber and
vegetables.
Nervous:
What sometimes do is try to solve a reubics cube or will play computer chess.
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20
4.
Begin Date:
Nutrition:
- On the day that start my nutrition plan want to start with eating more fruits and
vegetable than normally do. The reason why want to do this is that want to start off
with some great momentum so it is less easy to slack on a day to day basis.
Physical:
- For my physical duties would like to start off with a good hour of going to the gym. f
get aggressive in the beginning my really sore days would be well behind me really fast.
Mental:
- want to keep doing the inclass brain exercises and to get ahead on my memorization.
Daily:
Nutrition:
- n my nutritional health plan want of eat 1 serving of fruit and 1 serving of vegetables
each day with my lunch.
Physical:
- For my physical want to keep going to the gym every day if possible or attend a hour
of hitting golf balls or play a round of golf.
Mental:
- just want to keep going on my memorization and my brain exercises every day
Weekly:
Nutrition:
- would like to have 7 extra serving of fruits and vegetables per week.
Physical:
- At least 4 hours of gym and 1 hour of golf or play 1 round of golf during the week.
Mental:
- As many brain exercises we do that week in class and 30 min of memorizing per week.
End date:
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20
Nutrition:
- About 30 servings of fruits and vegetables for the month.
Physical:
- At least 16 hours of gym and about 4 hours of hitting golf balls or play 4 rounds of golf
for the month.
Mental:
- For my mental would like to do about 8 brain exercises if possible and about 2 hours of
memorizing.
5.
My goals for this health plan is to get back into going to the gym. would like to get back
into going to the gym because it would really stimulate bone growth in my bone cyst that have
in my right humorist and would really like it to heal as quickly as possible. Also would also like
to start going back to the gym because would like to drop a couple pounds that would like to
lose so my suit would be a little less snug.
6.
By exercising it doesn't lower the risk of cancer but it does reduce the amount of
treatment that you need when you have cancer and it can boost your chances of surviving
cancer too.
Tyler Oepkes
Health Plan ReIlection (week 4)
So this week was the hardest week oI them all. I Ieel like this week took me Ior a ride physically
and mentally. First oII we had thanksgiving and we hosted it at my house so I had to cook and help
out my parents so everything goes to plan. Then on Iriday our dog got really sick so we as a Iamily
came to the consensus that it would be in Scampie`s best interest that we should put her to sleep Ior
us to see her another day.
So Ior planning a thanksgiving meal it is a big thing and it takes all day to do it. First oII we
cooked our turkey Ior 6 hours so it keeps constant eyes on the turkey so it doesn`t burn and then
you have to cook the little things like the mashed potatoes, sweet potatoes, salad, and the gravy. So
really that is an all day event and we also hosted to marines that day to eat dinner with us that are
Iresh out oI boot camp so they are big eater Ior we had to cook extra Ior them and we decided to
show them around San Diego because one was Irom Wisconsin and the other one was Irom Ohio
and they have never been here beIore.
Then Ior Iriday and saturday we got news that my dog was really sick. On Iriday our dog was very
weak so we decided to take her into the vet and they Iound a giant mass on her spleen and then
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20
they Iound tumors on her liver and her anus. So iI we decided to treat it we might oI had 6 months
out oI he and that would be lucky so we had to put her down. So we were able to spend Iriday
night with her and saturday saying goodbye to her and then we took her down to the vet to do the
right thing Ior her. The one thing that made this a little easier was that the vet is our best Iriend and
he knew that was the best thing Ior her too. So Ior the past couple oI days that has really been
taking a toll on my days lately.
Tyler Oepkes
Health Plan ReIlection(week 3)
This week was easy and hard all at the same time. What I mean by that is that halI oI the week we
had school and the other halI oI the week we had thanksgiving break. So I mean it is pretty hard to
keep on track with a crazy break like that one.
So Ior the school week part I was able to accomplish going to the gym some days and I couldn`t
go other days. I was able to go a couple oI days through the week except the days that I had Y&G
and math tutoring. And like I said beIore that stuII will take priority over a little health plan. But to
me my health plan is really important to me too. So I am trying to create my priorities and I Ieel like
my school work takes place over my health plan stuII. But I Ieel like diet is an exception because it
is so easy to stay on track with my diet plan.
Over break it was much harder to stay on track with my health plan. At Iirst we went on a road trip
up to santa barbara and it is very diIIicult to stay on track during vacation. Also while we were on
vacation I was on a Iishing boat Ior 8 hours so in some sense that is a work out but it is very
diIIicult to make it to the gym where I get my best work outs in so I wouldn`t really count that as a
Iull blown workout. Then we spent a day around the city so it is really hard to get a workout in
when there isn`t a gym that I can go to so I decided to take a by on that day. Then on the last day
we had to drive home so I didn`t Ieel up to working out then either. Then during the week I was
able to make it to the gym a couple times. Like I said I would oI liked to go more than I did. Also I
had Iamily staying at my house that I don`t see supper oIten so I decided to spend some quality
time with them and unIortunately the gym just didn`t Iall into my schedule some oI those days.
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20
Tyler Oepkes
Health Plan ReIlection (week 2)
This week I had a hard time doing my health plan to the best oI my ability. Here are some reasons
that I couldn`t do my health plan. On monday I couldn`t go work out because I came back Irom
my camp that occurred all weekend and I didn`t get back home until late and by that time I didn`t
have the time or the energy to go workout. On Tuesday I couldn`t work out because I had Y&G at
the YMCA and that takes a big chunk oI my time aIter school and aIter that I need to have dinner
and do my Homework. I soon realized I did have time beIore Y&G to work out so that is going to
be my goal that this week is to try to Iind some time beIore that. On Wednesday I had math
tutoring and in my book school or knowledge related stuII should come beIore other things so
Math tutoring is a priority in my book compared to others. On Thursday I Ieel like I should've gone
to the gym and I was trying to get my dad to go with me but he soon didn`t Ieel well and aIter that
I got overwhelmed with homework but I really should oI made it that night to the gym. Then on
the weekend I got really busy with setting up a garage sale and trying to run one it took a lot out oI
us and by then we weren`t in the mood to really do much at that point.
Thinking back on last week I Ieel like I could oI Iound some time to go work out but it was a
matter oI laziness that stopped me. Me trying to make a goal Ior the Iollowing week I would like to
go to the gym beIore school so I would have to wake up a little earlier but working out won`t
aIIect my plans aIter school.
Other than my workout plan I am going really strong with my diet plan. I Ieel like my diet plan is
so easy Ior me because I have all oI the Iruit and veggies that I want to my disposal and iI I want
something diIIerent my parents would be more than happy to add it to our next shopping list and
buy it the next time we go to get groceries. What I mean by that is that is I say I want apples my
mom will get me apples or iI I want oranges she will be more than happy to get me oranges so
really iI it is in reasonable cost and the Iruit/ vegatable looks good on the shelI she will get it Ior
me.
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20
Tyler Oepkes
Health Plan ReIlection (week 1)
My health plan Ior the next month is to work out at the gym 3 times a week Ior a hour, play 1 hour
oI golI per week and to eat 1 serving oI Iruit and vegetables per day at lunch.
This week started oII really well. I was able to make it to the gym more than I expected when I
made my health plan. One way how I was able to accomplish this goal is by having my dad keep
oIIering iI I want to go work out every time I come home Irom school and iI I have nothing better
to do then I will decide to go but iI it is a day that I have a lot oI homework I would decide to take
a by. On the days I took a by it was that I either had Youth and Government or math tutoring but
other than that I was all in Ior a great workout.
What I do when I go to the gym is a lot oI Muscle training and muscle isolation. I really enjoy
Iocusing speciIically on my upper body. SpeciIically in the bicep, tricep, peck, and back but
anything does Ior me to Ieel great the rest oI the day. On occasion I will run treadmill or elliptical
but on a day to day basis I do more weight training to stimulate bone growth to my bone cyst in my
right humoris. For my diet plan I am able to really do it well every day. I do eat relatively healthy
but I Ielt like it would be great Ior my health Ior me to eat 1 more Iruit/ vegetable on top oI what I
generally eat on a day to day basis. So what I generally eat is carrots with hummus and apple,
orange, pear, or tangerine with my lunch at school. I chose to do it Ior lunch because lunch is an
easy meal to control on a school day and it is harder to control dinner Ior me.
7.
feel like accomplishing these goals is easier said then done. feel like for the people that
said that they never missed a day is a load of B.S. and missed more days than the average
person. feel like if really tried could of missed less days at the gym but those days are
behind me and now have to plan for the future. feel like accomplished my goal pretty well
because enjoy working out now and going to the gym.
8.
feel like there is nothing can do fitness wise to prevent cancer but if keep working out
even if have cancer it can lower my risk of a fatality (death) and it will make the treatment
process a lot easier on me and my body.
9.
feel like this will help serve my family because a few of us have had cancer (not me) but
only one has died of it which is my dads father. f would of know this and if was alive would
of told him to keep exercising and trying to stay as healthy as can be. But cancer doesn't really
run in our family so so the importance of it is really low.
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20
10.
feel like there isn't much can do to try to avoid cancer other than licking lead or other
stupid stuff like that but feel like exercising is a good way to keep away diseases like diabetes.
Tyler Oepkes Friday, January 10, 2014 12:30:59 PM PT 00:25:4b:c1:eb:20

You might also like