Additional Post: Independent Component

It's day 44 (I think), and I haven't followed the Supreme 90 program for a week and a half. I injured my wrist, and since all of the workouts require dumbbells, I can't do them without injuring myself further. There are also exercises like push-ups, burpees, and mountain climbers, that I can't perform because of my injury. So I started going to the gym again. I use the EFX machine, which is sort of like an elliptical machine, except the handles don't move. The first day I went to the gym, I wasn't as conditioned as I used to be, since it's a different kind of training. However, over this period of time, I have improved and got to where I used to be. My eating habits are really good. I need to improve on my portion size, but I am eating healthy and clean, and it's really making a difference. I have noticed a positive impact in my mood, energy, skin, and nails. The only thing is, that making my food is time consuming. If I want my meal to be healthy, I have to make it myself and control the ingredients. As for my weight, I seem to have hit a plateau. I have not gained weight, and I have not lost weight, BUT, my jeans have been fitting looser so I think I'm starting to lose inches. I think to speed up this process I might have to increase my weight training. Until I recover from my dislocated wrist, I am going to focus on my core and lower body for weight training. Well, that's all I have to say for now, here are some pictures of the story so far...

You can't really tell what this is, but its a banana, and some papaya.

Since this looks disgusting, I will explain its contents:  Spinach, Tofurkey,  2 eggs, and Tomato

These are my stats from the third day I went to the gym. My very first one was 280 calories in 28 minutes.

This is my progress! I did more strides and burned almost the same amount of calories in  less time.

This is today.

Additional Post: Independent Component

I have been eating healthy so far, and it really has been helping me. I noticed my skin became softer! I have been eating 1500-1700 calories per day, and it has helped me, however, I should be eating 1200-1500 calories a day to lose two-three pounds in a week, which is a healthy amount. Writing down my food intake has become a hassle, and since I don't have it with me at all times, my caloric intake isn't accurate. Writing it down makes it hard to keep track since I can forget what I ate throughout the day. I found an app called myfitnesspal, and I think using my ipod as my calorie tracker will make it easier since I can imput everything instantly. Here are some pictures of the meals I have been eating: They're pictures from my phone, so they're not very good quality.

Blog 10: Senior Project Update

(1) What are you currently doing in your independent component? 

• Currently, I am on day 24 on the Supreme 90 day program. I have seen progress since day 1, however, I'm having trouble sticking to the healthy eating portion of the project. I am going to start a journal that will keep track of my caloric intake to make it easier for me to see if I'm over eating, or not getting enough nutrients. 

(2) What is a recent piece of research (article, interview, or audio-visual) that have you reviewed you would say was significant in helping you understand where to go next in your senior project?  The piece of research should be something you reviewed in November.  Please explain what you learned and where are you going next because of this piece of research.

• I read an article titled "The Exercise Effect." This article is by a psychologist that uses exercise to help her patients. She finds exercise can help alleviate depression, enhance mood, preventing anxiety, mental health, and diseases like diabetes or obesity. At the end she states if exercise is so effective, how come people don't do it? She stated that results take time to show, or people might start off too strong. A good dosage of exercise offers "near instant gratification" Where I'm going next is with energy. People don't always want to exercise because they don't have enough energy. I understand that the way we fuel or provide energy to our body is through our diets. I want to see what vitamins and minerals are necessary to keep our body energized and on our toes.

(3) Provide evidence from your independent component or the piece of research as something you recently did.  For example, a photo of something you working on for your independent component or your notes from the video you watched. 

• I just did an update on my independent component. It is the blog entry right before this one, so if you would like to read about it, click here. The picture shows my progress from day 1 to day 9. 

Additional Post: Independent Component

So, I meant to post this up sooner, but never had the time. This is the difference from day 1 to day 9 doing the Supreme 90 day program. Last Tuesday, I believe, was day 18. There was not much of a difference from day 9 to day 18 (the reason why I am not posting another picture) because I did not track my calories. We threw a party for my little cousins birthday, and since then my eating went out of control (day 10). I did follow the exercise routine, however, the results were not the same as when I was following the program strictly. I was keeping a mental note of my caloric intake from day 1 to day 9, and I think keeping it all in my head made it overwhelming, so I want to start writing down all of my food intake for the day. I think writing everything down will help me keep track of everything better. I noticed that with all of the unhealthy food around me, I was sort of pressured into eating the unhealthy foods. The food was in reach and already cooked, which was much easier than taking the time to make a salad or steam some veggies and cook some rice. Having a healthier food environment will definitely make this easier. Today is day 24, and I have yet to workout, but my caloric intake has been decent. I have seen progress up to now, I have no problem with the workouts, one thing I need to improve is  my willpower in sticking to my diet. Some motivation maybe? I don't know. We'll see.

Blog 5b: Science Fair Proposal

1. What is your topic?

• Fitness

2. What is the driving problem behind your experiment and the quote by an expert to support that problem? (Expert citation must be MLA format.)

• "Runner's knee happens when the kneecap (patella) tracks incorrectly over a groove in the thighbone (femur) known as the femoral groove when you bend and straighten your knee. In healthy knees, the patella rests in the femoral groove and slides easily up and down when you use your knee. But when the patella is out of place, it can irritate the femoral groove and wear away the cartilage beneath the patella, leading to knee pain."
• Atanda, Alfred, Jr., MD. "TeensHealth." Runner's Knee. Teens Health from Nemours, Oct. 2010. Web. 07 Nov. 2012. <http://kidshealth.org/teen/food_fitness/sports/runners_knee.html>.

3. What is your hypothesis? (Must be in If-Then form.)

• If a proper shoe arc is used, then the tension on the patellar tendon, when a person is running, will be reduced hence, diminishing the risk of getting runner's knee.

 4. Write a paragraph summary of how you will perform the experiment. Include the tools you plan on using.

• I am going to make a model of the knee with its juxtaposing bones, the patellar tendon, and a foot. In order to make this model I will be using this source as a guide on how to create the model, it includes a detailed list of all the materials needed. However instead of screwing down the 'tibia' I am going to attach a shoe stretcher to the tibia, and will not screw the shoe stretcher down. I need to do that so I can put shoes on the model, and see which shoe will provide less tension to the patellar tendon. The shoe that puts less tension on the patellar tendon will be the shoe to best use while running. 

5. Select one of the following Project Categories for your experiment:
Animal Biology & Physiology

Blog 9: Working EQ and Possible Answers

(1) What was the working EQ you used during your presentation?

• "What is most important in order to become healthy and fit?"

(2) Did you decide to revise your working EQ after your presentation? If so, write your revised EQ here.  If not simple write "I am not going to revise my EQ at this time".

• I am not going to revise my EQ at this time.

(3) What are possible answers to your current working EQ? 

• My answers as of right now are exercise and a good nutrition plan. 

Blog 8: Rough Draft of Presentation 1

Content:
10 Minute Presentation

Blog 7: Independent Component 1 Plan Approval

CONTENT:
(1) Write a description of what you plan on doing for your independent study component.

• As of right now, I have been working out with both cardio and weight training, as suggested by my first interview. Through research, I found that circuit training is very effective, and helps a person get in shape. Basically, what circuit training is, is that the workout combines cardio and resistance in one exercise. You use a moderate weight, do many repetitions, and repeat with each muscle group. This is what I want to do. This type of training can be achieved in gyms like Curves, or bootcamps like CrossFit. However, paying for training like that is really expensive, and from what I have researched not necessary; it can be easily be done at home. This method is the type of training that is in many advertised workouts like P90X and Insanity. I want to see if workouts like that, really do produce the results they propose. I will use that workout as a guide to what to do. 
• I want this as an experience to a different kind of training, and proof that you don't need big equipment to get good results. 

(2) Describe in detail how you think your plan will meet the 30 hours work requirement.

• Circuit training is very effective, and very tiring, and the videos only last about 40 minutes. However, the program lasts for 90 days, and I will make sure to start 100 days earlier in order to finish the program, and put everything together. 

(3) How does your independent study component relate to your working EQ?

• My working EQ is "what is the most effective exercise and nutritional plan in order to become healthy and fit?" Something along those lines. Circuit training is a type of exercise plan, and along with clean eating, it will be one step closer to finding an answer to my essential question. Since this is a 90 day program, I don't just want to stick to one thing. Every 30 days, I will change the eating plan and see the results with the different nutritional plan. 

Blog 6: Second Interview Questions

Content:
The purpose of the second interview is justify your mentor as an expert in the field. Thus, you will be asking at least 5 questions about their background and/or the background of the organization or company where they work.

• What made you want to become a Personal Trainer?
• What kind of courses did you have to take in order to become a Personal Trainer?
• What is your personal experience with fitness and working out?
• Because of your busy schedule, how do you keep your knowledge up to date?
• How long have you been a Personal Trainer?
• Why did you want to work at 24 hour fitness?
• How has 24 hour Fitness helped people reach their fitness goals?
• Why should people choose 24 Hour Fitness, instead of other gyms?

Blog 4: Working EQ

The Pentagon:
(1) Positive Statement: What positive thing happen as a result of what you have completed so far?

• One positive thing that has come out of my senior project is that I have lost weight, and have encouraged my family to eat healthier. For example, this week in grocery shopping, we got more fruits and vegetables than we normally would. Also, I read in this past research check that probiotics in yogurt like L. casei help accelerate your metabolism. We found a case of yogurt that had L. casei and bought it as well.

(2) EQ Content: Pick a piece of research or your interview. How has it helped you improve your understanding of your topic?

• So far, my interview has been my biggest help. I have branched off of it and gotten research in different aspects of fitness I didn't know could be so helpful. It has been a basic guide for me towards what to do to become fit. It gave me more knowledge on how and what my diet should be, and what type of exercise benefits me more. 

(3) What has worked for you so far in the senior project?

• So far, what has worked for me most is the research and applying my findings to myself. The person I interviewed told me I should be the product of my senior topic. I have been applying what is in my research, interview, and summer mentorship; it has been very efficient and I am seeing results. 

(4) What hasn't worked so far?

• I have to really know what to research specifically, because if I just search 'fitness' or 'health' or 'nutrition' or something along those lines, I get too many results like "how to lose weight in 3 weeks!" That's not something that I want. From my first pieces of research, I have gotten the references and checked them out or branched out from a subtopic like 'Metabolism' or 'Muscle recovery.'

(5) Finding Value: Based on your experience so far,

What possible question or questions come to mind regarding what you would like to study this year (don't list questions about the instructions relating to the senior project)? 

• What is the most efficient way towards becoming fit?
• What is the exercise and diet regimen for body builders?
• What is a proper, nutritious, meal plan?
• How do olympians get fit?

What is your end goal this year with your senior project (don't say get a good grade or gain knowledge, put specific things you want to accomplish in your senior project this year)

• Become healthy and fit
• Have a good knowledge background to certified personal trainer. (I would have to be 18, but when I do turn 18, I will definitely try and get certified.)
• Get my 2nd degree Black Belt in Tae Kwon Do.

Who would you like to talk to you next? Why?

• I would like to talk to a Bootcamp instructor because they deal with making people become fit. They know how to push the body to it maximum potential. In a class, they have people at different levels of fitness, but they all get an efficient workout. 
• I would like to see if I can contact Cassey Ho, she is a Pilates instructor, she runs blogilates.com, and posts POP Pilates videos on youtube. Her blog has good nutritious recipes, and workouts. I want to talk to her because I want to know more about Pilates.

Blog 5a: Problem Statement

Topic: Fitness

Problem 1: Running causes injury on the knee joint.
What will I do?: Send my research to the National Sporting Goods Association to see if they can develop some kind of treadmill that doesn't impact the knee joint as much.

Problem 2: People don't have time to make healthy meals or workout.
What will I do?: Send my findings to the American Society for Nutrition, and Fitness Magazine to help me publish my research, to inform people of an easier way to eat healthy and attain a healthy weight.

Blog 3: Interview Preparation

1. Who do you plan to interview? Why?

• I plan to interview one of iPoly's P.E teachers, Mrs. Burton. I would like to interview her because she knows what the senior project is and she would be very helpful and extensive with her responses. Also, since I worked with her freshmen and sophomore year, its more comfortable for the both of us. Plus, since she works with teenagers, she would be able to tell me what kind of fitness exercises are more beneficial to people in my age group. I feel she would be a very helpful source of information.

2. You have to ask 5 questions. What additional questions do you plan to ask?

• I would like to ask her the questions that came up during my Mentorship. 
• What is the difference when you exercise for weight loss and when you exercise to gain muscle?
• What kind of diet should be followed in order to have proper nutrition?
• Since it’s possible to target a specific area to gain muscle, can you target a specific are to lose fat?
• What is BMI (Body Mass Index) and how does it work?
• Why is warming up and cooling down so important (apart from the risk of pulling a muscle or getting a cramp)?
• What should one look for in nutrition labels?
• Is a protein drink more beneficial as a pre-workout drink or as a post-workout drink?
• What kind of exercise causes an “after burn” effect? 

I feel that the response to these questions might get me a good amount of follow up questions I could ask, and once I further look into these responses I will get a better understanding of them and be able to explore new ideas or methods and have more questions to ask in the future.

Blog 2: Topic Choice

What is your topic and why? 

• I want my topic to be based on how to attain a fit and healthy body. With my mentorship, I have learned that there's much more to fitness than what people think. In order to have the best possible results you have to have knowledge of what you're going to do and how you're going to do it. I want to further explore these realms of fitness, apply my findings to myself, and attain a healthy body.  

And what do you hope to accomplish this year with this topic? (connecting your answer to each of the 4 ESLRs) 

• iPoly Citizen: I plan to motivate others and raise awareness to the importance of fitness. This relates to the me improving as a iPoly citizen because by motivating people to become more physically active  and raising awareness to the importance of fitness, I will contribute to the well-being of the ipoly community, promote a positive school environment, and demonstrate to others the and current issue of obesity and its impact on our society. My topic contributes to the well being of the iPoly community and positive school environment because it will help people learn to make healthier choices and be less at risk of getting a diabetes, high cholesterol, and heart disease. 
• Effective Communicator: I plan to reach out to the iPoly community by doing my part and learning everything there is to my topic, and hosting group discussions or lectures or starting a club. I will try to have a fitness challenge that the iPoly community could work together to achieve, maybe an obstacle course during iFest or Scare Faire. This will make me more effective as a communicator because by reaching out to people in different ways, I will get my point across and people will know about the importance of fitness in their everyday lives, and that they are not alone when trying to achieve their fitness goals. 
• Effective Learner: I plan to take initiative for my learning. I will be updated and informed with important dates and details, I will ask questions in class when I need clarification, and I will use all my resources for problem solving. I also plan to actively engage in class lectures and assignments. This will make me more effective as a learner because by being informed with what is going on, I will be able to come to class prepared, turn my work in on time, and be able to achieve proficiency in all my academic classes. Asking questions will allow me to become a more efficient problem solver by gaining more knowledge. Last but not least, by engaging in class I will be more informed and further increase my knowledge.
• Effective User of Technology: I plan to incorporate a variety of programs/softwares into my learning and assignments. I plan to use technology as a resource in order to further my understanding of a subject. This will make me more effective as a user of technology because it will further enhance my skills with technology, and gain more practice with the techno-logic product I will be using. 

Blog 1: Summer Mentorship

Literal (Know)

Contact Information:
·         Valerie Floyd

o   (626) 733-1345

o   24 hour Fitness West Covina – Club 81

§  1530 West Covina pkwy

        West Covina, CA 91790

§  (626) 851-2600

• Mentorship Log [dates, hours, and description]

Literal (Need to Know)

Questions raised from the 10 hour experience:

·         What is the difference when you exercise for weight loss and when you exercise to gain muscle?
·         What kind of diet should be followed in order to have proper nutrition?
·         Since it’s possible to target a specific area to gain muscle, can you target a specific are to lose fat?
·         What is BMI (Body Mass Index) and how does it work?
·         Why is warming up and cooling down so important (apart from the risk of pulling a muscle or getting a cramp)?
·         What should one look for in nutrition labels?
·         Is a protein drink more beneficial as a pre-workout drink or as a post-workout drink?
·         What kind of exercise causes an “after burn” effect?

Interpretive
What is the most important thing you gained from this experience? Why?

• I learned plenty of information I did not know before. Most of the information my trainer told me was completely knew, and I greatly benefited from the experience. The most important piece of knowledge she gave me was to keep track of everything. I believe this is the most significant thing I learned because it is what made me see the most positive changes in my body and mood. By keeping track of my diet, workouts, and body, I was able to know what I needed to work on or change in order to be one step closer towards attaining a fit and healthy body. 

Applied

How did what you did help you choose a topic? Please explain.

• My experience with my trainer helped me choose a topic because I saw that there was much more to fitness than simply dieting and exercising. I had different topics in mind during my junior year, but I think that by making my senior topic fitness related I will not only increase my knowledge on the topic, but I will also benefit physically. This experience also helped me see that a topic in fitness is not only about losing weight or eating salads, its about trying to be healthy.