2 week plan (Dec 7-20)

1. My first goal that I set out to accomplish was to create more content. After I had created my YouTube channel last two week plan, it was my goal to upload at least one video. The video consists of me performing three exercises; bench press, lat pulldown machine, and back squats. I go through each one with the correct form and then also added in videos of me using bad form, so that viewers know what to look out for. Although I am certainly not a pro you-tuber, or anywhere close, and my editing is definitely not the best, I still had a good time making the video. I also wish the quality could have been as good as it was on my phone, but make sure to check out my first YouTube video on using good form! https://youtu.be/bP1LNDjPeUQ

2. My second goal that I wanted to hone in on in these two weeks was to keep a healthier diet. In order to keep track of all the meals/snacks I was eating I used an app called MyFitnessPal that allows you to track all sorts of food, and tell you what macronutrients (protein, carbs, and fat) are in each. Of course it is hard to meet the exact goal each and every day I did try my best to at least come relatively close to the requirements that MyFitnessPal laid out for me. Personally I found it hard to reach my goal for the amount of carbs I was supposed to eat in a day, and a lot of times exceeded my limit for the amount of protein I was supposed to have. Another area I felt I was not too great at was eating enough fiber, with that being said I have started taking a fiber vitamin supplement every night, which will hopefully help with that. Lastly I would also try and focus on my H20 intake, and make sure I was fully hydrated at all hours of the day. If you scroll down you will be able to see a screenshot from MyFitnessPal of my food intake on December 16th.

3. My last goal was to interview a couple of health enthusiasts/weight lifters. I immediately went to the two kids who I know go to the gym and care about their health the most, Cole Jones and Hafa Knapp. Cole and Hafa both won "gym rat" as a senior superlative this year, and they truly are two of the hardest workers and strongest guys I know. For the interviews I stated seven of the same questions to get their inputs on various gym/weightlifting/health topics. What I wanted was to do a video interview, but I then decided on a virtual google doc interview so I could give my interviewees more time to really think and craft their responses. If you would like to look further into the full interviews click on the links...

Cole Jones: https://docs.google.com/document/d/1KhR-_Q09gb3vT2PE0_pRnZg_EAEn1cjs3g9MvLYHcEE/edit?usp=sharing , Hafa Knapp: https://docs.google.com/document/d/1XQ73TMWr-ykrjWRPqjqIVbT9bxywD-ziNTKU9Jntzho/edit?usp=sharing

Reflection: I do believe my goals were very realistic these past two weeks, I think that each goal really put me a step forward in all my learning as we come to an end of this research. I really started putting all of my studies into my real life, and was happy to share with others and myself all the results I had found. My biggest accomplishment must have been keeping a healthier diet. Although not perfect, I really tried and was proud of myself for the work I did each Sunday, meal prepping for the week ahead. I think that really made a difference, and is something I will stick with throughout my fitness journey. This may be the last two week plan, but this project has really come apart of me now, and I am obviously going to carry this information with me way after this class ends. One thing I would like to get better at is editing videos for the YouTube, in order to make better content for viewers who want to learn how to lift correctly. Thank you.