Proyecto final sobre salud y fitness

* This is my final project <https://docs.google.com/document/d/1LVV7HhkqI2_hff3Hwz7r1K0pSXqjtn14RV-G3FcI2lU/edit?usp=sharing> * This is my audio * <https://voca.ro/14vnNFa73TDo>

**Final project:** My audio: <https://voca.ro/1drjBXT9Mncp> **Presentation on Health and Fitness.** Introduction \- In which ways do you want to be healthier? I am interested mainly in controlling my weight by eating healthy, doing proper exercises to combat health conditions and diseases, and improving my schedule to promote better sleep. \- Is there a specific diet that will help you achieve those goals? I believe that eating everything, but adequately and in the correct quantities is the key to helping you achieve those goals. Some diets that can give us these results such as The Mediterranean Diet, The DASH Diet, and diets that above all control quantities and promote variety in fruits, vegetables, meats, and a reduction in carbs. Diet Description The diet I have chosen is the Mediterranean Diet. This diet is based on the traditional eating habits of countries around the Mediterranean Sea. It emphasizes eating fresh, whole foods and includes lots of fruits, vegetables, whole grains, and healthy fats. Foods You Can Eat \- Fruits and Vegetables: Apples, oranges, berries, tomatoes, spinach, broccoli \- Whole Grains: Brown rice, whole wheat bread, oats, quinoa \- Healthy Fats: Olive oil, avocados, nuts, seeds \- Proteins: Fish (like salmon and tuna), chicken, legumes, tofu \- Dairy: Cheese, yogurt (in moderation) Foods You Should Avoid \- Processed Foods: Chips, cookies, sugary cereals \- Refined Grains: White bread, white rice, pasta made from refined flour \- Sugary Drinks: Sodas, sweetened juices \- Red Meat: Limit consumption to occasional servings \- Trans Fats: Found in many fried and baked goods Pros and Cons Pros: \- Heart-healthy due to high levels of healthy fats \- Rich in fiber, which aids digestion \- Variety of foods makes it enjoyable and easy to stick to \- Anti-inflammatory properties reduce the risk of chronic diseases Cons: \- Can be expensive due to the cost of fresh produce, fish, and olive oil \- May require more time for meal preparation \- May not provide enough protein for high-activity individuals \- Healthy 1-Day Menu Breakfast: Greek yogurt with honey, almonds, and fresh berries Lunch: Quinoa salad with chickpeas, cucumbers, tomatoes, olives, and feta cheese Snack: Apple slices with almond butter Dinner: \- Grilled salmon with a side of roasted vegetables (zucchini, bell peppers, and carrots) \- Brown rice Dessert: A small bowl of mixed fruit Workout Routine Morning: \- 30 minutes of cardio (running, cycling, or swimming) \- 10 minutes of stretching Afternoon: Strength training (3 times a week) \- Monday: Upper body exercises (push-ups, dumbbell press, bicep curls) \- Wednesday: Lower body exercises (squats, lunges, calf raises) \- Friday: Full body exercises (deadlifts, kettlebell swings, planks) Evening: 20 minutes of yoga or Pilates for flexibility and relaxation Timeline for Achieving Your Goals \- Week 1-2: Get familiar with the diet and start incorporating it into your daily meals. Begin with light exercises to build a routine. \- Week 3-4: Increase the intensity of your workouts and try new healthy recipes. \- Month 2-3: Stick to your diet and exercise plan. Monitor your progress and adjust as needed. Start to notice changes in your energy levels and overall health. \- Month 4 and beyond: Maintain your healthy eating habits and exercise routine. Set new fitness goals to keep challenging yourself. Additional Health-Related Strategies \- Stay Hydrated: Drink plenty of water throughout the day. \- Get Enough Sleep: Aim for 7-8 hours of sleep per night. \- Manage Stress: Practice mindfulness, meditation, or deep breathing exercises. \- Regular Check-Ups: Visit your doctor for regular health check-ups to monitor your progress. Conclusion By following the Mediterranean Diet, exercising regularly, and implementing these health strategies, you can achieve your fitness goals and maintain a healthy lifestyle. Remember, consistency is key to success!.

The mayor laboratory in yout body is your alimentation, is your food is a good food you can life longer and best for all life, so provide the necessary information to your nutritional health and you may be feel better and better, i change my life style about the food and my life now is much better, this sound like the clasic borning and fool advice, but it's true, sometimes the most evident it's true and we don't provide the necesary atenttion

The final project fitness and nutrition Questions 1- In which ways do you wanna be healthier? I wanna be healthier because being healthier can not only help you have a better body, but also help you have a better mind. That´s why i wanna be healthier in aspects such body, mind, focus work, financial health, among others 2- Yes, My main goal is to be stronger, that is, to have more muscle mass. There are some diets for this, but most of them consist of eating more food than is necessary for the body. For example i found this good diet: Diets that help in gaining weigth * 1: Milk. Milk is a complete food because it is rich in all nutrients that are essential for our body. ... * 2: Rice. ... * 3: Dried fruits. ... * 4: Homemade protein smoothies. ... * 5: Red meat. ... * 6: Fatty and oily fish. ... * 7: Potatoes and starch. ... * 8: Whole grain bread. WORKOUT +------------------+------------------------+---------------------+-----------------------+ | Exercise         | Chest                  | Back                | Legs                  | +------------------+------------------------+---------------------+-----------------------+ | Barbell Bench Press  | 4 sets x 8-10 reps  | -                   | -                     | +------------------+------------------------+---------------------+-----------------------+ | Dumbbell Flyes   | 3 sets x 12-15 reps | -                   | -                     | +------------------+------------------------+---------------------+-----------------------+ | Incline Dumbbell Press | 3 sets x 10-12 reps | -                   | -                     | +------------------+------------------------+---------------------+-----------------------+ | Chest Dips       | 3 sets x 10-12 reps | -                   | -                     | +------------------+------------------------+---------------------+-----------------------+ | Pull-Ups         | -                   | 4 sets x 8-10 reps  | -                     | +------------------+------------------------+---------------------+-----------------------+ | Bent Over Rows   | -                   | 3 sets x 12-15 reps | -                     | +------------------+------------------------+---------------------+-----------------------+ | Deadlifts        | -                   | 3 sets x 8-10 reps  | -                     | +------------------+------------------------+---------------------+-----------------------+ | Squats           | -                   | -                   | 4 sets x 10-12 reps  | +------------------+------------------------+---------------------+-----------------------+ | Lunges           | -                   | -                   | 3 sets x 12-15 reps  | +------------------+------------------------+---------------------+-----------------------+ | Leg Press        | -                   | -                   | 3 sets x 10-12 reps  | +------------------+------------------------+---------------------+-----------------------+

Finally, My final project about health and fitness. I was so shy, The record begins at minute 07 <https://voca.ro/19TQ4oN61ssN>

Here is a bit of my diet and how I think to be more healthier <https://voca.ro/15Hwww6M4MnA>

Well, I'm gonna share my \[fitness youtube channel]\(https://www.youtube.com/channel/UCAPWx4QlyLeh-CTl\_rLjccA) so that you can get inspired by my journey and progress :)