One stress soother technique is to read a book you like to read or interests you. When reading the book you have to digest everything you read for the greatest effect. Reading a book can reduce stress because it gets your mind of the real world and into a world of imagination. Reading can reduce stress because your mind is invited into a literary world that is free from stressors.

Listening to music can reduce stress. Simply pick a type of music you like or your favorite songs and play them. Listening to music can reduce stress because it makes you feel happy, sexy, energetic, or relaxed. It all depends on what you listen too. This stress soother technique can reduce stress because it can calm your heart rate and it may increase breathing.

Another stress soother is running. Running is a good stress soother technique because you get stronger physically and mentally. A stronger heart and mind can deal better with stress than a weak mind and heart. When you run your heart rate goes up therefore making it stronger and you also  produce good hormones that improve cognitive function, elevated mood and learning.

Showering can help stressful people feel better. Showering it's a good way to reduce stress because it relaxes you, it wakens you up and it refreshes the mind and body. This technique works because the feeling of the water and the sweet smells of the soaps and shampoos are pleasant to the mind which makes it release good chemicals in our brains.  

Praying and spirituality can also help reduce stress because we are putting our trust in God to help us. Prayers in Christ can relax, strengthened, reduce anxiety and gain inner peace. The practice or praying and spirituality works because we understand that we are not like God and so we feel less pressurize for the little things of life. 

Carbohydrates:

1. I consume a daily average of 300 grams of carbohydrates.


2. This means that I consume about 1148 calories of carbohydrates every day.


3. This means I consume about 41% carbohydrates from all my calories.


4. My carbohydrate intake percentage is just under the recommended 45%-65% so

           I'm ok. 
  .

Complex Carbohydrates- 100% Whole Weat Bread

Simple Carbohydrates- apples,
  strawberries

Concentrated simple carbohydrates-
  butter, pudding, lemonade

Fats:

1. My average daily intake of fats is around 150 grams.


2. These 150 grams equals 1206 calories of fat.


3. My total fat intake is at 46% which is pretty high according to the recommended 25%-35%.
     After analizing myself,  I think I could cut back on some of the sweet bread and chips to
     lower my fat intake.


4. My cholesterol intake is at 500mg which is not that bad for my age. I could cut back on my 
      bad cholesterol by eating more eggs. Atleast 2 a day. 
   

Protein:

1. My average daily intake of protein is 60 grams.


2. I consume about 240 calories of protein.


3. My protein percentage way below the scale only at 12% which falls very short of the recommended amount of protein 25%-35%.

Vitamins and Minerals:

1. The recommended amount of salt intake is 6 grams, but I consume an average
     of 1 grams of salt daily so I need to consume more salt. I will go about doing this by eating a lot of salt everyday.

Conclusion:

This nutritional journal is eye oppening. I tought I was very healthy just because I ate a lot of veggies and fruits. However, I didn't realize I had a terrible balance in my diet. Now that I know my eating habits: I will fix my diet so it's balanced.

Carbohydrates:
 

1. I consume a daily average of 300 grams of carbohydrates.
   
2. This means that I consume about 1148 calories of carbohydrates every
   day.
    
3. This means I consume about 41% carbohydrates from all my calories.
    
4. My carbohydrate intake percentage is just under the recommended 45%-65% so

           I'm ok. 
 
Complex Carbohydrates-
100% Whole Weat Bread

Simple Carbohydrates- apples,
 
strawberries

Concentrated simple carbohydrates-
  butter,
pudding, lemonade

Fats:
 

1. My average daily intake of fats is around 150 grams.
    
2. These 150 grams equals 1206 calories of fat.
    
3. My total fat intake is at 46% which is pretty high according to the
   recommended 25%-35%.
     After analizing myself,  I think I
   could cut back on some of the sweet bread and chips to
     lower my fat
   intake.
4. My cholesterol intake is at 500mg which is not that bad for my age. I
   could cut back on my 
      bad cholesterol by eating
   more eggs. Atleast 2 a day. 
   

Protein:
 

1. My average daily intake of protein is 60 grams.
    
2. I consume about 240 calories of protein.
    
3. My protein percentage way below the scale only at 12% which falls
   very short of the recommended amount of protein
   25%-35%.

Vitamins and Minerals:
 

1. The recommended amount of salt intake is 6 grams, but I consume an average
   
     of 1 grams of salt daily so I need to consume more salt. I will
   go about doing this by eating a lot of salt
   everyday.

Conclusion:
This nutritional
journal is eye opening. I thought I was very healthy just because I ate a
lot of veggies and fruits. However, I didn't realize I had a
terrible balance in my diet. Now that I know my eating habits: I
will fix my diet so it's balanced.

                         Cardiorespiratory       Muscular      Muscular         Flexibility
                         Endurance                 Strength        Endurance      Training

 Frequency:   mon-fri per/w          2 non-             2 non-           2-3 days
                                                          consecutive     consecutive   per/w
                                                days per/w       days per/w

Intensity:          70-80% Max HR    3 sets of 25     5 sets of 35     stretch to
                                                          reps per/exer.  reps per/exer.  the point
Time:                   30-40 mins          15-25 mins       30-45 mins      of tension

Type:                  Treadmill              shoulder press,   squats,         superman,
                                                          chess press,       push-ups,    scissor kick,
                                                          bicep curls,         bicep curls,  toe touchers,
                                                          arm extension     dips             standing toe
                                                          bicep curls                              touchers, leg
                                                          leg press,                                raises
                                                          leg extension,
                                                          leg curls
                                                          squats,
                                                          side laterals, 
                                                          crunches