Two of my goals for this year.
My first
Goal is, to have two points more in every test by the end of the year.
These are
my steps:
- · Bench Press: 3 times per week (Tue, Thu, Sat (except games/tournament), starting with 15 kg, +5 kg after every month every time 3 times 5 repetitions
- · Pull up: every second day except of Sunday(Mon, Wed, Fri,), as much as I can, two times, at the beginning of training and at the end
- · Squats: 3 times week, rotating every week, varied form with dumbbells starting with 15 kg, +5 kg after every month, normal form twice a week (Tue, Fri), starting with 10 kg, +5 kg after every month
- · Beep test: 2 times per week 5km-run (Mon, Thu), Saturdays 15 minutes on tretmill on 6,5 speed, slope:4
- · 10/10: Every Monday practicing, testing two times per month (1st and 15th)
- · Nutrition plan:
o
Only
whole-grain products
o
2
portions (ex: one handful/apple size) of fruits every day
o
2
portions (look above) of salad every day
o
Minimum
1 portion (large handful) of cooked vegetables
o
Not
more than 350 grams of pasta daily
o
Not
more than 200 grams of meat daily
o
Fried
food, fast food etc. only once per week
o
Maximum
1 little portion (little bowl or 200 grams) of sweets/ desert per day
My second goal is, not to fail more
than 2 tests in French in the whole school year. For this, I am doing the
following:
- · Use the studyhall, in first line to do the homework, but also to update the vocabulary list daily with the words + phrases I learned that day
- · Learn 10 words from the list daily (5 from the top, 5 from the bottom, starting at the very beginning, going into the middle) by writing down
- · Looking every second day at the worksheets and notes from class made during these two days
- · Every weekend one page in the workbook, doing the exercises and control myself, refreshing all the vocabulary from the week
- · Testing myself every week (Wednesday) on the vocabulary and phrases I refreshed and learned new that week.
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