Table Of Contents
The goal
Selection of sources
Application of information
Achieving the Goal
Reflection on learning
Bibliography
Appendices
Appendix A
Appendix B
Appendix C
Appendix D
Appendix E
Appendix F
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I chose for my personal project to revolve around the idea of fitness and health. My goal is to create a website that will guide people with nutritious foods and effective exercise to either help them get motivated or keep them interested in living a healthy lifestyle. I hope to help or inspire others to choose healthier choices. One of my main goals is to motivate people, which is why I will form a specific page on my website linked only to that. I will talk to a variety of different people who have successfully lost weight, improved their health and/or fitness and ask them about their tips and what works for them so i can share the different opinions on my website. Secondly, I want to show people that being healthy is not boring, but it can be really fun! While doing that, my other goal is to expand my knowledge about fitness and health and learn new ways to improve my own.
I chose this to be my personal project because it's something that is close to my heart and really interests me. On June 11th, a few weeks before school ended in 2010, I wanted a change, mainly physically, so I started by the logical things like focusing on eating healthier foods and going for jogs daily. At first it was quite hard because I was used to snacking on anything when I wanted too, a few cashews in the morning, maybe a chocolate bar later and so on. I started researching about fat loss and healthy habits in order to incorporate them into my daily lifestyle, hoping it would be easier. I found a lot of useful tips like cutting out certain foods and focusing on others as well as the idea of trying out new sports and forms of exercise. I discovered new sports like Pilates and found myself loving it and practicing the sport nearly daily, and others that required High intensity interval workouts that my body wasn't physically ready to partake in because I was not at that fitness level yet. I loved the energy and power that the athletes had, so I decided to work harder because I knew that without effort I wouldn't get anywhere. After losing around 10 kg's, my personal goal was to improve my fitness level, nourish my body with healthy food and get in the best shape I could so I started practicing
HIIT and challenging my body as well as continuing with what was now my daily lifestyle of healthy foods. Another side goal that I hope to achieve on my journey is to improve in my sports at school.
The AOI concept that my project focuses on is Health and Social
Education because it revolves around the idea of teaching people how to look after their health maturely and how to motivate others to do the same thing. I will also have to use different types of persuasive and propaganda techniques to get my point across which will be a great challenge.
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Design Specification
What features do I need to solve the problem?
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A page dedicated to fitness
A page dedicated to healthy foods and recipes
A page dedicated to finding motivation
A page dedicated to finding success with examples of it.
A page dedicated to quick healthy snacks
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A page dedicated to calories and calculations of how much each person should eat depending on their body and their level of activity.
A page dedicated to different types of exercise, and different types of cardiovascular activity.
A page that includes tips
Introductory page to health and fitness (with facts included as well.)
• Regular update of information (tips, recipes, workouts on the main page of the web site.)
Why is each feature important?
Each feature is separated into a different page because I want it to be easy for the audience to find what they are looking for easily. I think this way it is more clear and less confusing to everyone. Also, each page is an important part to this website because each factor completes another. For example, I don’t want to just include a page about exercise, because without the right food then the results are way slower. I want to promote the healthy lifestyle and not just one aspect of it, which is why every page is important. The regular updates are also a key part to my project because I’m hoping it will keep the readers updated and motivated.
Is each feature testable?
I already placed a web view counter on my website which is one of the ways I will be keeping count of the people visiting my website. Another way is that I will be keeping a count of the amount of people following me on my website and measuring the progress regularly. Readers will also be able to ask any questions on my website and leave their thoughts about it which I will then take as feedback and try to improve on. I will also create a survey to hand out to people to ask them about their thoughts about it and how helpful it is to them.
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In order to complete my project and reach my goal, I had to carefully decide on using the appropriate sources that included the applicable information. A variety of the sources I used are listed below:
Videos
I chose to use a variety of videos for my website ranging from videos for exercises to videos for recipes. One of the dominant sources I used was Michael
Kory’s recipe video because they are very reliable and they relate to my goal of leading a healthy lifestyle. Michael Kory is a professional personal fitness trainer, which makes the information he is giving out reliable. He explains all the ingredients he uses in each video, so everyone can decide for himself or herself if they think it’s healthy or not. The objective of his videos is to show everyone that eating healthy does not have to be boring and does not mean deprivation. I chose his cooking videos as a main source because they give a variety of different meals and dessert ideas and keep it fun for everyone. He consistently uploads new recipe videos so he’s up to date. He aims his videos to anyone who wants to lead a healthy lifestyle, some of his other videos aim for people who are focusing on bodybuilding, but I did not use them in my website. A limitation of this source is the lack of information provided about Michael Kory. The only main thing that is provided is that he is a personal fitness trainer. However, his great knowledge is shown throughout all his videos, which is a value. Also, he has over 29,000 subscribers on YouTube, which shows the amount of success he has built for himself.
Website
I chose bodybuilding.com as one of my sources because it’s a huge world wide online community and it’s one of the most reliable websites because it lets you interact and learn new things from real life athletes and/or bodybuilders, nutritionists, etc.. Thousands of success stories are posted on the website which shows that the information they do give out, actually works and is beneficial.
This websites aim is to give everyone the dream body they wanted and base it off a healthy workout plan and a healthy diet plan. The website also includes plenty of forums where people can interact all over the world, helping each other to find the right answer for every person depending on their body types. This website is definitely up to date and something new is added every few minutes! I chose to use the 7 types of cardiovascular exercises in my website because I thought it would be very beneficial to show my visitors the different types so that they could chose which one is most suitable for them and so that they don’t get bored.
A value about this page is that the authors name is provided, and Nick Nilsson who has a degree in physical education and psychology wrote it. He has also been a personal trainer for the past 7 years and runs a health and fitness enthusiast website and has also authored three books on weight training! One limitation about the information I used was that it didn’t give examples of each training type, which was a little unclear.
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Interview
During the process of collecting information, I decided to interview a PE teacher at school, Mrs. Dallow. My aim was to learn a little about what she thought about a healthy lifestyle so I asked her a few questions since she is a certified PE teacher, which makes the information she gives out reliable. The limitation that this source might have had is that she included her opinion within the information so it might be biased. The value of this source is that she has studied about nutrition and being fit so she knows what she is talking about.
Application of information
Throughout the process of gathering information and finding the relevant sources, I found sources that I used as a base to my website and as the main core to the knowledge on my website because I thought they were the most useful and reliable ones.
Michael Kory is a professional personal trainer and I used some of his healthy recipe videos on my website because they are extremely helpful to having a healthy lifestyle. This source was very helpful because through his videos, he shows you the healthy option of many unhealthy meals. Ditching unhealthy meals can be very difficult to someone who is new at trying to eat clean, which is why I think it’s very important to find a healthy alternative for the foods you may be ‘addicted’ too. I used his recipes to achieve my goal by placing a variety of them (breakfast,lunch,dessert) onto my meal page on my website.
Since my goal was to motivate people into living a healthy lifestyle, I used his recipes as a boost to help people out because usually people think it’s
‘impossible’ to switch from eating junk food, to eating healthy. I wanted to get my point across, which is that eating healthy and eating clean does not been eating boring! Before coming across Michael Kory’s recipe videos, I knew that healthy eating didn’t have to be boring and there were a variety of foods you could eat.
However, I had no idea that you could make really unhealthy foods like cheesecake, brownies, fried chicken, into very healthy and nutritious meals!
(Lean Body Lifestyle.)
The community on Bodybuilding.com is definitely one of the most inspiring, motivational and helpful communities out there! I chose to include the information they provided about the different types of cardiovascular activity because I thought it would help my viewers have a better overview of the different training methods. Since my goal is to motivate people into living a healthy lifestyle, I wanted to make sure that they understood the different options they had so they could chose the best one that best suited them based on their preference and the time they have. Living a healthy life is not about taking it to the extremes every single day, but it’s about moderation and balance which is why I think that giving them the overview of the seven types of cardiovascular exercise will let them chose the best type for them that suits their lifestyle, and
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that way, being healthy and active will be easier for them. People are most likely to stick to something when it fits in well with their daily life, instead of having to unrealistic things!
Interviewing my PE teacher Jemma Dallow (refer to Appendix F) was one of my ways of getting reliable information and the basics of the project. I wanted a basic idea of what to include in my website and whether or not I was heading in the correct direction and spreading the correct information. I used this information to reach my goal by listening to what Jemma Dallow had to say, and then taking the main topics and key points and then expanding on the information I had by doing some more research and going deeper into the topics.
Prior to interviewing Mrs. Dallow, I knew the basics of having a healthy lifestyle, like eating good food and exercising. However, after the interview I learnt that having a healthy lifestyle would also benefit you in other aspects of your life such as staying focus when working!
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Design Specification
A page dedicated to healthy foods and recipes
Has the final outcome met the design specification?
Yes, I have a page called “Recipes” that is separated into different sections of breakfast, lunch & dinner, snacks and desserts! I provide photos with the ingredients listed beneath as well as videos for different recipes so there would be a variety of reached my goal at a high quality because there are enough options for different ideas such as salads, main meals and soups.
However,
I would have liked to improve it by adding more
High or
Low
Quality?
My main idea for this page was to give a brief idea of healthy foods to people and to show them that healthy food don’t have to be
‘boring.’ I think I
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recipes.
A page dedicated to finding motivation
Yes, I included a motivational page with lots of different types of videos that are extremely motivational. I tried using videos that varied from story to story, and from sport to sport so that they would affect more people, since people get affected by different things. The motivational page is very easy to find
(on the left sidebar of my website.)
I find this page to be one of the most motivatio nal pages because it shows you real life examples of what you as a person can do to change, even when you think it’s too late.
My goal was for this page to be very positive and I think it is.
I would improve it by adding different types of motivatio n such as quotes and photos!
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A page dedicated to finding success with examples of it
I did not provide a specific page just for success stories. I incorporated this idea into the ‘motivational’ page because I thought the idea interlinked with each other. I feel like success stories can be used as a type of motivation, which is why I included the idea of a success story in a video on the ‘motivational’ page! they think everythin g is over, but then they find hope and change themselv es. I think I reached this goal at a medium quality but there is definitely
I personall y find the videos and examples of the people in them very motivatin g because they come from a backgrou nd where room to improve by include other sources other than videos and using more personal stories to
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connect with the audience.
A page dedicated to quick healthy snacks
A page dedicated to calories and calculations of how much each person should eat depending on their body and their level of activity
Yes I included a page dedicated to healthy snack ideas, which can be easily found on the recipes page!
Yes, I included a page called “food guide” which is a basic guide of how to start eating healthy. The math behind how many calories a person should be eating is also available so it can help people out. Lots of tips related to nutrition are on that page.
I put a lot of effort into this page because I tried as best as I could to make the snacks healthy instead of just focusing on one source of nutrition such as only
‘protein’ or only
‘carbohyd rates.”
I think that this page addresse d the topic very well and it is of high quality. I think that
I went in depth with everythin g and addresse
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d all aspects of eating clean and the amounts a person should be eating.
A page dedicated to different types of exercise, and different types of cardiovascular activity
A page that includes tips
Since keeping our heart healthy is a very important thing, I couldn’t skip making a page dedicated cardiovascular endurance. On this page, I describe the benefits of cardiovascular exercise, the different types of it and I provide them with different cardiovascular exercises that they can try at home.
Tips are given out and spread throughout my whole website. On the main page, in the “food guide” page, the
“complete guides” page, the “Healthy lifestyle” page and tips are regularly updated on my home page. Also, if I receive any questions asking for help, I always respond with tips!
I think I reached this page at quite a high standard because it’s very organized
. I explain what it are, the benefits of it and I give them several options to try at home.
It’s quite hard to evaluate my progress in this particular stage because the tips and positivity is given out througho ut the whole website. I think that
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Introductory page to health and fitness
I devoted a page to the introduction and basics of health and fitness which is called ‘healthy lifestyle.” I created this page to give a brief idea of what being healthy is and how simple it can actually be. reached this goal at a high standard.
However, to improve,
I would more frequentl y update the main page.
I provide the audience with plenty of tips about several aspects of a healthy lifestyle and the
ASK button is always there for help. I think I
I wanted this to be a brief page about leading a healthy lifestyle and I think that it does that at a good quality.
The writing shows the exercise
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Regular update of new things, tips, recipes and workouts on the main page of the website.
A page dedicated to fitness
Yes, I created this because I thought that it would keep people interested and more motivated into living a healthy lifestyle. New updates are on my page, whether it’s a new exercise, or a tip about keeping hydrated! I also post some of my recipes on the main page as well to remind people to visit the recipes page for more ideas on meals!
I did not create a page dedicated just for fitness, because I interlinked that with the health and fitness topic under the page “ Healthy Lifestyle.” I chose not to create a page by itself because I felt like both topics were a cycle of being healthy so I thought it made more sense if they were on the same page! part to it, and the video explains the eating lifestyle!
I feel like
I have a variety of tips and updates on my main page, however,
I would have liked to update them more frequentl y. Overall,
I think I reached it at a medium standard and there is room to improve.
I connecte d this into the
“healthy lifestyle” page. So as I said above, “I wanted this to be a brief page about leading a healthy lifestyle
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and I think that it does that at a good quality.
The writing shows the exercise part to it, and the video explains the eating lifestyle!”
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Completing my hearty habits website has made me realize so many aspects of having a healthy lifestyle. It also expanded on my knowledge by showing me that eating healthy is fun and that you can actually convert nearly any unhealthy meal to a healthy version of it! (Lean Body Lifestyle.) Putting this website together has made me realize that staying fit and healthy does not mean over working your body all day and under eating. Instead, it means listening to your body and feeding it good food so that it can thank you later (Body building.)
When I lost 10 kg’s over the summer break, I worked hard and ate healthy, but slowly I started to realize I was under eating without even realizing it. I was feeling tired easily and I didn’t have much energy to do things because I would be exhausted after realizing all my energy and power during the workouts
I did. I tried to get the right amount of calories in my putting things in a juice or making a smoothie because I didn’t really have an appetite. I slowly started to train myself to eat smaller meals throughout the day and I found that it worked better for me that way. I learnt that there’s no one-way of being healthy, it’s all about what works for you (Jemma Dallow.) After completing this project, I’ve read plenty of articles, watched many videos, and asked many questions, my understanding about a healthy and balanced lifestyle has improved and I now understand why I felt so energy drained when I was under eating without realizing it. I’ve altered the way I think, from wanting to be ‘thin’ to fit & healthy
(Body Building.) All the different sources that I used, and all the research that I did has really helped me understand the AOI of Health & Social education. I’m very to proud to have learnt the truth behind being healthy and I’m proud that I did not go down the path of under eating.
I have to say that I really developed many of the ATL skills throughout the process of completing my website. I wanted to guide people in the correct direction and I wanted to include things that would interest them so I asked for some feedback (refer to Appendix E) and I responded by making some changes to my website. Putting together the different pages to my website took a lot of time and organization (refer to Appendix A and Appendix B.), I feel like regularly reflecting on what I did and writing down what I need to complete was really helpful because I would be prepared to work on the things I knew I had too the next time (this links with both the organization and reflecting ATL skills.) I also showed information literacy (refer to Appendix C and D) by evaluating why I chose specific sources.
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“Bodybuilding.com - The 7 Basic Types Of Cardiovascular Training.”
Bodybuilding.com - Huge Online Supplement Store & Fitness
Community! Web. 25 Nov. 2011.
<http://www.bodybuilding.com/fun/betteru16.htm>.
”Delicious Low-Carb Breakfast Pizza Recipe by Lean Body Lifestyle –
YouTube.” YouTube - Broadcast Yourself. Web. 18 Dec. 2011.
<http://www.youtube.com/watch?v=iT3HmcNkYFw>.
”Easy Healthy Choco-Peanut Butter French Toast Recipe - YouTube.”
YouTube - Broadcast Yourself. Web. 09 Jan. 2012.
<http://www.youtube.com/watch?v=Yv3GTC-RhDc>.
”Healthy Chicken Strips Recipe by Lean Body Lifestyle - YouTube.” YouTube
Broadcast Yourself. Web. 14 Dec. 2011.
<http://www.youtube.com/watch?v=of0MZW_yjvU>.
”Healthy Chocolate Rice Pudding Recipe by Lean Body Lifestyle - YouTube.”
YouTube - Broadcast Yourself. Web. 09 Dec. 2011.
<http://www.youtube.com/watch?v=7pGaQIzCGLE>.
”Healthy Cinnamon Rolls Recipe by Lean Body Lifestyle - YouTube.”
YouTube - Broadcast Yourself. Web. 08 Jan. 2012.
<http://www.youtube.com/watch?v=3KKLlZuA26Y>.
”Healthy Frozen Coffee Protein Shake Recipe (Low-Carb) - Lean Body
Lifestyle -
YouTube.” YouTube - Broadcast Yourself. Web. 02 Jan.
2012. <http://www.youtube.com/watch?v=LkYlZMAUg6g>.
”Healthy Homemade Pita Chips - Lean Body Lifestyle - YouTube.” YouTube –
Broadcast Yourself. Web. 24 Dec. 2011.
<http://www.youtube.com/watch?v=nm7Bw2mb9HU>.
”Healthy Oatmeal Protein Cookies Recipe by Lean Body Lifestyle - YouTube.”
YouTube - Broadcast Yourself. Web. 04 Jan. 2012.
<http://www.youtube.com/watch?v=97EcB-nwd5I>.
APPENDICIES
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Appendix A:
Organization
Appendix B:
Organization
Appendix C:
Information Literacy
Appendix D:
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Information Literacy
Appendix E:
Collaboration Skills
Appendix F:
Communication Skills
Part of the interview with Jemma Dallow:
Heba: Why is being healthy an important aspect of everyone’s life?
Mrs. Dallow: Being healthy is so important to make sure that you’re living a really healthy life, you’re minds really clear you’re focused on work and you just look after yourself so you don’t come down with lots of illnesses.
Heba: What advice would you give anyone who’s willing to start exercising and wants to be more active?
Mrs. Dallow: First things first, you’ve got to chose something that you really enjoy, so if you enjoy swimming then it’s going to the pool and starting off. Small sessions at a time and then building it up, so you really become to get a lot fitter than you are. Never give up and just keep persevering.
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Heba: How can someone be assured that they’re living a healthy lifestyle?
Mrs. Dallow: Making sure that you get plenty of school, making sure that you exercise at least three or four times a week, eating the right things is really important. Not eating high fat fatty foods, so watching what you eat and your diet.
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