Third Answer

What is the best way a young adult female can obtain an 18-20% body fat?

• Counting calories through a basic energy expenditure equation.

1.) Many believe that just by burning more calories than you consume, you can lose weight.

2.) Calories are what make up the weight and mass of a body, food and physical activity incorporated into the body.

3.)Through counting calories you essentially take a look at the macro nutrients which also helps.

• The Atkins Diet by Robert C Atkins
• The 100: Counting Only Sugar Calories by Jorge Cruise

By counting your calories and burning 400-500 more than what we intake then we will become energy balanced and lose weight.

Fourth Interview Questions

1. How would you describe the mentality one needs to become "healthy"?
2. How long, according to your own personal experiences, is the time needed to make a complete body transformation?
3. What do you think is the best form of exercise and why?
4. Can you please explain to me your thoughts on yoga, could someone get tone/ or remain tone with the practice?
5. What are your favorite types of strength training exercises for each muscle group and why?
6. What are your thoughts on running, do you believe it targets every muscle group?
7. What do you believe is a healthy body fat percentage? (They look good, not sick.)
8. What do you think are the best way to stick to macro nutrients?
9. Can you explain how you divide your macro nutrients and why you have set it up in that way?
10. Do you believe that in order to loose weight one should limit carbohydrates dramatically?
11. Would you mind sharing on of your best success stories, how did they get to the physical and mental state they are in now?
12. Could you please explain to me why "cheat" meals/ day are a good/bad thing? 
13. Do you believe it should be practiced more in peoples lifestyle and why?
14. How do you keep yourself motivated towards eating right and working out?
15. Which of the three vegan/paleo/vegetarian is going way too extreme when changing one's diet?
16. Which diet would you most recommend for weight loss/ fat loss and maintaining, please explain within reason?
17. How would you go about starting a fat loss program, would you start with diet, physical activity or both? Explain.
18. Could you please share your thoughts on Obesity and how you think it has gotten to this point?
19. What are your most important everyday tools to help keep yourself on track? Is it a blog, a fitness tracker, fit bit? Why?
20. When you are really craving a sweet tooth what is your go to meal that helps you feel good and then gets your state of mind back on the goal?

Advisory Meeting #2

What is the best way a young adult female can obtain an 18-20% body fat?

Staying physically active for 60 minutes a day in order to challenge your strength and flexibility.

Yoga will help aid the mind to relax and allows your body to become flexible and strong.

Running will release a lot of stress and helps challenge your heart and body to reach new limits.

Strength Training helps lean out your body and allows you to build muscle mass.

The Female Body Breakthrough by Rachel Cosgrove (Book)

The Body Fat Solution by Tom Venuto (Book)

The best way a young adult female can reduce her body fat significantly is by implementing a physically active lifestyle in her day to day life.

Homemade PIZZA.

Today I stopped by favorite supermarket, Winco Foods, and bought some freshly made whole wheat pizza dough. I went home and knead it, took out anything that could possibly be added on a pizza
-Cheese
-Vegetable Tomato Sauce
-Spinach
-Deli Turkey Slices
-Salsa, Tapatio, Valentina
I called my 3 little siblings over and we got to work, we made 4 little pizza's and you know what, the house smelled amazing. It was definitely difficult because we had never made pizza ourselves before but it was definitely fun and it turned out great. 
I would recommend you make your own pizza rather than buying that greasy and (who knows what kind of ingredients are being added) pizza from a fast food joint. It's simple, inexpensive (the dough was less than $2 and it made 4 mini pizza's, fed 5 people well), and fast.
This way you can enjoy a slice of pizza without the guilt, of course all in moderation.

A 10 WEEK CHALLENGE...

For the next 10 weeks...
A couple of fellow seniors and I will be challenging ourselves by
-Not consuming any fast food, junk food of any kind. (candy, cake, taco bell, ice cream, yogurtland :(, popcorn, in-n-out etc.)
-Limiting our calorie consumption
-Working out for a full 45-60 minutes a day, alternating between cardio and strength training while allowing one break day where our main focus is stretching our muscles out with yoga.
-Measuring ourselves on a weekly basis.

The point of this is too see my project come to life, through this I will be able to see real results other than myself and it will help me understand how body fat works. I admire the people doing this with me because they didn't hesitate, they were up for the challenge and although we have just begun, I feel that they will follow through and make me proud to have asked them to join.

*If you would like to join us don't hesitate to contact me and I can let you in on all the official rules, doing this with fellow seniors may be the push you need in order to keep yourself on check?

In 10 weeks time I will do another blog where I will explain how the whole process went, and hopefully show some great results.

Independent Component 2 Approval

1.  Describe in detail what you plan to do for your 30 hours.
I, as well as 2 fellow seniors, will work side by side throughout the next 10 weeks in order to reduce our body fat percentage. We will workout a total of 60 minutes a day, that includes workout videos(such as XHIIT and Blogilates on youtube), running and etc. I will provide a specific calorie count and macro count for each of us to follow strictly, while allowing one celebratory meal every 2 weeks, and get a myfitnesspal account to keep track of ourselves as well as each other. I have spoken to Sabrina about this before and she has always stated that she would be more than willing to help and I appreciate how determined she is to follow through.

2.  Discuss how or what you will do to meet the expectation of showing 30 hours of evidence.
I will log the hours we work out as the time of evidence and provide pictures of us as well as the diagrams on my fitness pal. I will also record our progress through graphs and pictures. We will set a realistic goal and hopefully achieve it by the time the 10 weeks are over.

3.  And explain how what you will be doing will help you explore your topic in more depth.
This plan will help me see how different workouts affect body leanness and how in order to slim down you need to eat the right foods.

Independent Component 1

• LITERAL
•   “I, Jackie Gaeta, affirm that I completed my independent component which represents 30 hours of work.”
•  Professor Golie, Nutrition Course at Cal Poly Pomona
• Throughout the quarter I attended a 2 hour class, twice a week for 10 weeks. I learned, extensively, the science behind the way our bodies work with the diet we provide. I passed the class with a B which goes to show that I did my work and tried to be successful in the class. I had a self study project in which I explored my own diet for 3 days and then went into depth for every single nutrient on why the nutrient is important, where it comes from and what foods can I consume in order to get a better intake of said nutrient. Also, my professor was very knowledgeable on the topic since she is an on site nutritionist at a facility that deals with eating disorders. I admired my professor very much for the stories she shared and the information she provided.
•  
  
• APPLIED
• This class helped me in so many ways, I learned to grasp a whole new level of knowledge on foods and the way they affect our body. I learned how long it takes a slice of pizza to go down the digestive system, I can name all the parts of the digestive system (I knew where my appendix was located before it even became a problem with my own health), I realized that there are some serious eating disorders out there and I was very close to hurting myself as well, this class helped me accept the fact that things take time and that the main focus here should be my own health. The science was very difficult, explains why I got a C on my second midterm but it was really interesting to understand how it all came together.