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HPE portfolio -Taylor Albers
1
Taylor Albers
HPE portfolio
Physical Fitness
The fitness plan to keep me healthy.
Fitness
Highschool
Activities:
- Start volleyball
- swimming
- take walks/hikes/runs
OCCS
Highschool
Goals:
- Stay fit
- continue competitivly swimming
- train for college
OCCS swimming
Location:
- 10371 Central Park Drive Manassas, VA 20110
- 9100 Freedom Center Blvd. Manassas, VA 20110
Equiptment:
- swim suit $40
- towel $20
- kick board, fins, boea, snorkel $100
- goggles $20
Cost:
- $4k/year
- (depends on the group)
Benifits:
- keeping fit
- pushed to better your swimming
- competition environment
- job opportunities in pool environment
20's
Activities:
- continue volleyball
- swimming
- take walks/hikes/runs
20's
Goals:
- Stay stress free
- continue with fitness
- Spend time outside
20's
Location:
- Historic District, 10331 Piper Ln, Manassas, VA 20110
cost:
- $2900 13-14 yr old
- $2400 11-12 yr old
Manassas Volleyball club
Eqquiptment:
- Knee pads $18
- volleyball $20
- jersey$20
Benifits:
- Staying fit
- sociial connections
30-50's
Activities:
- casual swimming
- strength training
- biking
30-50
Goals:
- continue with swim
- stay fit
- go outside
The Shop Gym
Location:
- The Shop Gym, 9311 Wellington Rd, Manassas, VA 20110
- 43761 Parkhurst Plaza Ashburn, VA 20147
The Shop Gym
cost:
- monthly memberships for $85/month
- Hero memberships for $75/mo
Eqquiptment:
- included
Benifits:
- Staying fit
- social connections
- continuing with swim
50+
Activities:
- yoga
- walks
- water arobics
50+
Goals:
- stay fit
- go outside
- continue with water sports
Center Street Pilates
Location:
- 9124 Center Street Manassas, VA 20110
Center Street Pilates
cost:
- Private Session $80
- Duet $40/per person
- Trio $35/pp
- Group $30/pp
Eqquiptment:
- included
Benifits:
- Staying fit
- social connections
- Reduce stress
Nutrition
Making healthy choices
Nutrition
Healthy habits
You are what you eat
Nutrition habits impact your health daily.
Nutrition Analysis
Areas of improvement
I eat fruit for snacks.
Fruit contains antioxidants that can promote a healthy weight, Prevent skin ageing and protect you from disease.
I make sure to stay aware of the portions and calories in my food.
If we eat more calories than we can use, the extra calories turn into body fat. Whatching your calories can prevent the unessisary weight.
I dont drink enough water
No water can result in dehydration, fatigue, headaches, weakened immunity and dry skin
I dont ever eat breakfast
Not eating breakfast can result in obesity, headaches, blood sugar dips, faintness and difficulty concentrating.
I want to eat breakfast atleast 4 days a week.
If i accomplsh this goal i will have more energy and focus to get me through the day, as wellss as reducing my headaches and blood sugar dips.
Nutrition Goal
Fast Food Flip
Original meal
Improved meal
-Egg and cheese bagel
-Small sweet tea
-Egg and cheese bagel
-hashbrown
-Large sweet tea
Fast food flip
Serving Size
Calories 550
Calories From Fat 220
Amount Per Serving % Daily Value*
Total Fat 25g 38%
Saturated Fat 11g 55%
Trans Fat 0.5g
Cholesterol 225mg 75%
Sodium 1270mg 53%
Total Carbohydrates 54g 18%
Dietary Fiber 4g 16%
Sugars 7g
Protein 26g 52%
Vitamin A 20%
Vitamin C 15%
Calcium 20%
Iron 20%
Serving Size
Calories 860
Calories From Fat 300
Amount Per Serving % Daily Value*
Total Fat 34g 52%
Saturated Fat 12.5g 63%
Trans Fat 0.5g
Cholesterol 225mg 75%
Sodium 1605mg 67%
Total Carbohydrates 108g 36%
Dietary Fiber 5g 20%
Sugars 45g
Protein 27g 54%
Vitamin A 20%
Vitamin C 17%
Calcium 22%
Iron 22%
Healthy relationships
Healthy relationships
Characteristics
A healhty relationship has:
1. Comunication
2. respect
3.honesty
4. trust
5. commitment
6. support
7. listen to each other
8. openness
Citations:
-(n.d.). What Does a Healthy Relationship Look Like? New York State. Retrieved May 5, 2023, from https://www.ny.gov/teen-dating-violence-awareness-and-prevention/what-does-healthy-relationship-look#:~:text=Healthy%20relationships%20involve%20honesty%2C%20trust,or%20retaliation%2C%20and%20share%20decisions.
- Robinson, L., Smith, M., & Segal, J. (n.d.). Tips for Building a Healthy Relationship. Helpguide.org. Retrieved May 5, 2023, from https://www.helpguide.org/articles/relationships-communication/relationship-help.htm
-(n.d.). How to Create and Maintain Healthy Relationships. The JED Foundation. Retrieved May 5, 2023, from https://jedfoundation.org/resource/how-to-create-and-maintain-healthy-relationships/
poster
Balancing your health
Balancing health
Sleep
Sleep
Sleep reflection
On average i get around 8 hours of sleep
This is the exact amount of sleep i should be getting.
As a result i am well rested and concentrate better than someone who got a less amout of sleep.
Sleep reflection
Sleep
Sleep goal
To make sure i get enough sleep i put away all electronics before bed that i set for 9:00.
Stress
stress
Stress
When i am stressed i:
feel - anxious, tired, depressed
act - fidgety, quiet
do- clean, do hw, draw
stress response
Healthy Coping
When i am stressed i like to:
- Swim
- Listen to music
- Take a nap
Healthy coping skills
To eliminate the stressors I:
- Take a breath and think if its something i should be stressed about
- Make a to-do list
-execute one by one
To releive stress response i :
- Clean my room
- Go for a walk
- Talk to a friend for a little
People that can help
My support system is:
-My boyfriend and bestfriend(Andrew and elizabeth)
-My family(Mom, dad, Brothers, Grandma, Aunts, Uncles)
Suppport system
Getting professional Help
Resources
Therapy
Better help
https://www.betterhelp.com/
Online therapy service
National helpline
1-800-662- HELP (4357)
https://www.samhsa.gov/find-help/national-helpline
Navigating health care
Health care
What i learned from Everfi:
1. open enrollment is A period of time (usually a month) when people can choose new health plans
2.Choosing an “out-of-network” doctor or service will cost you more money.
3.A network can include doctors, specialists, pharmacies, hospitals, and other providers
4. if you have perscription meds or medical devices make sure insuranvce covers it
5. Consider their office hours and location and how you can fit a doctors appt into your life, if youhave specific medical needs, make sure they can support them.