How to Live a Healthy Lifestyle

Letter of Intent


Tripp Summerlin

254 Niblick Drive

Summerfield, NC 27358

February 26, 2016



Advisory Board

Rockingham County High School

180 High School Road

Reidsville, NC 27320



Dear Advisory Board:


My area of interest is to learn and demonstrate a healthy lifestyle. I do not know very much about nutrition or fitness programs. This will be a learning process for me because I will have to change the way I live and also continuously seek advice from my expert. I will be running a 5K for the first time. This is important to me because it will benefit all other areas of my life by being in better shape.


The developing thesis of my paper is to show how a healthy lifestyle benefits you throughout your entire life. I will show how exercise helps to prevent diseases and gives a better psychological state of mind. A couple of questions to think about while reading my research paper will be: How can exercise help prevent diseases? Would living a healthier lifestyle benefit your life as a whole?


My product plan is to train and run a 5K. This will be a stretch for me, because I have no experience with running extended distances. I will also have to change my lifestyle to start training for this marathon. I am going to get Robert Keck to be the expert of my product.


I understand that plagiarism is illegal and a very bad thing to do. I intend on avoiding the act of plagiarism by citing all my sources correctly. It is very important to be an ethical person because what people think of you means a lot. Later on in life, it will show when you are trying to get a job.


Sincerely,




Tripp Summerlin


I have read the Letter of Intent and agree to support my child.


Parent/Guardian Signature__________________________________ Date___________

Research Paper

Tripp Summerlin
Ms. Williams
English IV
2 May 2016


Benefits of Living a Healthy Lifestyle

There are many benefits of living a healthy lifestyle. Staying healthy is a priority in the minds of most people, though the world around them makes it difficult to sustain that way of life. Therefore it takes a matter of self discipline to be successful in healthy living. A healthy lifestyle can help prevent diseases, improve mood, and increase productivity.

Cancer is a worldwide problem that causes many deaths each year. It is one of the biggest mysteries in human history. Doctors and scientists have been trying to find a cure for cancer for decades. There have been no significant developments in the fight against cancer. Doctors and scientists are still working very hard on finding a cure.

People have the opportunity to aid their bodies in preventing cancer. Physical activity, diet, and tobacco are the big three when it comes to cancer. One-third of all cancer deaths in the United States have been linked to lack of physical activity and poor diet (“Cancer Prevention”). These things are important because they will help achieve and maintain a healthy weight to allow for a more productive life.
It is best for a person to find an activity that they enjoy doing. They need to find an activity that does not feel like a chore to complete. They need to be looking forward to it on their way home from work or school instead of dreading it. One great example of a fun activity is walking with friends. This can be done in the person's neighborhood or a local trail. Having a friend to keep each other on track can make a tremendous difference in results in the long run.
Another key thing to remember when trying to live a healthier lifestyle is to not make it overly difficult. It is best to keep it as simple as possible and to blend it into daily life. Start slow, and build up the intensity level so that new activities do not feel overwhelming at first. It can be a psychological benefit, because the person does not feel overwhelmed. This can also encourage the continuance of this lifestyle instead of quitting after a short period of time, of which a decline in healthful living could increase the chances of being diagnosed with a chronic disease.
Heart disease and strokes have had a very large impact on families across America;
“Being physically active is important to prevent heart disease and stroke, the nation’s No. 1 and No. 5 killers. To improve overall cardiovascular health, we suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember. You will also experience benefits even if you divide your time into two or three segments of 10 to 15 minutes per day” (“American Heart Association Recommendations for Physical Activity in Adults”).
Living a healthy lifestyle affects not only the individual, but their entire family. Due to the possibility they die from an unhealthy lifestyle, the family has to pay for it in many ways, emotionally and physically.
It is important to remember that living this healthier way of life does not have to be expensive. In fact, it can save a person money. Instead of going out to eat, that person can be going for a walk or a run in their neighborhood. The person will also not have to spend as much money on food because they will probably not be eating as much food portion wise. The average American eats too much food per meal.
The body needs fuel to keep on going and that fuel is received by eating food. Not every food fuels the body the same way. It is best to try to eat foods with complex carbohydrates. The complex carbohydrates have more fiber than simple carbohydrates do (Stanten). Some simple carbs to try to avoid include pasta, soda, sugary foods, and sugary drinks. These foods will make you feel energized for a short amount of time but will soon lead to the “crash” everyone talks about which makes it hard to give it you all in whatever activities that person has for later on in the day. Some examples of complex carbs are whole grains, fruits, and veggies. These complex carbs can also be metabolized by the body quicker (Stanten).
Eating a healthy diet can also help in making a person happier and giving them a better mood. “Foods rich in vitamins and minerals, such as fruits, whole grains and vegetables, have been associated with an overall lower risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon and other fatty fish” (Glover). Just by eating different foods, a person can dramatically change the way that they feel every day. It can increase the general well-being of a person.
Exercise also aids in making a person happier and giving them a better mood. The person can go to the gym or go for a run to burn off stress of frustration with the way that their job or life went that day. Physical activity helps stimulate chemicals in the brain that can leave a person feeling happier and less stressed. That person will also feel better about their appearance which will lead to more confidence and a higher self esteem. This will lead to a happier mindset because the person feel better about life in general.
Eating healthier can also help to reduce stress. When a person's body is in a state of stress, it breaks down protein to try to fight the stress. There are certain foods that help in reducing the stress hormone which is cortisol. Many studies show that eating foods with omega-3 fatty acids and magnesium could help in reducing cortisol levels in the human body (Glover). Eating a protein rich diet such as fish and dairy products can help keeping this stress hormone to a minimum and make life much easier for most people.
Healthy diet can help regulate a healthy weight over an extended period of time. More than half of Americans are overweight or obese and obesity contributes to nearly one in five american deaths (Glover). Having a healthier body weight also lowers the chance of developing other diseases such as diabetes. It also makes life more enjoyable by allowing the person to do more activities. Not only do those activities become more achievable, but they are able to be accomplished with a higher skill level than before.
Not everyone that looks healthy really is healthy. Many skinny people eat junk food all of the time and do not exercise much if any. Even though they appear to be healthy, their body is feeling the effects of what they do. Whether it is putting junk food into their body as fuel, or if it is not ever exercising and not living up to their potential. They would have a more productive, happier, more confident life if they started doing the right things for their body.
Another benefit of having regular physical activity is that it helps getting a better sleep. Not only can it help a person fall asleep faster, but it can deepen their sleep. This will make the person feel more energized the next day by giving them adequate rest. It can also improve a person's mood because they are fully rested and energized.
Food is like the fuel that we feed the body and brain. A bad choice at breakfast or lunch can ruin the whole day and make the person feel like not doing anything else. If they just choose a healthier alternative with the right amount of nutrients, it can alter the course of their day. They can go from feeling bad and lazy all week to feeling like they are full of energy and want to keep going. This is the simplicity of a healthy lifestyle but it is all a decision that has to be made before hand. If a person has it in their mind that they are going to eat unhealthy food well before it is time to eat, they will probably follow through with that decision. If they decide before hand to eat a healthier food for a snack or a meal, they will reap many benefits from that one decision. The same applies to physical activity. If the person decides to follow through with it and do something active, there will have many benefits that will surely come.
Overall, living a healthy lifestyle is something that everyone should consider doing. It has many mental and physical benefits that can make a dramatic impact on the way a person lives their life. Therefore, it is the great change that many people need in their lives.




Works Cited
"American Heart Association Recommendations for Physical Activity in Adults." American
Heart Association Recommendations for Physical Activity in Adults. Web. 17 Apr. 2016.
"Cancer Prevention." University of Michigan Comprehensive Cancer Center. Web. 14 Apr.
2016.
Glover, Lacie. "6 Reasons for Eating Healthy - NerdWallet." NerdWallet. 12 Feb. 2016. Web. 05 Apr. 2016.
Stanten, Michele. "6 Eating Rules For Faster Weight Loss." Prevention. 29 Jan. 2014. Web. 17 Apr. 2016.

Learning Stretch

Over the past few months, I have made big leaps in my lifestyle. I have had to make many adjustments in the way I live my life. My mentor has really taught me a lot. He also gave me a plan to follow with different exercises and foods to eat. The biggest learning stretch for me was learning how my body works. Through a healthier diet and increased exercise, I learned what works best for my body. I have also learned how my body reacts to different scenarios and I have learned the limitations that my body has. These limitations have dramatically lessened through hard work and perseverance.

Expert Collaberation

Robert Keck was the best expert I could have asked for. He helped guide me through the whole process by answering every question that I had. He would answer my phone calls whenever I called him. He also worked out with me sometimes if we could both work it out in our schedule to meet at the same time. He gave me a plan to follow and gave me specific exercises to do on a daily basis. More than anything, he was an inspiration to me. He pushed me to give it my all even when I did not feel like doing anything.

Problems and Solutions

The biggest problem for me was finding time to workout. I have had golf practice everyday from March until May. We practice from 3:30 p.m. until dark. That left no time to run during the day so I went and bought a headlamp. This allowed me to run on my own time even if that meant running at 9 o'clock at night. The other big challenge that I had was making myself run the whole time without walking when I would go for a run. I ended up using music and that helped keep my mind off of how much longer I had to run.

The Entire Experience

The entire experience for me was great. It taught me to have more self discipline, be mentally stronger, and to overcome obstacles. It also has benefited my life in many areas. My golf game has improved from this experience, I feel better about myself in general, and I feel more capable of doing things than I did before. I am completely satisfied with my results and do not regret anything. I plan on this healthier lifestyle to continue into the future. It has been a change in my life for the better and I hope to keep it going.

Key

Dumbbell= 25 lbs.

One set of lunges= 10 lunges

Bench press= 125 lbs.

Workout

Tuesday, Feb. 9th, 4:15pm

330 Niblick Drive

Summerfield, NC

30 minutes


20 minute run (2.3 miles)

5 minutes jumping rope

5 minutes stretching

Workout

Wednesday, Feb. 10th, 5pm

180 High School Road

Reidsville, NC

35 minutes


20 minute run

5 minutes running stairs with medicine ball

5 minutes lunges with medicine ball

5 minutes stretching

Workout

Thursday, Feb. 11th, 8pm

330 Niblick Drive

Summerfield, NC

30 minutes


5 minutes jumping rope

60 push ups

50 sit ups

5 minutes stretching

Workout

Friday, Feb. 12th, 8:30pm

180 High School Road

Reidsville, NC

45 minutes


20 minute run (2.3 miles)

65 push ups

50 sit-ups (volleyball)

5 minutes stretching

Workout

Saturday, Feb. 13th, 8:30pm

180 High School Road

Reidsville, NC

45 minutes


20 minute run (2.34 miles)

65 push ups

50 sit-ups

5 minutes stretching

Workout

Sunday, Feb. 14th, 6pm

330 Niblick Drive

Summerfield, NC

30 minutes


5 minutes jumping rope

65 push ups

50 sit-ups (volleyball)

5 minutes stretching

Workout

Monday, Feb. 15th, 8:30pm

3216 Horse Pen Creek Road

Greensboro, NC

1 hour


Workout at the YMCA

Workout

Tuesday, Feb. 16th, 6pm

330 Niblick Drive

Summerfield, NC

50 minutes


20 minute run (2.34 miles)

50 sit-ups (volleyball)

60 push ups

30 dumbbell curls (25 lbs. each)

5 minutes stretching

Workout

Thursday, Feb. 18th, 9pm

330 Niblick Drive

Summerfield, NC

40 minutes


8 minute run (one mile)

60 push ups

50 sit-ups (volleyball)

2 sets of lunges (body weight)

30 dumbbell curls

5 minutes stretching

Workout

Sunday, Feb. 21st, 6:30pm

330 Niblick Drive

Summerfield, NC

One hour


20 minute run (2.34 miles)

60 push ups

50 sit-ups

30 bench press

2 sets of lunges (body weight)

5 minutes stretching

Workout

Tuesday, Feb. 23rd, 6:45pm

330 Niblick Drive

Summerfield, NC

One hour


26 minute run (3 miles)

65 push ups

50 sit-ups (volleyball)

3 sets of lunges (body weight)

40 dumbbell curls

5 minutes stretching

Workout

Wednesday, Feb. 24th, 7:30pm

330 Niblick Drive

Summerfield, NC

One hour and 15 minutes


16 minute run (2 miles)

YMCA

Workout

Thursday, Feb. 25th, 8:30pm

330 Niblick Drive

Summerfield, NC

55 minutes


150 push ups

65 sit-ups (volleyball)

50 dumbbell curls

4 sets of lunges (dumbbell)

5 minutes stretching

Workout

Friday, Feb. 26th, 8pm

330 Niblick Drive

Summerfield, NC

One hour and 10 minutes


25 minute run (3 miles)

110 push ups

50 dumbbell curls

65 sit-ups (volleyball)

3 sets of lunges (dumbbell)

5 minutes stretching

Workout

Saturday, Feb. 27th, 7pm

330 Niblick Drive

Summerfield, NC

One hour and 10 minutes


25 minute and 30 seconds run (3 miles)

100 push ups

60 sit-ups (volleyball)

50 dumbbell curls

3 sets of lunges (dumbbell)

5 minutes stretching

Workout

Sunday, Feb. 28th, 7:30pm

330 Niblick Drive

Summerfield, NC

One hour


26 minute run (3 miles)

2 sets of lunges (dumbbell)

25 dumbbell curls

20 sit-ups (volleyball)

20 push ups

5 minutes stretching

Workout

Monday, Feb. 29th, 8:30pm

3216 Horse Pen Creek Road

Greensboro, NC

One hour


YMCA

Workout

Tuesday, March 1st, 7:30pm

330 Niblick Drive

Summerfield, NC

One hour and 5 minutes


26 minute run (3.1 miles)

50 sit-ups (volleyball)

75 push ups

50 dumbbell curls

5 minutes stretching

Workout

Wednesday, March 2nd, 8pm

330 Niblick Drive

Summerfield, NC

55 minutes


30 bench press

100 push ups

50 sit-ups (volleyball)

50 dumbbell curls

2 sets of lunges (dumbbell)

5 minutes stretching

Workout

Thursday, March 3rd, 3:15pm

Greensboro, NC, United States

Greensboro, NC

2 hours and 45 minutes


7 mile bike ride (trails)

60 sit-ups (volleyball)

70 push ups

30 shoulder presses (dumbbell)

5 minutes stretching

Workout

Friday, March 4th, 7:45pm

330 Niblick Drive

Summerfield, NC

35 minutes


5 sets of running/lunges

50 sit-ups (volleyball)

5 minutes stretching

Workout

Saturday, March 5th, 9am

180 High School Road

Reidsville, NC

2 hours


The Gauntlet

Workout

Monday, March 7th, 7:45pm

330 Niblick Drive

Summerfield, NC

50 minutes


5 minutes jumping rope

60 sit-ups

100 push ups

50 dumbbell curls

2 sets of lunges (dumbbell)

5 minutes stretching

Workout

Tuesday, March 8th, 7:30pm

330 Niblick Drive

Summerfield, NC

One hour and 10 minutes


28 minute run (3.3 miles)

60 sit-ups (volleyball)

50 bench press

40 dumbbell curls

3 sets of lunges (dumbbell)

5 minutes stretching

Workout

Wednesday, March 9th, 8pm

330 Niblick Drive

Summerfield, NC

One hour and 20 minutes


35 minute run (4 miles)

60 sit-ups (6 lbs.)

50 push ups

30 bench press

3 sets of lunges (dumbbell)

35 dumbbell curls

5 minutes stretching

Workout

Thursday, March 10th, 6:45pm

330 Niblick Drive

Summerfield, NC

One hour


3 sets of running/lunges

50 sit-ups (6 lbs.)

100 push ups

30 couch dips

65 dumbbell curls

5 minutes stretching

Workout

Thursday, May 12th, 9pm

330 Niblick Drive

Summerfield, NC

One hour and 20 minutes


35 minute run (4 miles)

50 sit ups (6 lbs.)

50 bench press

30 couch dips

30 dumbbell curls

3 sets of lunges (dumbbell)

5 minutes stretching

Workout

Saturday, March 12th, 8pm

330 Niblick Drive

Summerfield, NC

One hour


4 sets of running/lunges

65 sit-ups (6 lbs.)

100 push ups

50 dumbbell curls

50 couch dips

5 minutes stretching

Workout

Sunday, March 13th, 8:45pm

330 Niblick Drive

Summerfield, NC

45 minutes


35 minute run (4.1 miles)

5 minutes jump rope

5 minutes stretching

Workout

Wednesday, March 16th, 8:15pm

330 Niblick Drive

Summerfield, NC

45 minutes


34 minute run (4 miles)

5 minutes jumping rope

5 minutes stretching

Workout

Thursday, March 17th, 9pm

330 Niblick Drive

Summerfield, NC

One hour and 5 minutes


25 minute run (3 miles)

65 sit-ups (6 lbs.)

100 push ups

40 dumbbell curls

2 sets of lunges (dumbbell)

5 minutes stretching

Workout

Friday, March 18th, 6:30pm

330 Niblick Drive

Summerfield, NC

8 minute run (1 mile)

felt bad after

Sick

Friday, March 18th, 9pm to Monday, March 28th, 9:45pm

330 Niblick Drive

Summerfield, NC

Threw up multiple times

Felt weak for over a week

Workout

Tuesday, March 29th, 9pm

330 Niblick Drive

Summerfield, NC

One hour


3 sets of running/lunges

5 minutes jumping rope

One mile run

30 minutes bike riding

5 minutes stretching

Workouts

Wednesday, March 30th, 7:30pm to Friday, April 8th, 9:30pm

330 Niblick Drive

Summerfield, NC

One hour and 20 minutes


2 mile runs every other day with stretching

Workout

Saturday, April 9th, 8:30pm

330 Niblick Drive

Summerfield, NC

One hour


One mile run

40 pull ups

50 sit-ups (volleyball)

100 push ups

50 dumbbell curls

2 sets of lunges (dumbbell)

3 sets of couch dips

5 minutes stretching

Workout

Sunday, April 10th, 8:45pm

330 Niblick Drive

Summerfield, NC

55 minutes


20 minute run (2.36 miles)

55 sit-ups (volleyball)

50 push ups

30 dumbbell curls

2 sets of couch dips

5 minutes stretching

Workout

Thursday, April 14th, 9pm

330 Niblick Drive

Summerfield, NC

One hour and 40 minutes


25 minute run (3 miles)

50 sit-ups (volleyball)

One hour of tennis

5 minutes stretching

Workout

Wednesday, April 20th, 9pm

215 Wrenn Memorial Road

Wentworth, NC

One hour and 40 minutes


25 minute run (3 miles)

One hour of tennis

50 sit-ups (volleyball)

5 minutes stretching

Workout

Thursday, April 21st, 2:30pm

215 Wrenn Memorial Road

Wentworth, NC

Two hours and 15 minutes


One hour and 30 minutes of tennis

20 pull ups

40 push ups

50 sit-ups (volleyball)

8 minute run (one mile)

5 minutes stretching

Workout

Monday, April 25th, 9pm

330 Niblick Drive

Summerfield, NC

45 minutes


25 minute run (3 miles)

65 sit ups (volleyball)

5 minutes jumping rope

5 minutes stretching

Workout

Wednesday, April 27th, 9pm

330 Niblick Drive

Summerfield, NC

45 minutes


25 minute run (3 miles)

65 sit ups (volleyball)

5 minutes jumping rope

5 minutes stretching

Workout

Thursday, April 28th, 9pm

330 Niblick Drive

Summerfield, NC

55 minutes


35 minute run (4 miles)

65 sit ups (volleyball)

5 minutes jumping rope

5 minutes stretching

Workout

Friday, April 29th, 8:15pm

330 Niblick Drive

Summerfield, NC

22 minutes


12 minute run (1.5 miles)

5 minutes jumping rope

5 minutes stretching

5k race

Saturday, April 30th, 8am

170 North Carolina 65

Reidsville, NC

23 minutes and 22 seconds run

1st in my age division

7th place out of the everybody