Exercise & Diet - David LeMaster

> ## "Adults who are physically active are healthier, feel better, and are less likely to develop many chronic diseases than are adults who are inactive." > **HHS & USDA** 2025 > [Dietary Guidelines for Americans, 2020–2025](https://www.dietaryguidelines.gov/) # 1 SMART Goals SMART Goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. Create actionable processes that works with you. My use case? Exercise. > **Specific** > I'd like to incorporate regular exercise during weekdays and increase my body weight. > **Measurable** > I'll enhance my progress by tracking the number of sets and reps I can perform while incrementing them within reasonable means as I become stronger. By using a fitness app, I can make informed meal portions and consider my calorie intake daily until I create a more balanced diet through my own adjusted meal plan. > **Achievable** > By learning more about exercise through calisthenics only, I can start without the need for kits or equipment to readily satisfy a healthy exercise routine each week. > **Relevant** > I recognize, personally, the health benefits of not being underweight. By leveraging a more active lifestyle supplied with better eating habits, I'll get to take advantage of improved energy, coordination, and physical health. > **Time-Bound** > I'm up for the challenge and will set out to successfully incorporate calisthenics as part of my everyday routine by January 2026. # 2 Weekly Calisthenics Split For reference on form, the name for each visits a YouTube Shorts over best practices. Reference: **BetterMe** [How Many Days a Week Should I Do Calisthenics?](https://betterme.world/articles/5-day-calisthenics-workout/) ## 2.1 Monday, Full Body | Warm-Up | Workout | Cool-Down | | - | - | - | | [Jumping Jacks](https://youtube.com/shorts/g03AajXXbHE?si=9VQcIwZLGE_xB29X) 2 min [Arm Circles](https://youtube.com/shorts/lzR7tzI1JUI?si=1pRLN1viCbu9KBeA) 1 min, each direction [Leg Swings](https://youtube.com/shorts/7YMIIpxHJEc?si=kCkkH1Ng0iooNVaA) 1 min, each leg | [Push-Ups](https://youtube.com/shorts/GHJgsTIW_bQ?si=QAVdNfc_Gzfa8wHh) 3 sets of 10 reps [Squats](https://youtube.com/shorts/CsPAsICeRsM?si=0-2Rj1zxaM67NXl9) 3 sets of 15 reps [Plank](https://youtube.com/shorts/j6WVxGJZv5Y?si=QwL9P5JKqEAkRupr) 3 sets of 30 sec [Mountain Climbers](https://youtube.com/shorts/K3Xt4QH4b-U?si=hVKq0oxkzl2qrxn9) 3 sets of 20 reps (10 each leg) [Burpees](https://youtube.com/shorts/gYiE_2BtSTg?si=V6NJjyZ5Geob9_nY) 3 sets of 10 reps| [Forward-Fold Stretch](https://youtube.com/shorts/TajjyfXvTtM?si=sMKBtv_nnnnAelmT) 1 min [Child's Pose](https://youtube.com/shorts/QHTDpAMxj90?si=zPb_OUnrjcMEl0cq) 1 min [Quad Stretch](https://youtube.com/shorts/aNXGOpP37CY?si=jAGAFCkofedVGkNp) 1 min, each leg ## 2.2 Tuesday, Upper Body | Warm-Up | Workout | Cool-Down | | - | - | - | | [Arm Swings](https://youtube.com/shorts/Vr8G8IR8wvo?si=kWE4A9IH43cLj7V1) 1 min [Shoulder Rolls](https://youtube.com/shorts/A7kgx8gGmPA?si=glXuKdjXbcHfWmFi) 1 min, each direction [High Knees](https://youtube.com/shorts/EasATkAfe_o?si=loKMcDKWbKxLmM3m) 2 min | [Incline Push-Ups](https://youtube.com/shorts/Mc-Kdwnx_M8?si=mESRUMqhUKOZCXv5) 3 sets of 12 reps [Chair Tricep Dips](https://youtube.com/shorts/thx13oPVK5c?si=cLzoZ6Ju1oDVelpB) 3 sets of 10 reps [Pike Push-Ups](https://youtube.com/shorts/RmKUhj62_9c?si=FN1QaqaM90DBAAdr) 3 sets of 8 reps [Plank Shoulder Taps](https://youtube.com/shorts/eyeuugrpLYA?si=llfwaXEzUO_wR33N) 3 sets of 20 reps (10 each shoulder) [Superman](https://youtube.com/shorts/ZH0FS5Gp_eg?si=y8MlyN2MwP2wf-EA) 3 sets of 15 reps | [Cross-Body Shoulder Stretch](https://youtube.com/shorts/dl0V2yhhSWs?si=Dsh2ZOs9SthR8vQA) 1 min, each arm > [Tricep Stretch](https://youtube.com/shorts/_IOHtPSYGbk?si=g0oriWVG3M-1lcV5) > 1 minute, each arm > [Cat-Cow Stretch](https://youtube.com/shorts/0F3lQFGk4RM?si=LTmGKakQALtdxHh4) > 1 minute ## 2.3 Wednesday, Lower Body ### Warm-up > [Marching in Place]() > 2 minutes > [Hip Circles]() > 1 minute, each direction > [Bodyweight Lunges]() > 1 minute ### Workout > [Lunges]() > 3 sets of 12 reps, each leg > [Glute Bridges]() > 3 sets of 15 reps > [Calf Raises]() > 3 sets of 20 reps > [Wall Sit]() > 3 sets of 30 seconds > [Side Lunges]() > 3 sets of 10 reps, each side ### Cool-down > [Hamstring Stretch]() > 1 minute, each leg > [Figure Four Stretch]() > 1 minute, each leg > [Butterfly Stretch*]() > 1 minute ## 2.4 Thursday, Core ### Warm-up > [Torso Twists]() > 1 minute > [Standing Side Bends]() > 1 minute, each side > [Jumping Jacks]() > 2 minutes ### Workout > [Crunches]() > 3 sets of 15 reps > [Leg Raises]() > 3 sets of 12 reps > [Russian Twists]() > 3 sets of 20 reps (10 each side) > [Bicycle Crunches]() > 3 sets of 20 reps (10 each side) > [Hollow Body Hold]() > 3 sets of 20 seconds ### Cool-down > [Cobra Stretch]() > 1 minute > [Child’s Pose]() > 1 minute > [Seated Forward Fold]() > 1 minute ## 2.5 Friday, Active Recovery ### Warm-up > [Light Jogging in Place]() > 2 minutes > [Arm Circles]() > 1 minute, each direction > [Leg Swings]() > 1 minute, each leg ### Workout > [Gentle Yoga Flow]() (Sun Salutation) > 10 minutes > [Walking or Light Jogging]() > 20 minutes > [Dynamic Stretching]() > 10 minutes ### Cool-down > [Deep Breathing Exercises]() > 2 minutes > [Neck Stretches]() > 1 minute, each side > [Full Body Stretch]() > 1 minute # 3 Diet Research > ## "Many individuals enter the adult life stage with an unhealthy dietary pattern already established from the childhood and adolescent years." > **HHS & USDA** > [Dietary Guidelines for Americans, 2020–2025](https://www.dietaryguidelines.gov/) "With a majority of adults in the United States living with 1 or more chronic diseases, it is necessary to address misinformation and to work to increase adherence to the DGA." **de Jesus & Colleagues** [Addressing misinformation about the Dietary Guidelines for Americans](https://www.sciencedirect.com/science/article/pii/S0002916524002806?via%3Dihubz) ## 3.1 Food Category Examples ### Vegetables - **Dark-Green Vegetables:** All fresh, frozen, and canned darkgreen leafy vegetables and broccoli, cooked or raw: for example, amaranth leaves, bok choy, broccoli, chamnamul, chard, collards, kale, mustard greens, poke greens, romaine lettuce, spinach, taro leaves, turnip greens, and watercress. - **Red and Orange Vegetables:** All fresh, frozen, and canned red and orange vegetables or juice, cooked or raw: for example, calabaza, carrots, red or orange bell peppers, sweet potatoes, tomatoes, 100% tomato juice, and winter squash. - **Beans, Peas, Lentils:** All cooked from dry or canned beans, peas, chickpeas, and lentils: for example, black beans, black-eyed peas, bayo beans, chickpeas (garbanzo beans), edamame, kidney beans, lentils, lima beans, mung beans, pigeon peas, pinto beans, and split peas. Does not include green beans or green peas. - **Starchy Vegetables:** All fresh, frozen, and canned starchy vegetables: for example, breadfruit, burdock root, cassava, corn, jicama, lotus root, lima beans, plantains, white potatoes, salsify, taro root (dasheen or yautia), water chestnuts, yam, and yucca. ### Fruit - **All fresh, frozen, canned, and dried fruits and 100% fruit juices:** for example, apples, Asian pears, bananas, berries (e.g., blackberries, blueberries, currants, huckleberries, kiwifruit, mulberries, raspberries, and strawberries); citrus fruit (e.g., calamondin, grapefruit, lemons, limes, oranges, and pomelos); cherries, dates, figs, grapes, guava, jackfruit, lychee, mangoes, melons (e.g., cantaloupe, casaba, honeydew, and watermelon); nectarines, papaya, peaches, pears, persimmons, pineapple, plums, pomegranates, raisins, rhubarb, sapote, and soursop. ### Grains - **Whole grains:** All whole-grain products and whole grains used as ingredients: for example, amaranth, barley (not pearled), ==brown rice==, buckwheat, bulgur, millet, oats, popcorn, quinoa, dark rye, whole-grain cornmeal, whole-wheat bread, whole-wheat chapati, whole-grain cereals and crackers, and wild rice. - **Refined grains:** All refined-grain products and refined grains used as ingredients: for example, white breads, refined-grain cereals and crackers, corn grits, cream of rice, cream of wheat, barley (pearled), masa, pasta, and white rice. Refinedgrain choices should be enriched.* ### Dairy and Fortified Soy Alternatives - All fluid, dry, or evaporated milk, including lactose-free and lactose-reduced products and fortified soy beverages (soy milk), buttermilk, yogurt, kefir, frozen yogurt, dairy desserts, and cheeses. Most choices should be fat-free or low-fat. Cream, sour cream, and cream cheese are not included due to their low calcium content. ### Protein Foods - **Meats, Poultry, Eggs:** Meats include beef, goat, lamb, pork, and game meat (e.g., bison, moose, elk, deer). Poultry includes ==chicken==, Cornish hens, duck, game birds (e.g., ostrich, pheasant, and quail), goose, and turkey. Organ meats include chitterlings, giblets, gizzard, liver, sweetbreads, tongue, and tripe. Eggs include chicken eggs and other birds’ eggs. Meats and poultry should be lean or low-fat. - **Seafood:** Seafood examples that are lower in methylmercury include: anchovy, black sea bass, catfish, clams, cod, crab, crawfish, flounder, haddock, hake, herring, lobster, mullet, oyster, perch, pollock, salmon, sardine, scallop, shrimp, sole, squid, tilapia, freshwater trout, light tuna, and whiting. - **Nuts, Seeds, Soy Products:** Nuts and seeds include all nuts (tree nuts and peanuts), nut butters, seeds (e.g., chia, flax, pumpkin, sesame, and sunflower), and seed butters (e.g., sesame or tahini and sunflower). Soy includes tofu, tempeh, and products made from soy flour, soy protein isolate, and soy concentrate. Nuts should be unsalted. ## My Category Picks and Meals ### Whole Fruit - Apples - Asian Pears - Bananas - Blackberries - Blueberries - Raspberries - Strawberries - Kiwifruit - Lemons - Limes - Oranges - Cherries - Cantaloupe ### Whole Grain - Brown Rice - Dark Rye - Whole-Wheat Bread ### Lean Protein - Skinless Chicken - Turkey Breast - Beef - Chicken Eggs ### Red and Orange Veggies - Red Bell Peppers - Orange Bell Peppers ### Starchy Veggies - Corn - White Potatoes Whole grain like brown rice with lean poultry like skinless chicken and turkey breast would be great. Now it's including other food categories, and incorporating them into different meals each day to obtain a well-rounded diet each week.