Living Wellness Challenge Form

Name: Michelle Silva

Course: HALC-1054
Semester: Fall

Module 1: Physical Wellness

Instructions: This first week we will focus on writing SMALL goals. Use the template below, pick one goal you
would like to work on and write it using the SMALL format in the Response column below. Implement your goal
for the week and be prepared to write a brief reflection in next week’s assignment.

Acronym Description Response

Self-selected. Your goals should
be your own. Choose goals that
fit into your life and only change
behaviors that you are willing to
negotiate. Be realistic.
What do you want to accomplish? I would like
to make it a habit to walk 30 min with my dogs
every other day.

Measurable. Develop a How will you know when your goal has been
concrete way to track your goal. met? I will mark it on a calendar and put a x on
the days that I do it.

Action-oriented. Having an What steps are you going to take? My dogs are
action plan allows you to my action plan. They love walks and I need to
complete the steps needed to do this for them and me.
make your goals a reality.

Life-linked. Goals are best How does this fit your everyday life? I could
achieved if they work within plan to do this after dinner every other night.
your lifestyle and match your
challenges and strengths.

Long-term. You want to be
healthy for life so any changes
you consider should be
something you could see yourself
doing over the long term.
How will you maintain your goal long-term?
I workout at a gym called strength and
conditioning. It’s a class type gym. I love it a
lot. I haven’t been able to go lately. Life has
got in the way. I would like to start going again.
Two days a week. Eating well is also hard for
me. The planning and prep it takes.
 Living Wellness Challenge Form
Module 2: Exercise
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Exercise 2 times this week. Indicate the exercise you completed, the length of time you spent
exercising, and the highest RPE you reached during your workout. (If you forgot what RPE is, go to
the Canvas page, “What to Expect With Exercise”) Also, If you don’t normally exercise, then just
start with something small and manageable.

This week I hiked with my friends for hour and a half on Sunday. I also have been walking my dogs
every other day for about 30 minutes. They love it, benefits them and me.

or Create Your Own Challenge

Write your own challenge for the week that focuses on exercise. This challenge should be something you’ll do on at
least two separate days during the week. Be sure to be specific about what you will do.
.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Physical Wellness challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?

My eating this week has gotten better. I have cooked more dinners at home. I made lettuce wraps
one night and I made fish another night. Its what I eat in-between that I need to pay more attention
to. I have been walking my dogs more and trying to add fun things in like hiking which I love. I still
need to get back the gym I love. My challenge for myself this week will to at least get there one day
this week.
 Living Wellness Challenge Form
Module 3: Hydration
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Even though there are several ways to hydrate, let’s focus on drinking more water. For this
challenge, drink at least 8 oz more water than you normally drink for at least four days. One way to
do this would be to substitute out a sugary drink and instead have water. Or you can consider
carrying around a bottle of water that you can drink throughout the day.

or Create Your Own Challenge

Write your own challenge for the week that focuses on hydration. This challenge should be something you’ll do on
at least two separate days during the week. Be sure to be specific about what you will do.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Sleep and Recovery challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?
 Living Wellness Challenge Form
Module 4: Nutrition
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Keep track of the food you eat for a day and see what you can substitute out and what you can
substitute in. To help you with this, consider downloading a food tracking app like MyFitnessPal.
See this article for more suggestions.

Or

Pick at least three recipes from the Good and Cheap recipe book to make and eat.

or Create Your Own Challenge

Write your own challenge for the week that focuses on nutrition. This challenge should be something you’ll do on at
least two separate days during the week. Be sure to be specific about what you will do.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Hydration challenge from last week. Consider answering
some or all of the following questions: How did it feel? What did you learn about yourself? What behaviors do you
want to continue? What would you change if you did the challenge again? What obstacles did you need to overcome
to complete the challenge?

I drink plenty enough of water. I didn’t get to try some of the receipts from the good and cheap
book. I will try again this week. I don’t drink anything other then water and coffee. Sometimes
drinks with my friends. I’m low on sodium doctor recommended I eat more salt?
 Living Wellness Challenge Form
Module 5: Cardio-Respiratory Health
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Do two brisk walks on two separate days. Each walk should be at least 20 minutes. The goal is to
increase your heart rate so that you feel your heart beating a little faster, which also means your
breathing will be more labored.

I will walk my dogs this week.

or Create Your Own Challenge

Write your own challenge for the week that focuses on cardio-respiratory health. This challenge should be
something you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Exercise challenge from last week. Consider answering some
or all of the following questions: How did it feel? What did you learn about yourself? What behaviors do you want
to continue? What would you change if you did the challenge again? What obstacles did you need to overcome to
complete the challenge?

This week’s challenge was hard for me. I’m not a planner and to have meals that you need to cook
on a week that you have no time is hard. I failed this challenge. I will try to incorrupt in with next
weeks challenge. I did look over the cook book and thought some of the recipe’s looked great. I
will try them this week.
 Living Wellness Challenge Form
Module 6: Muscular Strength and Endurance
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

If you haven’t already done so, read over the article Top 25 At-Home Exercises and choose at least
three different exercises to do on two separate days. The exercises you do on the second day
should be different from the first day. Do 8-20 reps for each exercise.

I will do three of the exercises on 2 different days. Supermans, planks, standing raises.

or Create Your Own Challenge

Write your own challenge for the week that focuses on muscular strength and endurance. This challenge should be
something you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Cardio-respiratory Health challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?

I walked my dogs this week. They loved it. I walked faster then normal and got my heart rate up. I
have an apple watch and it said we went 1 and half miles. I live by a middle school, which has a big
area for my dogs to run. We ran around and played and had fun. We did this 3 times this past
week and it was good for all of us. Time is the biggest problem for me. Exercise always makes me
feel better mentally. So I need to find the time to do it more.
 Living Wellness Challenge Form
Module 7: Flexibility and Mobility
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Try three stretches from the videos included on the How to Improve Your Flexibility page. Record
which stretches you completed and how long you held the stretch. Try holding it so that you feel a
gentle stretch for at least 20-60 seconds.

or Create Your Own Challenge

Write your own challenge for the week that focuses on flexibility and mobility. This challenge should be something
you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.
I will do three of the stretches from the videos. I liked the low back to knee stretch. I liked the side
stretch and the arm and leg stretches. I will do these for my challenges this week.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Muscular Strength and Endurance challenge from last week.
Consider answering some or all of the following questions: How did it feel? What did you learn about yourself?
What behaviors do you want to continue? What would you change if you did the challenge again? What obstacles
did you need to overcome to complete the challenge?
 Living Wellness Challenge Form
Module 8: Body Composition
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Using the BMI calculator on smartbmicalculator.com, calculate your BMI and indicate your health
risk.
I took the BMI challenge and I’m 24. Which is what I have been told before. It means that I’m in
the good range as long as I’m not eating bad and stay active.

or Create Your Own Challenge

Write your own challenge for the week that focuses on body composition. This challenge should be something
you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Flexibility and Mobility challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?

I love to stretch. The stretches I chose this week were good. I did them almost everyday. After this
weeks workouts I needed this challenge. I really enjoyed this challenged this week.
 Living Wellness Challenge Form
Module 9: NEAT (Non-Exercise Activity Thermogenesis)
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Since the idea behind NEAT is to find more ways to incorporate movement throughout your day,
select one of the three suggested challenges to complete:
 Take the stairs instead of the elevator for at least three days, or
 Park in far-away parking spaces so that you walk more for at least three days, or
Use a step-counting app or device (like Fitbit) to count and increase your steps for at least three
days. You should track your regular steps for one day, then increase your steps by at least 1000
steps for the next two days. (Check out this article about different apps to use. You may want to
specifically look into using Accupedo or Pedometer++.)

or Crerate Your Own Challenge

Write your own challenge for the week that focuses on the NEAT principle. This challenge should be something
you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.
I will try to park further away at school. I will choose to use the stairs. I always clean my own
house. I have an apple watch so I can tract my steps this week.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Body Composition challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?

I learned that I’m 24 with BMI. It says I’m in the healthy range. I don’t know if this is right. I don’t
feel like it should be. I would like to lose a few pound and gain some mussel. I guess I should be
happy with it.
 Living Wellness Challenge Form
Module 10: Sleep and Recovery
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Bedtime challenge: Track your sleep times and routines for three days and write what changes you
can make to improve your sleep quality and quantity. (For example, you may want to not be on a
computer or smartphone in the half-hour before you go to bed.)

Or

Recovery challenge: Use a foam roller (these are available in the LAC gym) or a tennis ball to do
myofascial release for at least two days.

or Create Your Own Challenge

Write your own challenge for the week that focuses on sleep and recovery. This challenge should be something
you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.
I will try and make a sleep schedule. I will try and go to bed at the same time every night. This is
going to be a tough one for me. I have had sleep problems for years. I have a hard time falling
asleep and staying asleep.

Reflection from Last Week

In 3-5 sentences, write about your experience with the NEAT challenge from last week. Consider answering some
or all of the following questions: How did it feel? What did you learn about yourself? What behaviors do you want
to continue? What would you change if you did the challenge again? What obstacles did you need to overcome to
complete the challenge?

Last week I took the stairs everywhere I went. I also parked far away from the stores that I went
to. I also tracked my steps with my apple watch. On average I took around 10,000 steps a day. I
also do my house work and yard work.
 Living Wellness Challenge Form
Module 11: Stress Management
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Choose one of the 4A’s (avoid, alter, adapt, or accept) and apply it to a stressful situation you’re
currently experiencing. Using one of these four principles, write the small change you plan to make
to change the way you think about or respond to the situation and then implement it on one day
during the week. (See the “Healthy Ways to Manage Your Stress page in Canvas if you forgot what
the 4A’s are.)

or Create Your Own Challenge

Write your own challenge for the week that focuses on stress management. This challenge should be something
you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.

I’m going to tell my son two times that its time to get up for school. If he doesn’t get up he needs to
get himself to school. If he doesn’t get to school that day, then he will have to go to another school.
I have stressed out too much over this in the last couple of years.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Nutrition challenge from last week. Consider answering some
or all of the following questions: How did it feel? What did you learn about yourself? What behaviors do you want
to continue? What would you change if you did the challenge again? What obstacles did you need to overcome to
complete the challenge?

I tried to go to bed at the same time every night. I also tried to get up at the same time every
morning. I have a child who wants to stay up all night, so I get up at 1:00 am to make sure he’s
asleep. Then I get up at 6:00 to get him and me up for school. Its hard because on the weekend I
wanted to sleep in so bad. This challenge was hard.
 Living Wellness Challenge Form
Module 12: Body Weight and Obesity
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Write a reflection on how you can improve how you view your own and/or others’ body weight. In
other words, what do you need to take into consideration so that you are less judgmental and more
understanding of yourself and/or others?

or Create Your Own Challenge

Write your own challenge for the week that focuses on body weight. This challenge should be something you’ll do
on at least two separate days during the week. Be sure to be specific about what you will do.
I will take into consideration that weight can be genetic and environmental and people can seem to
be over weight and they’re still healthy. I have concerns for myself with weight and being healthy.
It’s easy to not eat healthy and it’s easy to be lazy and not work out. I will try this week and not be
hard on myself and eat better. I will also not stereotype people. I usually don’t do that anyway. I
might have done that more when I was younger.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Stress Management challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?

My goal last week was to not stress so much with my son. He hates school and doesn’t like to go.
It makes me so stressed out and it takes all my energy. Last week I told him he needs to get up and
if he doesn’t he will have to get himself to school. I think one morning I missed this class because I
was so upset with him. He did get to school for half days all week. I know it doesn’t sound good,
but its better then nothing. I’m hoping for it to get better every week. I’m trying not to stress out
about it and put it on him. Teenagers!!
 Living Wellness Challenge Form
Module 13: Preventing Chronic Disease
Instructions: First, complete the suggested challenge or create your own challenge. Next, fill out a reflection on the
assignment from last week.

Suggested Challenge

Ask a family member about your family’s history of diabetes, heart disease, and cancer.

Or

Incorporate one prevention idea that was discussed in the module.

or Create Your Own Challenge

Write your own challenge for the week that focuses on preventing chronic disease. This challenge should be
something you’ll do on at least two separate days during the week. Be sure to be specific about what you will do.

My mom and dad have high blood pressure and cholesterol. My dad just recently had 6-way bypass
surgery, during which they found out he had diabetes. It’s been fun trying to find things for him to
eat. He said, “Just give me some cardboard.” My parents never worked out. My mom has always
had a job where she was always on her feet moving around. I think that has helped her. My dad I
don’t think has ever worked out in his life. This could be the problem. He’s working out now!! Not
on his own, because he has to doctors orders. Physical therapy every day.

Reflection from Last Week

In 3-5 sentences, write about your experience with the Body Weight and Obesity challenge from last week. Consider
answering some or all of the following questions: How did it feel? What did you learn about yourself? What
behaviors do you want to continue? What would you change if you did the challenge again? What obstacles did you
need to overcome to complete the challenge?

I have found that it is hard for me to eat healthy. I have to also say it was thanksgiving. I tried to
go to the store more and have healthy dinners, but it’s hard to do everyday. I’m not over weight
and not obese, but I could eat better that’s a fact. I have to make it more of a priority for me and
my family.