Living Wellness Challenge Form

Name: Luis Estrada-Tafolla

Course: HLAC 1025
Semester: FAll 2018

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?
By the end of the semester I would like to get
to my goal weight which is 190 Lbs.

Measurable. Develop a How will you know when your goal has been
concrete way to track your goal. met?

I’m going to be weighing myself weekly to

know how much I’ve accomplished.

Action-oriented. Having an What steps are you going to take?

action plan allows you to
complete the steps needed to I’m going to set weekly goals on how much I
make your goals a reality. need to weigh for that week

Life-linked. Goals are best
achieved if they work within
your lifestyle and match your
challenges and strengths.
How does this fit your everyday life?
I’m always doing some kind of physical activity
(soccer, wrestling) so it’ll help me improve my
performance.

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?
Continue following a healthy diet and moderate
exercise.
 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 weekend I did “Chest press” and “Dumbbell fly’s” along with multiple other chest workouts.
Total time I spent doing my workout was 1 hour 15 min. The highest RPE I feel like I did was a solid
9.

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?

The exercise felt good, the behaviors I want to continue is to be consistent with doing the
workouts and slowly adding weight as time goes by. Things I would do differently is doing a better
warm up and try doing the exercises in different order. I always try to add a little more weight
every time I come across doing those exercises so by doing so I need to overcome the weight
making it a more challenging workout.
 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?

The sleep and recovery challenge were exactly what I expected. I feel like I can manage my sleep a
little but more knowing how much I lack on it. On the days I have classes I usually only get an
average of 4 hours of sleep due to my work and class schedules. The behaviors I wouldn’t like to
continue Is the lack of sleep I get throughout the week, I’ll try to manage my time more wisely to
avoid staying up all night to finish anything I need the next day. The recovery portion on the other
had was great, using the foam roller really loosened up my body making the recovery process
really smooth.
 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?

It didn’t feel like a big change, I’m used to drinking more than usual amounts of water sometimes
when I need it. I would like to continue drinking a little more water than usual, it felt good knowing
I was actually hydrated. I wouldn’t change anything, drinking more water rather than getting a
sugary drink was a great idea. A challenge I would need to overcome is to actually have a nice big
water bottle in hand and have enough water to drink. I usually don’t have enough water with me
leading to not drinking a good amount of time.
 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.

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?

It felt great doing a new exercise or getting back into old exercises I haven’t done in a while, I
learned I can more than what I thought I can do in those specific exercises. Something I would
change would be focusing on bettering a specific exercise rather than moving on quickly. I need to
focus on the exercise a little more to get better on It.
 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.

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?

The Cardio-respiratory challenge was really easy I do it on a daily basis. I have to be walking all the
time at my work so it just fit in. I want to continue to keep walking for the most part throughout
my day to keep me moving. For the challenge I ended up doing more of a speed walk for the 20
min and see how it changes the tone of everything. Only obstacles I needed to overcome was that
sometimes I needed to stop to talk to someone, so I couldn’t do the continuous 20 minutes.
 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.

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?

For my Muscular Strength and Endurance challenge I chose to the Superman and Push Up for the
first day. For my second day I did the Cobra and Crunches exercises. I usually never do the
Superman and cobra exercise/stretch so doing it in the morning really felt good. The pushups and
crunches really wake you up and get you going in the morning instead of feeling sluggish all
morning. The obstacles I needed to overcome was to actually get up in the morning and do the
exercises because I usually don’t do home workouts.
 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.

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 felt really good afterward doing these stretches because my body is not flexible at all. I’m usually
really stiff when it comes to Mobility so actually stretching for once really helped. I learned that
after about a week or so of stretching you start to feel a little more flexible and a lot less stiff in
your body. I would like to continue stretching as much as possible since I know I need to get more
flexible and better my mobility. The thing I had to overcome was some of the tension pain I had.
Knowing I had to hold the stretch for a minimum of 20 seconds it was hard for me.
 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 Create 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.

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?

What I learned doing the Body Composition challenge was that I was “overweight” on their scale.
My BMI is 30 and my SBMI is 53/70, the recommended SBMI is 30/70 through 39/70. Even though
the scale says that I’m over weight I feel pretty fine about myself. Although I would still like to shed
some weight off.
 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.

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?

In the NEAT challenge I did both park my vehicle further in the parking lot than usual and also
started using the stairs instead of using elevators. I did average approximately 500-800 more steps
during this challenge. I learned that I usually try to avoid doing more when it comes to the
everyday things. The behaviors I want to continue is using the stairs more often I do and avoid
using the elevators if possible. The parking I had to overcome since I’m really used to parking in the
area closest. But eventually I remembered and parked further than usual.
 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.

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 learned that I don’t eat as healthy than I try or thought I would. I tend to start the day off right
eating properly but as the day goes on, I tend to go off and buy a snack (unhealthy) then that turns
into 2 or even 3. A behavior that I want to avoid is going off and buying a bunch of unhealthy
snacks and not getting the right amount of nutrients I really need. The obstacles I need to
overcome is turning to a healthier alternative like eating some fruits or vegetables instead of
getting something at the gas station.
 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.

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?

Stress management is one of the issues I really have a hard time dealing with. Throughout the
challenge I learned that I avoid most of the priorities that I need to do to feel a little less stress free
for the moment instead of accepting the fact that I need to action upon something to actually
relive myself a lot more on my stress and more permanently. I needed to overcome the fact that I
do stress out sometimes without even knowing I do. Acknowledging stress will be a lot simpler to
deal with in the long term rather than letting it sit and build up inside.
 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.

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?

The Body weight and Obesity challenge, throughout my life I was always a little more on the
heavier side. I always tried wearing loose clothing, always pulling my shirt because I felt the
insecurities, had to buy pants that were way longer, so they can fit my waist, all of that plus more
because I never really felt comfortable in my body. Till this day I still try and focus on the pros of
myself rather than the cons. Being judgmental on people was never a problem for me because I
went through some of the same things people go through when it comes to body weight. I never
view a person on their body weight nor never will I focus on pros and how they can thrive from
those.