Living Wellness Challenge Form
Name: Aaron Payne
Course: HLAC 1527-606
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
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.
Measurable. Develop a
concrete way to track your goal.
Action-oriented. Having an
action plan allows you to
complete the steps needed to
make your goals a reality.
Life-linked. Goals are best
achieved if they work within
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.
Response
What do you want to accomplish?
 Graduate college this semester.
 Climb as many peaks as I can!
How will you know when your goal has been
met?
 I will make little sacrifices to make sure
that I am staying on top of my school
work. In December I should have met
all the requirements to graduate!
 Make a list of peaks that I have done
and want to do. Get more friends that
share my passion!
What steps are you going to take?
 I have changed my work schedule
around completely to fit all my classes
in.
 I have joined a couple clubs and plan
on trying to make it out on some of
their adventures!
How does this fit your everyday life?
 It makes it very busy. I need to become
more organized to keep track of all the
assignments and important dates.
 I will stay on top of school and when I
get a free day I will check the event
calendar and go!
How will you maintain your goal long-term?
 As far as education goes, I want to get
the degrees out of the way and then Id
like to keep going for fun.
 I will always love the outdoors. Hiking,
Biking, Running etc.. Id like to meet
more people to keep pushing me and
maybe I could show them a thing or
two.
Living Wellness Challenge Form
 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.
1. The first day; September 5th, I went to the gym for the first time in a while. I spent
almost and hour and a half there. I ran a mile, did 3 Ab workouts, light leg workout
and a back workout. I wanted to kind of do an all-around workout, just to feel a little
better.
2. The second day; September 7th, I went to the gym for an hour. I Ran a mile and then
went on to Abs, then Biceps and Triceps

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.
I put some sod in the back yard too, that was a workout and a half!

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?

I really need to get back into the game! With school and everything I kind of put the gym on the
backburner. I normally hike, bike, and run a lot so I never stopped but going off this experience at
the gym, I need to get back into it. I felt weak! I want to eat healthier and visit the gym a few more
times each week. I need to get over the lazy tendency I have after school. Its probably coming, but
Id add some successful meal or nutritional ideas. Im very interested in doing better at that.
 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

I have found that drinking is hard for me. I always have a Mountain Dew in my hand or a green tea.
But I think I have found the trick. I decided I need to put the Dew down, and drink water. I got me a
cool water bottle—as cool as they can be—and its crazy how much water I drink now. Its about
24oz and I drink about 4 a day.

I do a lot of sports, so it might help to stay properly hydrated.

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.
I want to keep up the 4 water bottles per day and not buy any soda. It might just save me some
money too!

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?

I have learned that I can run on a pretty low amount of sleep. I don’t know if it’s the military or
what but, on the weekends, I do my weekend grave shift on about 4 hours. Sometimes even less. I
do know that recovery and sleep go hand and hand. When Im tired, like everyone else I can be a
little short. I want to get more sleep. If I could get about 5 hours or so that would be good.
 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
I plan on doing the recipes anyways, but I thought it’d be cool to see what I eat. I definitely think I can do better.
My parents eat out A LOT. We have kind of fallen out of the habit of eating at home. I want to get that going again
and incorporate more vegetables. To compensate for the lack of vegies and fruit, I do a multivitamin.
The vegetables that are in the snack is a new thing I’m going to start doing.
 Living Wellness Challenge Form

Calories Carbs Fat P

Breakfast
kcal g g

Yoplait - Yogurt, 1 container 140 22 0

mt. dew - Drink, 12 oz 170 46 0

Add Food
310 68 0
Quick Tools

Lunch

McDonalds - Quarter Pounder With Cheese Meal With Coke, Regular, 1 combo meal 1,100 83 61

Add Food
1,100 83 61
Quick Tools

Dinner

Arby's - French Dip and Swiss, 1 sandwich 540 51 22

Add Food
540 51 22
Quick Tools

Snacks

Carrots, raw, 1 cup chopped 52 12 0

Peas, edible-podded, raw, 1 cup, chopped 41 7 0

Add Food
93 19 0
Quick Tools

Totals 2,043 221 83

Your Daily Goal 3,330 416 111

Remaining 1,287 195 28

 Living Wellness Challenge Form

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?

The water bottle that I got actually made me drink more haha. It was crazy how much water I
drank with that thing. I felt every time I turned around I had to refill it. It feels good to know Im
getting rid of the soda habit. Still have soda, but the water intake is better.
 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

I work weekend graves at L3 Technologies. Every two hours there are patrols that we do. So
Saturday and Sunday I Did A lot of walking. The short patrol takes about 45. The Long takes about 2
hours. Included in that is the time limit of 2 hours and lot of stairs. The 0600 patrol is a signing
patrol. So, that one always get my heart rate up a little.

Sunday afternoon when I got off work, my friend and I hiked Ensign peak. Its only about a mile or
two round trip, but it’s a good work out.

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?

Work is definitely work. My shift has a lot of walking in it. I don’t consider it anything of high
intensity though. The long patrol is about 2 miles so depending how many patrols you do with the
short patrols as well you might walk around 8 miles a night. And hikes whether they are big or
small I will always do them. My favorite hike is the Pfiefferhorn up Little Cottonwood Canyon.
 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

I did the Push ups, Bent leg sit ups, and then the plank. This weekend was a PT test in the military.
That actually consisted of push ups, and Sit ups just like they show in the link. I did 42 pushups, 60 sit
ups, and then a 2 mile run in 12:59.

The plank is what I used to kind of prep for the PT test. I did 30 seconds of the front plank, and them
each side as well.

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.

I went and biked Emigration canyon yesterday, and this weekend I will be hiking to Lake Blanche!

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 love cardio, but you need to take care of yourself. I think, to do what I like to do you need to stay
hydrated. You could be seriously injured if not. Foot ware is also very important. My boots at work
are old and may need some insoles or just replacement. If I am going to walk like I do that is pretty
important.
 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

I did the torso twist and hip stretch, the pectoral and bicep stretch, and the back extension stretch.

I did each side and held them for 20 seconds each. The Torso exercise reminded me of some
military stretch outs.

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?

I learned that I could push myself pretty hard and still pass the PT Test without prepping like I
should have. I Love working out and this made me want to get back into it more. The planks are
fun, and they are the best core strength work outs!
 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

I did the BMI check and things seem to be good. The score was 23 and in all the categories it had a
suggestion and it explained it all. I have an issue with the 5 servings of fruits and vegies though. That
would be hard for me.

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?

The stretches I chose always feel good. There are a few exercises in the military that they are
similar to. I like to do planks as well since they are one of the best core strength workouts out
there. I think that I need to do more stretching before and after my workouts.
 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

So just by the way I have been for a long time I park pretty far out any ways so I chose that and the
stairs. Im using a app on my phone to keep track of my steps for a couple days while here at work
and just my regular day-to-day activities. I have been taking the elevator a lot more since Ive been
doing my new walking shift. But I am going to get back in the habit of using the stairs.

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?

It was kind of interesting to look at that. In a few aspects it made me feel good, but it pointed out
that I need to eat WAY better than I am. That’s a good thing though, it showed me a few ways to
improve and now I’d like to try and act on it. Drink water, eat more healthy foods, and exercise
more. A lot of the results were in the green so If I could just continue to do what I’m doing then I
think I’d be good.
 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

I use the foam roll for my knee. I try to do it a few times a week, maybe more when I do a hike or
something, For this assignment I did it two consecutive days instead or every other day or so. Its
not the most fun thing to do most of the time but it helps.

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?

That was a cool assignment. I started taking the stairs more and counting steps. The other day at
work I almost hit 20.000 steps. It was 19,977 I think. So now its kind of a competition. I found I can
set goals in the health app so next time I should do that and try to beat the new goals
 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

School is stressful sometimes, and work doesn’t make it any better. So I am going to get my degree,
and my clearance from the military and hopefully get a better job. This December if I pass all my
classes I will have my associates.
To combat my stress, I am going to exercise more, and accept what I have to do to complete
my school. I am going to organize myself and get stuff done.

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?

Keeping up at eating healthy can be hard. I try to eat cheap salads when I can but that’s not all the
time. I do notice when I eat healthy, that I do feel better. I think you don’t have to go all crazy and
spend a lot of money to do so. There are ways to eat healthy on a budget. I still strive to eat
healthy and keep my health in focus.
 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

I think that nobody should ever judge anyone. I have seen body builders that “look” heavy but could
lift like close to 400 pounds; and gymnasts that might not look like that perfect figure girl, but in
reality, is more athletic than anyone I’ve ever known. People have different bodies and hobbies.

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?

Exercising always helps, and getting enough sleep helps more. Although it sometimes feels like I
don’t get enough sleep. I have been writing things down more and getting things done. So I will
continue to try and be better organized. I think that there are many ways that one can reduce
stress. My only hard times were when I didn’t have the drive to get stuff done. Then it made me
do assignments last minute. Got to stop that.
 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?