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PERSONAL WELLNESS PLAN

Personal Wellness Plan

Lindsay Underhill

University of Mount Olive

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PERSONAL WELLNESS PLAN

Self-Reflection

After reviewing my journal entries, I have found that while my diet is better than it was at
one time, I still have room for improvement. I have been on weight watchers (loosely) since
January, and my diet habits are much improved, but I could still use more fresh fruits and
veggies in my diet. I think that cutting down on the diet soda and drinking more water would
also be beneficial in my journey to holistic health.

My diet wasn’t too bad in my journal entries, but I do not exercise the way that I should. I
feel that I am fairly active- I work long shifts at the pharmacy, so I am on my feet all day, and I
like to take my dog on walks in the evenings. I think that a more regular exercise regimen with
weight training would be very good for my health.

Nutritional Information

I calculated my BEE number and found that to maintain my current weight, I should be
eating right around 1800 calories per day. I think that based on my journal entries I am close to
that range. Like I said, I have been using the weight watchers app for a few months, which helps
me to keep track of what I am eating each day and helps me to be accountable.

Goals

My first goal is to add more fruits and veggies to my diet. I am pretty good about eating
fruits and vegetables as snacks, but that leaves me only getting a couple of servings a day. I will
start adding more servings of fruits and veggies at mealtimes to make sure I am getting at least 5
servings per day, which is the recommended amount from the USDA.

My second goal is to drink more water. On the average day, I drink around 3-4 bottles of
water, which is around 50-70 oz. I would love to make this 90 oz a day because you can never be
too hydrated.

My last goal is to be more active. It is difficult for me to find time to exercise regularly
because of school and work but exercising 2-3 times weekly would be great for my body and
bring so many health benefits.

Plan of Action

To eat more fruits and veggies, I will start eating at least one serving of a fruit and a
vegetable during all meals and snacks. I usually don’t eat breakfast, other than a cup of coffee
because eating a heavy breakfast just makes me feel groggy instead of energized. For example,
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PERSONAL WELLNESS PLAN

during lunch, I could add a side salad or vegetables and dip to my entrée. For snacks or dessert, I
could eat fresh fruit. During dinner, I could add steamed vegetables as a side to my meal.

To encourage myself to drink more water, I could download an app that helps me to keep
up with my daily water intake and keeps me accountable. There are several apps that I could
download on my phone, like “Water Reminder” and “My Water.” Another way to encourage
myself to drink more water would be to buy a cute water bottle that would keep my water cool
and that I wouldn’t mind carrying around with me all day. Plus, this would also help me cut
down on waste by preventing me from using disposable plastic water bottles. Win-win!

Lastly, to encourage myself to start a new workout regimen, I could use a workout buddy.
Me and my mom joined weight watchers at the same time and helping each other stay
accountable has made our health journey so much easier. My mom exercises by walking every
day. I think that joining her would be a great way to ease into the process of starting an exercise
regimen. Once I get into the rhythm of things, maybe I could even include a little bit of strength
training with my brother’s weight set.