Name: Christian San Nicolas

Student ID: 934130081

BeWell Assignment #2 (63 points)

Complete the template and Save AS a .pdf file with your name on it.
Upload your typed BeWell #2 by the due date to Canvas. Handwritten assignments =0
We cannot accept emailed assignments.
Late assignments will be penalized as stated in the syllabus.

STEP 1: WELLNESS/WELLBEING (See chapter 1)

State which dimension of wellness/wellbeing you
currently feel most satisfied with this week and WHY?
(1-2 sentences)
I feel like I was able to achieve a lot of
exercising goals I set for myself this week.
Having some extra time in my schedule
allowed me to accomplish some of these
goals

State which dimension of wellness/wellbeing you

currently feel most challenged in this week and WHY?
(1-2 sentences)
I caught a strain of covid and I was unable to
do a lot this past week, outside of small
exercises. It limited me from sticking to my
dieting plan

STEP 2: 4-6 WEEK SMART GOAL CHECK-IN:

A. State your 1-2 sentence SMART
goal that you are currently
working on and/or from your
BeWell #1 assignment (from Step
5A). I will not take the elevator to my room, and instead use stairs as an
alternative till June 10th. I will achieve this every time I enter and exit my
IMPORTANT: Double check that you building where I live. I will measure this through scheduling the number of
meet all SMART components, if not times I have to leave my building a day on a calendar. I am setting this goal
you will need to REVISE your goal because I need to improve my overall physical health.
here. If you aren’t sure, check your
instructors’ feedback/comments from
BeWell #1.

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B. How is your SMART goal going?
(for example: what is going well,
not well, are you tracking the
behavior, etc.). Describe your
progress in 2-3 detailed
sentences.
My smart goal is going well. My progress was impaired due to me having to
quarantine since I got sick, but outside of that, I haven’t relapsed. Not
including external forces, I feel like this goal will definitely help long term and
is very achievable

STEP 3: VIDEO MODULES ON NUTRITION

Watch TWO videos from the list below. After watching the videos/podcast, fill in the table with your detailed
responses. * These videos are fairly good and yet have some inaccuracies/issues. We encourage you to think
about the content with a critical lens and not take all the information at face value.*

Weekly meal prep for healthy eating
Healthy Cooking in the Dorms
Healthy Eating Hacks
Healthy College Grocery Shopping on
a budget
What to Eat in a Dining Hall
Frozen food fan? NPR podcast Misconceptions about health food
Interactive food labels Why I’m a weekday vegetarian
ChemMatters Jamie Oliver’s Sugar Rush:
Documentary
Teach every child about food: Jamie
Oliver
Sugar: Hiding in plain sight

Name the video you Describe the main State WHY you Explain one thing you Explain HOW you can
watched thesis of the video. chose this video. learned or give personal apply the information
(1-2 sentences) (minimum 1 insight/awareness from the video to your
sentence) reinforced from the current life.
video. (Minimum 2 sentences)
(Minimum 2 sentences)
1) Healthy There are many I chose this video Frozen zucchinis and I can apply this info of
Eating snacks that have because I feel as white beans are simple what snacks provide
Hacks many healthful though I need to but very impactful what components so I
benefits, it’s just incorporate components of a snack. can learn to incorporate
about better foods in Also, antioxidants found it in my diet. I can do
understanding what my diet in berries can provide this through making
these beneficial for a very nutrient smoothies or small
components are dense snack bowls
and which snacks
are the most
beneficial for you
2) What to Eat You are able to I chose this video Using this information, I
in a Dining make healthy because I can apply it to my visits
Hall choices at your thought this is an You don’t have to eat to my personal dining
dining hall, you achievable and everything that is halls. This new
don’t have to have helpful video for offered. Avoid drinks information can help me
everything that’s me to utilize in that contain sugars and avoid and look for
offered my own dining artificial sweeteners certain foods not just at
halls my dining halls, but also
in general restaurants

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STEP 4: VIDEO MODULES ON PHYSICAL ACTIVITY
Watch TWO videos from the list below. At least ONE video must be a PARTICIPATE option. After watching/
participating in the videos, fill in the table with your detailed responses. * These videos are fairly good and yet
have some inaccuracies/issues. We encourage you to think about the content with a critical lens and not take all the
information at face value.*

23 and 1/2 hours: What is the single
best thing we can do for our health?
Nilofer Merchant: Got a meeting?
Take a walk
Wendy Suzuki: Exercise and the brain
Essential running technique tips for
proper form and how to run faster
PARTICIPATE in this bodyweight
workout
PARTICIPATE in this 20 Min HIIT
cardio with no equipment
PARTICIPATE in a core-based
workout.
PARTICIPATE in this Tabata workout
PARTICIPATE in this cardio workout
PARTICIPATE in the Wheelchair
Intense core/abs workout
PARTICIPATE in a yoga video from
this website. Varying times and
difficulty levels
PARTICIPATE in a workout exercise of
your choice that is at least 15
minutes in length. You MUST provide
the LINK or App used in your
response. For example: Nike Training
club-NTC or Sworkit. You must state
which app you used. Please note:
Using a running app, like Nike Run
Club NRC does not count*

Name the video you Describe the main State WHY you Explain one thing you Explain HOW you can
watched/participated thesis of the chose this video. learned or give personal apply the information from
in video. (minimum 1 insight/awareness the video to your current
(1-2 sentences) sentence) reinforced from the life.
video. (minimum 2 (minimum 2 sentences)
sentences)
Essential running You can improve I chose this video Landing/putting I can utilize this in my
technique tips for your running by because I feel as pressure on different cardiovascular workouts.
proper form and how utilizing 3 simple if I’m not the parts of your feet can Being able to run for longer
to run faster techniques fastest runner in differentiate your means I’m able to push and
the world and I stamina levels. Another stretch my muscles for
hope to improve thing I learned is that longer, meaning quicker
the way you move your and more efficient muscle
feet/legs on release can gain
impact your momentum
Wendy Suzuki: Exercise can I chose this video The idea of Learning about this
Exercise and the benefit your because I feel like incorporating aerobic information and knowing I
brain mental wellbeing I could exercises in a classroom want to take a dive into
and focus incorporate both for the benefit of better becoming an educator
physical and understanding and focus opens my eyes as to how to
mental workouts was a concept that successfully run a
in my personal caught my eye. The classroom. I’m very
life experiment was also interested in also
done with rats and even incorporating physical
in other species, showed activity close to the times
general improvement of around my classes to get
cognitive activity my blood flowing and brain
ready for learning

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STEP 5: VIDEO MODULES ON SLEEP
Watch TWO videos from the list below. After watching the videos, fill in the table with your detailed
responses. * These videos are fairly good and yet have some inaccuracies/issues. We encourage you to think about the
content with a critical lens and not take all the information at face value.*
6 tips for better sleep The benefits of a good night’s Center of College Sleep: Sleep and
sleep Mental Health
How long should your naps be? Why healthy sleep is crucial for Why sleep is so important?
academic success
Sleep Hygiene: 10 Effective Tips of 5 tips for falling asleep quicker How to get better sleep: 10
Getting a good night’s sleep practical tips to sleep well

Name the video you Describe the main State WHY you Explain one thing you Explain HOW you can
watched thesis of the video. chose this video. learned or give personal apply the information
(1-2 sentences) (minimum 1 insight/awareness from the video to your
sentence) reinforced from the current life.
video. (minimum 2 (minimum 2 sentences)
sentences)
1) How long If you’re to take a I take a lot of I learned about the I know to limit my naps to a
should your nap in the middle naps and for different periods/cycles certain time. I also know to
naps be of a day, make sure different lengths of sleep your body goes make sure I don’t sleep
it’s around 20-30 and hopefully through—If I’m to take a longer than 30 minutes
minutes and no this video will nap, try not to let it go unless I’m going to bed
more/less give me some for more than
clarity 90minutes because it'll
put you under a rem
sleep cycle (deep sleep
cycle)
2) 6 tips for Sleep consistently I chose this video I learned that the I can apply this to my life
better sleep and in a controlled because my sleep setting of the room because I change my
environment to get schedule is very greatly affects your environment in which I
better sleep thrown off. I’m quality of sleep—Little sleep in. I know that I have
trying to do things such as the power to change my
something to fix temperature or lighting temperature and lighting in
that and can affect your quality my room.
hopefully this of sleep
video will help

STEP 6: Complete “Recognizing and Supporting Students in Distress” Training Module (~ 30-
45 minutes) Take this course during the week in case you need technology help from the support team.
1) Go to: https://students-oregonstate.bridgeapp.com/learner/programs/c290939b/enroll to enroll in the program.
You will need to log in with your ONID.
2) Complete training: Recognizing and Supporting Students in Distress (Student to Student) via OSUBridge.

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3) After completion, you will receive a certificate. If you don’t see the certificate right away, you can return to Bridge
main page https://students-oregonstate.bridgeapp.com/and you should see this program is marked as completed for
you. If your Bridge is set as “list view”, the certificate link is underneath the title of the program; If your Bridge is set as
“grid view”, you can click on “details” on the program card and access the certificate from the flyout menu on the right
side of your screen. In either view, you can also click into the program, and retrieve the certificate via the “certificate”
button in the program banner.

IMPORTANT: Content in this training contains information and discussions of mental health and suicide. These topics
are important, but we also realize they are difficult and sensitive. We encourage you to engage with the content as it is
meant to reduce stigma around mental health topics, encourage help-seeking, and empower us all to have supportive
conversations with people in our lives that struggle. However, if this content is not appropriate for you at this time, feel
free to do the alternate portion of Step 6 for this assignment (see Canvas BeWell #2 instructions). If you need support at
any time, please call CAPS at 541-737-2131 or the National Suicide Prevention Lifeline at 1-800-273-TALK.

Instructions for Viewing the Training Module:

The content of this course contains simulations, which takes a little longer to load than courses that are plain text-based.
If you are an Ecampus student and your equipment meets the Ecampus technology requirement, you should be able to
review the course without any problems.

A few technology tips:

a) Take this course during the week in case you need technology help from the support team
b) Recommended browser versions: Chrome 79+, Safari 12+, Firefox 71+, Microsoft IE 11+
c) When you are in the course, if you want to scroll down and the mouse scroll wheel (or laptop touchpad) is not
working, you can use the scroll bar on the right-hand side to scroll down.
d) You should receive a certificate after you go through all modules in the course. If you do not see the certificate
after completion, please contact the Bridge Support team for help.

4) Screenshot: Once finished, take a screenshot of your certificate of completion (click “View Certificate”).
Paste Certificate within the Table below. The certificate MUST contain your personal information AND the
Date of Completion. Can’t find your certificate? Try this: https://students-oregonstate.bridgeapp.com/

NOTE: If you have completed this training previously (over 6 months ago), you may need to complete it again to
refresh yourself with the module contents to answer the questions below. Your completion date will not change, that
is okay.

Insert Certificate Here:

I decided it was best for me to do the alternative assignment

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 Question 6.1: Based on the Training Module you participated in, reflect on the following questions with a
detailed explanation.
Questions Your Responses
1) I decided it was best for me to do 2) I decided it was best for me to do
Explain two (2) things that you the alternative assignment the alternative assignment
learned or were highlighted
through this online training
module.
(2 sentences minimum for each
box).

1) I decided it was best for me to do 2) I decided it was best for me to do

Explain two (2) ways you can use the alternative assignment the alternative assignment
this information in your current
life and/or managing your mental
health/wellbeing?
Alternate question (if needed):
How would someone use this
module information to help with
mental health/wellbeing?

Be specific (2 sentences minimum

for each box)

Step 2: Video Module Reflections

This step will be equivalent to Step 6 (training module), AND question 6.1: Training Based reflections
Based on the 3 videos you viewed, answer the following questions with a detailed explanation.
Questions Video 1 Video 2 Video 3
1. List the name of A new way to help The link between What’s normal anxiety—
the video you young people with inequality and anxiety and what’s an anxiety
watched? their mental health disorder?
2. State the total 6:29 8:30 5:10
time of the video
you viewed.

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3. Describe in 1-2 Young people struggle Studies show that one of The difference between
sentences the with mental health the most important normal anxiety and having
main thesis of the more often than meets determinants of an anxiety disorder are
video you the eye happiness is dependent two separate things—
watched? on the quality of our People who experience
social relationships, our normal anxiety can’t
social environment, out always be diagnosed with
friendships an anxiety disorder
4. Briefly state the I chose this video I chose this video to I chose this video to
reason why you knowing I am in the better understand the better understand the
chose this video. range of young people link between inequality differences between
this video refers to, and and anxiety and get more anxiety disorder and
I watching to hopefully info on the age-old normal anxiety
learn somethings about question of whether
money can buy you
happiness
5. Explain what you I learned that younger I learned that in societies I learned that positive
learned through people who struggle where there are feedback loops are found
this video with with mental health inequalities, the divide with people’s anxiety who
regards to the don’t get their between non-anxious are diagnosed with an
video topic (2-3 problems and anxiety-ridden anxiety disorder. This is
sentences acknowledged or individuals is found very different compared to
minimum). recognized due to the frequently. Inequality someone who has just an
stigma our society does its greatest damage anxious experience
already presents. By to people’s mental health
being able to learn and
destigmatize mental
health, we’d be able to
help a large populous
of the younger
generation
6. In what ways can I can utilize this I can use this information I can utilize this
you use this information to better to benefit my own information to better
information in reflect on the younger wellbeing knowing that analyze and properly
your current life generation in my own my experience of diagnose anxiety within
and/or managing life. I’m able to better inequalities justifies my myself and others. If I
mental acknowledge the fact anxiety surrounding it. understand that my
health/wellbeing? that younger people This information also anxiety isn’t stuck in a
(2-3 sentences) suffer that goes benefits positive feedback loop,
unnoticed by a large then I can feel like I can do
majority, and I can something to help myself
break the stigma and
be more aware.

Final Instructions: Save as a .pdf (recommended).

Upload your assignment to Canvas by the due date.
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Double-check your uploaded document on Canvas for errors.

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