Living Wellness Challenge Form
Name: Jenna Foster
Course: HLAC 1013
Semester: Fall 2018-19
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?
 I want to only eat red meat once or
twice a week.
How will you know when your goal has been
met?
 When I go a week without eating little
to no red meat.
What steps are you going to take?
 Find healthy alternatives to red meat
and not buy it as often.
How does this fit your everyday life?
 This fits because I want to have a
healthier diet to improve my overall
health, and to teach people that you
don’t need red meat to bulk, or lean in
exercising.
How will you maintain your goal long-term?
 I will maintain this goal by not buying
it at the grocery store and to find
healthier, and taster options so I won’t
be tempted to eat it.
 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.

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?

From last week my goal was to cut down on red meat. This week I only ate red meat once and it
was at a family barbecue. It wasn’t as hard as I though it was going to be! I actually found new
recipes with chicken and turkey and would much rather those than red meat. I would definitely
want to continue trying to eat less and less of it, because I feel this can be really beneficial to eat
clean, lean meat. I still love hamburgers and maybe I will eat them on occasion, but I don’t want to
go out of my way to eat red meat anymore.
 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?

On Tuesday, I worked out in the morning and started my day off with a HIIT workout. This included
doing squat jumps, burpees, shoulder press, plank, back lunges, and sprinting in place. This
workout ranges from a 4-6 moderate, to at its highest 8-9. Later Tuesday night after work I worked
out my triceps and shoulders. I did workouts like triceps pushdown, EZ bar skull crushers, and
tricep dips. For shoulders we did front and side raises, shoulder press, and the rear delt machine.
Thursday night, I worked on my chest and did exercises like chest flies, dips, and presses after
work. For this workout I stayed around a 5-6 moderate. I loved working out in the morning and
getting my blood flowing early, it helped my mood and made it a better day. On Tuesday in total I
spent about 3 hours at the gym, and Thursday I spent about an hour and a half.
 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?

The goal for last week was to drink at least 8oz of more water. I am already pretty good at drinking
water but I know I could be drinking more. I have a 40 oz water bottle that I carry around every
day, and I was drinking about 2 of them a day. I decided I was going to set a time frame that the
whole water bottle had to be drank by. I set the times for 11:30am, 4pm, and 9pm so this way I
was drinking 120 oz of water at least every day. This worked really well for me, when 9pm came
around I was filling up my water again and drinking more so I was drinking close to a gallon of
water every day. I noticed my skin actually started to glow a little more and I was sweating more in
my work outs and it felt really good.
 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?

I decided to track my food for a day and see what I can substitute in and out. I actually signed up
for a diet program about a week ago so there isn’t much I would change about it. I eat 5 meals a
day spread out by 4 hours at a time. I start off with a protein shake and a banana. My second meal
is 4oz lean ground turkey, ½ cup brown rice, 1 oz of almonds. Third meal is 4 oz turkey, ½ cup of
quinoa, and 5 asparagus spears. Fourth meal is 4oz chicken breast with 1 cup of broccoli and an
orange. Then my final meal is 4oz turkey breast, 1 cup broccoli and an avocado. I would take out a
cup of broccoli in one of the meals and put in a salad or some other veggies like squash and
zucchini. I would also take out one of the meats and substitute it with some salmon or tilapia. I
love eating this way I have a ton of energy throughout the day and it makes me feel really good
and clean.
 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 first brisk walk I decided to do was when I was at work. I was feeling a little drained and I just
went and got some food so I was full and tired. I took 20 minutes and did a couple of laps around
the buildings. It was nice because it was colder outside so I didn’t sweat but I did get a little hot.
The second walk was on Saturday after a big dinner. We had hamburgers, salmon, and hot dogs,
with pasta salad and some garlic bread. I decided to talk a walk after this to help my body digest
some of the food. It felt really nice afterwards because my stomach didn’t hurt and I felt less full
and tired.
 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?

On the first day I wanted to focus more on my core areas and strengthen them. The first exercise
was bent knee crunches. I did 3 sets of 20 reps. The second exercise was a front plank and I did 2
sets holding them each for 45 seconds. The final one was supermans and I did 3 sets holding each
for 30 seconds. The second day I wanted to focus more on my lower body. Each exercise I did 3
sets of 15 reps. The first one was back lunges, then jumping squats, and finally glute bridges. I like
working out at home better rather than the gym because there is no one watching you or around
you.
 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 did three stretches as suggested and held them all for at least 30 seconds. I have a desk job so I
am sitting most of my day and I tend to have a lot of lower back pain. I decided to do the stretch
when you take your knees to your chest and this felt so good I ended up twisting at the end to get
a deeper stretch. The second one I did was the modified hurdles stretch and this felt really good
too because I was stretching my back, hips, and my legs. The final stretch I decided to do was the
head turn and tilt stretch. I have a pretty stiff neck as well so it was nice to take a second and focus
on stretching it out.
 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?

I took the test and it said I was in the optimal range for health. I put down I wanted to lost 2-3
pounds to lean up a little bit, but it was telling me that would no improve my health status. My
SBMI was 36/70 which again was in the optimal range, and then it guessed my BMI as 22. They just
asked a few simple and short questions to get this info and for me to know that I am on the right
track for a healthy lifestyle.
 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?

For the challenge last week I decided to park far away for 3 days. I go to school 3/5 days and when
I parked far away it didn’t take as much time as I thought it would. It would only take an extra 3-5
minutes to park in the very back as opposed to the front or middle. I wear a fit-bit for a challenge
at work and it helped a lot getting in those steps to park farther away. It was also a pretty nice
week so my body was loving the walk and getting to soak up the last moments of sun. I will keep
doing this so I can get more steps.
 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?

For last week I decided to do the recovery challenge. On Tuesday after my workout I decided to do
a nice stretch and roll out on the foam roller. The next day I felt really good and wasn’t as sore as I
usually am. I also noticed I wasn’t as tight as I usually am when I exercise. Then on Thursday after I
worked out my arms I did a quick roll out and it helped my back and got out some very irritating
knots. I need to try and remember to roll out or stretch more after my workouts because it helps
keep my muscles lose and not as tight.
 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?

For my stressful situation I decided to chose construction. When I go to work there is at least 4
different ways I can get to work and right now 2/4 of those ways include construction. This adds on
at least 5-10 more minutes to my drive when I take either of these ways so I tried the avoid way. I
decided to take a whole new route and time it to see if it is better or worse. It only cut down the
time by a little less than 2 minutes but I didn’t have to wait in traffic just a lot of traffic lights. After
that I have been taking this route since and I think I am going to stick with it until the construction
is gone or they start working on the roads on that route.
 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?

I found myself realizing how much I judge others weight while reading about this module. I want to
start thinking about their genetic makeup, maybe they have a medical condition, or they can have
stuff in their personal life barricading them from making healthy choices. What I can also think
about is what if they are currently trying to improve themselves and are still in the process. I
should never judge someone’s weight unless I know them and what they are going through. I also
need to think about if they are happy and confident the way the look, and if they are, I should be
the one cheering them on.