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Living Wellness Challenge Form

Name: Sarah Fernandez 


Course: Zumba 

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  What do you want to accomplish? Will be to 
be your own. Choose goals that  pass all my classes, do to assignments on time, 
fit into your life and only change  and not to be stressed about them.  
behaviors that you are willing to 
negotiate. Be realistic.  

Measurable. ​Develop a  How will you know when your goal has been 
concrete way to track your goal.   met? I will know when I keep checking up on 
my grades. Going on canvas once I am done 
with my classes and checking what assignments 
are due that week.  

Action-oriented.​ Having an  What steps are you going to take? I am going to 
action plan allows you to  write all the dates that are important. Making a 
complete the steps needed to  plan schedule for myself and my class so I wont 
make your goals a reality.   be behind.  

Life-linked.​ Goals are best  How does this fit your everyday life? This fits 
achieved if they work within  because I try to be on organized person, and 
your lifestyle and match your  having a schedule and notes to write down what 
challenges and strengths.   I need will help out to accomplish my goals.  

Long-term.​ You want to be  How will you maintain your goal long-term? I 
healthy for life so any changes  will maintain it because I take school seriously, 
you consider should be  and because since it is my goal I want to make 
something you could see yourself  sure I can make it a long term goal as well. Not 
doing over the long term.   just a short term goal.  
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

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?  

My experience with the Physical Wellness challenge was that it felt good. I used to play a lot of sports 
growing up, and I am use to getting a good exercise. What I learned was that I can still practice while doing sports, 
the exercise that I did was playing basketball. I learned that If I was getting tired I could of just dibble to ball to 
catch my breath. I still want to continue playing, and even if it has been awhile the behavior that I need to have is 
that I can always improve. I would add a different sport if I can change it, one week basketball and the other 
exercise would have been soccer. The obstacles that I experience and that I have always had was with sports asthma. 
In overall, it was a good challenge. 

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.  
Living Wellness Challenge Form
Suggested Challenge

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?  

 
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

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?  

 
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

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?  

 
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

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?   

Doing the cardio respiratory health challenge felt good. Trying to get that heart rate up and controlling it. With the 
two brisk walks they were manageable for the heart rate. I would do the challenge again and maybe trying to do jogs 
or runs instead of the brisk walks. I didn’t face any obstacles because I am use to walking a lot either fast or slow.  

 
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

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? With the muscular strength challenge it felt good. Being able 
to pick 2 to 3 exercises to do, the one that I chose were to do the push ups, crunches, and plank. I switch 
throughout the days and did about 20 reps and for the plank I did it by seconds. I would do this challenge again and 
pick different exercises to do.

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
Living Wellness Challenge Form

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?  

With my stretches the thing that I did was I did the stretches that I felt comfortable with. Towards the end I would 
do stretches that was a little difficult and to see how long I can do it for. With the stretches for my arms I did about 
40 secs on each side. With the leg stretches I would have to do about 20 secs for those. It felt good doing them I 
would just have to do them longer.  
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

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? Doing to BMI was kind of different because there were somethings 
that will not lead to exact measurements. Doing it I found that my BMI is moderate. I think what I can do 
differently is trying to found how I eat if it is reduced or a low fat one. I just thought it was interesting learning 
about it.  

 
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

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?  

With the NEAT challenge I was use to doing that. I have always took the stair instead of the elevator. It is a good 
idea and it feels good after an exercise as well to just push yourself a little bit more. The thing that I would change is 
to stop guessing about it and just to continue always taking the stairs instead of the elevator. As well as parking I am 
use to parking far, for different reasons but it does fall in line with the challenge.  
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

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? From last week challenge what I noticed is that my sleeping schedule is not as how I want it 
to be at. I can change that I can get more than five hours of sleep, it will help me out. What I need to do is either 
sleep in or sleep earlier that I do. I tried to sleep in, but it doesn't work because I would naturally just wake up. What 
I will need to do is to sleep earlier and see what happens.  
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

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? With the last challenge with the four A’s it was new to me. I would get 
stressed out over little things but what I did was follow it. I had to accept what was happening. I had to avoid myself 
getting mad or stress about it, I had to adapt to the situation and alter it as well. What I would do differently is to 
just accept what is happening and not to overthink about the situation. With this challenge I can do more with it and 
it can help me out further down the road.  
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

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? How I can view others with body weight is that everyone is different. 
That many people have different body types and they all develop differently. Some are able to break down foods 
faster than others, and to learn to not judge it, is that you have to understand how not everyone's the same. That 
some can work for it while others it is hard for their body weight.  

 
Living Wellness Challenge Form