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Personal Wellness Plan

The purpose of this assignment is to identify several health goals,


then create a personalized, realistic, feasible yet challenging plan
which you begin to implement this semester.

Name: Abby Buchanan

Date: Monday, 13 February, 2017

CORE 115: Wellness for Life


Eight Week Wellness Plan Assignment

*Read the instructions in this assignment


Submit a word processed hard copy of this assignment with relevant attachments

GOAL SHEET

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1. After reflecting on your health history and your current status, set two or three SMART goals (specific, measurable,
attainable, relevant and time-bound).
2. These should be challenging goals for healthy life change which you are willing to work toward in the next eight weeks.
This is not a maintenance planit is a plan to change specific behaviors which can improve your health.
3. One goal must be related to one component of physical fitness. Other goals may be related to any dimension of
wellness; often students choose an area related to nutrition, energy balance or sleep.
4. This plan is geared toward the short term goals (6-10 weeks) but may be linked to longer term goals (3-6 months or
longer).

Do you have long term wellness goals? If so, what are they?

Set two or three short term SMART goals which you are willing to work toward in the next eight weeks.
Write your goal and fill in the chart stating also how you will measure each one.

Baseline information: Final result:


Measurement (May come from Wellness fair (May already be stated in goal)
Goal Test? Or Units you will results)
track? By the end of the eight
Right now I am/can. weeks I will be able to
Example: Write on the calendar
To get 300 more mg. calcium each day by each day that I drink a Drink a glass once in a
Drink one each morning.
drinking one glass of skim milk in the glass of milk in the while (maybe one a week)
morning morning.
Goal 1: To eat 5 fruit and vegetables per
Salads per week 3 fruits/ vegetables a day Eat salad as a meal
day and limit carb intake
Make a workout plan for
Activities, heart rates, the week
Goal 2: workout a minimum of 3 times a
steps per day. (depending
week, include PT for knee once a week 1.5 mile run in 18.19 min
on the days workout) 1.5 mile run in under 16
min

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7000(average) around
Goal 3: To get a minimum of 10000 steps Steps per day (heart rate
campus and 10000 steps If Do over 10000 steps a day
per day ignorer to maintain my cardio measuring days may be
add an additional 1 mile without thinking about it
leave (and/ or improve) excluded)
(aprox) walk at REC fit.

The PLAN: Instructions


1. From the article, we read that people who set SMART goals are more likely to reach them if they have a sound, detailed
plan (and are committed to it). Develop a plan which will lead you to successfully reach the challenging goals you set for
yourself.
2. Review all fitness component Power Points and resources on Moodle prior to making your plan. Also, you will want to
search for additional material related to your goals as well. Critique on-line resources or programs prior to adoption.
3. On the following pages, provide plan details and show progression which leads you to the goal. Show how you can
increase what you do in a realistic and safe way.

Cardiovascular fitness goals:

If you set a cardiovascular goal, plans should include specific activities, times per week, duration and intensity. You must show
realistic progression.

Muscular fitness goals:

If you set a muscular endurance and/or strength goal, plans should include the specific weight training exercises you will do, with
the amount of weight, sets and repetitions (which is related to the type of goal strength, bodybuilding, endurance, etc.). You
must show realistic progression (increase after 3-4 weeks).

Flexibility goals

If you set a flexibility goal, plans should include the activities you will do (stretching static or dynamic, yoga, pilates, etc) and
specific stretches or poses you will do, with the duration or repetitions.

Body composition goals

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If you set a body composition goal, plans should describe how you will alter your energy intake (eating) and expenditure (exercise
and physical activity) so you can reach realistic goals.

Sleep, nutritional and other goals

If you set a goal in another area of wellness, describe how you will track your progress. State how you will progress each week so by
the end you are at your short term goal.
Your plan (Include attachments which describe activities. For example: Attach your weight lifting activities, weight, sets and
reps)

Write in dates Write the plan for the week for each goal
Activities for Goal 1:
I will eat a minimum of one salad per day as part of a meal (try and have 5 fruits and vegetables a day).
I will only have 4 cups carbs each day.

Activities for Goal 2:


Pick 3 constant times to workout each week that will stay the same
Walk for a half hour (twice this week)
Weeks 1-2:
lift in class period

Activities for Goal 3:


Ware brace daily to take the stars instead of the elevator
Walk up and down the hallway between homework assignments for a break

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Activities for Goal 1:
I will eat a minimum of one salad per day as part of a meal (try and have 5 fruits and vegetables a day).
I will only have 3 cups carbs each day.

Activities for Goal 2:


Walk for an hour (twice this week)
Week 3-4:
lift in class period

Activities for Goal 3:


Ware brace daily to take the stars instead of the elevator
Walk up and down the 4 floors of dorm between homework assignments for a break

Activities for Goal 1:


I will eat a minimum of one salad per day as part of a meal (try and have 5 fruits and vegetables a day).
I will only have 2 cups carbs each day.

Activities for Goal 2:


Walk for a 15 min, jog 30 min, walk 15 (twice this week)
Week 5-6:
lift in class period

Activities for Goal 3:


Ware brace daily to take the stars instead of the elevator
Walk to library and back to Yoder 309 between homework assignments for a break
Activities for Goal 1:
I will eat a minimum of one salad per day as part of a meal (try and have 5 fruits and vegetables a day).
I will only have 1 cup carbs in one meal each day.

Activities for Goal 2:


Week 7-8:
Walk for a 15 min, jog 45 min, walk 10 (twice this week)

Activities for Goal 3:


Ware brace daily to take the stars instead of the elevator
Walk to ITSmedia and back to Yoder 309 between homework assignments for a break
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Plan for program adherence How I will respond to barriers and obstacles. Realistically there may be several barriers for each

goal.

Goal Obstacles How I will address this obstacle so I can move forward (Be specific)

- the salad bar is boring to begin with and


eating a salad every day will be even - Not only have salad for my veggies but also the vegetarian choice on
1 worse the grill
- I don't like all of the vegetables that are
offered the salad bar
- Getting motivated to stick to my schedule
of three times a week
2 - Picking 3 times a week that can stay constant and become routine
- Following the structured workout for the
day
- Some days I want to take my laundry
down the elevator - Do laundry more often so loads are taller and lighter for the stairs
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- Some days my knee hurts more so I take - Do PT to prevent more stress as well as Ibeprophen when needed
the elevator

Plan for personal motivation

Rate your level of


determination
on a scale of 1-10.
Goal Intrinsic rewards for achievements Extrinsic rewards
1 = not motivated at all
10 = very very
determined

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1 7 Will make you a better water person Can have a cookie or ice-cream

Will help you with endurance and 5k run with Can watch TV or listen to music/ audiobook
2 9
mom time will be better while working out

Feels good to achieve and more step goal for


3 10 You can raise step goal on Garmen
the day.

Plan for social and familial support: People are more likely to begin and stick to a routine of health behaviors when they let
other people know about the goals and plan.

1. Who will be my main supporters? Who will cheer me on?


a. Family
i. Mom
ii. Dad
b. Friends
i. Samantha
ii. Amanda
iii. Sharnah
iv. Lean

2. Who will workout with me?


a. Samantha
b. Sanders

3. When and how will I share my goals with them?


a. I will journal all goal related activities and they will check my journal periodically without notification

4. Who might sabotage (unintentionally) my goal/plan and how will I address that when it comes up
a. Those who dont know my goal and unknowingly tempt against my goals
i. I can inform them that I am trying to get fitter and be a healthier

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*Note: At the end of this course, you will be asked to reflect on the development of and commitment to your
goals and plan.

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