Living Wellness Challenge Form
Name: Maria Ipsen
Course: HLAC – 1057 Yoga I
Semester: Fall 2018
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 have a better and healthier routine.
Between school, work and time for myself.
How will you know when your goal has been
met?
I will know when I stop procrastinating and
have a better plan on my responsibilities.
What steps are you going to take?
I will make a schedule, plan ahead with home
works and balance my time with each activity.
How does this fit your everyday life?
It will help to finish this semester successfully
and will get me closer to my full-term goal.
Also, having a personal routine will help me to
organize my thoughts and reduce anxiety.
How will you maintain your goal long-term?
Maintaining a schedule every week, maybe with
a journal, and seeing the results. Will motivate
me to keep doing 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.
Going to the park to walk for at least 30 min. I went just one-time last week for 40 min. I jogged for
15 and then some intervals with fast walking.

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?

It felt awkward at the beginning because I have not practiced any exercise for a long time. But,
feels good to go back to better habits. Also, it helped me to disconnect my mind a little bit. I
learned that I need to organize my schedule better in a way that I can reach my goals.
 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.
My challenge is being more Hydrated. Change my morning coffee for a tea or water and lemon will
be my main challenge.

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?

It felt awkward at the beginning because I have not practiced any exercise for a long time. But,
feels good to go back to better habits. Also, it helped me to disconnect my mind a little bit. I
learned that I need to organize my schedule better in a way that I can reach my goals.
 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.
My personal challenge with Nutrition will be to eat more meals and healthier ones. Find time
between my full-time job and my school to do meal-prep. And schedule at least 3 main meals with
snacks.

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?

Very good, so far. The only part that was hard sometimes was changing the coffee for water. At the
second day my body was really thirsty and helped me to drink more water. But the time to really
feel waked up for the day takes longer. The good part is that I feel with more energy and not so
tired as it was when I drank coffee in the mornings and gives me more appetite to have a healthier
breakfast.
 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.

I will compromise myself to jog and do intervals, and If I can not work my schedule do at least 20
minutes of HIIT exercises

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?

It is hard to find time for the meal prep, but with this activity I have find where is the best time for
me to get organized for every week and it is on Sundays. I will do a list of groceries based on
specific and healthy recipes. That way my veggies does not go bad. I have used the receipt and I
put it in my fridge, that way I am more coincident about the amount of money I spend as a
motivation for the meal preps.
 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.

My personal challenge will consist in doing a mix of HIIT exercises incorporating the ones in the
previously mentioned list. And changing the ones that I already do adding more difficulty. For
example, instead of doing jumping jacks do squat jumps. Also, instead of just 1 minute of a plank my
challenge will me to do the Hip Rotations. Or push-ups with leg rising. Hopefully this will help my
core to lose some pounds and straighten the muscles

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?

I have been hard because of my schedule. I get out from my work at 9, but I have been consistent
with at least 15 min of HIIT challenges exercises. I notice the difference at the next day in my sore
muscles, especially on my legs and arms. I think the most complicated part of the challenge is the
mental part, like the self-talk and the motivation that it is hard to find. But I hope that step by step
will get easier with the time
 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.
My challenge will be to do stretches before going to bed. (See picture below). Using Pinterest to
learn new positions 2 times per week. Also, practice breathing.

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?

The challenge from last week helped me to learn exercises without a gym. It was very practical,
and I saw the results at the next day, my muscles were a little sore but is a proof that the exercises
were working. I will definitely try to put more challenges like this for my personal routine every
day.
 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.
My personal challenge for this module will be to Eat more healthy for the next week, change snacks
for more healthier ones every day between meals.

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?

The exercises help me to have a more focused training. I think part of my motivation lack is that I
get frustrated because I do not know what to do. But his exercises helped me to be more
organized and not think too much about it, and to not get into negative self-talk.
 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.
I will follow the suggested challenge, of parking further to walk more from my work. For this
challenge I will use the app for my phone Accupedo to keep track of the steps and reach the goal to
have for at least 1000 steps.

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?

Eating healthier really helped me to feel more awake and filled with energy. It is interesting to see
that the healthier I eat sometimes the least I spent on money. I really want to continue to have my
schedule and follow to do the meal prep. Hope this and incorporating the exercises more often will
help me to reach my confident body.
 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.
My personal challenge is to set an alarm on my phone to go to bead and have a schedule set up.
Since my phone has this feature, I will use it with the purpose to make a healthy bed time schedule.
This sleep on mode, have an option to turn off any notifications till the next day.

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?

My experience with the NEAT challenge allowed me to think and be more conscious about my how
active can my day be. It was really hard to reach to the exact number of steps that I set. But each
day I am more focused to reach the goal.
 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.

The financial situation that I live right now is something that puts me in a lot of stress. But I have
learned with time that I can do my best to change it. In the mean while I have to accept and look
forward on how to alter this situation. My personal Challenge will be to analyze the situation and
try to apply the 4a’s whenever I feel is overwhelmed.

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?

On the nutrition challenge, I felt really good. But I made me more organize with my schedule,
being able to find this time for the meal prep was the key to adapt it to my day to day life. On the
other part the Neat Challenge made me more conscious about the amount of physical activity that
I do throughout the day.
 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.
What I realize with time and getting to know people is that everybody has different stories and
values. And leaving a space to think about it or to even getting to know them can change your
whole idea and judgements. On my own body’s view, i sometimes need to think more about
everything that I have achieved with it, how grateful I should be because I do not have any
impediments. Having a little more of a positive self-talk can help me a lot.

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?

Practicing the 4 A’s made me more conscious about how I think, how I self-talk. How do I usually
act whenever I have a stressful situation in my life, sometimes is impulsive and sometimes I just
avoid. This challenge reminds me of a phrase that says” Do not listen with the intent to reply but
with the intent to understand”. And now I think about it in a stressful situation.
 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.

I asked my mom about the family diseases and they resume in diabetes, heart conditions and
cancer. I would say that the best way to prevent these diseases is mostly on alimentation. Having a
healthy diet that balances and gives to the body the nutrition it needs. I will definitely incorporate
the exercises and the practices into my daily basis.

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?

These challenges, complemented a lot with the topics I studied for my communication class. It has
allowed me to understand myself and look deep inside why I have a very negative self-talk. With
the challenge from last module I wanted to be more confident and I achieved. Whenever these
thoughts go through my mind, I remark something good about myself.