Living Wellness Challenge Form
Name: Savannah Esplin
Course:
CorePilatesBarre
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?
My goal is to go to bed everynight by
10:00pm
How will you know when your goal has been
met?
I will keep a night jounal, and put down
what time I went to bed every night. After
one week of going to bed at 10:00pm I
will have accomplished it.
What steps are you going to take?
I will start thinking about going to bed at
around 8:00pm. This will give me enough
time to shower, write in my journal, and read
before bed.
How does this fit your everyday life?
This will help be able to do more during the
day and get more done. I will be well rested
and ready to work.
How will you maintain your goal long-term?
I will sent a alram on my phone to tell me
when to start getting ready for bed. When
the alarm goes off I will start getting ready
for bed.
 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.
I will exercise two this week.

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?

It felt amazing to going to bed early. I felt happy and rested. I learned that I am a much better
person in the mornings. I am kinder and happier. I want to continue going to bed early, but
I may have to make it 10:30pm rather then 10:00pm. I would change my mindset if I was to do
the challenge again. I needed to overcome the urge to watch Netflix to complete the challenge.
 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.
I will only drink water for 4 days, and carry a waterbottle with me wherever I go.

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?

It felt amazing to excercise 2 days a week. I felt like I had a lot more energy, and i was able to
consentrate better on my homework. I learned that I am a lot happier when I excercise and take
time for myself. I want to continue excercising two days a week every week. If I did the
challenge again I would try and go to bed earlier so I would have the energy to excercise. I need
to learn how to get my work done early so I can go to bed earlier. I went to a ballet class for a
hoour and a half and my RPE was 9. I went to the gym for one hour and my RPE was 8.
 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.
I will keep track of what I eat for a day and read the article link.

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?

I only drank water for 4 days staright. I felt more awake and energized through out my day. I
learned that I sometimes I do drink soda more often than I thought. I want to continue drinking
water more often, and only allow myself other drinks like soda only every once and awhile. An
obstacle I needed to overcome was I went out to eat with my family to Chick-Fil-A and orderd a
meal. They asked me what i wanted to drink, and I rememberd that I only could drink water. It
was hard, but I got water instead of soda.
 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.
I will go for a brisk walk for 20 minutes on two seperate days.

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?

The challenge from last week was to trake what you eat for a day. I felt a little overwhelmed
having to trake what I eat, because I was worried I was eating to much. I learned that I tend to
not eat for 4-5 hours and then I think I derseve something big or bad for myself because I
haven't eaten for a while. I want to continue having a good breakfest every morning. I feel a
good breakfest helps you start your day off on a good note. If I could do the challenge again
I would have more healthy snacks in between meals so I wouldn't over eat at meals. I needed
to overcome the fear that I'm not the healthiest eater, and to look at it on paper, but it helped me
see where I can improve in my eating habits.
 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.
I will choose 3 different exercises to do on two separate days and do 8-20 reps.

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?

It felt amazing to go for a 20 minute walk twice last week. I Learned that walking can
be a very nice peaceful thing and can clear your head. I walk my dog everyday so I
wish to continue going on 20 minute walks every day. If I could do the challenge again
I would not go with my dog sence he is really old, and if I didn't go with him I would
have been able to walk faster. I had to make the time to go on a 20 minute walk, and
that was sometimes hard to do with my busy schedule.
 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.
I will choose three stretches.

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?

I felt like I had more energy after doing the at home excercises. I was able to get
things done after I excercised because I wanted to keep moving. I learned that I need
to get up and get moving and that way I will want to keep being productive through
out my day. I want to continue getting up and doing small at home excercises to start
my day. The obstacles I need to overcome to complete this challenge is to start
moving in the first place, but once I got going I was happy that I did the excercises.
 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.
my body mass index (BMI) is calculated as exactly 22.4 kilograms per square meter.
I am at a low health risk, but should excercise for 30 minutes a day and have 5 servings a day
of vegtables/fruit.

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?

It felt amazing to stretch I tried to do it in the morning, and my body felt awake and
ready to take on the day. I learned that I love to stretch I grew up dancing and use
to stretch a lot, but sence I'm so busy I haven't had much time to attend dance classes
but stretching more makes me really happy. I want to continue stretching in the
morning. An obstae I ran into doing this challenge is learning how to not push my
body in a stretch to a point that my body isn't ready for.
 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++.)

I will take the stairs instead of the elevator for 3 days.

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?

It was cool to see what my Body Composition was. I learned that I do not need to
loose weight but should eat vegetables and fruit everyday.
 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.)
I will track my sleeping for three days.
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?

It was hard to take the stairs in the technology building because my classes are on
the 4th floor so it was definitly a challange, but it felt good to get some excercise in
the middleof the day. I would like to continue taking the stairs to class for the rest of
the semester. I needed to overcome the challenge of having to carry a lot of things
with me up the stairs. The reason I usually take the elevator is because I have a lot to
carry, but I was able to overcome it.
 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.)
I will choose to adapt to a stressful situation. I will breath and learn how to accept lifes
stressful moments.

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?

When a tracked my sleep I went to bed earlier which felt amazing. I felt a lot more
refreshed in the mornings. I learned that I don't usually go to bed early inless I force
myself to, I tend to stay up late. I want to continue tracking myself and making sure
I go to bed at a good time each night. I needed to overcome the temptation of staying
up late and going to bed early.
 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?
I can improve viewing my own body by knowing that I am human, and the people you
see in magizines are most likely photoshopped. I can improve viewing others by
remembering that everyone is fighting their own battles and are trying the best they
can.

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?

Whenever I get stressed are always blow things out of proportion, but i'm learning
that stressed is apart of life and when you accept that everything will work out in
the way it should you will feel a lot better. I want to continue taking a minute to myself
and breathing and then face my stress head on.
 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.
I will ask a family member about our family's history of diabetes, heart disease,
Or and cancer.

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 personaly struggle with seeing all the pretty girls on Instagram, but having the mind
set knowing that these photos are most likely photoshoped or the girls are just
standing a certain way and they don't look like that all the time. It felt freeing not to
expect perfection from myself, and I learned that once you let go of thinking this you
will be a lot happier in life. I would like to continue not paying to much attention to
others body image, and just worry about how I feel about myself.