WELLNESS PLAN
(Goal Setting)
Name: Jong-Yeup, Lee _____/15 points
Look at the area on your Wellness Wheel on which you had the lowest score. Choose one item in that area that you need to change or improve and use the goal setting process below to help you make that adjustment.
Steps for achieving a goal: 1.Select one goal to work toward.
2.List what you will do to reach this goal.
3.Identify others who can help you and support your efforts.
4.Give yourself a specific period of time to reach your goal.
5.Build in checkpoints to evaluate how you are doing.
6.Give yourself a reward once you’ve achieved the goal.
1. The area I would like to change or improve is:
Physical
2. Pick a primary goal in your lifestyle within the abovementioned Wellness Wheel
area that you want to work on achieving. :
workout sessions (approximately 1 hour each) x 3 times a week for 4 months
3. What health benefits would you receive if you made a change in this area?
Enhanced physical abilities, better sports performance, self satisfaction, less vulnerability to diseases
4. What difficulties might make achieving this goal a challenge?
Time limits in week days
Unexpected injuries, illness
Unexpected events such as traveling, school concerts, etc
5. The people you will ask for support and assistance are:
my brother and my mother
How will they help you?
By urging me to push on further if I lose track of what I'm doing
6. Three specific steps involved in making this change/improvement are (be specific)
-do 2 of the following in every session:
a. running machine 200 cal (+30 with every passing month)
b. push-ups and sit-ups x50, x100 respectively (+10/+25 with every passing month)
c. arm workout x30~150 depending on the type of equipment used (+ one level with every passing month)
-check at the end of each month (30~31 day cycle) overall performance & changes regarding my body
-keep track of my schedule
7. How will you record of your progress?
I'll have a chart online to record the date of session and what I did.
8. Date started: Aug 18th, 2010 Date you are going to complete: Dec 18th, 2010
9. Reward for completion: Self Satisfaction
Tuesday, August 17, 2010
Wednesday, August 11, 2010
Interview Assignment
Q: What is his/her relationship to you?
A: Mother & Son
Q: 1. Have you always been as healthy as you are now? Please explain.
A: I wasn’t so healthy when I was in elementary school……Looking back, I used to miss school a couple of times every month. I used to have severe stomachaches every month for an unknown reason. I was also very weak 2 years after I gave birth to your younger brother. Every time I worked physically for about 30 minutes, I would become so tired that I was forced to sleep for 2 hours. So my life was pretty much like, 30 minutes work, 2 hours sleep, 30 minutes work, 2 hours sleep…
Q: 2. What particular health habits in the following areas do you practice, that contribute to your level of health?
A: REGULAR exercise (particularly jogging and stretching) and REGULAR sleep. Several years back, I wasn’t doing exercise regularly and stretching regularly. I was sleeping regularly, of course (chuckles), accompanied by occasional afternoon naps. When I was young, I wasn’t sick any bit even if I didn’t exercise any bit. But now that I’m over 40 years old, I get regular…signals, if you would call it, indicating that my body isn’t functioning well. Still limbs, joints, and occasional pain. After I began stretching and jogging regularly, my body is sending less ‘warning signals’. Another reason why I exercise often is because I really feel refreshed after I do some exercise. You young people usually think that exercising has nothing to do with how you feel, but as you age, you’ll find out that exercise DOES help. A lot.
Nutritional Habits: I don’t eat too much, and I try my best to consume vegetables. I also avoid salty and spicy food.
Fitness Habits: as I’ve mentioned before, I jog and stretch. Regular jogging keeps my weight down and prevents joint pains.
Coping with Stress: I would gather with my friends if I have experienced something upsetting, and I would chat on for hours and hours about that experience. Because my friends consist of Korean mothers, and because they cope with stress in similar way, I and my friends literally have a gathering where we criticize, swear, and gossip about upsetting things. From children’s misdeeds to husbands’ rash actions, we talk on and on until our stress goes away. I also watch movies and dramas to relieve my stress.
Dealing with Conflicts: When I’m dealing with conflicts, especially with fellow mothers, I usually try to talk the problem out. I would say calm, soothing words first, wait for the person to calm down, and then get to the core of the problem. I resort to violence if such methods fail.
Keeping a Positive Attitude: I’m not perfect, so many of the times I DO have very negative attitudes. But since I know that positive attitude is more constructive than negative ones, I try to remind myself again and again to have positive attitudes.
Any Additional Healthy Habits: none.
Q: 3. How did you develop these habits? Please explain.
A: I developed my habits because of my necessities. I played golf some years ago, and sometimes I would get cramps and other aches that would last for weeks. When I didn’t do anything about those problems, my body wouldn’t stop aching for a very long time. Then, I got some recommendation from my friends. They said that they benefited from doing simple stretches and exercises. So I did them. And the results were above my expectations. Cramps and pains that wouldn’t disappear for weeks simply vanished in days. That’s how I started stretching and jogging.
Q: 4. What motivates you to practice a healthy lifestyle?
A: I liked the idea of being free from joint pains, aches, cramps, and so on. I also liked the idea of assuring myself that I could so something to prevent my body from aging quicker. I’m not seeking eternal youth here. I’m just seeking for extended youth.
5. Create a question of your own that you would like to ask regarding this person’s healthy lifestyle. Make sure that the question allows your interviewee to expand on his/her thoughts (not a one word answer).
My own question: What is it that you wish you had done in the past to improve your health? Why? Why didn’t you do it then?
A: I really wish I’d learn how to dance. Seeing as how I’m aging, I really wish I had trained and disciplined my body to my standard. I want to…be healthy at the same time be graceful. I didn’t learn dancing before because I thought…well…I thought it was embarrassing (chuckles).
A: Mother & Son
Q: 1. Have you always been as healthy as you are now? Please explain.
A: I wasn’t so healthy when I was in elementary school……Looking back, I used to miss school a couple of times every month. I used to have severe stomachaches every month for an unknown reason. I was also very weak 2 years after I gave birth to your younger brother. Every time I worked physically for about 30 minutes, I would become so tired that I was forced to sleep for 2 hours. So my life was pretty much like, 30 minutes work, 2 hours sleep, 30 minutes work, 2 hours sleep…
Q: 2. What particular health habits in the following areas do you practice, that contribute to your level of health?
A: REGULAR exercise (particularly jogging and stretching) and REGULAR sleep. Several years back, I wasn’t doing exercise regularly and stretching regularly. I was sleeping regularly, of course (chuckles), accompanied by occasional afternoon naps. When I was young, I wasn’t sick any bit even if I didn’t exercise any bit. But now that I’m over 40 years old, I get regular…signals, if you would call it, indicating that my body isn’t functioning well. Still limbs, joints, and occasional pain. After I began stretching and jogging regularly, my body is sending less ‘warning signals’. Another reason why I exercise often is because I really feel refreshed after I do some exercise. You young people usually think that exercising has nothing to do with how you feel, but as you age, you’ll find out that exercise DOES help. A lot.
Nutritional Habits: I don’t eat too much, and I try my best to consume vegetables. I also avoid salty and spicy food.
Fitness Habits: as I’ve mentioned before, I jog and stretch. Regular jogging keeps my weight down and prevents joint pains.
Coping with Stress: I would gather with my friends if I have experienced something upsetting, and I would chat on for hours and hours about that experience. Because my friends consist of Korean mothers, and because they cope with stress in similar way, I and my friends literally have a gathering where we criticize, swear, and gossip about upsetting things. From children’s misdeeds to husbands’ rash actions, we talk on and on until our stress goes away. I also watch movies and dramas to relieve my stress.
Dealing with Conflicts: When I’m dealing with conflicts, especially with fellow mothers, I usually try to talk the problem out. I would say calm, soothing words first, wait for the person to calm down, and then get to the core of the problem. I resort to violence if such methods fail.
Keeping a Positive Attitude: I’m not perfect, so many of the times I DO have very negative attitudes. But since I know that positive attitude is more constructive than negative ones, I try to remind myself again and again to have positive attitudes.
Any Additional Healthy Habits: none.
Q: 3. How did you develop these habits? Please explain.
A: I developed my habits because of my necessities. I played golf some years ago, and sometimes I would get cramps and other aches that would last for weeks. When I didn’t do anything about those problems, my body wouldn’t stop aching for a very long time. Then, I got some recommendation from my friends. They said that they benefited from doing simple stretches and exercises. So I did them. And the results were above my expectations. Cramps and pains that wouldn’t disappear for weeks simply vanished in days. That’s how I started stretching and jogging.
Q: 4. What motivates you to practice a healthy lifestyle?
A: I liked the idea of being free from joint pains, aches, cramps, and so on. I also liked the idea of assuring myself that I could so something to prevent my body from aging quicker. I’m not seeking eternal youth here. I’m just seeking for extended youth.
5. Create a question of your own that you would like to ask regarding this person’s healthy lifestyle. Make sure that the question allows your interviewee to expand on his/her thoughts (not a one word answer).
My own question: What is it that you wish you had done in the past to improve your health? Why? Why didn’t you do it then?
A: I really wish I’d learn how to dance. Seeing as how I’m aging, I really wish I had trained and disciplined my body to my standard. I want to…be healthy at the same time be graceful. I didn’t learn dancing before because I thought…well…I thought it was embarrassing (chuckles).
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