Unit 10 Reflection

Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas . How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not?

In unit 3 persoanl assessment, I gave me a score of 7 in physical wellness, 8 in spiritual wellness, and 8 in psychological wellness.  Now, I believe I am an 8 in physical wellness, a 9 in spiritual wellness, and a 9 in psychological wellness.  I think I inproved some in each category because of what I learned in the class and using it in my personal life.  I have increased my cardiovascular and muscle endurance but I am still working on staying to a lower calorie, healthier diet.  I still am working on losing body fat to get leaner and healthier.  I have added visualization exercises and meditation into my daily and weekly routine which has helped improve my stress level and has also improved my exercise and work performance.  I have started praying more and it is has giving me more inspiration to show more compassion and loving-kindness to people. 

 

Review the goals and activities you set for yourself in each area. Have you made progress toward the goals? Explain.
I believe I have made some progress in each area through the goals I set at the beginning and have used the activities I learned to help progession as well.  I have improved my exercise performance and job performance through visualization and meditation to stay calm and make better decissions.  I have been also working on being a better person through using my values in all my daily choices. 

Have you implemented the activities you chose for your well-being in each of the three areas? Explain.

I have implemented some of the activities I have learned in this class to help improve my overall well-being.  I have put myself on a great path toward optimal wellness I just need to stay focused and give it my best ability to stay on this path so, I can live a longer, healthier, and happier life.  I still need some work in each area but I am very motivated to reach my goals in each area.

 

Summarize your personal experience throughout this course. Have you developed improved well-being? What has been rewarding? What has been difficult? How will this experience improve your ability to assist others?
I have learned quite a bit of useful information on how to get on a path of human flourishing toward optimal wellness.  I have learned how important is to have a high level of psychological and spiritual wellness and how both of these are interconnected with physical wellness.  I have learned some good exercises and activities to help me improve my psychological and spiritual wellness which also has helped me improve my physical wellness.  I believe visualization has improved my exercise and job performance by helping me clear my mind to have more focus at work and in the gym.  It has helped me make better dicissions at work.  It has been difficult for me to put in meditation into my weekly routine but when I do perform this activity, I have become less stress and calmer and happier.  I have also looked toward God to give me inspiration and direction to be a better person and motivate me to reach my life goals.  I believe I have a better ability to assist others in getting a path toward optimal wellness by using the information I learned in this class to help them improve their wellness in each of these areas.  I am also able to understand how the activities well help each person in different ways because I have used it in my personal life.  I more able to decide which activities would be more beneficial to each individual I help and give them the best path they could have to reach optimal wellness in each category.

unit 9 project

Aaron Williams

HW 420

Prof. John Aguilar

Kaplan University

Creating Optimal Wellness

            Health and wellness professionals should use what they learn to increase their psychological, spiritual, and physical wellness.  Health and wellness professionals should practice different exercises that improve their current level of wellness.  I think it is very important that health and wellness professionals have optimal wellness before they start teaching and making plans for their clients.  When they do this, they will have a greater bond and trust with their clients throughout the program they have made for their clients.  I need to develop in all are areas of wellness to reach the goals I have in life.  I want to be stronger and have a low percent body fat.  I want to be the healthiest and fittest I can be physically.  I also want to increase my psychological wellness by staying positive and calm through all my life adversities and, at the same time, constantly learning new things and stay up to day and proficient in my career field until I retire.  I also plan on developing and improving my spiritual wellness.  I plan on incorporating meditation exercises in my weekly schedule and also going to church more.  I want to have more positive ways to deal with stress and have more motivation to reach all my goals in life.

            I have assessed my health in each domain of wellness by reflecting on my current lifestyle behaviors and values.  I rate my current level of physical wellness as a 7 because I need to increase my cardiovascular endurance and decrease my body fat percentage to be leaner and healthier.  I rate my current level of psychological wellness as an 8.  I am working on learning more about my future career field I want to enter and become as proficient in it as I can be.  I can handle stress pretty well but I want to be able to transfer all my brain waves to my left frontal cortex to be calmer and happier in all my life situations.  I rate my current level of spiritual wellness as a 7.  I plan on going to church more to get on path to find the purpose in my life in God’s eyes.  I want to become stress free in a positive way and become the best person I can be through loving-kindness.

            My physical wellness goal is to be the healthiest, leanest, and strongest I can be.  My psychological wellness goal is to always keep learning new things, to be the most knowledgeable in my career field, and to live a happy, stress-free life.  My spiritual wellness goal is let God lead me through a happy life of compassion and loving-kindness.  I want to be able to stay calm and make good choices through all my life situations. 

            There many different strategies that I could implement to foster growth physically, psychologically, and spiritually.  I could change my lifestyle behavior to healthier one by exercising more, eating healthier, and stop drinking alcohol.  I have started performing more cardiovascular endurance exercises, muscle endurance exercises, muscle strength exercises, and flexibility exercises.  I exercise 6 days per week.  I have also started eating leaner meat, more vegetables, and healthy fats and carbohydrates.  I also stopped drinking as much alcohol as I use to.  I started swimming laps at a fast pace then rest and repeat and, I also pedal a stationary bike for at least 30 minutes at a time.  I am starting to perform meditation exercises at least once a week to help relieve stress and become calmer, happier.  I read and learn something new every day and also I practice what I learn almost every day.  I also plan on going to church every Sunday to pray to God to forgive me of my sins and help me become a better person through compassion and loving-kindness.  My weekly schedule would look like this:

Monday Work in the morning

Evening PT: Chest Exercises and a cardiovascular exercise

Tuesday Work in the morning

Evening PT: Back Exercises and abdominal exercises

Wednesday Work in the morning

Evening PT: Shoulder Exercises and a cardiovascular exercise

Thursday Work in the morning

Evening PT: Arm exercises and abdominal exercises

Friday Work in the morning

Evening PT: Leg exercises

Saturday Morning PT: Abdominal exercises and a cardiovascular exercise

Sunday Church in the morning and meditate in the afternoon

I will give 100% that I have to keep to this health and wellness program until I reach my optimal wellness and then maintain that level until the day a die.  I will assess my level of wellness in each category every month through different tests.  I will assess my current level of physical wellness by performing certain exercises in each physical fitness category to see what I need to work on in each category.  I will test my body fat percentage to see if I am lean and at a healthy weight.  I will perform multiple stressful activities and see if I am able to stay calmer and make healthier decisions.  I will perform more reflective exercises on what I did in the past week to see what I could be better to be a better person and show more compassion and loving-kindness to others.  I will reassess my current health and wellness plan every month to make changes to fit my current lifestyle and see what other exercises I could perform the next month help me reach my goals of wellness quicker and healthier.  I would keep motivated through getting results from the program and keeping my mind on living my life for God and my family keeps me wanting to be the best I can be.  I want to reach and stain optimal wellness so; I can live a longer, healthier, and happier life. 

Practices that foster mental fitness

I would have to say that the visualization practice and meditation would be most beneficial for me to improve my mental fitness.  I use the visualization practice everyday to help relieve stress and get a better workout for my body.  I visualize what I want to do in the future and how I can reach these goals through job performance and education.  Almost everyday I get frustriated with my job in the Army and I think about how it will help me later when I get out of the Army to attain a job I will love doing.  I also like to visualize me getting stronger, putting on more muscle, and getting leaner while I workout to motivate myself.  I want to be a strength and conditioning trainer for a college sports team later on.  I am going to try to start meditating at least once a week to help shift my brain waves to my left frontal cortex to help relieve stress and stay calmer through stressful situations.  I will be happier more throughout my life.  I will try to do this everyday sunday.