Term 1 - Wellness Project OPTIONS

1. Your own wellness project behavioral change: Your assignment is to choose

one behavior that you will consistently try to do every day. If you repeat a
behavior every day for 3-4 weeks, it becomes a habit. Doing it for 6.5 weeks
will hopefully make it stick! Healthy habits helps us be healthy. See hand-out
for directions.
Your overall health is very important. Mindful self-care helps us take care of
ourselves. Our health is affected by our thoughts, feelings, physical sensations (ie.
headaches, feeling calm ), fitness, nutrition, actions/behaviors/habits,
relationships The list goes on and on. We can try to work on improving little
behaviors that can make significant difference in our health. For example, you can
drink more water, eat more fruits and vegetables, be nicer to your brother or your
sister, go for more regular walks in nature, smile at people in the hallway, work on
stop thought techniques You choose as you know what is best for you. Please
don't choose anything too challenging. Remember changing a behavior takes time
and doing little changes even twice a week is better than not doing it all! Simple is
best!
OR
2. You can choose to make up a killer buttock and abs work-out and lead the class!
OR
3. You can create a fun choreography that you can teach the class in one class!
OR
4. You can research a health project of your choice (Describe thoroughly WHAT,
WHY, WHEN, WHERE, HOW) ie Healthy eating (You are what you eat!), dynamic
warm-up, healthy thinking, relaxation, yoga therapy. Whatever you are interested
in!
OR
5. YOUR CHOICE of assignment make up your own.

ALL assignments need to be approved by Mrs. Zaseybida. START project

September, 19.
Due Date: Wednesday, November

2nd

NAME: ______________________
BLOCK: _____________________
Wellness Project for Term 1
Please fill this checklist in every night before you go to bed. Put
this checklist by your night stand (this way you may remember to
fill it out!). ***Please bring this checklist to Dance Fitness class by
Wednesday, Nov 2

OR leave in dance class and fill out during class time.

1. Making a wellness goal that you are committed to doing for
6.5 weeks - make sure it SMART (specific, measureable,
attainable, relevant, and timely). Ie. I will drink 8 glasses of
water every day for three week so I can feel more energetic
and get less headaches. I will do this by drinking 4 oz of
water when I wake up and every hour or so till I go to bed. I
will drink before I get thirsty (that is when the body is telling
you that it is already dehydrated!).
Write you goal here:
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2. Fill in the checklist every day even if you did not do it as
you may see some patterns like Sunday is a "veg" day and it
is harder to complete the goal
3. Do some research around your goal what you are doing,
why, the benefits, the disadvantages, best time to do it
(when), how you get best results etc.

4. Fill in the daily journal, it can be very brief like using a happy
face or writing about your goal completion and why it was
easy or not so easy to do Also, if you want you can put in
if anything significant happened that day like it was your
birthday

Chart your goal:

Check if you accomplished your goal or how close.

For example, almost = 6 glasses per day. Write in small print how you are
doing with your goal in the big box under the specific date. Have fun!
Smalls changes make big difference!

Mon Tue Wed Thu

Sept 19-25
Sept 26 Oct 2
Oct 3 - 9
Oct 10 - 16
Oct 17 - 23
Oct 24 - 30

Oct 31 Nov 2

Sat

Su
n

Fri

Summarized how this project has helped you be happier and healthier! Did you
achieve your goal? Why or why not?
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Nov 23-29: Write down anything good or challenging that would affect your goal
attainment. You can use a happy face if it is "all good".
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Evaluation of week:
I accomplished:
_____________________________________________________________________________________
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I will continue to work on:
_____________________________________________________________________________________
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Nov 30-Dec 6:
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Evaluation of week:
I accomplished:
_____________________________________________________________________________________
_____________________________________________________________________________________
I will continue to work on:
_____________________________________________________________________________________
_____________________________________________________________________________________

Dec 7 - 14
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Evaluation of week:
I accomplished:
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I will continue this goal after project completion? Why or why not?
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