Living Wellness Challenge Form
Name: Cade Tyrell
Course: Rock Climbing II
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?
This week I would like to accomplish the ability
to consistently flash (1 attempt, 1st try) V4’s and
V5’s at the climbing gym as well as warming up
correctly so I don’t get injured in the future.
How will you know when your goal has been
met?
I will know when my goal has been met when I
am able to do all of the “green dot” problems
in the bouldering area and when I do not have
irregular pain/unnecessary soreness from not
warming up slow enough.
What steps are you going to take?
I am going to go to the gym more than once
this week (which will be Monday because I have
class/work every other day). I will also be
training to “marathon climb”, which makes you
evaluate your rest and attempts very carefully. I
will do at least 10 blue dot boulder problems
and stretch for 5 minutes before and after.
How does this fit your everyday life?
This goal fits into my everyday life pretty well
because I already have a membership to the
gym, I just need to go in when I have free time.
Last class I felt “weak” compared to my old self
so now I’m determined to get stronger! Plus, I
really love climbing.
How will you maintain your goal long-term?
Once I complete my goal ( I am estimating that
it will take me 2-3 weeks) I can up my goal to
include harder boulder problems and unique
workouts. When I am no longer in the class, I
can still maintain my goal through personal
perseverance and the desire to climb on my
own and get stronger.
 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.
When I’m working out I usually have a RPE from 5-9. I will do this suggested challenge.

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?

Last week was challenging because I was really busy. I wasn’t able to climb on Monday because it
was Labor Day so I had to make time on Wednesday. I’ve been getting very sore after climbing
recently. To combat that soreness, I try to go on short walks anytime I had extra time during the
week. I learned that it is going to take me a lot longer to regain the strength I once had. I am going
to continue to try to exercise twice a week (which happens to be this week’s challenge). I will also
continue to pay attention to warming up slowly and not over gripping. I need to plan my days out
so I get a good few hours in. Overall, I feel like I’m making progress.
 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.

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?

This week I exercised 3 times, and one of those was my climbing course on Friday. I went on a few
little hikes in the Wasatch, about 1-2 hours each. My highest RPE was around 6-7. When I’m doing
a very difficult climb or running I’ll go all the way up to 9-10. The result of me being more active
than usual is soreness in all my muscles. Its hard to get rid of the soreness as I have not been
getting super good sleep recently, so I try to go on short walks when I have time. It has stayed
pretty warm outside, so I try to pick hikes with water. I’ll keep this up as it will make me healthier
in the long run.
 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 am going to pick recipes from this book for my meals during the week. I just looked through it and
it looks awesome, I’m excited to try quite a few of them.

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 am the type of person to always carry around a water bottle with me and drink at least half my
bodyweight in ounces per day. To be honest, I didn’t notice a huge difference from drinking about
8 more ounces than I normally would a day. I had to go to the bathroom more often and my skin
seemed to be clearer when I drank a lot of water. I learned that my Hydroflask only holds 32 oz but
my Nalgene bottle holds 52 oz. I think that ever since I got the hydroflask, I’ve been drinking a little
less water because it holds less but keeps water cold. During this week I started using my old bottle
again and I feel encouraged to drink more water. Plus, its going to be cold out soon enough and I
won’t need my water to stay cold all the time. I’ll try to keep drinking more water because it’s
good for our bodies and essential to good health.
 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.

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?

The three recipes I chose to make out of the book were: Whole-Wheat Jalapeño Cheddar Scones,
Vegetable Jambalaya, and Pumpkin oatmeal. I also used the page on yogurt to make my morning
breakfast delicious by adding berries and granola/seeds. I learned that although it feels like I don’t
have any time to make my own meals, these were really easy and made a lot of food for leftovers. I
made the Jambalaya last night and it was pretty good. I think that the cheddar scones and oatmeal
I made were better though. The Jambalaya was stressful because I had a hard time getting the rice
to absorb all the liquid while not burning the bottom of the pan, so I honestly wont make that
again. But I still want to try other ones in the book like the Mexican street corn and Chana Masala.
The meals are nutritious, so it felt good to spend time making them. I want to continue planning
and making my own meals, so I eat out less.
 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.

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 walked at the trail that’s 5 minutes away from my house 3 times this week. It definitely makes my
heart rate go up as the trail is about a mile and a half walk. I liked this challenge because when I’m
on a walk I don’t worry about everything I have to do. It is nice to be outside with the fall leaves
and not as hot temperatures. I try to go on walks when I can, so I will continue this challenge. It
helps me stay balanced between climbing class!
 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.

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 did the suggested challenge and chose: The back extension stretch (aka superman), torso hip and
twist, low back to knee, and the hurdlers stretch. My back has been hurting so I tried to pick ones
that would stretch it. I held each one for about 20 seconds. I’ve been doing them every day since
my back started hurting, so about 4 days now. I think that it is helping relieve the tightness and
hopefully the pain will go away. I should be stretching more before working out or taking it really
slow at first, because I don’t want to have back problems along with unnecessary muscle strain.
 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.

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?

I accidentally did the Flexibility and Mobility challenge last week and skipped the Muscular
Strength and Endurance Challenge, so I’ll be reflecting on the muscular challenge I completed
throughout this week. Each day this week I did some of the exercises when I woke up. Even though
I’m usually tired, doing the exercises in the morning woke me up and made me hungry and ready
to go. I did pushups, pull ups, crunches, cobra stretches, lunges, back twists, and some planking. I
used to workout like this a lot and now that I started over and am just getting into it, my muscles
burned a lot and I feel weaker than before. The only way to maintain current health is to keep
exercising and eating right. I will try my best to do more exercises (which happens to be a great
component to endurance in climbing). I think that it is easy to do about 10-20 reps of each besides
the stretches because although it is not a super tough workout, it maintains a healthy balance and
gets your muscles + lactic acid moving. Good challenge!
 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.

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?

According to my BMI of 20, I have a low health risk. I thought it

was interesting that it said, “Gaining weight would add no benefit
to your health”. I am somewhat lower on the range so I don’t see
what negative it would do. It defiantly showed me that I shouldn’t
be losing any weight. The report says to avoid eating foods that
are too sweet, too fat, and too much. This will be hard during the
holiday season! I am taking a nutrition class at slcc and it has
helped me watch what I am eating more closely. It will be
informative to check my bmi/weight every so often to see if I am
changing up or down.
 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.

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?

I chose to park in far away spots for the NEAT challenge. Throughout the week I’ve realized that
this is something I should be doing more (when not in a hurry. It felt a little weird at first parking
super far away when going to Chick-fil-a, but I got used to it after doing it everywhere I went. It felt
like I was doing a good deed for myself by parking far away and didn’t have to worry about the
small chance that someone else would hit my car. I even parked in a spot that was painted on the
ground to say something like “park here to live longer” which I thought was cool, not sure why
there’s not more of those. I won’t do this everyplace I go, but will defiantly do it more often, as the
walk is nice!
 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.

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?

Every week, I work one day in the morning (5:30am) and it seems to throw off my sleep schedule. I
don’t go to bed at the same time every night which affects my sleep pattern and quality. I tracked
my sleep for three days during the week, Tuesday-Thursday. I got ~8 hours of sleep on Tuesday,
usually only get 6 on Wednesdays, and about 7 hours on Thursday. I tried to stop looking at my
phone at least 30 minutes before I wanted to be asleep. I do my best to not worry about getting
enough sleep which helps me fall asleep. An optimal sleep environment and bedtime routine tells
me that it’s time to go to bed. I can improve by making my room less cluttered. When I feel
organized, I am more motivated to not procrastinate, and I sleep better (in theory). I learned that I
need to stop using my phone sooner, because I think it really helped me fall asleep faster. This
challenge showed me that I’m not getting the best quality sleep that I can be, so I’ll continue to
improve my sleep behaviors over time. In the modules, I found it interesting that soreness is not
caused by a buildup of lactic acid in the muscles (what I have always been told) and instead it is
microscopic tissue damage!
 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.

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?

Throughout the week, I worked on adaptability and acceptance to combat stress in my life. I had a
lot of work, volunteering, and school to balance last week which made me super stressed out. A
lot of the time when I’m stressed, it’s unnecessary and a manifestation of manipulating my own
thoughts. Showing myself that I’m doing the best I can and accepting the fact that I am where I am
now and can only make progress from here helped me out last week. If I choose to only focus on
the things I can change (realistically), then I am less stressed and worried. I liked this challenge, and
I learned that I can manage my stress a bit better than I have been already. I want to continue
finding ways to manage my stress, especially with the end of semester coming up!
 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.

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?

Body Positivity!! In my opinion, people try to change themselves and judge others because they
are comparing themselves combined with the standards society has attempted to create. I think
that people are quick to judge others on appearance - it is very silly and just makes people more
off standish with each other. I try to think that beauty is not in someone’s looks and instead in
their heart. You never know what someone else is going through with their self-image so it’s best
to not jab at the negatives and instead reinforce positivity and love. Obesity is surely a problem in
the US, but there will not be change if we shame those affected and treat them as outcasts in
society. Staying active and getting balanced nutrients is important to maintaining a healthy weight
for me, and this class combined with my nutrition class has made that clear. Overall, it’s not my
job to tell others what is right and wrong with their bodyweight, and I am not a healthcare
professional, so I don’t try to be an influencer or mentor to others-it’s personal.