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Assessments of Personal Wellness Plans

Personal wellness planning can be an effective and powerful tool for transforming the quality of our lives. The following are synopses of Personal Wellness Plan assessments completed by Life University students after 5-12 weeks of participation in the Wellness Plans they had created.

My wellness program turned out to be the best project I could have ever started. I was able to keep focused on my work. I was full of energy, which allowed me to be in a great mood all the time. My body is starting to tone into what it is supposed to look like. Most of all I lost ten pounds. I drank what felt like tons of water and enjoyed the taste of many delicious springtime vegetables. I will continue this program for life because I deserve to feel this good forever.

After putting my personal wellness plan into practice, I have noticed some changes in my daily life. I have been sleeping better, resting much more and my dietary habits have gone from poor to very good. In the last few weeks my levels of energy have been amazing. I wake up at nine o'clock every day ready to go and I don't feel tired at all. I'm still working on going to bed at the same time every day, but it is not as easy as I thought. From this experience I can't wait to tell my family, friends and patients, so they can also start feeling the difference of a well-lived, healthy life along with their chiropractic care.

Participation in my personal wellness plan has resulted in positive steps toward a lifetime of health and well-being. Though clinic hours have deprived me of the complete workouts and healthy meals I desire, I have managed to stay on track as best I can. I accomplished following my workout regimen of aerobic exercise (usually running), 3 times a week and getting into the gym as often as possible to lift weights, maintaining muscle tone. I begin and end each day with prayer to give thanks for all I have and for guidance, strength, and wisdom to endure the day.

My Wellness Plan actually began in January of this year and has become a part of my everyday life. Starting January 2, 2003, I measured myself at 5'11 and 245 pounds. Needless to say, something had to be done. I began by building a Wellness Plan that would assist in losing weight as well as making me a healthier person. As far as diet is concerned, I began reducing my carbohydrate intake to 20 grams per day. I made sure the 20 carbohydrates I consumed were complex in the form of vegetables as opposed to simple starches or sugar. I also began a workout regimen of lifting free weights 2 times a week for 20-30 minutes. I do an abdominal workout every morning as well as 100 pushups per day. I also incorporated walking 2-3 miles 3 times per week. I have begun attending church, although not regularly, and have recognized the need for a relationship with God in my life. I read my Bible regularly. I was pleasantly surprised when I took this course and you discussed the Wellness Plan since I had already begun in January. To date I now weigh 200 pounds. I feel healthier and closer to myself and God.

Since I have turned in my wellness plan, I have done my best to follow through with my plan. I have gone to the gym 4 times per week. I have done 45 minutes of weight lifting 2 times per day and have done cardiovascular exercise 2 times per week on the treadmill. I have also walked in the park with my husband every weekend for one hour. I have kept a positive mental attitude, and have listened to positive motivational tapes every time I have been in the car driving. I have finished reading two positive books; "Think and Grow Rich" and "Stop setting goals, & start choosing results". I have spent at least 10 minutes per day meditating. I have been selective of my nutritional intake and have eaten complex carbohydrates, and high protein meals. I have drunk at least 8 glasses of water every day. I have gone to my Chiropractor once every week. I have had open and honest communication with my colleagues, and have improved my communication skill with my husband. I plan to follow through with this plan and continue to see great results.

Sample Personal Wellness Plans

These plans are not intended to be copied verbatim, but rather they serve to illustrate how some students at Life are improving their quality of life. The plans are not perfect, but they are designed to enhance health in a realistic and practical manner. Note that most of the goals in these plans are specific and measurable. These plans were created by healthy students in their twenties and thirties. Individuals who have sedentary lifestyles and health limitations must set realistic goals and begin gradually, working in concert with their healthcare practitioner.

My Personal Wellness Plan

A good wellness plan is essential to any person seeking overall health. One of my main problems with my current wellness plan is time utilization. My wellness plan will address five topics that I feel are most important. These five areas are: exercise, rest, diet, time utilization and chiropractic.

Exercise
I have been working out with weights for years now but my main problem is consistency! I am very good about going to the gym really consistently for several months and then taking off just as long. I have now been going pretty consistently for almost a year so maybe I have broken my cycle. I do not do any cardiovascular/aerobic work and since heart disease runs in my family, my goal is to implement at least 30 minutes of cardiovascular/aerobic work 3 times per week, while sticking with my weight lifting 4- 5xweek.

Rest
Rest is such an essential part of a wellness program, If I don't get at least 7 hours of quality sleep I am shot for the next day! So my goal is, even on the weekends to get at least 7 hours of sleep per day. I will aim at getting to bed by 11 each night.

Diet
My diet is extremely inconsistent!! I know how to eat properly, but actually doing it is something totally different. Exercise and fitness have been a hobby of mine for years, so I have always kept somewhat of a handle on my diet, but it seems that I am either all the way one end or the other. I eat very well or very poorly. My goal is to eat 5-6 small high quality meals per day for the rest of the quarter hopefully making it a habit that I will keep. Each day I will eat 4 servings of fresh fruit and vegetables. I will eat healthy snacks and will stock my kitchen with healthy foods to avoid impulsive poor choices. I will avoid fried foods and saturated animal fats.

Time Utilization
My goal in this category is to utilize my time better. It seems to me that I have quite a bit of free time during the week this quarter, but don't get much done. My idea therefore is to use my daytimer better; trying to get things done earlier as opposed to later. I will schedule my time more effectively based on my priorities. I will map out my schedule on the weekend before each week.

Chiropractic
I need to get my spine checked and adjusted more consistently. Often I only get adjusted when I am sick or in pain. I know this is not right, but it seems like I just forget! My goal is to get my spinal alignment checked at least once a week and adjusted as necessary.

Personal Wellness Plan

This personally devised wellness program includes three important aspects of life that are crucial for my overall health and well-being. The ideas that I put forth in my wellness plan will not only improve my nutritional, physical, and spiritual health but also improve every aspect of my life. This plan will impact my ability to achieve future personal goals, to create a great family environment, and to become a source of inspiration to others that I will encounter throughout my life.

Nutritional
I believe this aspect of wellness to be the most important and the foundation that my body needs to grow both physically and spiritually. In addition to incorporating healthy foods into my daily diet, I believe that additional nutritional supplementation using vitamins, minerals, and herbs are important as the nutritional value in food is lacking. There are certain foods that I avoid because of religious and health reasons are pork and shellfish. I limit my intake of all meats to one serving daily. These are the nutritional guidelines that I am currently using, however, there are additional nutritional goals that I must incorporate into my diet to improve my nutritional well-being.

1. Drink two liters of water daily.
2. Healthy snacks between meals such as fruits, carrots, celery, nuts.
3. One serving of salad daily.
4. Take nutritional supplements daily.

Physical
Recently over the last two months, I have begun a weight lifting program of 2 fifty-minute sessions weekly. This has benefited me greatly, however I need to incorporate aerobic exercise and stretching into my physical activities.

1. Weight training two times weekly with 50 minutes sessions.
2. Aerobic Exercise four times weekly with 20-minute sessions.
3. Stretch following each work out routine for 10 minutes including spinal hygiene exercises.
4. Get my spine checked and adjusted when needed at least two times monthly.

Spiritual
My spiritual life has always been a very important aspect of my life. I believe this because my faith has been the driving force behind every important decision that I make and is the guiding light when at times there are struggles that I experience.

1. Continue to attend church weekly.
2. Continue to read the Bible daily.

   This wellness plan represents my goals to improve, achieve, and maintain my potential for wellness. Not only will this improve my overall health and well-being, but perhaps even more importantly allow me to have a positive influence on others that I encounter throughout my life.

My personal wellness plan is going to be similar to a blueprint when planning to build a house.

Construction begins with the foundation (spiritual,) then the framework, rough in of electrical, sheet rock, roof (family), finally the aesthetics of paint, carpet, furniture, landscaping (the body), and then maintenance and up-keep (consistency).

Spiritual - To do my devotionals first thing every morning before anything else.

Family - Make sure that before I leave each day all is well at home. Plan on getting something done for the family when needed by putting it on a calendar.

Body - Increase water intake every day by carrying a gallon jug with me. Schedule at least 4 strength, training sessions a week splitting body parts Chest/Back ---Shoulders/Arms ----Legs. Incorporate 20 - 40 minutes of cardiovascular/aerobic training in between strength training days.
Become more aware of my daily nutritional intake by writing down my meals; then begin to make changes.
My goal is to lose ten pounds this quarter and celebrate by purchasing new pants and shirts.
Continue my chiropractic care of once a week adjustments if necessary.

Consistency - Set-up my study schedule for school and to stick to it like the above.

"Give a consistent effort, to do what I plan to do on a daily basis without interruption within reason".

____________________________________
Signed this day

Wellness involves energetically engaging in the adventure of traversing life's rugged terrain and finding transformation through the experience. Comprising a vast multidimensional domain, wellness is as rich in diversity and complexity as we are as individuals. We will need a map, a personal wellness plan to provide vision and direction in order to successfully traverse this domain and find joy in the journey.

Personal wellness planning provides a powerful individualized matrix helping us to transform the quality of our lives and achieve optimal wellness.

MY PERSONAL WELLNESS PLAN (for a reasonably fit, 57 year old, somewhat hyperactive American male chiropractor and wellness fanatic, who teaches health empowerment).

PURPOSE: To empower myself in wellness so that through God's grace I may be of service to others.

NEUROBIOMECHANICAL BALANCE/CHIROPRACTIC: Get checked for spinal and structural alignment/balance weekly; get adjusted as needed. Perform spinetuning/stress busters several times a day, upon awakening and retiring.

EXERCISE/ACTIVITY: Average 60 minutes of moderate exercise/activity daily. Incorporate strength, endurance, flexibility, and coordination/integration activities. Keep it fun! Include walking, hiking, swimming, biking and paddling. Participate in three 30 minute cyclic resistance training sessions weekly. Walk, reflect and pray with Ann 40 minutes daily. Work core musculature (abs, back, gluts, thighs) intensively three times a week for 20 minutes. Chart activity (calendar) daily.

DIET: Make healthy choices. Have good food readily available. Daily diet includes: several servings of fruit and vegetables rich in phytonutrients, flavonoids, antioxidants, vitamins and minerals; 2 glasses of concord grape juice rich in resveratrol and gallic acid; foods rich in omega three fatty acids; whole grains; 1 liters of pure water; natural, high-quality supplements. Give thanks and enjoy eating delicious, healthy foods.

REST: Plan for 8 hours of sleep nightly. Go to bed early. Avoid the Net or TV late at night. Rest, reflect and worship on the Sabbath. Enjoy family and friends.

INTELLECTUAL DEVELOPMENT: I will explore new possibilities in health promotion and self-improvement by reading on average 15 minutes daily in newsletters, texts and journals: and conducting research related to chiropractic, wellness and health promotion and my courses

FAMILY: Affirm, love, honor and pray for family members daily. Average 90 minutes of quality time with my wife daily

SPIRITUALITY: Read scripture and inspirational literature 10-15 minutes daily. Pray, reflect and meditate approximately 30 minutes daily. Practice thankfulness and forgiveness. Worship consistently and volunteer in service weekly. Remember your Creator and honor others.

Try making a trial wellness plan, which fits you, uniquely. Go for it! Capture your own imagination. Then make it real. Discuss the details of your plan with your health care provider.