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Path to Health and Wellbeing in the Environment

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Path to Health and Wellbeing in the Environment

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Walk outdoors for at least 15 minutes daily and reduce single-use plastics.

Specific: Spend at least 15 minutes daily walking outdoors and replace single-use plastics with reusable items.

Measurable: Track time spent outdoors using mi Fitness app

Attainable: Start with small changes, such as carrying a reusable water bottle and grocery bag.

Relevant: Environmental health aligns with my personal values and commitment to sustainability.

Timely: Fully implement these habits within 2 weeks.

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Path to prevent Substance Abuse and Accident Prevention

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Path to prevent Substance Abuse and Accident Prevention

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Avoid alcohol when driving and always use a seatbelt.

Specific: Commit to zero alcohol intake before driving and use a seatbelt every time.

Measurable: Log instances where these safety measures are practiced

Attainable: Start with tracking behavior for 1 month to ensure consistency.

Relevant: Safety is a top priority for health and well-being.

Timely: Fully implement the habit right now.

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Stay up to date with all recommended vaccines.

Specific: Receive annual flu vaccines and other required immunizations.

Measurable: Keep a record of vaccinations.

Attainable: Schedule appointments during the first week of each recommended vaccination period.

Relevant: It protects personal and public health.

Timely: Ensure all vaccines are current within 6 months.

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I want to engage in physical activity by walking, hiking, or weight training 5 days a week.

Specific: Dedicate 5 days weekly to physical activities such as walking, hiking, or weight training.

Measurable: Track workouts using the fitness app on my phone, logging the type and duration of each activity.

Attainable: Start with 30 minute sessions, gradually increasing to 1 hour.

Relevant: Staying active improves overall health and aligns with my personal wellness goals.

Timely: Achieve consistency within the next month and maintain it long-term.

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Maintain a balanced diet with fruits, vegetables, and water daily while reducing sugar intake by 25%.

Specific: Eat at least 3 servings of vegetables and 2 servings of fruits daily, with 2 liters of water.

Measurable: Use a food journal to log meals and monitor sugar consumption, I will use MyFitnessPal.

Attainable: Replace sugary snacks with healthier options like nuts or yogurt.

Relevant: Proper nutrition supports my energy levels and overall health.

Timely: Reduce sugar intake by 25% within 2 months.

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Meditate for 20 minutes every morning and attend yoga classes twice a week.

Specific: Practice daily meditation and yoga twice weekly.

Measurable: I use the Fitness app on my phone to log meditation sessions and I mark yoga attendance in a calendar.

Attainable: Start with 10 minutes of meditation and gradually increase to 20 minutes within 3 weeks.

Relevant: Stress management aligns with my personal and academic goals.

Timely: Establish the routine within 1 month.

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Maintain a consistent sleep schedule of 8 hours per night.

Specific: Go to bed at 11:30 PM and wake up at 7:30 AM daily.

Measurable: Use the sleep tracker on my phone to monitor hours sleep.

Attainable: Gradually adjust bedtime earlier by 15 minutes each week until the schedule is established.

Relevant: Quality sleep supports focus and productivity.

Timely: Achieve consistent sleep within 3 weeks.

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Tracking your Health and Wellbeing in the Environment

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Tracking your Health and Wellbeing in the Environment

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I have always loved connecting with nature by going out for walks, I like doing it a lot but I have not been able to do it as often as I would like to because I don't have a lot of free time. Now that we are on holidays I have been able to do them and I feel so released, when I go back to school term I want to make myself some time on the day to go out for walks.

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Tracking your Substance Abuse and Accident Prevention Pillar

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Tracking your Substance Abuse and Accident Prevention Pillar

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Not drinking when I am the one that is driving is something I have done all my life, I consider myself responsible when I go out. Something I have implemented is to always wear a seatbelt cause sometimes when I am a passenger I do not wear it, but now I use it every time.

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My father is a doctor, I asked him for my cartilla médica and noticed that everything was applied at the correct time, I am proposing myself to maintain updated with it.

I will leave videos that motivate me to keep up with mi immunization shots.

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During this days I have been consistent with my physical activity, I started lifting at the gym and some days I do walks. I have gone hiking twice this week and I have enjoyed it so much. I haven't been able to attend to yoga classes cause where I live there's nowhere I can go to but when I arrive to Guadalajara I will be able to go to a place called Uplalá.

Here are some screenshots of my physical activity and some pictures at the gym and hiking. Also I am adding some songs I love for training.

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Tracking your Complete and Balanced Nutrition Pillar

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Tracking your Complete and Balanced Nutrition Pillar

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Here are some foods I like and nourish my body, being honest it has not been so easy cause as I am at my hometown we tend to eat out (with mi family and friends), I an able to control myself, eat balanced, and choose the best option at the menu.

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My sleep hygiene has improved, not been a lot of change cause my schedule has been well this month, but mostly I have been feeling tranquil due to the meditation I practice every night, it has helped me to fall asleep faster and I feel some difference with my sleep quality.

I will leave the link to a playlist that relaxes me

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January 16th: this past days I have started meditating 10 minutes at the morning and night. Honestly it has improved my mood and I feel peaceful.

Today is January 17th, it's 8am and right now I am feeling so grateful for everything, I am healthy and I feel loved, also I am excited cause tomorrow we are going for a road trip.

January 18th: it's 10pm and we arrived home like 2 hours ago, we went to Los Cabos to have some fun and I feel relieved and grateful.

January 19th: I am feeling at peace, right now I am kinda nostalgic cause in less than a week I will be going back to Guadalajara (I am from La Paz BCS), I will miss a lot my friends and family.

I will upload pictures of my loved ones (family and friends) and some songs that have helped me a lot.