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Prototype Path to Health and Wellbeing in the Environment

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Prototype Path to Health and Wellbeing in the Environment

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Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will take a 10-minute walk every evening this week to relax my body and mind."

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will avoid alcohol abuse during the following month."

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Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will check my vaccine card this week."

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Instructions

1. Click on engrane button.

2. Click on “clone” this template.

3. Change the title with you full name and your student ID.

4. Fill out your clone with your information.

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To download your prototype:

1. Click on the icon to share.

2. Scroll down.

3. Click on "Save as PDF"  or "Guardar como PDF"

4. Include your prototype in your full document.

5. Upload it in the activity on Canvas.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Write down the physical activity plan or exercise you want to do, the schedule that fits better to your routine, and if you will use a video, fitness app, or recommendation from a guideline for your age group.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will run in the park near my house three times a week for the next two weeks to increase my physical activity."

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Prototype Path to Complete and Balanced Nutrition

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Prototype Path to Complete and Balanced Nutrition

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Write down the goals you are pursuing on this pillar. Avoid trendy diets and focus on recommendations that prioritize your health. Follow advice from reputable health organizations or a personalized healthcare provider.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will eat a fruit or veggie daily, during the following month."

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Write down the goals you are pursuing on this pillar.

Avoid auto-diagnosis.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will meditate 5 minutes daily before sleep for the next two weeks to peace my mind."

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Prototype Path to a Better Sleep Hygiene

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Prototype Path to a Better Sleep Hygiene

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Write down the goals you are pursuing on this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will switch off my cell phone 30 minutes before starting my bedtime routine to improve my sleep."

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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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Log your current and new habits related to Health and Wellbeing in the Environment Pillar.

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

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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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Log your current and new habits related to substance abuse and accident prevention.

Feel free to include images, links to music, videos, or recommendations that support your routine.

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Log your current and new habits related to the immunization pillar.

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

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Log the physical activity or exercise you do.

Add photos of your app or after your workout routine.

You can also share your favorite playlist to do your training.

Include images of your training for your motivation.

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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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Log the food that you like and how it makes you feel.

Add images, photos, music, gifs, or whatever you like that motivates you to eat healthy.

Follow the recommendations from the international guidelines you found for your age group.

Remember: the main goal is to nourish your body and avoid fad diets.

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Log your feelings and thoughts at the end of the day.

Include some images with your loved ones or a link to the music or video that helps you feel better every day.

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Log your current and new habits related to sleep hygiene here.

Feel free to include images, links to music, videos, or recommendations that support your daily routine.

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I will workout Every week day starting January 19 until summer. This will be the schedule

Monday- swimming 50 min, pull day 1.5 hours, cardio 30 min

Tuesday-push day 1.5 hrs, abs 20 min, cardio 30 min

Wednesday- swimming 50 min, cardio 30 min

Thursday- pull day 1.5 hrs , abs 20 min, cardio 30 min

Friday- push day 1.5 hrs, abs 20 min, cardio 30 min

I will use the routines given to me by my gym instructor. (push and pull are gym days)

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Starting January 19th until summer vacations i am going to do a calorie deficit. This means eating less calories than I am meant to . I will not count my calories exactly but by eating moslty proteins some carbs and vegtables this is easy to do

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During the next month I will start to meditate 10 minutes in the vapor room after excercise. This helps relax the body after a workout and think about upcoming goals.

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To improve my sleep I eill try to lock out all screens 15 minutes before my bedtime. This will go on forever since I think its a great habit.

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This week I will check my vaccine card and call my doctor to make sure im up to date .

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For the next 6 months i will lower my acohol intake and avoid alcohol abuse

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I will limit outdoor activities when the air quality is not good.

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Today I did the monday scheduled stuff and I walked for 30 minutes

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Today i had for lunch and breakfast chicken salad

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Today i though about the next step to my goals. Its a hard way but I think I can make it. I like listeniung to jazz when I meditate

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Last night I slept horribly, really didn't like it but I woke up fine. I think it has to do with the 12 hrs of sleep I did on sunday

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Today I took some pills to protect me from getting sick with the cold weather

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I havent drinked today

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I took some medicine and vitamins to prevent myself from getting under the weather

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Tuesday i completed the routin stated

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Today in my cardio session i used my favorite type of music to run. Avicci

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Today i focused more on eating veggies and had a banana protein smoothie that was low on calories

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Today I changed my focus to proteins. I had eggs for breakfast and lots of meat for lunch

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I completed my excesice for today and the music that motivates me in the gym is regaeton, usuallt bad bunny

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Today we had a food that is high on nutrientsn and proteins. I really like lentils

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Todays meditation was really nice and helped me decide what to do with my day

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Todays meditation was quite calming after a really devastating workout. I got a calming moment in my day

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After 4 days of meditation i noticed how much it helps me. A relaxing moment a day always helps

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I wont drink any alcoholic beverages these days

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Slept better than monday felt good this morning

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Im starting to adapt to waking up early

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Slept really good list night and I was able to fall asleep quickly

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Today I did a normal routine listening to some edm music

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I didn't have a shcedule for today so I only swam 2km

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Today we prepare for the weekend so we ate a lot less. I had sushi for dinner

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Today I have a larger margin for calories so I had chinese food for lunch and will have some beer at night which I have earned this week

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Today I got to meditate part time sitting down and then combined it with my shaving routine which is very calming

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Todays maditation was done after my swimming session in the pool

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I will drink today but it will be with moderation and in low volume