A01641739 - Evidence 2 | Self-care Plan by Rodrigo Rosales Visoso https://padlet.com/a016417391/l4zrk5xmu4kjjex1 en-us 2022-11-26 03:47:59 UTC 2025-12-10 11:42:02 UTC hello@padlet.com https://padlet.net/icons/png/1f609.png Physical Activity - Activities a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398384930 I followed my training plan: Workouts at the gym to gain muscular mass. These are the activities that I did during the semester: https://drive.google.com/file/d/1eakoK5qhhXC1oO5lVq394XL3tOjRUUYy/view?usp=sharing]]> 2022-11-26 03:55:04 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398384930 Physical Activity - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398386281 The tools needed were basically the following: 
- Machines at the gym
- Weights, such as bars, dumbells, etc.
- Towel
- Phone and headphones to play music and focus
- Water 
- Training clothes
- Running shoes
- Gloves
- Belt

Place needed: 
-Gym
-Track or parks to run
-Living room with space to workout home when necessary]]> 2022-11-26 04:00:09 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398386281 Physical Activity - Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398386379 The schedule is included on the previous link of the training plan, but here is a summary of the weekly planning: 

Tuesday: Pecs, Triceps, shoulders. 
Wednesday: Back, Biceps, Abs. 
Thursday: Cardio: Running / Playing Soccer
Friday: Pecs, Triceps, shoulders. 
Saturday: Back, Biceps, Abs. 

I usually trained in the morning, but it was variable according to my free time.]]> 2022-11-26 04:00:36 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398386379 Balanced Diet - Activities a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398387342 I visited my nutritionist all the semester, here is my balanced diet according to my needs and my physical activity plan: ]]> 2022-11-26 04:04:04 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398387342 Balanced Diet - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398387551 The tools needed were buying the necessary food for my diet that I didn't have home, such as spinachs, nuts, or panela. And I had to bought Creatine as a suplement as well. 

The place needed was her consultory, to have my appointments at Tec. ]]> 2022-11-26 04:04:49 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398387551 Balanced Diet - Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398387625 I have appointments with my nutritionist once a month, I program it on my calendar. ]]> 2022-11-26 04:05:06 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398387625 Mental Health - Activities a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398388744 In order to have a more organized life, I did an excel file with a semester calendar, alongside schedules for my weeks: https://drive.google.com/file/d/1I85lrN0DmGOWeULG3ud2gnQ-VrOZaYOV/view?usp=sharing

And besides that spreadsheet, I planned my agenda and reminders on Google Keep, and also with Google Calendar at the end of the year, I discovered it late but it's been very helpful. 

Another big factor on my mental health care has been visiting my psycologhist, I have weekly appointments with here every Wednesday at 6:00 pm.

All of this organization has helped me a lot battling anxiety. ]]> 2022-11-26 04:08:53 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398388744 Mental Health - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398388782 The tools used to work on my mental Health plan were: 
-Excel
-Google Keep
-Google Calendar

]]> 2022-11-26 04:09:02 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398388782 Mental Health - Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398388823 I organized my assignments weekly on Google Keep and Google Calendar, and my excel file I work on it once a month, since it is a semestral calendar. 

Psychologist: 6:00 PM]]> 2022-11-26 04:09:12 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398388823 Emotional Ties - Activities and Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398389295 The social aspect has always been very important to me, so since I started college I've been very careful on always setting aside time to spend with my loved ones. 
Of course I've had more activities, but with my plan I scheduled spending a day with my friends at least once a week, and Sundays with my family. 

I also love traveling, meditating, and looking for spaces to clear my mind. ]]> 2022-11-26 04:11:01 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398389295 Emotional Ties - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398389470 Tools aren't really necessary for this aspect of wellbeing, probably money is the only on, because to hang out with people I usually need money to buy food and beverages. 

And the necessary places are my house, houses of my friends, public spaces, etc. ]]> 2022-11-26 04:11:50 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398389470 Sleep hygiene - Activities and Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395826 This was the most difficult aspect of well-being for me, since it's been hard to me to find time to sleep a lot, or to have quality sleep. For this I planned setting alarms for going to bed at the same time every day, and being consistent with my sleep hours trying to sleep at least 7 hours per day. The final activity for this plan was leaving my phone before going to bed. I checked my progress weekly with my watch, like the picture shown.]]> 2022-11-26 04:36:38 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395826 Sleep hygiene - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395859 Tools: 
- Bed
- Blankets
- Pillow
- Music to meditate
- No phone

Places: 
-Bedroom]]> 2022-11-26 04:36:46 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395859 Vaccination - Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395934 The following photos are the activities that were designed for this plan during the course: ]]> 2022-11-26 04:37:03 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395934 Vaccination - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395973 The tools needed for this plan are vaccines, and analgesics for after the shot. And the places needed are vaccination centers, such as Tec with a lot of vaccination campaigns. ]]> 2022-11-26 04:37:13 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395973 Vaccination - Activities a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395996 The following photos are the activities that were designed for this plan during the course: ]]> 2022-11-26 04:37:21 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398395996 Prevention of addictions and accidents - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396057 The tools needed for my plan to happen are social media, sharing and spreading this information. And places is mostly staying away from situations of danger for me and my friends, everywhere we go. Just hang out responsibly wherever we are. ]]> 2022-11-26 04:37:35 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396057 Prevention of addictions and accidents - Activities and Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396085 To prevent addictions and accidents, I developed during the course the following map, with insights about falling in addictions in people inside my group age: 

This section is measured monthly, observing if anyone close to me has been behaving differently or abusing addictive substances. (i.e. alcohol, cigarettes)]]> 2022-11-26 04:37:41 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396085 Health and built environment - Tools/place needed a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396153 More than tools this plan requires places, such as safe parks, green spaces, community benches on cities, a better public transportation system, more sidewalks, bike ways, among others. ]]> 2022-11-26 04:37:55 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396153 Health and built environment - Activities and Schedule a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396176 For my health in the environment plan developed during the course, I built a map that mentions the most important aspects, to have a healthy life taking care of the environment, using public spaces responsibly, having more green spaces and sidewalks, etc. This plan should be measured every 6 months to review the progress of a society regarding health in and of the environment.]]> 2022-11-26 04:38:02 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396176 My learnings on caring my well-being a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396307 Working on this plan this past semester, definitely made a huge impact on my general wellbeing. During the integration of this pillars, organizing them first was a great approach, and while applying them I almost had zero difficulties, following my physical activity plan better organized than ever, being responsible with my healthy diet, taking care of my mental health by organizing myself and my tasks better while visiting my psychologist, developing a vaccination plan to define the vaccines that I need here in Mexico at my age, developing strategies for our wellbeing in our environment, and staying away from situations of danger while being careful that my loved ones don’t fall on that dark place either. 

The only part of my plan that was filled with turbulence, was my sleep-hygiene plan, because even with me adapting it along the way. At the end I’ve finally had 7 hours of sleep in average during the past two weeks, but it took me a lot of time and effort to make the plan work, and to follow it correctly. 

I learned a lot about the aspects studied on this course; everything that I had heard about wellbeing during my life, suddenly made a lot of sense. I absolutely see myself applying this plan in my life outside this course and keep adapting it as I grow up and the world and my environment keep changing, keeping the good, throwing away the bad, and adding the new. Always working to have a healthy-lifestyle. 

]]> 2022-11-26 04:38:40 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396307 Utilized during the development of the plans a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396500 Vacunas - México. (2019, May 8). Vacunas / Asociación Española De Vacunología. Retrieved October 14, 2022, from https://www.vacunas.org/mexico/ Tips for Preventing Substance 

Abuse. (2021, July 8). Student Affairs. Retrieved October 14, 2022, from https://www.pvamu.edu/sa/drug-and-alcohol-abuse-prevention-program-daapp/tips-for-
preventing-substance-abuse/ 

Addiction Center. (2022, September 22). Episode 32 – Trauma And Addiction. Retrieved October 14, 2022, from https://www.addictioncenter.com/teenage-drug-abuse/teenage-substance-abuse-prevention/ 

World Health Organization (2022) who.int 

Siri, J. (2015) Health and wellbeing in sustainable urban development

 Immunization Schedules for 18 & Younger. (2022, February 17). Centers for Disease Control and Prevention. Retrieved October 14, 2022, from https://www.cdc.gov/vaccines/schedules/hcp/imz/child-adolescent.html 

LatinComm (2015) México: País pionero en la producción local de vacunas |Historia y avances de la vacunación en México, recuperado de: https://www.gob.mx/cms/uploads/attachment/file/400159/Varios_-_Historia_y_avances_de_la_vacunaci_n_en_M_xico.pdf]]> 2022-11-26 04:39:18 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398396500 a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398399209 2022-11-26 04:51:08 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398399209 a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398399745 2022-11-26 04:52:09 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398399745 A01641739-SWOT a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398416248 2022-11-26 06:00:26 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398416248 a016417391 https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398416551 2022-11-26 06:02:10 UTC https://padlet.com/a016417391/l4zrk5xmu4kjjex1/wish/2398416551