complete the essay

Running head: HEALTH BEHAVIOR 1

HEALTH BEHAVIOR 4

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Journal Report

DAY 1: Monday 9 November 2015.

It was in the evening, the sun was about to set on the horizon. Though the weather was calm, the evening was chilly but I had to do some exercise to keep myself fit. I warmed up for about fifteen minutes on a walking machine thereafter I spend approximately fifty minutes on strength walking by doing some turbo kicking in class. At first, it was very challenging for me to start the challenge because I was not used to such a practice but I felt motivated with an urge to continue. My mind was prepared for the exercise and the striving force that it is a routine to others, and I wanted to be like them.

Week One

This week was not good for me. I had to struggle to adapt the exercise; it was difficult for me to manage time for studying and that for exercising, also there was that lack for willingness to do the exercise in the week. It was a learning week, I had to know the rules to observe during training, and that is the most fundamental aspect of each game. Much of this week, I spend in doing some light exercise to avoid constant fatigue bearing in mind that, it was to be a routine practice hence there was no need to exhaust all my energy in the beginning. Thank God, the week ended.

Week Two

This week was at least better as compared to the first week. I was adapting slowly to the routine but at least there were some progress in the activity. I developed a little bit of willingness towards training as part of my daily practice though it was still a challenge to me. To some extend time management was still an issue but this time round I was better than at the beginning.

Week Three

In week three, there were some rapid changes. Of course, it was an improvement of week two because it was in this week that I was able to balance between the time allocated for my studies and the time to do exercise. Time management is a dynamic process, it needs someone to act, and so was I during the week. The compelling need to do more gave me the willing power to practice. In this week, I did my duty to the later because I was prepared to act.

Week Four

During this week, everything went on well as I planned. The week was better than the previous one since I experienced full change in attitude towards exercising. Training become part of my routine as no external factor forced me to train. Time management became a non-issue throughout the week because I did the right thing at the right time. In this week, I was willing to do exercise even past the time allocated but I had to observe time. Training became fun at the course of the week since there were no more challenges. I wish every week could be like this week, life could be better.

STUDENT REPORT

LENGTH

You will write a 3 – 4 page paper. Please keep in mind that you should be reflective, thoughtful, thorough, and provide specific examples in order to earn full credit.

CONTENT

Once the 30-days have expired, please reflect on the project by answering the following questions. Be sure to show significant reflection on the experience for full credit.

What was your health behavior change goal? Do you feel you were successful with this 30-day challenge

FORMAT Your paper should be typed, double-spaced, 1” margins, 12 pt. font, Times New Roman.  Make sure your paper is free of grammatical and spelling errors ---- you will be graded on this. Please save your document as a Word 97-2004 document (.doc) or Word document (.docx) only with the file name format as: Health Behavior_LastName (e.g., Health Behavior_Aquino). No other file formats will be accepted.

1. ? Why or why not?

a. If you were not, be sure to reflect on and then indicate what have you accomplished?

b. Be specific by supporting your response with specific behaviors.

2. Describe your change behavior. Be sure to give specific examples of the changed behavior. For example, "I now get up 15 minutes earlier to make my lunch," but don't state vague, non-specific things like, "I feel healthier."

3. What were the most difficult times, feelings, and/or frustrations you encountered in attempting this challenge? What did you do to overcome these stumbling blocks? Again, be specific in terms of behavior.

4. What affect do you believe the challenge will have on your health today and/or in the future?

5. What happened to your self-concept during the challenge? Were there times you felt you did not have control? What helped you regain the feeling of self-efficacy?

6. Did you have the support (or non-support) of others around you? How did that support (or non-support) affect you?

7. Do you feel the 30-day challenge has allowed a new behavior to become a habit? (A habit is an automatic behavior that we don’t really have to think too much about, but we still perform it routinely.)

Student report

As the thirty days ended, I experienced several significant changes attributed to the training exercise held during the previous days. My behavioral change goal was to overcome the act of feeling exhausted every time I walk for a short distance. The thirty-day challenge was successful because after the practice I could walk even for long distances without experiencing any difficult which was not the case before the exercise.

In the beginning, I used to feel tired especially after walking for a short distance, staying in a meeting for some time and henceforth. However, after training for some time, this fatigue started to reduce with time and after the practice, I could be able to walk for even longer distance without feeling really exhausted like before. The distance I used to cover for me to feel tired has greatly increased. Nowadays, I could concentrate on meetings for a long time without experiencing any fatigue related difficulty.

When it comes to the challenges experienced during the exercise. First, it was difficult for me trying to adapt the practices made during training. Secondly, to manage time was a problem and finally lack of willing capacity to undertake the training.

In trying to overcome these challenges, the first action was to keep training in order for me to adapt to the practice. Secondly, to overcome the challenge of time management, I had to consider training as equally important just like my studies thus I used my phone to set alarm to guide me in keeping time to ensure each activity is not only accommodated in the schedule but also to be done on time. Finally, to gain willingness in the practice, I had to include my sister and friends in the challenge to have fun and boost me in gaining willingness.

The challenge will be of significance to me in regulating my body weight. In addition, it will make my body be physically fit and have enough strength to perform daily activities without experiencing any difficult.

My self-concept was tested during the challenge. There were times I felt like I could not do it anymore. Keeping the routine was becoming difficult each day due to some factors like emergency issues that needed my attention during the exercise. In the event of such a scenario, I used to allocate time to adjust for any need in case of emergency such that at the end of the day no matter what happens, to observe daily routine of practicing.

Yes. I had support from my sister and friends. They were my source of motivation because every time I was exercising they were with me ready to help me in applying new skills in training. They also gave me ample time during the challenge.

Yes. The challenge has evoked new behavioral change in the sense that nowadays training has become part of my daily routine. I find myself exercising every day.