Dakota Phillips

Emory & Henry College Wellness Chart / Journal

A positive progression toward wellness is directly related to completion of the wellness chart / journal. This
project may challenge you to consider changes in your lifestyle which can help you achieve your optimal level
of wellness. You will document your progress toward the goals listed below for two weeks (14 days). Daily
journaling is essential for full credit of this assignment. Marking an item that is not truthful constitutes a
violation of the Emory & Henry College Honor Code and will result in immediate failure of this class. Once
again, daily journaling must be completed for full credit.
Fruits & Vegetables
1 Mark = 1 serving of fruit or vegetables
Daily Goal = 6 marks (servings) per day
Overall Goal = 74 - 84 servings
Water
1 Mark = 1 eight ounce serving of water
Daily Goal = 8 marks (servings) per day
Overall Goal = 102 - 104 servings
*Other beverages can be included as long as not loaded with caffeine, sugar, and/or alcohol.
Exercise*
1 Mark = 15 minutes of continuous exercise
Daily Goal = 3 marks per day
Overall Goal = 32 42 exercise marks
*Exercise is highly encouraged to be with a partner due to the positive support system that this option
provides.
Sleep
1 Mark = 1 hour of sleep
Daily Goal = 8 marks per day
Overall Goal = 102 - 104 hours of sleep
Stress Management
1 Mark = 10 minutes of continuous quiet time
Daily Goal = 2 marks per day
Overall Goal = 18 - 28 marks
IMPORTANT NOTE!!!
The purpose of this assignment includes the opportunity for self reflection. For this reason, daily journaling is
essential. Journaling should include specific information such as daily moods, illnesses, academic challenges,
life circumstances, or other information that might assist in reflecting on daily patterns of behavior. If
applicable, journaling should also include reasons why goals in specific categories are not being met. Total
points for the Wellness Chart / Journal will be based on how well you record, assess, and reflect on your
progress in each area. An improvement plan should also be included for areas which are challenging.

Evaluation
Thorough journaling, daily comments;
Every category marked daily;
Overall reflection included (minimum 150 words)
Journaling lacks depth, missing categories

Points
8-10
5-7

Lacking sufficient completion of any of the

required categories

WEEK
1
Date

Fruits
/
Veggi
es

Water

Exerci
se*

Slee
p

Stre
ss
Mgt

DAY 1
8/29/1
6

DAY 2
8/30/1
6

DAY 3
8/31/1
6

4 and under

Journal Entry

I woke up at around 8:30 to go to breakfast. I

had one egg, one sausage patty, and a piece
of wheat toast with peanut butter on it.
Stress management was remotely well but I
was rather confused with the homework last
night on Theater history 2. For lunch I had a
turkey sandwich, celery, and one oatmeal
cookie. For my persuasive writing class, we
had it outside today along with the great
weather so that was fun. Afterward I went to
the gym for about an hour to run on the
treadmill. For dinner I had the hut because I
was working on home work and the caf
closed. I did my homework while I watched
my favorite show.
I woke up at 8:30 again to go to the caf to eat
breakfast. I had one hard bowled egg and
one sausage patty and a cup of coffee. I went
to lifetime wellness and discussed the
physical domain, and afterwards I went to
writing reporting and editing. For this year I
really wanted to get in the habit of going to
the gym on Monday, Wednesday, and Friday
and go to the pool Tuesday and Thursday. I
usually go to the gym with my friends but
this time no one wanted to go to the pool
with me. It was a little difficult but I gathered
up the courage to go to the pool by myself. I
enjoyed the pool today because I was the
only one there. I did about 15 labs back and
forth with 10 free style and 5 breast stroke.
After the pool I went with my girlfriend to the
caf and got a to go box. We went to her dorm
to bake lots of cookies for her hall program
and I had a couple.
I woke up at 8:30 to go to the caf. I had one
hard bowled egg and on sausage patty. I took
a shower and went my first class of the day.
After that was finished, I took a nap then
went to lunch. I got a to go box and walked
all the way to miller and sat at the pick nick
tables for my next class. After my class was
over, I took my girlfriend to the dentist. When

12

DAY 4
9/1/16

DAY 5
9/2/16

DAY 6
9/4/16

DAY 7

we got back, I had dinner and went to the

gym for an hour and ran a mile on the
treadmill. I went to my room to take a shower
and then went to my girlfriends room to chill
for a little bit. After word I back to my room to
finish off the day.
I woke up at 8:30 to go to the caf. I had one
hard bowled egg and on sausage patty and a
piece of wheat toast with peanut butter on it.
I went to my first class at 9:30 and we walked
around for that class period discussing the
physical domain. Afterwards I headed to my
11 oclock class and we talked about making
our first flyers for the class. After my last
class of the day I went to lunch but I didnt
get a to go box this time because my friends
where there. I asked my good friend Mark if
he wanted to go to the pool with me at 1. Me
agreed we should go so we went at 3. We
swam for about an hour and then we were
kicked out because there was a class coming
in at the time. After I swam, I went to my
room to take a little nap. At 4 I had a
practicum meeting. I went to dinner after the
meeting and then my girlfriend came to my
room to chill out for a bit to do some
homework. She went back to her room at
around 10 and shortly after I fell asleep.
I woke up at 8:30 to go to the caf. I had one
hard bowled egg and on sausage patty, a
piece of wheat toast with peanut butter on it
and a cup of coffee. My classes for today
were very simple. I think I had a little too
much to each for lunch today so I gave some
to the ducks. After my classes were over I
went to the gym for an hour. I was planning a
birthday celebration for my friend Safa and it
all came together well.
Today was a very special day because my
girlfriend had a surprise for me apparently. I
woke up at 10:30 for brunch. Right after
brunch, my girlfriend and I took off to go
somewhere. I had no idea where we were
going. I turned out that we were going to
Beartree Lake. It was fantastic and the best
part was that no one was there. We hiked on
some trails and we also swam a bit. My
girlfriend prepared a picnic for us. We had
grapes, carrots, a ham and cheese sandwich
and water. Afterwards we took a nap for a bit.
We went home to meet with our friend Safa
and his family to celebrate his birth day.
I woke up at 10:30 for brunch. I did some

homework that I needed to do for the

weekend. I also did some laundry. I got a
snack from the C store. I went for a walk with
my friend Matt for an hour. I went over to my
girlfriends room to watch a movie to finish
off the day.

9/5/16

WEEK
2
Date

Fruits
/
Veggi
es

Water

Exerci
se*

Slee
p

Stre
ss
Mgt

10

DAY 8
9/516

DAY 9
9/6/16

DAY 10
9/7/16

Journal Entry

I woke up at 8:30 to go to get breakfast at

the caf. I had scrambled eggs, 2 sausage
patties and on cup of coffee. After breakfast,
my girlfriend and I went back to my room so
that I could take care of her. She has been
coming down with a cold so I gave her some
medicine that I had. I went to my first class of
the day and I was well prepared for the class
with the homework. I wasnt really prepared
for my second class though. There was a quiz
in my second class that I didnt think I did so
well on that quiz. After my classes were over,
I went to the gym with my friend for an hour.
We went to dinner after the gym to me up
with our friends. I went back to my room to
finish off the day.
I woke up at 8:30 to go to the caf for
breakfast. I had eggs sausage and toast with
peanut butter and a cupt of coffee. I felt like I
was well prepared for my Lifetime wellness
presentation. We discussed about the social
domain the whole class period. I feel like we
did fairly well on this presentation. My design
class was a breeze as well. I worked on my
flyer that is due Tuesday. After my class I had
to take my girlfriend to the oral surgeon to
get her tooth pulled. She was higher than a
kite so had to take care of her for the rest of
the night so I had no opportunity to go to the
gym; so in turn, I just did 100 sit ups in my
room while she was passed out on my bed to
end the day.
I had eggs, toast with peanut butter and
coffee. All my classes today were very easy. I
had my first day of practicum today for 2
hours and it was a bit of a work out, they had
me moving a bunch of heavy stuff around.
Stress management was good. I got dinner
after practicum and then went to the gym.
After the gym I went to my room to take a
shower to end the day.

10

10

10

10

10

Exercis
e Total:
66

Sleep
Total:
114

Stres
s
Mgmt
Total:
39

DAY 11
9/8/16

DAY 12
9/9/16

DAY 13
9/10/1
6

DAY 14
9/11/1
6

TOTAL
S:

Fruit /
Veggie
s Total:
85

Water
Total:
124

I had pretty good day today, I didnt have

that much to each though. I had to run all
over the place today. My classes were very
good today. I had A much better time with
practicum today, because we had much more
to do so that I could get a good sweat in.
After practicum I was happy that the caf was
still open so that I could get something to
eat. After the caf I went to my room and read
a play for homework and did the questions
for it. Before I went to bed, I did 50 push-ups
and 100 sit ups.
I was glad to finish off this week with a good
note because it was a very busy week for me.
Classes were a breeze as usual. After classes
I finally got to go to the gym with a friend
because my friends have been busy all week.
After the gym we went to Macados to eat
some good food. The gang and I watched a
funny movie to end the day.
I was really excited about all the festivities
that were going on today at the school. I was
not happy with the fact that I had to wait till
brunch at 11:15. It was really hot at the game
and I was afraid that the back of my next
would get sun burned. After the game I went
to dinner and then I went to my room to chill
out for a bit before the concert tonight. The
concert was great; except I wish there were
more people there. I went back to my room
to watch a movie with my friends to finish off
the day.
I was very glad for this last day to be my last
journal entry. I was also glad to have woken
up before and have only 30 minutes before
brunch time. I slept in for 2 hours which I
havent done in a while. After brunch I had to
study for my chapter 3 quiz that is on
Monday. It was quite difficult trying to retain
20 pages worth of information that might be
on the quiz. I made sure to eat vegies and
drink lots of water to keep my brain flowing. I
highlighted all the main points in the
passages that I read so that I could go back
over them. I trying walking a bit with my
friends for my last bit of exercise. Overall it
was a very calm day with very little stress.
Overall Total:

Overall Reflection:

Minimum 150 words, typed

Draw conclusions from what youve already described
Discuss what you learned from the overall assessment
Discuss what kind of improvements you tried to make over the course of the two
weeks
Include what you hope to carry forward
Reflection

It was very interesting keeping trying to keep track of what I do for 2 weeks. I was being very
cautious to stay within the guide lines of this assessment. I tried eating more of the right foods
and staying away of the bad ones. It was helpful for me to reflect upon my day and think about
what I did today. I liked keeping track of how many hours of exercise that I had a day and my
goal was to not have that as the lowest total. I learning a lot about following a plan which I never
done before. I was a little difficult but I love having a challenge so that I can push myself to do
and to be a better person. I feel like to weeks isnt enough time to get use to changing your life
style, but I will try my best to try to be healthier and stay strict on my physical activity.