Goal Setting

1. The area or I would like to change or improve is:

I would like to get fit proportionally (My body far should be below 10%), however I would really like to work on my chest muscle, biceps and triceps. I would also like to get my GPA above 4.0 at the end of the first semester with my extra after school activities.

2. Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel area that you want to work on achieving.
From the Wellness Wheel, I would like to work on my physical, emotional and intellectual side.

3. What health benefits would you receive if you made a change in this area?
I would be better at volleyball,swimming and badminton which can help me to be in varsity for next year. Also, if I raise my GPA above 4.0, it is going to benefit my future, such as going to a good college. Also, I can prove my parents that I can raise my GPA and I can do my work by myself.

4. What difficulties might make achieving this goal a challenge?
I need to use my time wisely. I might not have time everyday to go to gym and work out. Therefore, I need to use my prep and after-school to finish my work. I also need to spend less time playing games and facebook.

5. The people you will ask for support and assistance are:

My parents and my friends.

In what way will they help you?

My parents can support me when I think I'm failing and when I want to give up. My friends also can help me by supporting me and helping me to improve on my weaknesses. Both, my parents and my friends, can motivate me harder, so I can take my challenge and achieve my goals.

6. Three specific steps involved in making this change/improvement are (be specific)

a. Checking my facebook, after I'm done with my homework (Less Facebook)
b. Training at least three days per week. (Tuesday, Saturday, Sunday) spending at least 30 minutes at the gym.
c. I should sleep early. I should get my work done first so I can get enough sleep for the next day which can help me on both academic and health side.

7. How will you record of your progress?

Checking my weight every week. I can record my weight every week and make it into a graph and observe the change. For academic, I can check my GPA by powerschool. I should find my weight decreasing and I should find my GPA increasing.

8. Date you will start / have started:

Friday, 2011-9-2

9. Date you are going to complete:

At the end of the first semester

10. Reward for completion (should be appropriate):

Next year, I can make varsity sports and I can impress my parents by showing better GPA. Of course, it is also going to increase my self-esteem. I can be more confident with my sports and physical ability.

Self Esteem

• Try to stop thinking negative thoughts about yourself. If you're used to focusing on your shortcomings, start thinking about positive aspects of yourself that outweigh them. When you catch yourself being too critical, counter it by saying something positive about yourself. Each day, write down three things about yourself that make you happy.
• Aim for accomplishments rather than perfection. Some people become paralyzed by perfection. Instead of holding yourself back wi th thoughts like, "I won't audition for the play until I lose 10 pounds," think about what you're good at and what you enjoy, and go for it.
• View mistakes as learning opportunities. Accept that you will make mistakes because everyone does. Mistakes are part of learning. Remind yourself that a person's talents are constantly developing, and everyone excels at different things — it's what makes people interesting.
• Try new things. Experiment with different activities that will help you get in touch with your talents. Then take pride in new skills you develop.
• Recognize what you can change and what you can't. If you realize that you're unhappy with something about yourself that you can change, then start today. If it's something you can't change (like your height), then start to work toward loving yourself the way you are.
• Set goals. Think about what you'd like to accomplish, then make a plan for how to do it. Stick with your plan and keep track of your progress.
• Take pride in your opinions and ideas. Don't be afraid to voice them.
• Make a contribution. Tutor a classmate who's having trouble, help clean up your neighborhood, participate in a walkathon for a good cause, or volunteer your time in some other way. Feeling like you're making a difference and that your help is valued can do wonders to improve self-esteem.
• Exercise! You'll relieve stress, and be healthier and happier.
• Have fun. Ever found yourself thinking stuff like "I'd have more friends if I were thinner"? Enjoy spending time with the people you care about and doing the things you love. Relax and have a good time — and avoid putting your life on hold.

1. Take pride in your opinions and ideas.

For me, it's really hard to take pride in my opinons and ideas. I tend to listen to others first. I always think I'm wrong and fix my thoughts by listening to others. I always worry that my ideas might be wrong, therefore I really don't share my ideas with others. However, I sometimes realize that my ideas are right and I should be more confident with my opinions. Therefore, I would really like to improve on this and take pride in my opinions and ideas.

2. Try new things.

I don't feel comfortable trying new things. It is because, for me, trying new things mean stepping into a different level where I have no ideas and information. Therefore, I think trying new things can fail me easily. However, I saw people trying something new and finding themselves enjoying and finding something new that they are good at. Therefore, I want to try new things and enjoy just like others.

3. Try to stop thinking negative thoughts about yourself.

I would really like to improve myself on this category. Before my tests or quizes, I always think that I didn't study enough and I am not prepared for this test. I tend to criticize myself that I am going to fail this test and this kind of negative thoughts do bring bad results such as getting too nervous on simple quizes. Therefore, I need to stop thinking negative thoughts about myself and be more confident and higher my self-esteem.

Wellness Continuum

I got a 16 out of 20. However, I wasn't really surprised with my score because I knew I was going to get around 15. I always knew I was eating my food too salty. Also, I always sleep late which takes away energy from my brain and makes my day really hard. On the other hand, there were also good things that I was doing well. I really do think about my health and body all the time. Therefore, I try to control my diet and exercise. I eat right amount of fruit and vegetable everyday. I don't smoke and drink alcohol and I will never try. I also like to make my friends and myself to be happy, therefore I give positive compliments to others all the time. From now on, to make my body healthier, I should start thinking about my safety such as, wearing a helmet when I am riding a bicycle. Second, I really need to take my time to rest. I should sleep early to make my brain function well on the next day.