A few years back, as part of my requirement in my Health Promotion subject in graduate school, I started with a wellness project. Of the three health behaviors that I’ve identified, I prioritized physical fitness as my project. Fast forward, I looked into my wellness status again and I still see the same needs.
End of June this year, I had the good fortune of experiencing how it is to have pictorials for a fashion magazine. Since the photo shoot happened in our house, one of my housemates, using our point and shoot digital camera, took a picture of me in one of the dresses we used. I was flabbergasted and worried by the result of the shot. I had gained weight more than necessary! I hurriedly analyzed the situation and refreshed my memory on my project a few years ago. I saw that it is quite important to address this problem because as an instructor of Stress and Illness/Death and Dying where wellness is tackled, I felt the need to be a good example. I need to walk my talk.
So here goes my wellness project for this school year:
Step one: Assessment
Physical Fitness. Keeping myself physically fit has been my last priority. Somebody plans and prepares my food daily so in this aspect, I know I have balanced meals. But with my heavy load as a clinical instructor, I easily drop doing regular aerobics and muscle toning in my schedule. This neglect was reflected in the following:
1. Cardio-respiratory Endurance. I have never been strong in this aspect. I cannot do jumping jacks nor play sack race and I run out of breath whenever I climb flights of stairs. Once in a while my x-ray shows cardiomegaly. Although I was cleared by a cardiologist from any cardiopulmonary ailment, she advised me to strengthen this aspect through cardio exercises.
2. Posture. Because of lack of exercise, my posture also suffered. I often catch myself slouching, with round shoulders and protruding abdomen.
3. Flexibility. I’ve improved in this aspect since my last assessment but I need to at least maintain my flexibility.
4. Muscular Endurance. Assessment showed that I need to strengthen my upper body and abdominal muscles. This is very much important since as a nurse, we sometimes need to lift patients. Strong upper body muscles also mean being able to maintain good posture easily and looking slim.
5. My BMI showed that I am slightly overweight. (Sorry folks, I can’t divulge how much)
Step Two: Planning
A. Behavior change contract
a. The behavior that I will modify in order to produce a higher level of health for me are physical fitness activities that include the following areas:
Cardiorespiratory Endurance
Posture
Flexibility
Muscular Endurance
Diet
b. My plan is to do a 1 hour physical training program at least 3 times a week. The program will be composed of a warm up, aerobic exercises (salsacise or turbo jam), muscle toning exercises, stretching exercises and a cool down. I will alternate the 20-min Turbo Jam plus 40 minute sculpting exercise with an hour of Salsacise and an hour of pilates inspired movements.
c. Support groups: So far, I have several housemates who also love Turbo jam and join me in the work out. I also keep in mind my friends who noticed my weight gain and my students. Lastly, I have Rosemary, Celine and Dianne, my work out instructors in the three videos I’ve mentioned.
d. My greatest reward is to find myself more fit and energetic. I don’t want to ask for more.
e. I will complete this contract and reevaluate it October 15, the last day of our term.
B. Objectives
My main objectives are:
a. Lose at least 8 lbs
b. Trim my waist at least 2 cm
c. Trim my hips at least a cm
d. Be able to perform disc three of my pilates CD with control and balance
e. No rounded shoulders and protruding abdomen in my posture
Step Three: Implementation
My schedule from mid July until the first week of September was nerve wracking. I had work practically almost everyday from Monday to Saturday. I tried to do my exercises with my aimed frequency but there were weeks when I had to cut the length of the work out to 20 minutes or cut the frequency from 3 times to at least once. All throughout, I was conscious of my food intake. It is a great help that many of my students’ care plans and teaching plans were on nutrition. I see MSGs in my favorite junk foods, cholesterol in my porkchop, Bicol express and menudo and sweets in my desserts so it’s easy to cut down on these items. Take note, cut down but not abstain. On the other hand, I see roughage, vitamins and minerals in my vegetables and fruits so I willingly take little more spoonfuls of these despite the fact that some do not ordinarily appeal to my appetite.
Step Four: Evaluation
My behavior regarding physical fitness had a difference before and during the Project. There was increase in motivation to perform physical fitness activities. Even if my schedule did not allow me to do much physical activities, the resolve to go back to what I’ve started is very strong. Even if the demands from school have increased, I was able to keep my cool most of the time. The fitness program made me more alert, active and cheerful. My posture has improved. I have also started to lose weight. For flexibility, balance and muscle control, I am now able to follow CD three of pilates although I still need to be more comfortable with the movements.
