Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

Lifetime Wellness Application Paper

What did you learn about lifelong wellness from taking this General Education Class? I learned that being in good shape can reduce the risk of heart disease and hypertension. A healthy body composition can improve physical function, increase self-confidence, and mood. I will feel better about my physical abilities and the way I look.

How would you apply this information to your life? I will apply this information by setting goals that will help me to improve not only physically but mentally as well. Eating well and having a healthy lifestyle are very important to reduce diabetes and heart diseases.

What is your intention to continue to practice what you have learned in your life and why? I will keep exercising and eat healthy for rest of my life. My family has a history of heart disease and diabetes and I dont want to take a chance to end up the same way. I can prevent it while I am young before is too late. I do not want to end up in an emergency room knowing that I could have done something for myself to stay healthy.

General ideas for improving this course? This course is awesome. It required a reasonable amount of time which it can fit any students schedule. There is not a lot assignments to turn in. one thing I would change is the sound system. I did not hear a digital sound in the room. A blue ray sound system is needed.

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

1page overall Self/ Class evaluation

I enjoy Zumba class very much and I will never get tired of it and love the different moves around the world such merengue, cha-cha, salsa, reggaetton, bachata, cumbia, hit hop, and more. The instructor has a sense of humor and always give us a reason to laugh. She encourage us to keep an up the pace and makes sure we learn how to do the moves correctly. Another thing that I learned is that if you do not know the moves you should not feel discourage, or disappointed about yourself. If you work hard with practice you will get the moves that your body needs to get accustom to it. Some students, the first day of our class have no familiar how to move their bodies and have very funny and accurate moves but in the end of the semester they feel confident about how to move their body. It is not easy to achieve goals when you have a lot of things going on in your life, but I learned that if goals are specific, measurable, attainable, realistic, and time-bound you can oriented be success. It feels great to give my body the opportunity to gain muscles strength aerobic fitness that I need to live better in life. I lost 3 pounds in two months since I began Zumba class this semester, but I will get there to accomplish this goal. I can achieve this because I believe in myself and feel motivated. I will continue to maintain an exercise routine to control my weight, to improve my mood, and gain the energy that I need to get through the day. By eating healthy foods that do not contain saturated fat and zero cholesterol, and drinking water help to maintain the balance of my body fluid. I can also improve my health getting good sleep would help me prevent inflammation which is linked to heart disease, stroke, diabetes, arthritis, and premature aging. These are my priorities in life that will enable me to enjoy and live a long life. I will encourage my loves one to do so as well.

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

5 Goals What/ How

GOAL 1: Lose weight. 24 lbs. How am I going to accomplish this goal: I will exercise 3 times a week, for example; cardio, lifting weights, and yoga for relaxation and stretches. Go hike at the mountain at least once a month. . Monday: 2hrs cardio, lifting weight 20mins. Yoga 1hr. Wednesday: 1hr. cardio, lifting weigh 20 minutes, and Thursday: 1hr. cardio, Yoga 1hr. How did I do on this goal? I lost 5 Lbs. I was able to accomplish the exercise pattern which it make me feel brand new and a healthy body. I could not ask for more when I have the chance to hike at the mountains once a month, I feel that my heart is smiling at me. GOAL 2: Healthy diet How am I going to accomplish this goal: By avoiding fast-food, have oatmeal as a breakfast. Eat more vegetable, and fruits. Add more protein and fiber. How did I do on this goal? I always try to have a healthy breakfast, lunch, and dinner by adding fruits, vegetables, protein, and fiber on each meals. No hamburgers and fries. GOAL 3: Drink more water How am I going to accomplish this goal: By avoiding soft drink and energy drink because they contain high refine sugar How did I do on this goal? I drink water on every meal and every day to keep myself hydrated. GOAL 4: Sleeping habit How am I going to accomplish this goal: go the bed on time and get sleep at least 8 hrs. How did I do on this goal? Im going to bed Monday through Saturday at 10 P.M. and get up at 6 A.M. Sundays at 11P.M. and getting up at 7A.M. I feel energies every morning for being on sleeping habit.

GOAL 5: Positive attitude How am I going to accomplish this goal: Stay upbeat. Don't let other people drag you down!
Remind yourself most things are possible if you try hard enough.

How did I do on this goal? I avoid to be around negative people. Have more compassion and sympathy for others. I did make up my mind that life is good and it has everything we need to accomplish our goals. I will enjoy every moment in this life.

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

25 Day Food Journal

Day 1: 1/13/14 Breakfast: Instant oatmeal and 2% milk Snack: Dried fruit Lunch: Salmon oven cook with white rice and asparagus. Drink: water with lime Snack: Dandelion root tea, peach yogurt. Dinner: Mashed potato, 2 pork sausages, 2 garlics bread slide with cheese on top, and steam mix vegetables (carrot, bean, zucchini, etc...) Drink: Water with lime Exercise: 1 hour cardio, 20 minutes lifting weight Day 2: 1/14/14 Breakfast: Berry Colossal Crunch Cereal with almond milk. Snack: an apple Lunch: Asian Noodle Soup and 2 white rolls Drink: Water Dinner: Cheddar and broccoli soup, 2 slide banquette, 1 orange Drink: Water Day 3: 1/15/14 Breakfast: Instant oatmeal and 2% milk Snack: Dried fruit Lunch: Grill salmon and white rice Drink: Water Dinner: Spinach ravioli, carrots and broccoli Drink: Water with lime Exercise: 1 hour cardio, 1hr. yoga Day 4: 1/16/14 Breakfast: Oatmeal with almond milk and fruits Lunch: Taco soup and 2 rolls Drink: Water Dinner: Grill chicken and vegetables with white rice Drink: Water with lime Exercise: 1 hour cardio, 10 minutes weight lifting

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

Day 4: 1/16/14 Breakfast: Warm milk and 2 toasts Snack: Dried fruits Lunch: Lentil Soup with 2 rolls, and 1 apple Drink: Water Dinner: 4 meat empanada, asparagus, and 1 banana Drink: water Day 5: 1/17/14 Breakfast: warm milk, fruits, 2 toast Lunch: Salmon salad, 1 oatmeal cookie Drink: Water Snack: 1 apple, 2 oranges Dinner: Chicken noodles, boil carrot, tiramisu Drink: Water Day 6: 1/18/14 Breakfast: warm milk, croissant, berry smoothie Lunch: Ginger carrot soup, rolls, 1 banana Drink: Water Dinner: Grill pork sausages, mashed potatoes, asparagus, 2 oranges Drink: Water Day 7: 1/19/14 Breakfast: Oatmeal, 2% milk, 1 banana Lunch: Asian noodle soup Drink: Water Snack: Italian biscotti Dinner: Chicken enchilada, garden salad, tiramisu Drink: Water Exercise: 2 hrs. Cardio, 1hr. yoga Day 8: 1/20/14 Breakfast: Scottish pancake, orange juice Lunch: Grill chicken salad, 1 apple Drink: water Snack: Dried fruit

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

Dinner: Spaghetti, 2 rolls Drink: water Day 9: 1/21/14 Breakfast: Instant Oatmeal, 1 banana Lunch: Ginger carrot soup, 2 rolls Drink: Water Snack: strawberries smoothie Dinner: Breast turkey sandwich, garden salad, 1 brownie Drink: Water Day 10: 1/22/14 Breakfast: Berry colossal crunch with 2% fat milk, 1 banana Lunch: Tempura shrimp baked with masago and sweet and spicy sauces, baked scallops, mushrooms and spicy sauce. Drink: Water Dinner: Miso soup, 2 white rolls, strawberries smoothie Drink: Water Exercise: 1 hour cardio, 20 weight lifting Day 11: 1/23/14 Breakfast: Oatmeal with 2% fat milk, cantaloupe Lunch: Ginger carrot soup, crackers, 1 avocado Drink: Water Snack: Raspberry macaroon cookies Dinner: Chicken empanada, lettuce and tomatoes salad Drink: Water with lime Exercise: 1 hr. cardio, 1hr. yoga Day 12: 1/24/14 Breakfast: Warm 2% fat milk, 2 toast, watermelon, blueberries Snack: Dried fruits Lunch: Turkey breast sandwich, cucumber salad Drink: Water Dinner: Caf Rio sweet pork salad Drink: Water

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

Day 13: 1/25/14 Breakfast: Berry colossal crunch with 2% fat milk, 1 apple Lunch: Taco soup, crackers Drink: Water Dinner: Taco soup, rolls, fruit salad Drink: Water Day 14: 1/26/14 Breakfast: Scotch pancake, Warm 2% fat milk Lunch: 2 peach yogurt Drink: Water Snack: dried fruits Dinner: Grill salmon, potatoes salad, four bean salad Drink: Water Day 15: 1/27/14 Breakfast: Omelette, 2 toast, warm 2% fat milk, mixed fruits Lunch: Lentil Soup, crackers Drink: Water Dinner: Grill steak, four bean salad, 2 rolls, white rice Drink: Water Exercise: 2 hrs. Cardio, 1hr. yoga Day 16: 1/28/14 Breakfast: Oatmeal with 2% fat milk, mixed fruits Lunch: Grill steak, four bean salad Drink: Water Dinner: Vegetables soup, 2 rolls, tiramisu Drink: Water Day 17: 1/29/14 Breakfast: Warm 2% fat milk, 2 toast Lunch: 3 Meat empanada, strawberries yogurt Drink: Water Dinner: Spaghetti, garden salad Drink: Water Exercise: 1 hr. cardio, 20 weight lifting

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

Day 18: 1/30/14 Breakfast: Berry colossal crunch cereal, with 2% fat milk Lunch: Mixed fresh fruits, 2 ground beef taco Drink: Water Dinner: Vietnamese Chicken Salad Rolls 3 : Pulled chicken, butter lettuce, Napa cabbage, mint, carrots, scallions, peanuts, rice noodles, sweet chile sauce, lime vinaigrette, rolled in rice paper Drink: Water Exercise: 1 hr. cardio, 1hr. yoga Day 19: 1/31/14 Breakfast: Omelettes, 2 sausages, 2 toast, and warm 2% fat milk Lunch: noodles soup, crackers, peach yogurt Drink: Water Dinner: Chicken enchilada, steamed vegetables Drink: Water Day 20: 2/1/14 Breakfast: 2 toast, warm 2% milk, 1 strawberries yogurt Lunch: Salami, dried tomatoes chicken sandwich, garden salad Drink: Water Dinner: Lentil soup, 2 rolls, berries smoothie Drink: Water Day 21: 2/2/14 Breakfast: Frosted flake cereal with 2% fat milk, mixed fruits Lunch: Taco soup, 2 rolls Drink: Water Dinner: BBQ. Chicken, Rice, Vegetables, chips Drink: Water Day 22: 2/3/14 Breakfast: Oatmeal with 2% fat milk, pineapple Lunch: Grill Salmon salad, vegetable soup Drink: Water Dinner: Spinach & chicken Ravioli, garlic bread, garden salad Drink: Water Exercise: 2 hrs. Cardio, 1hr. yoga

Ubon Noble

HLAC Lifelong Wellness

1035-002 04/30/2014

Day 23: 2/4/14 Breakfast: Warm 2% fat milk, 2 toast, 2 eggs Lunch: Asian papaya salad, grill pork, sticky rice Drink: Water Dinner: Grill steak, mushed potatoes, white rice, berries pie Drink: Water Day 24: 2/5/14 Breakfast: Oatmeal with 2% fat milk, strawberries Lunch: 2 meat empanada, 1 peach yogurt, fruit salad Drink: Water Dinner: Wok seared chicken, assorted lettuce, Napa cabbage, carrots, cucumbers, snap peas, scallions, cilantro, rice sticks, tomatoes, lime vinaigrette Drink: Water Exercise: 1 hr. cardio, 20 weight lifting Day 25: 2/6/14 Breakfast: Berry colossal crunch cereal with 2% fat milk Lunch: Grill chicken salad, 2 rolls Drink: Water Dinner: Sushi: smoked salmon and scallion roll, tempura fried Drink: Water Exercise: 1 hr. cardio, 20 lifting.