Personal Reflection Paper

A bit surreal today as I sit down and write my first paper in almost 20 years. I’ve spent the last 10 years trying to be very concise in my communication, to the point and easy to skim the important facts to ensure what I need to get across will be read. The fact that I am having some emotional response to the stress related to routinely writing papers that ‘feel long’ is just a great example of some of what I learned from my MBTI/Firo B results.

There is a lot of pressure growing up in a small town where everyone knows you. My mom raised me to alway express myself and to be open minded in life. In the small town I grew up in, everyone knew you and news spread fast. Because of this I tried being like others, instead of being true to myself like I was always told me. After letting go of the ridiculous idea that I have to be like others, I now have no problem letting my real self be seen and showing others that they can also be themselves.

In this situation, I learned that I am capable of handling so much more than I think. My behavior post-workout is evidence that my intervention plan works. For every workout that I completed, I felt more motivated to keep going. Every moment of success meant that I needed to push myself so that I stay consistent with my workouts. Both my physical and emotional well-being were elevated because I believed in

The Transtheoretical Model of Change, a theory model of behavioral change, which has been the core for developing successful interventions to promote health behavior change. Some of their key constructs of the transtheoretical model include concepts from other theories of behavioral change. The transtheoretical model tries to describe how a person acquires positive behavior or how people modify a problem behavior. The main core of the theory lies on the Stages of Change, also among this theory, there are independent variables such as: the processes of change, outcome measures, temptation scales and the decisional balance. Furthermore, the process of change has ten cognitive and behavioral activities that facilitate the change.

Individual assignment 2 The Transtheoretical Model (Stages of Change Model) focuses on the decision-making of an individual and is a model of intentional change. The TTM operates on the assumption that people do not change behaviors quickly and decisively. Rather, change in behavior, especially habitual behavior, occurs continuously through a cyclical process.

This goal included eating seven fruits and vegetables, six grains products, three to four milk and alternatives and two meats and alternatives per day. I faced many challenges during this goal but there have been many benefits and I plan on continuing to live this lifestyle. Some benefits from eating healthier are increased energy, clearer skin, better quality sleep, and made me feel better overall. Since I started this goal, I have been feeling more energized and less bloated, because of this I have been more focused in class and have been more active. I have gone on walks a few times a week and joined a new sports team. My self-esteem has also increased. Before I started this goal, I ate at fast food restaurants frequently and had blemishes on my face. Now, my face is clear of acne, I have no dry skin and my complexion has noticeably increased. Another benefit was sleeping better; I would wake up feeling exhausted even after eight hours of sleep compared to now I wake up feeling refreshed and ready to conquer the day. Some other challenges I faced during this experience were the expenses of the food, it was very time consuming, the amount of food I needed to consume, and the food went bad very quickly before it could be eaten. Healthy foods are most costly then more sugary/ fatty foods. Due to that I was spending more money on groceries. Also preparing and

My goal starting on March 26th, 2018 to December 26th, 2018, is to implement at least 45 minutes of physical activity at least three times a week. An adult should have at least 150 minutes of physical activity every week (CDC, 2015). It is extremely important that I am reaching my goal by the end of the year. Currently my plan is being put into motion and I am now in the action stage. The action stage is should last for a period of 6 months or more (Edelman, Kudzma, & Mandle, 2013).

In this paper I plan to briefly review what happened during the counseling demonstration. Next, I will discuss two basic counseling skills that I believe I used well, and one that I struggled with. Finally, I will discuss the next steps I will take in order to improve my counseling skills.

| |the intellectual conversation of topics that were discussed. I also enjoyed the learning |

The clocks at LIH appeared to be online and communicating to the WDM. I began my check to start data collection that is when I realized the clocks are not operating normally. I tried to reboot, initialize, and test both clocks though it appeared the clocks were in the process of successfully completing the task, it failed. Within the last two hours, I managed to get both clocks to complete a data collection successfully. I contacted Kari, LIH Coordination Center and request to have a TSO swipe their badge on both clocks located at the Checkpoint and Break Room, respectively.

Termination stage is the hardest stage to reach for people in behavior change, but it is not impossible. This stage is the ultimate goal for everyone that is trying to change behavior, but it needs to a realistic goal that can be achieved. Within the goal that I have set for myself, with increasing my level of running to meet the standards of the five hours of moderate aerobic activity (CDC, 2015).

Instead of feeling burned out and like I’m spinning my wheels, I now feel rested, re-energized and ready to start setting and chasing goals in the gym again.

It’s a simple tool used by individuals to go beyond their usual goal setting to attain a better result (Zahorsky, 2018). My specific goal is to lose weight and improve my cholesterol level through exercise. This goal is measurable because I can calculate the number of calories to be lost per week. This way I can tell if I am making progress. This goal is attainable. The plan is to burn at least 500 calories a day. Since I am already losing 500 calories, knocking it up a bit ought to be reasonable. To consume more than that 500 calories, I simply need to include one extra exercise. This goal is realistic. Doing this alone is kind of impossible, so I am going to get a personal trainer to help me out. Finally, my goal is timely because I wish to achieve it by April 1,

Changing a behavior can be extremely difficult, however by utilizing and understanding the trans-therotical model of change, I was able to direct myself on the right path. The trans-theoretical model was developed by Prochaska and Diclemente in the 1970’s, assesses an individual’s readiness to act on a new healthier behavior, and provides concepts, strategies and methods from a range of theories to guide the individual through the stages of change. Briefly, there are five stages of change including, pre-contemplation ( no interest in changing behavior), contemplation ( considering change), preparation

I am now approaching the conclusion of my college career and starting to adjust to work life. This is a period of self-reflection and an attempt to put everything I learned into perspective. During this period of my life, I have been constantly thinking and contemplating my future. I feel very anxious yet nervous during this time while I am adjusting to this new stage of my life. When I was in High school my life was very structured, because I could be very dependent on peoples help and I obviously still lived with my family. When I went to college, I had to break away from that feeling of dependency and start the adjusting to adulthood. In college there was more responsibility and I started to become more independent. This was a crucial step in my life but choosing a career is going to be an even bigger step. It is a bigger step because; I have to start structuring my career goals and family goal for the future. At this moment all I can think about is my career, and how I can I keep improving myself for work life.