1. http://www.boomboomclap.ca/ NB Wellness!

2. Wellness Challenge 1. Take the stress test and the stress susceptibility test and record your results (you were given a handouts). 2. Choose two things to modify about your life that have been proven to improve mood or to relieve stress. You cannot choose two things from the same category. 3. You must detail exactly what your plan is. Fill out the contract and submit. 4. Devise a chart or journal that you will use to track your progress. 5. Take the challenge for 21 days. Record your progress as you go. 6. Take the stress tests again and record your result. 7. Write a report.

3. 4. Your Chart / Journal  Be sure you have every day labeled (with the date).  Be sure to include details: make room in your chart for written reflection and detail: what was the day like? How successful were you today? What was your mood like? Your stress level? Was there anything influenced your success or lack thereof, today? This reflection should be between 3-5 sentences each day.  At the very least every day, record your level of success. I would expect that at least 10 of the 14 days also have the 3-5 sentences of anecdotal detail.

4. 7. My Report  Write a report detailing the experience: 1.5-2 pages typed, double-spaced: Was the challenge difficult to complete? If so, in what ways? Was it rewarding? If so, in what way? Do you feel there were any positive results? Did your friends, family, coworkers, teachers seem to notice any change in you? Ask 3 people and record their comments, relationship and signature. Do you feel you were successful, overall, in following your plan? Why or why not and in what ways. Do you think you will adapt these changes long term? Why or why not? Are you encouraged to try anything else to improve your wellness?

5. Wellness Contract  I ___________________________ ____ am taking the wellness challenge. I understand that this will run from (dates). I am committed to trying my best. The two behaviors I will be changing are: _________________________________________& ___________________________________________

6. Category One: Diet Ideas: -eating breakfast -eating more fruit and or veggies (7 are recommended by Canada’s Food Guide) -eating more grains (7 servings are ideal CFG) -getting more milk and alternatives (3-4 servings are ideal (CFG) -eating more meats and alternatives (2-3 servings are ideal (CFG) -eliminating “junk food” (all or a particularly bad habit (soda, energy drinks, sugar, fast food, etc)  http://www.hc-sc.gc.ca/fn-an/food-guide- aliment/basics-base/quantit-eng.php http://www.hc-sc.gc.ca/fn-an/food-guide- aliment/basics-base/quantit-eng.php

7. Category Two: Get Active!  http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain- adopt/weights-poids-eng.php http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain- adopt/weights-poids-eng.php  It is recommended that teens get 60 minutes of exercise a day. Depending on your current fitness level, start at an appropriate level and build on it. Go to the website and look at the suggestions.  Your challenge can be to get a certain number of minutes a week. You can specify how you meet those minutes (what kind of activity).  If you are able to convince a friend, a family member (dogs count), to join you, and can prove it, I will give you a bonus point.

8. Category Three: Other  The Faith Factor  Flow  Sleep  Relationships  My “bad” habit  Take an electronics hiatus, or declare 2-4 hours a day electronics free, or stop all things electronic at least one hour before bed.  Daily Stress (habits to address my daily stress hassles)  Meditation, Deep Breathing, Accupressure, Yoga  Drinking Tea  Taking a supplement

9. Dr.Oz: Take one of his challenges  http://www.doctoroz.com/challenge-yourself http://www.doctoroz.com/challenge-yourself

10. Bonus  If you extend your challenge by 1 week and do a good job during that week, I will add 3-5 marks to the test of your choice.

11. Evaluation  Your plan: your level of engagement & success will matter. If you choose to add a vitamin D supplement and to go to bed earlier, that’s fine, but understand that you will not get the same mark as the student who adds 45 minutes of exercise/day and cuts out his Pepsi. Fair? (15)  Completion of chart and anecdotal notes (15)  Final Reflection (10)  Due: May 13 for the 2 week challenge or May 30 th for the 3 or 4 week challenge.