ASSESSMENT AND APPLICATION

Activities

Presented to

Dr. Glo Velasco Quizana

In partial fulfillment

Of the requirements to

Understanding the self

Bachelor of Secondary Education -EnglishA1

by;

Paul Justein Sia. Gruezo

ASSESSMENT AND APPLICATION
A. The use of routine wellness programs/lifestyle is becoming famous among
teenagers and adults nowadays. Search for an existing mobile app or online activity
about wellness. It might also be an activity that you or your friend have tried
already. Discuss the mechanics and the benefits of subscribing to such program.

The one popular wellness app that has gained significant traction is "MyFitnessPal."
MyFitnessPal is a comprehensive mobile app and online platform that focuses on health and
wellness. It offers a wide range of features and mechanics to help users achieve their wellness
goals.

Mechanics of MyFitnessPal:

1. Tracking of food and calories : MyFitnessPal allows users to track their daily food
intake by entering what they eat. It provides a vast database of foods and their nutritional
information, making it easy to log meals. the app helps me and some of my friend stay
on track by displaying their daily progress.
2. Exercise Tracking: The app includes an exercise tracker that helps users log their
workouts and activities.
3. Social and communal characteristics: MyFitnessPal has a community aspect where
users can connect with friends, join forums, and share progress. This social aspect can
provide motivation and accountability.
4. Setting of goal: we can set various wellness goals, whether it's weight loss, muscle gain,
or just maintaining a healthy lifestyle. The app then provides guidance on how to achieve
those goals specially me having the hard time to set goals.
5. Nutritional Insights: MyFitnessPal offers nutritional insights based on users' data,
helping them make more informed food choices.
6. Emotion focused strategies Raise awareness of the associations between mood and
eating behavior.

Benefits of Subscribing to MyFitnessPal or Similar Wellness Apps:

1. Goal Achievement: These apps provide a structured approach to achieving health and
fitness goals. With personalized goals and guidance, users are more likely to reach their
targets.
2. Nutritional Education: Users can learn more about the nutritional content of different
foods. This can lead to improved dietary choices and overall better health.
 3. Convenience: Having a wellness app on your mobile device allows for easy and on-the-
go tracking. It simplifies the process of maintaining a healthy lifestyle.
4. Long-Term Wellness: These apps promote a holistic approach to wellness, focusing on
sustainable lifestyle changes rather than quick fixes. This can lead to long-term health
benefits.

It's important to note that while MyFitnessPal offers a free version, it also has a premium
subscription that unlocks additional features and personalization. The benefits of subscribing to
the premium version can include more advanced insights, customized meal plans, and an ad-free
experience.

Wellness apps like MyFitnessPal have become popular due to their effectiveness in helping
individuals make positive changes in their lives. They provide a convenient and data-driven way
to work towards better health and well-being, making them a valuable resource for both
teenagers and adults interested in wellness.

B. Create your own wellness program or self-care plan with the theme "replenish."
Briefly discuss the specific purpose and intended users of the program.
Wellness Program: Replenish - Nurturing Your Body, Mind, and Soul

Purpose: The "Replenish" wellness program is designed to help individuals prioritize self-care and well-being,
focusing on replenishing their physical, mental, and emotional reserves. The program's main objective is to
promote balance and resilience, reduce stress, and enhance overall quality of life. It is suitable for individuals
of all ages and backgrounds who seek to rejuvenate and sustain a healthy lifestyle. Achieve the best and better
version of our self , I always believe in the saying ‘’ there is no progress if there is no process ‘’.

The Intended Users:

1. Stressed Professionals: This program is tailored for individuals working in high-stress environments,
such as corporate professionals, healthcare workers, and educators. It offers tools to help them find
calm amidst chaos, improve productivity, and reduce the risk of burnout.
2. Students: For students, both in school and college, managing academic pressure and personal growth
can be challenging. This program equips them with techniques to manage stress, improve focus, and
build emotional resilience.
3. Seniors: The elderly can benefit from "Replenish" by enhancing their physical health, maintaining
cognitive abilities, and finding emotional fulfillment during retirement.
4. Anyone Seeking Balance: This program is open to anyone looking to improve their work-life
balance, mental health, or overall sense of well-being. It's versatile and can be customized to suit
various needs.

Components of Program:

1. Physical Replenishment: Activities such as yoga, fitness routines, nutrition guidance, and sleep
optimization to ensure a healthy body.
2. Mental Replenishment: Techniques for stress reduction, mindfulness, and meditation to enhance
mental clarity and emotional balance.
 3. Emotional Replenishment: Workshops on emotional intelligence, counseling, and self-reflection
exercises to foster emotional well-being.
4. Lifestyle Assessment: Personalized assessments to identify areas that need improvement and set
achievable wellness goals.
5. Self-Care Toolbox: Create a toolkit of strategies, resources, and apps for participants to use in their
daily lives to sustain wellness.
6. Regular Check-ins: Periodic check-ins to measure progress, provide feedback, and adjust the
program based on individual needs.

Delivery of the program:

The "Replenish" program can be offered in various formats, such as workshops, online courses, support
groups, and one-on-one coaching or symposium. Participants can choose the format that best suits their
preferences and schedules to be more compassionate in there goals.

The ultimate goal of the "Replenish" wellness program is to empower individuals to take charge of their well-
being, teaching them to make self-care a consistent part of their lives. This, in turn, leads to more balanced,
healthier, and happier individuals who can thrive in their personal and professional pursuits.

The ‘’Replenish’’ can also inspired those individuals having hard time to be inspired to upgrade themselves in
the best version of there self , throughout the inspirational quote of this well-ness program which is the ‘’there
is no progress if there is no process’’
The "Replenish" wellness program offers a range of benefits for its intended users:

1. Stress Reduction: Participants will learn stress management techniques, helping them
reduce the harmful effects of chronic stress on both their physical and mental health.
2. Improved Physical Health: Through fitness routines, nutrition guidance, and adequate
sleep practices, individuals can expect improved physical well-being, including increased
energy levels, weight management, and better overall health.
3. Mental Clarity and Focus: The program provides mindfulness and meditation
techniques that enhance mental clarity and focus, leading to increased productivity and
better decision-making.
4. Emotional Resilience: Workshops on emotional intelligence and self-reflection help
individuals develop emotional resilience, improving their ability to cope with life's
challenges and maintain positive relationships.
5. Enhanced Well-Being: By prioritizing self-care and emotional replenishment,
participants experience a greater sense of overall well-being, contentment, and life
satisfaction.
6. Community Support: Engaging with like-minded individuals in the program's
community fosters a sense of belonging and support, reducing feelings of isolation and
promoting social well-being.
7. Lifestyle Improvement: The personalized assessments and goal-setting encourage
participants to make sustainable changes in their lifestyle, leading to healthier habits.
8. Balanced Work-Life Integration: Professionals can achieve a better work-life balance,
reducing the risk of burnout and improving their overall quality of life.
9. Personal Growth: Students and individuals seeking personal growth benefit from the
program's emphasis on self-reflection, setting them on a path of continuous self-
improvement and development.
 10. Caregiver and Parental Support: Caregivers and parents can replenish their energy and
emotional reserves, allowing them to provide better care for their loved ones.
11. Elderly Well-Being: Seniors can maintain physical health and cognitive abilities,
ensuring they enjoy a fulfilling retirement with a strong sense of purpose.

The "Replenish" wellness program, with its multi-faceted approach to self-care, is designed to
address the holistic needs of participants, leading to a more balanced and fulfilling life. By
nurturing the body, mind, and soul, it empowers individuals to become more resilient, healthier,
and happier, ultimately improving their quality of life.

ASSESMENT AND APPLICATION

Look at your Christmas gift checklist and determine which would you like to
acquire on your own. Make a plan of action on how you will save and/or increase
your income (without asking for money from your parents) in order to get the
objects. You can also do a one-year plan for another project related to your
material self.
MY CHECKLIST OF CHRISTMAS GIFT;
1. Electronics:
 Smartphone
 Headphones or earbuds
2. Fashion and Accessories:
 Designer handbag or wallet
 Stylish clothing or shoes
 Watch or jewelry
3. Home and Kitchen:
 Smart home devices (e.g., smart speaker, thermostat)
 Cookware or kitchen gadgets
 Home decor items
4. Entertainment:
 Books
 Streaming service subscriptions
 Concert or theater tickets
5. Hobbies and Activities:
 Outdoor gear (e.g., hiking equipment, bicycle)
 Art supplies
 Cooking or baking classes
6. Self-Care and Wellness:
 Spa day or massage gift certificate
  Fitness equipment or gym membership
 Aromatherapy diffuser or essential oils
7. Travel and Adventure:
 Weekend getaway or vacation package
 Travel accessories (e.g., luggage, travel pillow)
 Adventure experiences (e.g., hot air balloon ride)
8. Subscription Services:
 Streaming services (Netflix, Amazon Prime, Disney+)
 Food delivery services (HelloFresh, Blue Apron)
9. DIY or Craft Supplies:
 Craft kits
 DIY tools or supplies
 Subscription to a crafting or DIY magazine
10. Gift Cards:
 Gift cards to favorite stores, restaurants, or online retailers
The plan to save and increase my income is a practical way to achieve financial goals
without relying on parents. Below is a one-year plan to save money and work on a
project related to my material self:

The Goal: To save money and work on a personal project to acquire specific objects
or improve your material well-being.

Month 1-2: Assess Your Finances and Set Clear Goals

1. Create a detailed budget: Track your income and expenses for the next few
months to understand your current financial situation.
2. Define your savings goal: Decide how much money you need to save to
acquire the objects or achieve your material goals.
3. Establish a timeline: Determine when you want to reach your financial goal,
and break it down into monthly savings targets.

Month 3-4: Increase Your Income

4. Explore side hustles: Identify opportunities to earn extra income through part-
time jobs, freelancing, or selling items you no longer need.
5. Improve skills: If necessary, invest time in acquiring skills that can lead to
higher-paying job opportunities.
6. Negotiate a raise: If you are employed, consider discussing a salary increase
with your current employer.
Month 5-8: Cutting Costs and Saving

7. Trim unnecessary expenses: Analyze your monthly expenses and identify areas
where you can cut back, such as dining out, entertainment, or subscription
services.
8. Open a dedicated savings account: Set up a separate savings account to deposit
your savings, ensuring that the money is not spent accidentally.
9. Automate savings: Arrange for a portion of your income to be automatically
transferred to your savings account each month.

Month 9-10: Evaluate Progress

10.Review your budget: Reassess your budget and financial progress to ensure
you're on track to meet your savings goals.
11.Adjust as needed: Make adjustments to your budget, savings targets, or
income-generating activities if necessary.

Month 11-12: Final Push and Project Work

12.Focus on increasing income: During the last few months, intensify your efforts
to earn extra income, possibly taking on more projects or side jobs.
13.Allocate savings to the project: As you accumulate savings, allocate a portion
of the funds towards acquiring the objects or working on your material well-
being project.
14.Monitor and celebrate achievements: Continually monitor your progress and
celebrate each milestone reached along the way.

Throughout the Year: Stay Committed

15.Stay disciplined: Stick to your budget and avoid impulse purchases or

unnecessary expenses.
16.Stay motivated: Remind yourself of your financial goals and the satisfaction of
achieving them.

Related Project Plan (Optional):

If you have a specific project related to your material well-being:

Goal: To complete a personal project within one year.

1. Month 1-2: Define Your Project

  Clearly outline the objectives and scope of your project.
 Create a project plan with milestones and deadlines.
2. Month 3-4: Gather Resources
 Identify the resources, tools, and materials you need for the project.
 Budget for the project and allocate funds from your savings.
3. Month 5-8: Work on the Project
 Begin working on your project, following the plan and schedule.
 Seek assistance or guidance if necessary.
4. Month 9-10: Review and Adjust
 Evaluate your progress and make any necessary adjustments to the
project plan.
 Ensure you're on track to complete the project within the desired
timeline.
5. Month 11-12: Finalize and Celebrate
 Finish the project, making any final touches or adjustments.
 Celebrate your achievement, and, if applicable, share your work with
others.

Remember, saving and working on personal projects require dedication and discipline.
Consistently following your plan and staying focused on your goals will help you
achieve financial independence and personal fulfillment. The things that you want
even it is not a matter you buy it as long as you have the discipline to manage
important and non important things by managing your financial properly.
A. Reflection. Based on the lesson, identify your own sex, gender, and
sexuality. Construct a reflection paper with your personal insights and
realizations.

In today's rapidly evolving world, discussions around sex, gender, and sexuality have
become more nuanced and inclusive. These concepts, once thought to be straightforward, now
challenge traditional norms and offer a broad spectrum of possibilities for self-identification. In
this reflection paper, I will explore my own understanding of my sex, gender, and sexuality, and
how my perspective has evolved over time.

The central focus of this critical reflection will be on my own experiences with gender
and identity. I will aim to critically reflect on how my experience interacts with the following
aspects such as religion, class, age, and race. While also drawing on my own experience using
theorists such as Butler, Steph Lawler, Bell Hooks. I will be addressing the following point-
Feminism in a cultural home. We must first understand ‘Gender’ and ‘Sexual identities’. With
both Gender and Sexual identities, there’s purpose and effects, this comes to play in gender roles,
the importance of gender roles allows one to accept themselves while also understanding how to
connect with people. The understandings of the term ‘Gender’ is continuously evolving. Gender
is a social construction of the definition of men and women, one’s characteristics are thought to
distinguish the difference between a man and women, such as roles, norms, and relationships.
However, it differs within other societies and can also change.

Sex
At birth, I was assigned a biological sex based on physical characteristics – I am male.
This classification seemed straightforward, as it has been for most of human history. However,
as I delved deeper into the topic, I realized that sex is not as binary as it might seem. Intersex
individuals are born with a combination of male and female biological traits, challenging the
simplistic male-female dichotomy. This realization emphasized the importance of
acknowledging the diversity within the human population.

Gender

Understanding my gender identity has been a more complex journey. For much of my
life, I took my gender identity for granted, aligning it with my assigned sex at birth. It was only
when I began to learn about the experiences of transgender and non-binary individuals that I
questioned the alignment between my sex and gender. I realized that my gender identity does not
have to be tied to societal expectations and that there are countless ways to express one's gender.

As a cisgender individual, my understanding of the struggles faced by transgender and

non-binary people deepened. I recognized the importance of respecting and validating the gender
identities of others, regardless of whether they conform to traditional norms. This insight pushed
me to be more conscious and supportive of the diverse gender identities that exist.

Sexuality

Sexuality is another dimension of identity that I explored. It's important to remember that
one's sexual orientation is distinct from gender identity. In this realm, I identified as
heterosexual. However, this label is only one part of the larger mosaic of human sexuality.
Learning about the LGBTQ+ community taught me that sexual orientation is diverse and fluid. It
made me reflect on the importance of acceptance and inclusion. Just as I want others to respect
my gender identity, I must respect their sexual orientation and support their right to love and
express themselves as they choose.

This reflection journey has been enlightening, prompting me to question and expand my
understanding of sex, gender, and sexuality. I've come to realize that these facets of identity are
not rigid, but rather exist on a spectrum, allowing each person to define themselves in a way that
feels authentic. In the end, embracing diversity and understanding that there is no single,
universal experience of sex, gender, or sexuality is a crucial step toward creating a more
inclusive and compassionate society. My own understanding of my identity has grown, but I also
recognize that it will continue to evolve as I learn from and engage with people from all walks of
life. It also compares men and women. It tells you everything about adolescence and puberty. It
tells you that sex matters. We learn a few words such as, gender roles and gender typing which
gender roles is the social expectations that guide our behavior as men and women and gender
typing means taking on a traditional male or female role for a transgender person, gender identity
differs from the behaviors or traits considered typical for that person’s biological sex.

Gender roles describes how others expect us to think, feel, and act. Our gender identity is
our personal sense of being male, female, or, occasionally a combination of the two. The social
learning theory assumes that we acquire our gender identity in child-hood by observing and
imitating others gender-linked behaviors and by being rewarded or punished for acting in certain
ways.
We also get introduced to the sexual response cycle, sexually transmitted infections,
sexual orientation, and homosexual, heterosexual, and bisexual. Finally, the important part is that
sex is NOT an actual need, but it does matter.