1. HW420-S01
Creating Wellness Unit 9
Final Project
Gabriel J. Wigington
Kaplan University
May 15, 2013

2. I. Introduction:
I believe it to be extremely vital for any individual who desired a prosperous and
thriving career in a health and wellness setting to develop themselves in their
spirituality, psychological health, and the physical body because as we do so the
changes we make become real to us. We can learn from reading textbooks all day
long but until action is actually taken there is no real change that makes our quality of
life on earth better. In coaching programs for total body transformation I hear it said
all the time that those who desire change need to read less and do more! It’s in the
“do” part that change takes place and momentum is created. It’s very difficult to go
help someone with spiritual, psychological, and physical growth if we have never
developed any of those areas of wellness in our personal life. I firmly believe that we
should practice how we’re going to play. This analogy used often in the arena of
sport also applies to everyday life including business and relationship. Practice
enables us to be prepared for the bigger moments which lie ahead. In motor
Development class, we discussed this concept of the importance of “practice.” How
can I show someone the benefits of “mindful meditation or expect them to be
confident in my ability to guide them along this path if I never practice it myself? In
the world of health and wellness there is theoretical science and application of
knowledge in real time. I would like to improve in the practice of a still mind through
the subtle mind exercise, improve in maintaining laser-like focus on thoughts that
produce joy, peace, and love while neglecting fear and worry, and also take my
physical training and nutrition to the next level. I believe the more I develop my

3. spirit and mind through consistent habits, the more I will be able to stay motivated
and energized to do what I need to in order to grow in the physical realm.
II: Assessment:
I consider my health to be constantly improving in each area. I would say that I have
improved greatly since beginning this course since I have become aware of many stressors
including thoughts that were not producing the best results and may have added unnecessary
suffering to my life. I give myself on a scale of 1-10 a score of 8 spiritually, a 9
psychologically, and a 6 physically. I rate myself lower in the physical because I have not
been exercising at the level I know I am capable of and have not been consistent at all for
several months now due to a larger load with coursework and my job. I’m recommitting
myself to my physical training because I connect with the value in having a strong cardio-
respiratory system, healthy joint function, and digestive health, proper spinal alignment free
of pain, strong bones and muscle function also! I believe that people of all ages need to
maintain a minimum of three resistance exercise sessions per week to have great posture, a
healthy spine, and a strong heart that encourages proper blood flow and healthy metabolic
processes in the body as we age. I rated myself in the spiritual because I do spend time
reading books that feed my mind with God’s Word based on biblical principles which also
helps improve my thinking psychologically so I can be setup to be the best person I can be.
I’ve seen the change in my inner life during times that I did not make the time for these
activities. I know understand more thoroughly the importance and scientific benefits of

4. activities like meditation, visual scenic imagery, and practice of having a clear and still
mindset.
III: Goal Development:
My main goal spiritually is invest 20 minutes every day to reading, studying and
meditating on Biblical Scripture and connecting with God through prayer. I believe this time
put into practice consistently will produce a tenfold return in the form of great joy, peace,
stillness, confidence, swagger, youthfulness, and increased faith that my future will be
greater than my past as a result. This is in addition to my reading of emails of the day from
Joel Osteen and Rick Warren. I will find a new passage to go over each day based on what
my need is at that time and where I feel led by the Holy Spirit.
My Psychological goal is to read 10 minutes a minimum of 3 days per week in a leadership
or coaching based book that I own at home to improve my mindset. I will also practice daily
the art of “reframing” by turning negative stressors into positive statements that produce a
better physical stress response and to continue to be conscious of choosing to only speak
words that produce joy, peace, love, forgiveness, and gratitude while starving words that are
of a complaining, anxious, or fear-based nature!
My physical goal is to be consistent in physical vigorous exercise 5 days each week for a
minimum of 30 minutes and being more disciplined and precise in my food portion sizes. I
have begun my P90X2 exercise program that involves the latest up to date sport science
techniques which I love! By engaging in vigorous exercise for 5 days each week and being
disciplined in the right portions of food in my 5 meals every day, I believe I will stay excited
and passionate about helping others make positive health changes as I am experiencing great

5. benefits in myself. My goal is to decrease body fat by ½% each week and to cut down to
10% from 13% body fat overall at the end of 12 weeks of training.
IV: Practices for Personal health:
I will spend time practicing the subtle mind exercise and visualization of scenic imagery
technique 2 times each week to foster growth in the area of psychological growth. I will
clear my mind of racing thoughts and focus on 1 thing at a time while staying in the present
moment to create the environment for inner peace and a still mind that is calm.
I am going to begin doing yoga one day each week as a part of exercise training program. I
believe this will not only improve my flexibility around my joints and connective tissue, but
also will lead to improved fat loss, youthful energy, and much improved sleep according to
research. I have not engaged in yoga for several years so this will be a nice therapeutic
activity that will enhance my vitality in many ways. I’ve noticed those who regularly engage
in yoga practice appear joyful and young at heart while being among the strongest and
leanest on the planet with a radiated sense of love going out toward others. This will
improve my spiritual and physical components.
I will spend quiet time in meditation on the thoughts and words of God through reading the
Bible daily to get into a place of stillness and quiet strength. This time of being still and
listening to God’s voice is important so I can receive Godly wisdom for my life based on
where I should go next in my life instead of following what other people think I should be
doing. This practice will aid my spiritual growth.

6. I’m going to improve my physical health by training my body to have more efficient
movement patterns through tri-planar stability training 5 days each week for a minimum of
30 minutes. This plus choosing to release thoughts of anger, fear, worry, condemnation, or
regret as I lay down for sleep at night will improve my physical body with quality sleep. The
exercise in combination with daily sunlight and a peaceful mind will promote a healthier
mind/body connection.
V: Commitment:
Over the next six months I will stay committed to my goals by regularly measuring my
physical body composition progress by daily noticing body changing and listening for
symptoms in addition to weekly measuring body fat levels with my skinfold calipers. This is
much more accurate than measuring body weight on a scale. The only way to know if you’re
on track to hitting your goals is by staying connected with the results and messages your
body gives you on a daily basis. I believe our body is always giving us signals, but it is our
job to listen, observe, and make adjustments in accordance. I will assess my psychological
progress by noticing when I begin to complain about something I don’t like and then make a
mental shift and reframe the negative stressor by flipping it into a positive euphoric statement
that increases my joy and inner peace. This area is huge for me! I believe complaining is
something most of us do take seriously at all and is the major contributor to our loss of joy,
peace, gratitude, and most of all love in interrelationship. I think we are taught that
complaining is just fine because everywhere you go in America it seems we are sending out
messages from companies saying we want to hear your complaints as feedback. Hey, we’ll
even give you free stuff if you complain! Have you ever considered the consequences and
the ripple effect of a spirit of offense that is always complaining? I will keep myself on track

7. in the area of spirituality by staying fed with biblical resources from Saddleback church,
Elevate Life church, Joel Osteen, and Joyce Meyer Ministries because they help me be aware
of little things that I need to change or address daily that may not be horrible or sinful by the
world’s standards, but that would keep me from God’s absolute best for my life since He has
much higher standards for me and also knows what I am truly capable of before I do. I
believe God is always pruning us back just like a tree. This is the hardest part of growth and
development in my opinion. This isn’t fun to talk about or to go through, but it necessary if I
want to bear great fruit! Dacher talked about the fruits of integral practice. All trees
produce some kind of fruit just like we do in our own lives based on what we think about,
speak about, and how we consistently behave in relation with ourselves and with others. The
word says we will be known by the fruit we bear. I don’t know about you, but I’ve come too
far to settle for less than my best. Bad fruit is bitter. Good fruit taste sweet.