PERSONAL GOALS Haley Levine Wellness Choices Professor Jose Gonzalez July 29, 2010 ”I cant change the direction of the wind, but I can adjust my sails to reach my destination” – Jimmy Dean
SMART GOALS: Specific Measurable Attainable Realistic Timely
SPECIFIC GOALS: Who?: I am the one that can change and exercise What?: I want to get in a better cardio condition Where?: From my house all around campus and back (4 miles) When?: Every morning at 8:00 for thirty minutes Which?: Requirements are to wake up at 7:30, stretch and have a light breakfast, and constraints are to pick up mu running pace a few minutes faster each week till goal attained Why?: To benefit my heart and to live a healthy life
SPECIFIC GOALS: I would like to achieve the goal of waking up at 8:00 each morning and running four miles in thirty minutes.
MEASUREABLE GOALS: How much?: I will use my watch to time myself How many?: I will start out 3 days a week then add on another day ever second week. How will I know when it is accomplished?: I will keep a record of the time it takes me each morning as I progress throughout the weeks till I reach my goal
MEASUREABLE GOALS: Each morning I will get up and time myself and record the time it takes me to run 4 miles.
ATTAINABLE GOALS: I believe I will be able to achieve my goal because I do run daily and can improve my time by being more conscious about my speed per mile. I will allow my self a duration of 5 weeks to attain this goal.
REALISTIC GOALS: Do I truly believe that it can be accomplished?: Yes, I truly believe that my goal can be accomplished I am ambitious, always have been. Have I accomplished anything similar in the past?: I have accomplished a goal similar to this one in the past when I was in highschool and needed to get in shape to keep up with the track team. Can I identify the conditions that would have to exist to accomplish this goal?: The conditions that I would need to accomplish this goal would be to purchase some soy protein powder to keep my body energized and healthy, and drink plenty of water.
REALISTIC GOALS: My goal is a realistic one because when I am determined to do something, I will not stop till it has been finished. I am not in too bad of shape now so my goals aren’t unreachable.
TIMELY GOALS: I will allow myselffiveweeks to attain my goal of four miles in thirty minutes.
PREDISPOSING FACTORS: I ran track in highschool, I try and keep active in many ways such as playing tennis, hiking, soccer, swimming (I teach swimming lessons and I lifeguard), rollerbladding, and riding my bike as much as possible in replacement of my car.
ENABLING FACTORS: Positive: I purchased a treadmill and I set it up in my living room so I can jog while its raining outside, and not use that as an excuse not to exercise. Negative: I get horrible shin splints, and “water on the knee” pretty badly so I will have to make sure and stretch properly each day.
REINFORCING FACTORS: I have some friends that are also trying to get in better cardiovascular shape, company is always nice while going for a jog. I will give myself a day of eating whatever I like if I have completed my workouts for the week, which is something to look forward to.
BARRIERS: Since I am prone to getting shin splints and “water on the knee” this may prevent me from fulfilling my goal exactly on time, but whatever it takes I will achieve it as soon as I can without hurting my body. I may get called in to work and not be able to run in the morning, which might throw me off a bit.
RESOURCES: I have many friends that are runners and they can assist in training me. There is an Olympia Sports store right down the street from me and many local shops here that I can avail from if I need any equipment to fulfill my goal.
GOAL ATTAINED? All my hard work paid off! I reached my goal and feel so much better about myself. In the process I have lost 5 pounds and gained about 3 back in muscle. I am proud of myself and I am ready to make some more goals for improvement!