Nicole's SMART goal was to stay fit over the spring by exercising for 30 consecutive days. Her plan was to bike for 30 minutes twice a week, doing 3.5 miles each time at increasing resistance levels, and to lift weights to maintain muscle. By tracking her biking times over 4 weeks, she saw improvements where her time decreased from 20 minutes to 13 minutes while keeping the distance the same. As a result of sticking to her goal, Nicole lost 5 pounds over the 30 day period.

1. My SMART
Goal!
By: Nicole Crandle

2. My SMART Goal…
 S- I will eat less fatty snacks when I am hungry and
pick up an apple instead.
 M- I will motivate myself by thinking about the
next ice hockey season when freshman are trying
to take my spot.
 A- My actions speak louder than words: Put up or
shut up.
 R- I will force myself to stick to a specific workout
routine.
 T- I will train hard every day.

3. Why did I choose my goal?
Ichose my goal to keep fit over the spring
when school starts to wind down and it
gets nicer outside so we are less likely to
want to work out. I will exercise for 30
consecutive days.

4. Obtaining my goal:
 In order to obtain my goal of staying fit
throughout the year even when I am not
in season I will continue to workout by
biking to keep up my cardio and lifting to
continue to build muscle.

5. Schedule
 30 minutes on a stationary bike
 2 rides
 3.5 miles each
 Level
 12 resistance

6. Data-Biking
100%
80%
60%
Trial 2
40%
Trial 1
20%
0%
Week 1 Week 2 Week 3 Week 4

7. Data Results
 As it shows, the time between both trials
of their respective week were very close
in time, but I always rode a better first trial
than second.
 My time each week also lessened from a
first trial time of 20 minutes to a last trial
time of 13 shaving 7 whole minutes off my
ride!

8. My SMART Goal Results!
 As a result, I have lost 5 pounds over the
30 day span!
 I started out riding a 20 minute 3.5 mile
bike trial
 I ended with a 13 minute 3.5 bike trial!