Wellness Choices
Presentation: SMART Goal
By Joshua Thompson
My Goal
 Specific: I want to exercise at least 5 days a week. I want to do
this so that I can be in great physical condit...
Reinforcing Factors
 I have a passion for living health living which
includes exercise.
 My best friend, even though he ...
Barriers That I Encountered
 Sometimes, there was no one present, when
I went to play soccer.
 Once I forgot my identifi...
Results: Activities Performed per Week.
 Week 1: Lifting, Yoga, Lifting, Lifting, Jogging
 Week 2: Yoga, Lifting, Liftin...
Analysis:
 Success: weeks 1, 5, 7
 Failure: weeks 2, 3, 4, 6, 8
 Weeks 2 and 3 were failures because of
family issues.
...
Positive Results
 I did a lot of research the first 5 weeks. Week
6, I started an organized 3-day/week lifting
program. I...
Retrospective Thoughts
 Lacking a routine made it hard to continue this SMART goal.
Deciding on a weight lifting routine ...
Conclusion: Failure or Success?
 Failure: I failed to achieve this SMART goal,
by not completing the minimum required
num...
Personal Response
 I feel that even though I failed 5 out of 8
weeks, I have built a strong habit, and have
grown accusto...
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Smart goal final pres

  1. 1. Wellness Choices Presentation: SMART Goal By Joshua Thompson
  2. 2. My Goal  Specific: I want to exercise at least 5 days a week. I want to do this so that I can be in great physical condition.  Measurable: The difficult part will be staying motivated if I miss a few days. To resolve this, each week will be a new start.  Attainable: Planning my schedule to accommodate enough exercise, eating and sleeping will be essential.  Realistic: I know I can do this, because I did as an undergraduate. Preparation of food and adequate sleep will help me find the motivation that I will need.  Timely: The more I succeed, the better my body will feel. I will give myself reinforcing rewards when I succeed and after eight weeks, I hope to have established a long-lasting habit.
  3. 3. Reinforcing Factors  I have a passion for living health living which includes exercise.  My best friend, even though he lives States away, is a great motivator when I need one.  Weighing myself and using my appearance became a motivation to workout more and harder.  Listening to Tony Robbins on the ‘’power of momentum’’ and the ‘’power of questions’’ proved to be very inspiring.
  4. 4. Barriers That I Encountered  Sometimes, there was no one present, when I went to play soccer.  Once I forgot my identification and was too lazy to run home and get it.  Once, the gym was closed.  I had family problems which kept me from succeeding week 2.  I had a funeral to attend, which kept me from succeeding week 3.
  5. 5. Results: Activities Performed per Week.  Week 1: Lifting, Yoga, Lifting, Lifting, Jogging  Week 2: Yoga, Lifting, Lifting  Week 3: Yoga, Soccer, Lifting, Yoga  Week 4: Soccer, Yoga, Yoga  Week 5: Soccer, Soccer, Yoga, Yoga, Abdominals  Week 6: Jogging, Yoga, Lifting, Lifting  Week 7: Lifting, Yoga, Lifting, Yoga, Yoga, Lifting  Week 8: Lifting, Lifting, Yoga, Lifting
  6. 6. Analysis:  Success: weeks 1, 5, 7  Failure: weeks 2, 3, 4, 6, 8  Weeks 2 and 3 were failures because of family issues.  Week 4 was a failure because my friends stopped playing soccer for two weeks, which is something I overcame week 5 with the help and motivation of my best friend.
  7. 7. Positive Results  I did a lot of research the first 5 weeks. Week 6, I started an organized 3-day/week lifting program. I have succeeded in maintaining this program, and hope to build onto this success.  I have become much more flexible from my yoga workouts, which has helped alleviate chronic back and neck pain.  I have started to gain some cardiovascular conditioning from soccer.
  8. 8. Retrospective Thoughts  Lacking a routine made it hard to continue this SMART goal. Deciding on a weight lifting routine simplified this dilemma in week 6.  Recording my progress has definitely given me motivation to continue this goal. Just being able to look back at how poorly I did is motivating. I plan to restart this goal with my newfound lifting routine and scheduled soccer/yoga sessions.  I discovered that regularly communicating with my highly motivated friend, who works out every day, proved to be an unexpected strong reinforcing factor.  I observed that I only worked out on two weekends. These two weeks made up 2/3 of my success. Clearly, If I want to succeed, I need to workout on weekends.
  9. 9. Conclusion: Failure or Success?  Failure: I failed to achieve this SMART goal, by not completing the minimum required number of workouts per week, only succeeding three weeks.  Success: I succeeded in establishing a weight-lifting routine and hopefully a workout habit.  Success: I feel much stronger and fitter than when I started. I can now use what I learned to improve my next eight weeks of training.
  10. 10. Personal Response  I feel that even though I failed 5 out of 8 weeks, I have built a strong habit, and have grown accustomed to my new environment. I believe that when I record my progress over the next 8 weeks, I will succeed more than 3 weeks, if not all. I am glad that I was presented with this opportunity to record my own actions, from which to study and hope to build a strong commitment to fitness with the new skills I have learned.

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