Final Presentation


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Final Presentation

  1. 1. SMART Goal Final Presentation Jeff Cann
  2. 2. My SMART Goal <ul><li>Specific – Lose additional 25lbs to reach ideal weight and body size. (BMI < 24.9)
  3. 3. Measurable – Drop pant size from 34 to 30 and wear Medium to Small shirts.
  4. 4. Attainable – This is a very attainable goal, I have already lost 80lbs and I am very confident I will be able to achieve this goal. </li></ul>
  5. 5. My SMART Goal <ul><li>Realistic – My goal is very realistic, I have put in so much effort already, I will finish.
  6. 6. Timely – I plan to achieve my goal by Thanksgiving break. </li></ul>
  7. 7. Why I picked this goal <ul><li>I was already currently devoting a lot of time to this goal.
  8. 8. Improved overall health and life.
  9. 9. The self-satisfaction and the compliments from those who haven't seen me in months is an amazing feeling.
  10. 10. Improved endurance in sports.
  11. 11. Physical appearance. </li></ul>
  12. 12. Steps to accomplish my goal <ul><li>Continue the new lifestyle I have developed.
  13. 13. Eating a healthy balanced diet.
  14. 14. Exercise daily.
  15. 15. Learn to maintain a healthy weight. </li></ul>
  16. 16. Log Book <ul><li>On the next slide is a chart I started to record my weight, BMI, lean body mass and pounds of fat.
  17. 17. The results are somewhat flat lined as I changed my plan near the beginning of recording results. </li></ul>
  18. 18. Log Book
  19. 19. Routine <ul><li>Starting in the beginning of October I changed my plan and went from a restricted calorie diet to a diet more close to my maintenance level.
  20. 20. At this time I also upped my exercise as I began training for the Triathlon I plan to compete in in this coming Summer. </li></ul>
  21. 21. Routine (Diet) <ul><li>Pre-training period - ~1500 calories spread out over 5 meals daily.
  22. 22. Training period – 2000-2400 calories spread out over 5 to 6 meals daily.
  23. 23. During training period I changed from a more balanced diet to a diet higher in Carbs on extra strenuous training days. </li></ul>
  24. 24. Routine (Exercise) <ul><li>Pre-training – Working out Monday, Wednesday, Friday. Alternating between arms, shoulders and core. Running 2-3 times a week for 30+ minutes.
  25. 25. Training – More intense workout and endurance training. 10% increase each week with 4 th week being a rest week with short sessions. </li></ul>
  26. 26. Triathlon Training Week 1 <ul><li>Week 1 Schedule: </li><ul><li>Monday – 24min Swim, 48min Bike
  27. 27. Tuesday – 24min Run, Bicep/Tricep workout
  28. 28. Wednesday – 40min Swim
  29. 29. Thursday – 32min Run, Shoulders/Back workout
  30. 30. Friday – 80min Bike
  31. 31. Saturday – Rest Day
  32. 32. Sunday – 40min Run, Core workout </li></ul></ul>
  33. 33. Results <ul><li>Overall I am happy with my results. As far as measurable goals. I am down to size 32 pants and wear a few small and a few medium Tee's.
  34. 34. To the right is me on Halloween. Current weight is 175. Pant size 32. BMI of 26.5. Technically still overweight. </li></ul>
  35. 35. Results (Page 2) <ul><li>This is me in the Summer of 2008.
  36. 36. Weight – 270
  37. 37. BMI – 41
  38. 38. Pant Size - 42 </li></ul>
  39. 39. Results (Page 3) <ul><li>Overall I am very satisfied with my results. Although I did not get down to size 30 pants, I think I achieved my goal.
  40. 40. My focus changed from weight loss to Triathlon endurance training, which changed my diet and lifestyle. But so far I have been very happy with the visual changes I've achieved over the last few months and since when I started at 270 pounds in March 2009! </li></ul>
  41. 41. Triathlon Notes <ul><li>The type of triathlon I am training for is known as an Olympic Triathlon and it consists of the follow all performed back to back in this order with no rest.
  42. 42. 0.93 Mile Swim
  43. 43. 24.8 Mile Bike Ride
  44. 44. 6.2 Mile Run
  45. 45. The training and mental stress involved is at times rough, but the reward is amazing. I am able to do something that I would never have been able to do as my old self. </li></ul>