1. PE: 2850 WELLNESS CHOICES
FINAL PRESENTATION
J A C K LY N D I G M A N

2. MY GOAL
• S - I will start running and lifting and alternate them each day.
• M - I will measure this by recording how much weight I start lifting and timing myself
when I run.
• A - This goal is attainable because I am not working. By setting a daily routine of
doing class work then going to the gym I will get in a rhythm of consistently going.
• R - This is a realistic goal because I play softball at college and the season starts
second semester. Therefore I need to get in shape and ready to play.
• T - This goal will be accomplished for the remainder of the winter semester and
continue into my softball season.
• I chose this goal so that I can be prepared for the upcoming softball season
and an overall healthier person. I decided to add lifting this year so that I
gain strength in my arms and legs to have a more powerful swing when I
am batting.

3. LOG BOOK
1-9 : 30 min. interval cardio on the treadmill, 3 sets of 12 for (back extensions, bicep curls, triceps dips,
bench press, lat pull-down, and shoulder press)
1-10 : 30 min. interval cardio on the elliptical, 3 sets of 12 for (calf raises, squats, hip abduction/adduction,
leg extensions, and leg curls)
1-11 : (Rest Day) Walked 3 miles
1-12 : 30 min. interval cardio on the stair master, 3 sets of 12 for (back extensions, bicep curls, triceps
dips, bench press, lat pull-down, and shoulder press)
1-13 : 30 min. interval cardio on the treadmill, 3 sets of 12 for (calf raises, squats, hip
abduction/adduction, leg extensions, and leg curls)
1-16 : 30 min. interval cardio on the treadmill, 3 sets of 12 for (back extensions, bicep curls, triceps dips,
bench press, lat pull-down, and shoulder press)
1-17 : 30 min. interval cardio on the elliptical, 3 sets of 12 for (calf raises, squats, hip
abduction/adduction, leg extensions, and leg curls)
1-18 : (Rest Day) Walked 3 miles
1-19 : 30 min. interval cardio on the stair master, 3 sets of 12 for (back extensions, bicep curls, triceps
dips, bench press, lat pull-down, and shoulder press)
1-20 : 30 min. interval cardio on the elliptical, 3 sets of 12 for (calf raises, squats, hip abduction/adduction,
leg extensions, and leg curls)

4. PROCESS
• During this process the exercises I performed were
not the only thing I did to improve my overall health.
I also stuck to a healthy and nutritious diet like I
planned for this class.
• The motivation I had to keep up with this schedule
was my upcoming softball season. Having a good
year last year has encouraged me to work even
harder to do even better this year.

5. RESULTS
• I have kept up with my goal so far and plan to continue
working towards it. Some results I have so far is that my
strength has increased slowly and doing cardio has been
getting easier. In the upcoming weeks I plan to push my
cardio further by increasing the speed while remaining the
same time I have been doing.
• I feel great about my goal and the steps I have taken
towards reaching it. I have realized how difficult to start
working out after stopping for a while. It is much better to
maintain your fitness. I plan to do some sort of exercise
each day to stay in shape so that I would not have to start
over again.