2. SMART Goal
S= I will do an hour of cardio every Tuesday and Thursday, split
evenly between walking (fast paced) on the treadmill and a bike ride
on the stationary bike at the HUB Fitness Center, as well as 50
crunches before breakfast
M= I will measure this by keeping track on each machine that I have
completed 30 minutes on each. I have a set of 10 crunches; 5
different positions
A= This is a very attainable goal for me because MWF I have a
cardio workout through dance classes, and I have made it a
personal goal to be active in this way 5 days a week, with the
weekends excluded. If I have a friend join me, as she has the same
goal of being active 5 days a week, we will push each other to go
every Tuesday and Thursday. Getting my stomach in shape has
always been a goal of mine and if increasing my abdominal workout
is going to help, I have an incredible drive to do it.
R= This goal is realistic because it’s not a long period of time on
each, so much that it drains me of energy. I already love to bike ride
and I know I’ll be walking all summer for my job, so it’s just getting
myself ready. I am an early riser, so the 50 crunches will not be
inhibited by time in the morning.
T= This will continue for the remainder of the semester, with the
exception of Spring Break and Finals week.
4. Reasons Steps
My family has a history of Eat healthier
diabetes and if exercise will help Log all of my eating and
maintain my good health, then I physically “check” when I’ve
want to do what it takes. completed my workouts
I have an active summer job, so Set aside five minutes in the
preparing myself for it now is morning for crunches
important.
Schedule out an hour and a half
Running has never been my Tuesday and Thursday to go to
strongest physical activity, so I the gym (stretching and
wanted to become better at exercising)
running longer distances.
As acting is a part of my
interdisciplinary major, my body is
my biggest tool. I need to be in
the best shape I can be in order
to use my tools as an actor to my
advantage.
5. Log Book
As for my eating habits, I kept a great record. I wrote down everything
that I ate, including even the smallest piece of candy. It helped
TREMEDOUSLY. Writing down how much I eat, when I eat it and what it
is that I eat helped me to learn my pattern of eating.
For my workout log book, I set it up in this way (as an example of what it
looks like). These are only the first two weeks, but I used it as more of a
check point, rather than how I can push myself more. I am incredibly
busy, so if I had time to push myself further, I would. My record running
was for 20 minutes, while having walked for 20 minutes. I switched back
and forth every 10 minutes, as I’m new to running for longer distances.
As for my crunches, after Spring Break, I upped my count to 70 per
morning, keeping record in the same fashion as I kept my record for
running and biking.
Date/Week Tuesday Thursday Total
February 5th Run 30min Run 30min 1hr
Bike 30min Bike 30min 1hr
February 12th Run 30min Run 30min 1hr
Bike 30min Bike 30min 1hr
7. Steps
Run/Bike
◦ Scheduled gym time at 5pm
◦ Stretch for 10 minutes
◦ Walk/Run for 30 minutes
◦ Bike for 30 minutes
◦ Stretch for 10 minutes
Crunches
◦ 10 of each
Standard
Left side (legs bent at 90degrees to the right)
Right side (legs bent at 90degrees to left)
Reverse Crunch (lift lower body off ground with lower abdomin)
Bicycles
8. Inhibitors/Enablers
INHIBITORS:
◦ Although I tried to keep to a schedule and not schedule anything else
during the time I needed to be focusing on me and my fitness, there are
certain things one cannot be excused from; birthdays. I had an incredible
amount of birthdays that fell on Tuesdays and Thursdays in my family this
spring, and it would mean I’d be playing catch-up all week to find time to
exercise.
◦ It was very easy for me to not WANT to go, due to lack of energy.
ENABLERS:
◦ Appreciated my results that had already shown through
◦ Eating smaller meals during the day helped me to create energy, even
when it seemed as though I was running out.
◦ Motivation to maintain the direction I was in from close friends through
compliments
10. Then Now
Weight= 138lbs Weight= 134lbs
Run Time Total= 8 minutes Run Time Total= 20 minutes
Crunches= 50 Crunches=70
◦ Maximum/session= 100 ◦ Maximum/session= 200
BMI= 23 BMI= 22.3
Good Health Good Health
◦ But feeling better than before
Chart Information
11. I did, and yet did not accomplish
my goal
I am very proud of what I did achieve. I did make it to the gym as
often as I said I would, and then some! I did eat healthy, almost all of
the time, with a relatively strict regiment.
Where I did fail was in weight loss and the occasional two days of
being away from my environment where I have a schedule to stick
to. Going away to family events or even just going home was difficult
for me as far as eating what I needed to, rather than over indulging.
◦ Weight loss- I went from January weighing 138lbs to about 134lbs. This is
not my set goal, but I am proud of myself. I look healthier, even though it
was simply 4lbs. I have exercised enough and built muscle that I believe
that is why I am not down to my goal weight. Muscle weighs more than fat
and I have noticeably decreased the amount of fat on my body.