Erin's SMART goal is to exercise 3-5 times per week and eat healthier meals including breakfast. She will track her progress in a calendar by writing down workouts and weighing herself weekly. Erin believes these goals are attainable and realistic given her enjoyment of exercise and healthy living. In January, Erin met her goals by exercising 4-7 times per week including running, walking, yoga and stretching while eating whole grains, vegetables and fruit for meals. She found pushing through difficult days and allowing flexibility was important to staying motivated and achieving balanced progress.

1. Smart Goal Erin McElhinney Winter 2010

2. SMART Goal S pecific M easureable A ttainable R ealistic T imely

3. Specific I would like to start exercising at least three to five times a week. At home in Massachusetts I have a gym membership, and work out equipment at home with a whole routine, which makes working when I am home more convenient. In New Hampshire my schedule is a lot busier with school and work, and its a lot easier to put off, or forget about going to the gym.

4. Specific So with that being said: I want to work out a plan that works around my schedule to make sure I'm getting in a good work out at least 3 times a week. I love healthy food, but when I am at school I often get cheap, quick, and easy food which tends to be processed, and high in empty calories.

5. Specific I also skip meals, and never eat breakfast. I plan to take the time to make sure I eat healthier. I should eat breakfast, because Its Great.

6. Measurable I will keep a calendar and write down how long, and what I did for a work out. That way I can make sure I am meeting my goal, and tracking my progress. I will also weigh myself at least once a week, and mark that on the calendar as well.

7. Measurable I need to make sure that I food shop, and have something for breakfast, lunch and dinner at all times.

8. Attainable I know that I can attain these goals. I enjoy living a healthy life when I do, and its what I want. I like to exercise as well. It makes me feel good about myself, and happy, and gives me a ton of energy. I know that living a healthy life is well worth it.

9. Realistic I know that my goals are realistic. I am motivated by all of the benefits I will receive from living a healthier life, and motivation is key. I want to live a long healthy life and at my age it is time to get more serious

10. Timely Timely- So far this month I have been going to the gym about 4 days a week. Eating healthy, which I wasn't doing in before break. I’m glad that this course is going to help me stay on track, and help me to continue to better myself.

11. January Results 1- walked 1 mile 2-walked 1 mile 3- Rested-ate breakfast-lunch-dinner whole grains, veggies, fruit 4- walked 2 miles 5- ran 2 miles 6- ran 3 miles 7- rested 8- stretched 9- took one hour yoga class 10- rested- ate breakfast-lunch-dinner whole grains, veggies, fruit 11- walked 1 mile 12- walked 1 mile 13- ran 3 miles 14- rested- ate breakfast-lunch-dinner whole grains, veggies, fruit 15- ran 4 miles 16- walked 3 miles- 50 situps 17-stretched 18-took one hour yoga class 19-rested- ate breakfast-lunch-dinner whole grains, veggies, fruit 20- walked 3 miles- 50 situps 21- ran 1 mile 22- walked 3 miles (on an incline) 23- walked 3 miles (on an incline) 24- ran 4 miles 25- rested 26- rested

12. Process-Results-Assessment: In order to successfully achieve my goal: I had to push myself, especially in the beginning. Once I was done with the first week I started to feel the benefits, which has been my main source of motivation. However, there were some days that were harder than others. On those days I felt like slacking and not doing a thing, I told myself that any exercise was better than no exercise. By the time I got to the gym, and started exercising a bit, I realized I actually did feel like being there, and pushed myself. I learned that you have to give yourself a little wiggle room. If I felt like eating junk food, I wouldn't deprive myself. I would just make sure I watched my portions. Balance is key.

13. Process-Results-Assessment: Working out, is important, but resting is just as important! Working out and eating healthy has given me energy, and has made me feel really great about myself. Overall I feel healthy, and I am happy with my results, and fully intend to make this a permanent change. If I don't work out for a couple of days, I shouldn't give up all together, rather just get back on track when I can. It is important not to be too hard on yourself. I feel that I chose the right goal for me. I am by no means a "winter person", and I tend to feel sluggish during the winter, and often get the "winter blues". Exercising and eating right really makes a world of difference for me. I feel happy, healthy, energetic, and motivated.