Shaylah Kelly presented on her wellness goals for the semester which included doing an hour of cardio twice a week through walking, biking, and crunches. Her SMART goal was specific, measurable, attainable, and had a set timeframe. She tracked her progress in a log book where she recorded her workouts, eating habits, and results. While she did not fully meet her weight loss goal, she lost 4 pounds and feels healthier having built muscle through consistent exercise and a healthier diet.

1. Final Presentation: Wellness
Choices
Shaylah Kelly

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.

3. Reasons/Steps
Log Book
CHOOSING SMART
GOAL

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

6. Steps/Routine
Inhibitors/Enablers,
PROCESS

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

9. RESULTS!

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.