Kayla Thornton's presentation outlines her SMART goal of improving health by losing 10 pounds and toning her body through consistent gym attendance and daily physical activity. She specified and structured her fitness routine, including specific exercises, a measurable diet, and a timeline for completion by the end of the semester. Through careful planning and tracking, she effectively reached her goal within six weeks, demonstrating the importance of a structured lifestyle for achieving fitness objectives.

1. Smart Goal Presentation
By: Kayla Thornton
May 1, 2012
Wellness

2. Definition
Smart Goal -> Achievable goal that is not like
other general goals but rather is specific to
conquering one thing.
Example: A specific goal focuses less on what
you want to achieve than on how your going
to achieve it.

3. SMART
• Smart Goal:
• S = Specific
• M = Measureable
• A= Attainable
• R= Realistic
• T=Timely

4. SMART GOAL
• Personal Smart Goal:
-I plan to spend 3 days a week in the gym but
ensuring I partake in one exercise per day I am
not involved with the gym. By doing this I am
making sure I am doing some physical activity
daily and am more able to meet my goal of
not losing sight and direction with following
up with the gym.

5. Smart Goal Reasons
• What?
I want to lose about 10 pounds on top of toning my body in all areas. Muscle
Mass I would like to increase, however not drastically just for toning
purposes.
• Where?
Planetfitness when I am home from college and the HUB gym during the
school year.
• When?
3 days inside the gym and everyday partaking in some type of physical
activity.
• Which?
Disciplinemyself to allot time for specific exercise related issues.
• Why?
I am not happy with my current situation and more over than that know I am
able to accomplish this goal and finally want to prove it to myself and others.

6. Choosing a goal
• I chose this goal because I have realized with
the past years that health and embracing a
long life are the some of the biggest
motivators for me to set an organized goal of
participating in physical activity everyday.
• By maintaining a healthy diet and attending
daily gym sessions I was able to manage my
SMART goal successfully!

7. SPECIFIC
• I will walk at a high incline and run (increasing per
gym session) every Monday Wednesday and Friday
for 30 minutes cardio. Also I find the most rewarding
experiencing to be that when I doubly partake in the
elliptical as well as the treadmill. On the elliptical I
will utilize 20 minute sessions per 1 gym session
switching between forward and backward direction
to increase results and stamina. On my days off from
the gym I would enjoy to take part in my Pilates video
with my next door neighbor whom enjoys this also. It
is for 1 hr per day off from the gym and I have a
tendency to leave these sessions feeling tired and
sore from all the movement.

8. MEASURABLE
• I will be measuring this by utilizing my cell phone
device which plays music while I work out and
keeping track of the distance I have traveled and
how long I have been on the machine via the
machines timing installation. Both of these allow
me to reach the level of completion I wish to be
at at the end of each session. Also if days come
by in which I do not feel as exhausted or as tired
as times before because I am becoming used to
that amount of time and I will instead stay on the
machine longer to reach my personal capacity
level.

9. ATTAINABLE
• This goal is attainable because I will be able to control
my outcome and make sure that I am reaching my
desired goal by forcing myself to go to the gym every
day until it becomes solid routine. Also I plan to make
the days of the week I attend the gym simply days I do
not work because that way I am not getting tired and
having classes along with fitting in the gym I am able to
solely focus on the gym session and classes or work
and classes. I do work very early on the mornings I do
have work therefore I do not want to try going before
work or after when I am exhausted from already having
a full day.

10. REALISTIC
• This is a goal I already find realistic because this is
something I have been able to do before when I
did not have so many responsibilities and fell off
the ban wagon, however now I will be able to
juggle all of my endeavors because I have
handled them all previously. Also before I used to
try and fit everything into one day versus
separating them and allowing for myself to
become exhausted and have to rest on my day
off. Now I am able to take on a few things at a
time and actually consistently accomplish
everything I want to.

11. TIMELY
• This goal will be accomplished by the end of the
school semester because I feel as though I would
be able to accomplish this in a smaller time frame
I would rather allow myself a lot more time and
that way be able to maintain and successfully
keep going with the goal and not having small
bursts of energy and feeling as though I achieved
something so I am done. Also by doing this I am
able to make sure half of the goal is maintaining it
long term along with ensuring I partake in some
physical activity every day.

12. DAILY DIET PLAN
• According to my age (21),
my gender (F), my body
type average (125 lbs) and
my activity level (1.5 hrs 3x
a week, but increasing with
physical activity daily), I
learned that my body type
needs roughly 1900 calories
a day.

13. DAY 1 & DAY 3 & DAY 5
• BREAKFAST :1 bowl of Special K cereal, ½ cup of
strawberries added to the cereal, 1 cup of
orange juice,
• SNACK: 1 banana with peanut butter
• LUNCH: Whole wheat sandwich with
turkey, honey mustard & half a piece of cheese, 1
glass of Water
• SNACK: 1 cup of cucumbers with balsamic vinegar
• DINNER: ½ piece of grilled chicken, ½ cup of
brown rice, 1 cup of mixed vegetables

14. DAY 2 & DAY 4
• Breakfast: 1 piece of wheat toast with peanut butter, 1
cup of orange juice, 1 apple
• Snack: 1 cup of yogurt with blueberries
• Lunch: Sliced cucumber sandwich on wheat bread, 1
full glass of water with lemon
• Snack: Whole unsalted almonds
• Dinner: 1 cup of pasta with tomato sauce, 1 bowl of
salad with light Italian dressing (cucumbers, tomatoes
& carrots)1 glass of skim milk
• Snack: ½ cup of strawberries and blueberries mixed
with peaches

15. Process
• Steps I took:
-> formulated a daily diet plan
-> set a schedule that allotted an hour a day for
daily gym sessions
-> recorded a chart of my performance
-> printed menu for daily meals as a guide

16. ROUTINE
• I always have lived a structured lifestyle and
enjoy having a plan everyday of my daily
activities and endeavors. By having a routine I
find it has been easier to maintain contending
with the gym and finding time to ensure I am
receiving my daily activity.

17. Results
• I was able to complete my smart goal over a 6
week period I had begun it. I kept a log of
when I worked out and what activities I
participated in.
• Prior activities allowed me to know what I
wanted to accomplish and how to reach my
goal. I feel as though I successfully
accomplished all goals set for myself.