1. My SMART GOAL
Lose 2% Body Fat by Weightlifting
Audra Wheeler

2. Topic/Goal
 My SMART Goal: Lose 2% of my body fat.
 S- (Specific) I will do weightlifting exercises for 45 minutes
Monday, Wednesday, and Friday at my home in my basement
converted exercise room.
 M- (Measureable) I will measure this by taking measurements
of my waist, hips, neck, weight, and height before I begin my
goal. Then measure these areas again to see the difference
after. Then I can calculate how much body fat I actually lost.
 A- (Attainable) I have made time in my schedule to incorporate
45 of weightlifting into my day without any problems. I am a self
motivator naturally, when I plan on doing something I stick to it
until it’s done.
 R- (Realistic) I’ve taken 3 years of kickboxing and so I know
proper weightlifting techniques and routines. This goal is
practical for me.
 T- (Timely) This goal will be accomplished by November 1st.

3. Weekly Weightlifting Schedule
Weekly Monday Tuesday Wednesday Thursday Friday
Schedule
Muscle 45mins rest 45mins rest 45mins
Strength/Endurance
Pre-stretching: Four upper body strength
 Shoulder stretch exercises:
 Chest stretch  Shoulders- Seated dumbbell
 Quadriceps stretch shoulder press (3 sets of 12 reps)
 Triceps Stretch  Biceps- Dumbbell curl (3 sets of
12 reps)
 Chest- Dumbbell bench press (3
Four lower body strength sets of 12 reps)
exercises:  Triceps- Barbell triceps extension
 Calves- Dumbbell heel raise (3 (3 sets of 12 reps)
Sets of 12 reps)
 Hips/Thighs- Dumbbell squat (3 Post-stretching:
sets of 12 reps)
 Hips/Thighs- Dumbbell lunge (3  Shoulder stretch
sets of 12 reps)  Chest stretch
 Hips/Thighs- Dumbbell side lunge  Quadriceps stretch
(3 sets of 12 reps)  Triceps Stretch

4. Resources
 Since I’m working out in my basement,
everything is free.
 I don’t have to waste time driving to the
gym.
 I’m very motivated to get back into
shape.
 My family is a very active bunch, and
they support me.

5. Addressing Factors that:
Influence/Hinder Performance
Enabling Factors
 Getting back into shape.
 Having my family motivated to get into shape with
me.
 Working out with a friend.
 Stress reliever to my hectic schedule.
Reinforcing Factors
 Having a lot of schoolwork, making it difficult to
maintain my 45 min workouts.
 Over working my muscles and injury.
 Getting sick and not being able to workout.

6. Evaluation/Assessment
I am very proud to say that I was able not only achieve my goal, but go on beyond my
expectations. I will be maintaining my progress by continuing to lift and still continuing doing
my workouts every week. I learned that in order to truly achieve a goal, you have to make
sure it’s something you really want to achieve because without motivation it’s nearly
impossible to complete your goal. I think what really motivated me to try so hard and really
want to improve my overall performance is because I used to be in very good shape, but then
college made it harder for me to workout as often as I like. So, I kind of let myself go a little
bit. So, at the chance to get back into shape for an assignment, was a great motivator for me.
My total percent of body fat before was 26.5% and now because of the inches I’ve lost, my
new percent of body fat is 24.1%
Body Changes
40
35
30
Inches
25
20
15 Before Workout
10
5 After Workout
0