The document outlines Audra Wheeler's SMART goal to lose 2% of her body fat through a weekly weightlifting routine in her home gym. Her goal is specific, measurable, attainable, realistic and timely. She plans to measure her progress by tracking measurements before and after. Her routine includes upper and lower body exercises 3 times a week. Resources are free since she works out at home. Factors that could help or hinder her are discussed. She evaluates exceeding her goal, losing 2.4% body fat, and plans to continue weightlifting to maintain her progress.

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