Stephan set a SMART goal to walk 1 mile 3 days a week and use an elliptical machine for half a mile to lose weight and get in better shape. He tracked his calorie intake and exercise using an app. Over 4 weeks, he burned calories through exercise and lost a total of 23 pounds. He overcame obstacles like fatigue through motivation and support from a friend. Completing his goal helped improve his self-image and health.

1. By: Stephan Searles
SMART GOAL

2. My Goal
 My goal for the SMART assignment was to walk
for 1 mile, 3 days a week. Also I was to use the
elliptical machine for at least a half a mile.
 The objective of this was to help me get into
better shape and to lose weight.
 The steps I used to accomplish my goal and
complete my objective were:
 Staying positive, dedicated, and motivated (never
quitting).
 Tracking everything I ate since I started this plan so
that I could see what I was eating and fix it to eat more
healthy foods with less calories. (Smart Phone app
LoseIt!)

3. My Goal
 This is what my caloric intake looked like for
each day for the last four weeks.
*The Calorie
Budget as
indicated by the
green line is based
on a losing two
pounds per week
diet

4. 250
100
0
50
350
400
200
450
150
500
300
3/25/2012
3/26/2012
3/27/2012
3/28/2012
3/29/2012
3/30/2012
3/31/2012
4/1/2012
4/2/2012
Exercise
4/3/2012
4/4/2012
4/5/2012
4/6/2012
4/7/2012
4/8/2012
4/9/2012
4/10/2012
4/11/2012
4/12/2012
Exercise Calories
4/13/2012
4/14/2012
4/15/2012
4/16/2012
exercising, for the last four weeks.
4/17/2012
4/18/2012
4/19/2012
4/20/2012
 This is my calories burned each day from
4/21/2012
Exercise Calories

5. Weight Loss *I LOST A TOTAL OF 23 POUNDS
FROM BEGINNING TO TODAY!!!*
Weight
240
235
230
225
220
Weight
215
210
205
200

6. Process
 I would work out everyday after
work. (I get out at 9 everyday)
 As you can see by my workout
plan I sometimes exercised five
times a week. (more than
original goal)
 I would go to the gym in the
HUB once a week to do
lifting, all the rest of the days
were done in Langdon Woods.
 Some days I didn’t work out
because of excessive amounts of
homework and/or group
projects. But never because I just
didn’t want to.

7. Inhibitors and Enablers
Inhibitors Enablers
 The biggest inhibitor I faced was  One of the best enablers that
being too tired after work to helped me continue with my goal
exercise. After work I was always was the feeling I got after working
out. After working out and even
really tired so I had to muster up during the weekend when I wasn’t
any energy I had to push myself working out I just felt as if I had
to exercise. more energy, more attentive, and
better in shape. I feel a great
 Other inhibitors that I faced improvement to my own self
were obscene amounts of image.
homework and sleep  Another enabler I had was that
depravation. Sometimes once a week, when I went lifting at
because of all the homework I the HUB, a friend from work
had due for the next day I had to would come with me and help to
pass up exercising to finish it. push me further and motivate me.

8. AND THE RESULTS ARE…
 I DID IT!!
 I completed my goal! I lost 23 pounds from
the beginning till now!
 Before doing this I could run a mile in 14
minutes 30 seconds, Today I ran a mile in just
10 minutes. (6mph the whole time) This was a
huge accomplishment for me!
 BMI changes
 Before = 34.7
 After = 31.3

9. Before and After!
Before After
You can really see the weight loss in my face!! 

10. Overall
 This whole assignment I feel did wonders for me.
I am so happy to have participated in the SMART
goal assignment. I feel great about
accomplishing this task. It wasn’t easy and I still
feel I have a ways to go but at least I know now
that I can do it! I feel more confident and less self
conscious! I feel more healthy, more in
shape, and even breathing better (less asthma
problems), which is a big deal to me. This has
been a great learning experience for me! 

11. THE END!