The document outlines the author's original SMART goal of joining a gym 3 days a week to do cardio and attend group exercise classes to reduce BMI and increase fitness within 3 months. However, unanticipated events prevented completing this goal, so the new goal was to increase muscular strength and endurance through weight training 2 days a week, to be measured by fitness tests over the course of 8 weeks. Fitness test results showed improvements in pull-ups, sit-ups, and push-ups, allowing the author to successfully complete their strengthened-focused goal.

1. My SMART Goal
Wellness Choices
Final Presentation
By Lindsay Byron

2. My Original SMART Goal
Specific- My goal is to join the gym at Cranmore (in North
Conway), do cardio exercises 3 days a week and attend at least
one group exercise class per week so I can reduce my BMI and
increase overall physical fitness.
Measurable- I’ll measure my progress by keeping track of my
BMI at the end of each week.
Attainable- I will reach this goal by following a schedule of
exercises and classes.
Realistic: I will adjust my running time, pace, intensity and %
grade for cardio accordingly after each week.
Timely and Tangible: I will achieve my goal in 3 months.
I was not able to continue this goal due to unanticipated events,
so I adjusted my goal to….

3. My SMART Goal
Specific: I will increase my muscular strength and
endurance by performing a variety of exercises using
weight training equipment.
Measurable: I will measure my progress by
administering fitness tests and recording results at
the beginning, middle and end of my program.
Attainable: I will reach this goal by weight training
two days a week.
Realistic: I will adjust reps, and sets accordingly as I
increase strength.
Timely and Tangible: I will achieve this goal by 11-
16-11.

4. I chose this as a goal because weight
training is usually the part of exercising
that I neglect to do because I am not
Enablers
interested in having large muscles.
However, I know its important so, I
thought this was the perfect opportunity to • Exercising with
challenge myself and do something I
wouldn’t normally do.
friends
• Seeing results
Inhibitors • Feeling healthier
• Access to gym facility
with weight training
equipment
• My own attitude
towards exercising

5. Steps to achieve goal
• Perform fitness tests before program begins.
• I planned to weight train for one hour and
fifteen minutes, two days a week.
• Exercises included pilates, free weights, and
weight machines.
• Perform fitness test on 10/26/11.
• Continue program.
• Perform last fitness test on 11/15/11.

6. Results of Fitness Tests
Date 9/28/11 10/26/11 11/15/11
Test
Assisted Pull-Up 2 4 7
(#reps in 30
seconds)
Sit-Up 32 37 40
(#reps in 1
minute)
Push-Up 22 25 27
(#reps in 1
minute)

7. Success?
• I was able to successfully
complete my goal!
• From the results of my fitness
tests, we can see that I was able
to complete more and more
reps of the specific exercises as
the program continues.
• This proves that my muscular
strength had improved.
• I feel great, and will continue
the program as long as I see and
feel the difference!