James Prehemo set a goal to go to the gym every day for 12 days in January to do 30 minutes of cardio and lift weights. He tracked his progress in a log, noting the exercises and duration each day. While he missed a couple of days, he lost 10 pounds over the two weeks. He found that establishing a routine of going to the gym daily helped provide motivation, and he hopes to continue working out regularly.

1. James Prehemo

2. Goal
S – (Specific): I will go to the HUB gym every day with the exception of Saturday and
Sunday (I will be working at Waterville Valley those days) and do at least 30 minutes of
Cardiovascular exercise and/or lift weights.
M – (Measurable): I will measure this by keeping a log and tracking my progress.
A – (Attainable): I think that this is an attainable goal because I have nothing going on
during the week and I used to be obsessed with lifting weights. This will be a good
motivator to get back into it.
R – (Realistic): This is realistic because it is something that I have been passionate about
before and I definitely have the time and the resources.
T – (Timely): This goal will be accomplished beginning on 1/9/12 and ending on 1/20/12.
However, I would like to at least go up until the end of the month of January and hopefully
continue keeping up with some sort regular exercise for the rest of my life.
 I chose this goal because I have fallen into a sedimentary lifestyle due to laziness. I feel
that if I can just go to the gym, I can get back into it.
 The steps to accomplish: Wake up by 9 every morning, eat a good breakfast, and be at
the gym by 11 am. If I can do that, and can get to the gym, I will accomplish my goal.

3. Log Book
1/9: 30 mins on the bike, lifted weights (Chest and Back)
1/10: Lifted weights (Shoulders, triceps, and abs)
1/11: 30 mins on the bike, lifted weights (biceps, forearms, and legs)
1/12: 30 mins on the bike, did not lift weights
1/13: Just didn’t go.
1/16: 30 mins on the bike, lifted weights (Chest and Back)
1/17: Lifted weights (Shoulders, triceps, and abs)
1/18: 30 mins on the bike, lifted weights (biceps, forearms, and legs)
1/19: This was my 21st birthday and I was still recovering from the night
before. So, I gave myself a day off. 
1/20: 30 minutes on the bike.
1/21: Weighed myself after I woke up, before going to work. I have lost 10 lbs

4. Process
 I set my alarm for 8:30 am on weekdays.
 I wake up and take a shower.
 Eat breakfast at 9am and let myself digest for an hour or so.
 I managed to make it to the gym by at least 11am every day that I actually
went.
 I always started with the bike for 30 mins to get warmed up and then lifted
weights.
 I spent about an hour in the gym when I lifted weights and biked in the same
day. (30 mins on the bike, and rested for 5-10 mins and then lifted weights for
about 20.)
 As far as my diet went…
 For the first week, I followed the 5 day diet plan, the second week I just ate normally.
 I used to take supplements (Creatine and Whey Protein) when I was lifting weights. I didn’t
do that for these last two weeks.

5. Results
Ultimately, I didn’t technically reach my goal because I did end up taking a
couple days off. However, I did lose some weight. And I enjoyed getting in
the habit of having a schedule and a routine in my life. I consider it a success.
The 5 day diet was interesting and I do like having some schedule and
routine in my life but planning out every meal and every snack every day is a
pain. I prefer just using my own discretion as I go and leaving it up in the air.
My hypothesis going into this was that if I could just get to the gym, I would
be able to accomplish what I want to do there. I was right. I enjoy working
out, and being in the gym is all the motivation that I need. I hope to continue
going to the gym every day for the rest of the winterim. However, I may
have trouble fitting it into my schedule when the next semester picks up.
Hopefully I can establish a routine and keep myself in the swing of things.