Shane created a smart goal to ride his bike 3 times a week for 2 hours along a specific route. He tracked his progress in a log and found that completing the goal helped him be more active and less sedentary. Though he missed a few rides, he made up for it with hikes. Setting clear goals and sharing them with friends helped Shane stay motivated and achieve his intended outcome of increased exercise.

1. By Shane Carlson

2. My Smart Goal
 Specific- I will ride my bike 3 times a week for two
hours, along a specific route I made.
 Measurable- I will time my rides with a stop watch, going
through different levels of intensity.
 Achievable- I find myself just sitting doing nothing a lot so
this will be a great way to get up and get out.
 Realistic- I find this goal to be really achievable because I
already ride my bike a lot and love to just get out there on it
and ride.
 Timely- I plan to carry out my goal throughout the fall
semester.

3. Smart Goal
 I chose to complete this goal because I tend to forget
that I need to be active and not just sit hanging out
with my friends all of the time. Its easy to just go sit
after being in class and doing home work all day, so I
think this will be a great goal for me to get some
exercise in my life.
 I plan to accomplish this goal by sticking to a strict
routine that my friends know about and hopefully they
will push me to complete it.

4. Days I Biked
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
Monday Monday Monday Monday Missed Monday Monday Monday
Wednes Wednes Wednes Wednes Wednes Wednes Wednes Wednes
day day day day day day day day
Friday Friday Missed Friday Friday Friday Friday Friday
Saturda
y

5. My Progress
 I made great progress on my goal. The first week or
two it was pretty rough riding for that long but it got
easier and easier.
 My times throughout the weeks got shorter on my
routine. This made me make my route a little bit
different and longer.
 I missed a couple of days, but I think I made up for
them by going on hikes.

6. Enablers and Inhibitors
 Friends motivated me  Friends wanting to hang out
 Friends rode with me  Being lazy
 Escaping boredom  Classes and homework
 Escaping home work  weather
 I wanted to accomplish my
goal

7. Results
 My results were great. I accomplished my goal fairly
well, except for a few missed days which I feel were
made up for by hiking.
 My pre test and post test have drastic differences and I
just feel better all around.
 Its great to set a goal and accomplish it.
 Times got faster
 Had to make route longer
 My new goal would be to run that distance three days a
week.