Derek Audette set a SMART goal to run 2 miles in 12 minutes and gain 8 pounds of muscle from weight lifting by attending the gym 4 days a week by December 13. He tracked his progress weekly by recording run times and weight gained. While he has not yet met his goal, he has made progress and believes he can achieve it by continuing his disciplined workout schedule and drawing motivation from his documented improvements over time.

1. SMART GOAL
Derek Audette
Wellness Choices
November 3, 2010

2. MY GOAL
 My goal was to be able to run 2 miles in 12 minutes
along with gaining 8lbs of muscle from weight lifting
 I made this commitment knowing I would attend a
gym 4 days a week
 The reason I chose this goal was to feel healthier and
stronger. This was to positively affect my personal
wellness by participating in healthier activities, along
with gaining a sense of strong commitment

3. INFLUENCING FACTORS
 Predisposing Factors – Many of my friends enjoy weight
lighting and attend gyms regularly. I felt I could also enjoy it,
with a healthy mix of running
 Enabling Factors – Having a membership to a gym in RI
and the free use of PSU’s gym made my goal attainable.
Also my joy for a good run helped keep me positive
 Reinforcing Factors – I had a few barriers in attaining
my goal. Due to a hectic school schedule and a few
colds, I was discouraged from being able to work hard
every week

4. RESOURCES
 Attending the gym and being accompanied with friends
on runs really helped with keeping me on track.
Someone was always there to push me
 Free gym memberships
 The motivation to feel and look healthier were also
major contributors.

5. RECORDING/MEASURING
 Keeping a calendar record of run times and
lengths weekly
 Keeping a calendar record of weight gain
weekly
 Keeping a weekly work out plan
 These schedule recordings helped me follow
progress throughout the process

6. RECORDING/MEASURING
 I also weight lifted 3-4 days a week consisting of bench press, lat
pull downs, curls, tricep pull-ups and walking lunges.
750
800
850
900
950
1000
1050
week 1 week 2 week 3 week 4 week 5 week 6
2 mile run time (sec)
2 mile run time (sec)

7. EVALUATION OF ASSESSMENT
 I have not yet met my goal. I had set a date of DEC 13,
which is the end of the semester.
 Although I haven't met my goal I am half way there, I
believe I will be able to reach it because in the past I have
gained weight and been in healthier shape with a rigorous
work-out schedule.
 Through the process of the smart goal I will continue to
keep the self discipline and motivation needed in reaching
this goal due to my well documented progress. I find this
goal to be a difficult task, but a healthy challenge