This document outlines Lauren Marcucci's smart goal to lose 10 pounds by July 1st. Some key points: 1) The goal is specific, measurable, attainable, realistic and timely. Progress will be measured by weekly weigh-ins. 2) The plan is to run 3 miles daily and use a different gym machine each day. Diet will focus on balanced, calorie-counted meals and snacks. 3) The goal is attainable and realistic given Lauren's previous running experience and access to a gym near her home. Four weeks provides enough time to safely lose 2 pounds per week to reach the 10 pound goal.

1. Smart Goal
Lauren Marcucci

2. SMART
S specific
 M measurable
 A attainable
 R realistic
 T timely
Breaking down your work out plan to concentrate more on
what you are going to do to achieve your goal rather then
thinking ahead to the goal you want to accomplish.

3. Smart Goal
 For my smart goal I am going to go to the gym
and run at least three miles a day. I plan on also
doing one different machine in the gym each day.
Throwing in a different machine each day will
help keep the gym interesting and new. This will
help me focus more on my day to day goal
instead of setting my sights to far ahead on the
end goal. Taking small steps and focusing on my
work out for the specific day will not only help me
focus on my future goal it will also make my work
outs more effective.

4. My Smart Goal
 S My goal is a overall healthier lifestyle. Losing
ten pounds by July 1st
 M I will measure my smart goal by weighing
myself at the gym once a week on Mondays.
 A Losing ten pounds is attainable. I plan to lose
two pounds a week which is healthy. I am not
over weight but I can afford to lose ten pounds
and tone my body
 R This is realistic because once I get in a healthy
balanced regiment I am good with sticking with it
until I reach my goal.
 T I will plan on doing this in a 4 week span of
time

5. Smart
 My goal is to eventually have a overall healthier lifestyle. I
wan to lose ten pounds by the beginning of June. I plan on
setting a goal for myself to run at least three miles a day.
On top of running I will be adding one different machine
each day to keep the gym more interesting to prevent me
from getting bored and stray away from my goal. I am
allowing myself to do more at the gym on days that I feel
like it is appropriate but I am not going to push myself for
anymore then three miles a day, that is my everyday goal.
I run a mile a day now and bumping up a extra two miles
will push me enough to burn the extra calories and help
tone my body.

6. Measurable
 I plan on using a calorie counter on my phone to help log
how many calories I am in taking as opposed to exulting
for energy. After my daily work out I will log it in my phone
what I did and how many calories I burned that day.
Keeping track of the calories I have used and the calories I
intake will help keep me healthier and sure I am not using
more calories then I am in taking. I am on daily medication
that suppresses my appetite and I often times will forget to
eat during the day. I am making sure I am eating several
meals a day by having 4 alarms set on my phone as food
reminders.

7. Attainable
 This goal is attainable because I really want to get back
into shape and I become very motivated with improving my
body once I get started. Adding a few miles to my already
once a day running routine as well as a separate machine
to work a different body part will keep me motivated and
excited for the gym every day. On days I do not feel like
going to the gym It helps me to look up motivational
quotes and inspires me to go to the gym. Eventually I
hope for it to become routine. I plan on testing the time of
day I will be going. I usually run at night but I have
chronic insomnia and the later I run the longer It takes my
heart rate to slow at night and be able to fall asleep so I
am going to try running earlier in the day.

8. Realistic
 This goal is realistic for me because I used to be a long
distance runner. Upon going to college my running was cut
short more and more because of time management and a
condition that doesn’t allow me as much energy as I used
to have when I was running on a regular basis. As school
is ending soon my stress levels are higher then normal so I
am excited to start running more. I will also have more
time when school is out so time management will not be a
issue. I have a gym membership to a Planet Fitness that is
located near my house so I will have access to gym
equipment.

9. Timely
 I will have four weeks to accomplish this goal. Two pounds
a week will allow me to meet my goal by the beginning of
June. After I reach my goal It is going to hopefully be part
of my lifestyle so I can continue with it. I hope this to be a
long term lifestyle change. If I reach my ten pound goal
before the beginning of June I plan on continuing until the
first of June to see how many pounds I am able to lose.
Eating healthier I plan on continuing past the start of June.
I am hoping healthier eating will become a permanent part
of my lifestyle.

10. Diet Plan
 Day 1
Breakfast:
1 cup of oatmeal with skim milk
1 piece of wheat toast with peanut butter
Snack:
Handful of unsalted peanuts
Lunch:
Half of turkey sandwich with lettuce tomatoes
Snack:
1 cup of Greek yogurt
Dinner:
4oz of chicken with broccoli and a half of cup of cottage cheese
Snack:
None

11. Diet Plan
 Day 2
Breakfast:
Two eggs with a 6oz of yogurt with blueberries
Snack:
6 peanut butter crackers
Lunch:
A wheat wrap with a chicken breast, low fat mayonnaise, lettuce tomatoes
and pickles
Snack:
A banana and a half cup of raisens
Dinner:
A piece of pork with a cup of baby carrots
Snack:
1 cup of greek yogurt

12. Diet Plan
 Day 3
Breakfast:
2 cups of Kashi cereal 5 strawberries
Snack:
A natural valley bar
Lunch:
Chicken ceaser salad with 2oz of chicken and light salad dressing
Snack:
A fruit cup
Dinner:
Greek Salad with light dressing and a chicken breast
Snack:
None

13. Diet Plan
 Day 4
Breakfast:
2 eggs and a cup of raisin bran with skim milk
Snack:
1 Power Bar
Lunch:
Tuna Salad in a wheat wrap with light mayonnaise
Snack:
1 cup of dried fruit
Dinner
4 oz sesame orange shrimp
Snack:
1 String cheese

14. Diet Plan
 Day 5
Breakfast:
3 Scrambled eggs with green peppers
Snack:
Half cup of animal crackers
Lunch:
Chicken with goat cheese on flat bread
Snack:
Fiber 1 bar
Dinner:
Cabbage and 2 cups of noodles
Snack:
None

15. Get up Get going!
 Having a set schedule helps to accomplish everything that you
need to during the day while still making time for physical activity
to help keep yourself healthy! Printing out fun motivational quotes
and putting them around your living quarters can help keep your
mind focused and positive throughout the day helping you make
healthier food choices or maybe taking the stairs instead of the
elevator

16. Inspiration
“When you want to succeed as bad as you want to breathe, then you
will be successful”
http://www.youtube.com/watch?v=lsSC2vx7zFQ