Smart Goal Presentation

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