Jeff's goal is to work out 5-6 days a week by running 4-5 miles per day and lifting weights 3-4 times per week to improve his cardio and strength. He will track his progress in a log and measure improvements through increased distance, speed, and weight lifted over time. While work, family, and school obligations may interfere, planning workouts for around 6pm will help achieve his goal. Working out with friends will provide motivation to stay on schedule. Logging daily workouts will allow him to graph improvements, and he will feel increased energy and mood from maintaining a regular routine.

1. Wellness ChoicesFinal Presentation By: Jeff Kipphut

2. Smart Goals Specific: I would like to get back into a routine of working out 5-6 days a week. My goal is to become more physically fit and to do that I need to be pushing myself by doing something most days of the week. I would like to get to the point of running 4-5 miles a day and lifting 3-4. I would like to focus on running and lifting in hopes to build my cardio and strength. Measurable: To measure it ill keep a log of when i work out, how much I do and how fast I do it. For running ill be able to see improvements either by the amount I run or by how fast I run a specific distance. For lifting I could see my improvements by seeing how much weight im able to move. Or I can see how long it takes for me to do a specific number of reps. Attainable: I know that my goal is attainable because its something that I am focused on and want to do. I need to stay with my plan and Ill be able to accomplish my goal of becoming more fit. The Plymouth state PE center will help me attain my goal because it has everything that I need in order to run and lift. Its also free which is a big help and it located only a half mile from my apartment. Realistic: In order for my goal to become realistic I need to get to the gym and stay on schedule. To do this I’m going to plan on going to the gym at roughly the same time everyday. This will help me plan my days/ weeks better and make it easier for my to fit in a workout 5-6 days a week. Timely: There’s always time to work out, you just have to find it in your schedule. Being that i work during the day ill be going to the gym around 6 pm and be there for 1-2 hours. This may change as we start classes again but Ill adjust my schedule accordingly.

3. Barriers Things that might prevent me from keeping up with my routine: - Work schedule - Personal Motivation - Family obligations - School work Finding time to work out is sometimes hard when there’s a lot going on, so I’m going to try to plan things out so that I know when ill have time and when I wont.

4. Motivation Some of my friends have set similar goals for themselves, so we’re going to work together in keeping each other motivated. Ill feel more obligated to go to the gym if there's another person there who’s focused on the same goal as me. If someone else is expecting me to go to the gym then ill be more likely to go if I’m feeling lazy.

5. Measuring Improvement After each time I go to the gym ill log what I did for that day. Once I have enough information I can start graphing my improvement. Another way that I can measure my improvements is how I feel throughout the day. I that when I'm in a good routine of working out I always have more energy and I’m usually in a more up beet mood than when I’m not working out as regularly.

6. Assessment Even after a couple of weeks of getting back into a good routine I can already see improvements in my running and lifting. I’m able to run more without breathing heavily. I’m also finding that after working out my muscles are less sore than when I first started my regiment. I plan on continuing a good routine and hope to see consistent improvements.