This document outlines a SMART goal to lose 20 pounds by November 16, 2011. The goal is to eat healthy, exercise regularly by running 3 days a week, and lose at least 1 pound per week. Progress is tracked in a table showing pounds lost and exercise/eating each week. The goal is not fully met, with 12 pounds lost, but progress and lessons learned are discussed.

2. SMART Goal
 S – Eat healthy and work out three days a week
running.
 M – Lose at least a pound each week
 A – Lose 20 pounds by 11/16/11
 R – Stay on track and get it done
 T – Must be completed by 11/16/11
o My goal was to lose 20 pounds by November 16.
o The reasons I choose this goal is because I want to be healthy and fit.
o The steps to accomplished my goal are to eat healthy and exercise
regularly.
o This will positively improve my personal wellness by enabling me to be
stronger, and not get sick as much, as well as have more energy than I
had.

3.  The resources that can help me meet my
goal is the support of family and
friends, motivation from myself, joining a
weight loss group, and getting an exercise
buddy.
 The barriers that can hinder my
progress/success consist of the amount of
access to exercise equipment, money
available to buy healthy food, the amount
of time to exercise, getting sick, or even just
being lazy.

4.  In order to reach my goal I have to stay vigilant in my routine, and
not give up. Also exercising daily and eating healthy for from
September 19 through November 16.
 Eat healthy meals including lean meats and lots of fruit and
vegetables. Also use portion control so as to not over eat. Exercise
at least three days a day for an hour. Exercise can include running
on a treadmill, or weight training that is rotated every exercise
period.
 My strategies for change are exercising three days a week and
eating three healthy meals a day.
 My goal is to lose at least one pound per week.

5. Week # Pounds lost Exercise Completed/
Healthy Eating Success
September 19 -.5 lbs. 3hrs/ ok eating
September 26 -3.5 lbs. 4hrs/ great eating
October 3 -2 lbs. 4hrs/ good eating
October 10 -1.5 lbs. 3hrs/ ok eating
October 17 +.5 lbs. 2hrs/ ok eating
October 24 -2 lbs. 3hrs/ great eating
October 31 -1 lbs. 3hrs/ bad eating
November 7 -2 lbs. 3hrs/ ok eating

6.  I ended up loosing 12 lbs. My goal was to loose 20, so I did
not make my goal completely. I also had one week where I
gained a half a pound, and also a week that I only lost a
half a pound. This was against my goal, which was to loose
at least a pound a week. I feel good about what I
accomplished and I worked hard to loose what I did. There
was a couple of weeks where I did not do my best working
out and eating healthy but I am working on it and will
continue to work on it.
 I will maintain what I lost by continuing to eat healthy and
work out regularly. I still have some weight that I could loose
and I will be at my ultimate weight as long as I work hard.
 I learned that Eating healthy and exercise can payoff
making you loose weight. I also learned that the healthier
you are the better physically that you feel. I can now run a
mile and not get winded as badly. I love that I have made
a great leap in having a better and healthier life.

7.  Fruit and Vegetable heart-
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=PqtFIk-XOPAN7M:&imgrefurl=http://healthyetips.com/35-tips-for-healthy-eating-diet-
plans/&docid=o9K14UlwvNTilM&imgurl=http://healthyetips.com/wp-
content/uploads/2011/08/tips-for-healthy-
eating.jpg&w=380&h=326&ei=xsnBToD_BOjL0QGI9v3HBA&zoom=1&iact=hc&vpx=765&v
py=192&dur=281&hovh=150&hovw=163&tx=85&ty=96&sig=109244599375396886611&pa
ge=1&tbnh=150&tbnw=163&start=0&ndsp=10&ved=1t:429,r:3,s:0
 Rosie the Riveter-
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tbnid=0Z7vL_ZJZcisMM:&imgrefurl=http://thispearl.wordpress.com/2011/07/27/stro
ng-women-rule/&docid=SFaXtz9T3yg-
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x=869&vpy=205&dur=250&hovh=172&hovw=161&tx=76&ty=105&sig=10924459937
5396886611&page=1&tbnh=156&tbnw=146&start=0&ndsp=12&ved=1t:429,r:4,s:0
 Running Shoes-
http://www.google.com/imgres?q=running&num=10&hl=en&biw=1138&bih=555&
tbm=isch&tbnid=xCj6mlhjm7z8bM:&imgrefurl=http://bruterunningshoes.com/&do
cid=-IKzvu3RMfCWHM&imgurl=http://bruterunningshoes.com/wp-
content/uploads/2010/09/trailrunning.jpg&w=425&h=282&ei=rcnBTvD1NKTk0QHKjI
W0BA&zoom=1&iact=hc&vpx=825&vpy=194&dur=78&hovh=183&hovw=276&tx=2
40&ty=109&sig=109244599375396886611&sqi=2&page=1&tbnh=108&tbnw=163&st
art=0&ndsp=10&ved=1t:429,r:4,s:0