Erika's goal was to lose 10 pounds by November 16th by exercising at the gym for 1 hour on Mondays and 30 minutes on Wednesdays and doing weekly weigh-ins. Her barriers included finding time between classes, work, and homework and the cost of healthy food. Having a workout buddy would help her stay motivated. Over 9 weeks she lost 8 pounds through her gym routine and healthier eating, coming close to reaching her goal. She learned that exercise and diet make her feel better and that specific, time-bound goals keep her motivated.

1. Erika moore

2. My Goal
 SMART Goal
 S – Lose 10 pounds. I will use the treadmill for 1hour and the
elliptical for 30mins every Monday and Wednesday at the HUB
gym.
 M – I will measure this by doing weekly weigh ins.
 A – I believe that this activity will be a good way for me to remain
active after class and work especially on Monday and Wednesday
when my day ends earlier than others. This goal will be more
achievable if I find a workout buddy; perhaps my roommate or
sister.
 R – Throughout the day I am constantly walking from class to
class. Because I am used to walking, this goal is very realistic.
 T – This goal will be accomplished by 11/16.
 The reason I chose this goal is because I want to become a healthier
person. I wanted to take advantage of the gym on campus and get
myself into better shape.
 In order to accomplish my goal I need to stick to a routine and not find
any excuse to skip a gym session. Finding a gym buddy will by my first
priority because they will help keep me motivated and focused on my
goal. I also need to watch what I eat and make healthier substitutions.

3. Barriers & Resources
 Making time to go to the gym is a huge barrier.
Between classes, work, and hours of homework it
seems impossible. This is the biggest barrier for
me.
 After long days of classes, I usually just want to sit
and relax. The last thing I think about it going to
the gym to exhaust myself some more.
 Buying healthier food may also be something that
might hinder my progress. Healthy foods tend to
cost more and sticking to my budget is critical. I’ll
have to find a way to make this work and cut back
on non-essential items.
 Having a work out buddy will definitely be a
useful resource that will help me reach my goal.
Knowing that someone else is depending on me
will keep me from finding excuses to cancel.
 My drive to accomplish this will be a great
resource in helping me. This is something I really
want and need to do for myself and my own
dedication will pull me through.

4. My Plan
 My plan is to come up with a routine
that includes the gym and works well
with my current class and work
schedule and still provides me with
enough time to complete all my
homework.
 In addition to working out at least
twice a week, I need to watch my food
intake. My goal is to cut out
unnecessary food like French
fries, soda, and chips and replace it
with yogurt, fruit, water.
 Working out and eating healthier will
help me reach my goal of losing 10lbs.

5. Results
Week Difference in Weight Gym Time / Eating
Habits
1 -1 3 / okay
2 -1.5 3 / okay
3 -0.5 2.5 / better
4 -1 2 / better
5 +1 3 / okay
6 -2 3.5 / good
7 -0.5 2 / good
8 -1 2 / very good
9 -1.5 2.5 / very good

6. Evaluation
 I didn’t meet my goal. I lost 8 lbs and my goal was to lose 10. But this
doesn’t mean I am giving up.
 I will keep trying by continuing to go to the gym regularly and eat
healthy. Now that I have been doing this for 9 weeks its easier for me.
It’s habit to go to the gym after my classes. Choosing salads and fruit
over junk food and fries has become easier too.
 I learned that eating healthy isn’t that hard. I learned some tips from
watching The Biggest Loser and I incorporated them into my life.
 I learned that the more I go to the gym, the more I actually want to go.
Of course it is hard work and exhausting, but I always left feeling good
about what I accomplished.
 The biggest thing I learned is that exercising and eating right really
does make you feel better. I fee like I have more energy. I’m able to
sleep better at night now so I feel rested in the morning.
 Also setting a specific goal with a specified time frame makes reaching
the goal more likely and keeps you motivated.