Smart Goal

Erin McElhinneyWinter 2010

SMART Goal

• Specific• Measureable• Attainable• Realistic• Timely

Specific• I would like to start exercising

at least three to five times a week.

• At home in Massachusetts I have a gym membership, and work out equipment at home with a whole routine, which makes working when I am home more convenient.

• In New Hampshire my schedule is a lot busier with school and work, and its a lot easier to put off, or forget about going to the gym.

Specific• So with that being said:• I want to work out a plan

that works around my schedule to make sure I'm getting in a good work out at least 3 times a week.

• I love healthy food, but when I am at school I often get cheap, quick, and easy food which tends to be processed, and high in empty calories.

Specific

• I also skip meals, and never eat breakfast. I plan to take the time to make sure I eat healthier.

• I should eat breakfast, because Its Great.

Measurable

• I will keep a calendar and write down how long, and what I did for a work out. That way I can make sure I am meeting my goal, and tracking my progress.

• I will also weigh myself at least once a week, and mark that on the calendar as well.

Measurable

• I need to make sure that I food shop, and have something for breakfast, lunch and dinner at all times.

Attainable

• I know that I can attain these goals. • I enjoy living a healthy life when I do, and its

what I want. • I like to exercise as well. It makes me feel

good about myself, and happy, and gives me a ton of energy.

• I know that living a healthy life is well worth it.

Realistic• I know that my goals are

realistic. • I am motivated by all of

the benefits I will receive from living a healthier life, and motivation is key.

• I want to live a long healthy life and at my age it is time to get more serious

Timely

• Timely- So far this month I have been going to the gym about 4 days a week.

• Eating healthy, which I wasn't doing in before break.

• I’m glad that this course is going to help me stay on track, and help me to continue to better myself.

January Results• 1- walked 1 mile

2-walked 1 mile3- Rested-ate breakfast-lunch-dinner whole grains, veggies, fruit4- walked 2 miles5- ran 2 miles6- ran 3 miles7- rested8- stretched9- took one hour yoga class10- rested- ate breakfast-lunch-dinner whole grains, veggies, fruit11- walked 1 mile12- walked 1 mile13- ran 3 miles

• 14- rested- ate breakfast-lunch-dinner whole grains, veggies, fruit15- ran 4 miles 16- walked 3 miles- 50 situps17-stretched18-took one hour yoga class19-rested- ate breakfast-lunch-dinner whole grains, veggies, fruit20- walked 3 miles- 50 situps21- ran 1 mile22- walked 3 miles (on an incline)23- walked 3 miles (on an incline)24- ran 4 miles 25- rested 26- rested

Process-Results-Assessment:In order to successfully achieve my goal:

• I had to push myself, especially in the beginning. • Once I was done with the first week I started to feel the

benefits, which has been my main source of motivation. • However, there were some days that were harder than

others. On those days I felt like slacking and not doing a thing, I told myself that any exercise was better than no exercise. By the time I got to the gym, and started exercising a bit, I realized I actually did feel like being there, and pushed myself.

• I learned that you have to give yourself a little wiggle room. If I felt like eating junk food, I wouldn't deprive myself. I would just make sure I watched my portions. Balance is key.

Process-Results-Assessment:• Working out, is important, but resting is just as important! • Working out and eating healthy has given me energy, and

has made me feel really great about myself. • Overall I feel healthy, and I am happy with my results, and

fully intend to make this a permanent change. • If I don't work out for a couple of days, I shouldn't give up

all together, rather just get back on track when I can. It is important not to be too hard on yourself.

• I feel that I chose the right goal for me. I am by no means a "winter person", and I tend to feel sluggish during the winter, and often get the "winter blues". Exercising and eating right really makes a world of difference for me. I feel happy, healthy, energetic, and motivated.