SMART GOALBy: Stephan Searles

My Goal

My goal for the SMART assignment was to walk for 1 mile, 3 days a week. Also I was to use the elliptical machine for at least a half a mile.

The objective of this was to help me get into better shape and to lose weight.

The steps I used to accomplish my goal and complete my objective were: Staying positive, dedicated, and motivated (never

quitting). Tracking everything I ate since I started this plan so

that I could see what I was eating and fix it to eat more healthy foods with less calories. (Smart Phone app LoseIt!)

My Goal

This is what my caloric intake looked like for each day for the last four weeks.

*The Calorie Budget as indicated by the green line is based on a losing two pounds per week diet

Exercise

This is my calories burned each day from exercising, for the last four weeks.

3/25

/201

2

3/26

/201

2

3/27

/201

2

3/28

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2

3/29

/201

2

3/30

/201

2

3/31

/201

2

4/1/

2012

4/2/

2012

4/3/

2012

4/4/

2012

4/5/

2012

4/6/

2012

4/7/

2012

4/8/

2012

4/9/

2012

4/10

/201

2

4/11

/201

2

4/12

/201

2

4/13

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2

4/14

/201

2

4/15

/201

2

4/16

/201

2

4/17

/201

2

4/18

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2

4/19

/201

2

4/20

/201

2

4/21

/201

20

50

100

150

200

250

300

350

400

450

500

Exercise Calories

Exercise Calories

Weight Loss

1/15

/201

2

1/19

/201

2

1/23

/201

2

1/27

/201

2

1/31

/201

2

2/4/

2012

2/8/

2012

2/12

/201

2

2/16

/201

2

2/20

/201

2

2/24

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2

2/28

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2

3/3/

2012

3/7/

2012

3/11

/201

2

3/15

/201

2

3/19

/201

2

3/23

/201

2

3/27

/201

2

3/31

/201

2

4/4/

2012

4/8/

2012

4/12

/201

2

4/16

/201

2

4/20

/201

2200

205

210

215

220

225

230

235

240

Weight

Weight

*I LOST A TOTAL OF 23 POUNDS FROM BEGINNING TO TODAY!!!*

Process

I would work out everyday after work. (I get out at 9 everyday)

As you can see by my workout plan I sometimes exercised five times a week. (more than original goal)

I would go to the gym in the HUB once a week to do lifting, all the rest of the days were done in Langdon Woods.

Some days I didn’t work out because of excessive amounts of homework and/or group projects. But never because I just didn’t want to.

Inhibitors and Enablers

Inhibitors Enablers The biggest inhibitor I faced

was being too tired after work to exercise. After work I was always really tired so I had to muster up any energy I had to push myself to exercise.

Other inhibitors that I faced were obscene amounts of homework and sleep depravation. Sometimes because of all the homework I had due for the next day I had to pass up exercising to finish it.

One of the best enablers that helped me continue with my goal was the feeling I got after working out. After working out and even during the weekend when I wasn’t working out I just felt as if I had more energy, more attentive, and better in shape. I feel a great improvement to my own self image.

Another enabler I had was that once a week, when I went lifting at the HUB, a friend from work would come with me and help to push me further and motivate me.

AND THE RESULTS ARE…

I DID IT!! I completed my goal! I lost 23 pounds

from the beginning till now! Before doing this I could run a mile in 14

minutes 30 seconds, Today I ran a mile in just 10 minutes. (6mph the whole time) This was a huge accomplishment for me!

BMI changes Before = 34.7 After = 31.3

Before and After!

Before After

You can really see the weight loss in my face!!

Overall

This whole assignment I feel did wonders for me. I am so happy to have participated in the SMART goal assignment. I feel great about accomplishing this task. It wasn’t easy and I still feel I have a ways to go but at least I know now that I can do it! I feel more confident and less self conscious! I feel more healthy, more in shape, and even breathing better (less asthma problems), which is a big deal to me. This has been a great learning experience for me!

THE END!