Smart goal1

Smart GoalSmart GoalLauren MarcucciLauren Marcucci

SMARTSMART

SS specific specific M M measurablemeasurable AA attainable attainable RR realistic realistic TT timely timely

Breaking down your work out plan to concentrate more on Breaking down your work out plan to concentrate more on what you are going to do to achieve your goal rather then what you are going to do to achieve your goal rather then thinking ahead to the goal you want to accomplish.thinking ahead to the goal you want to accomplish.

Smart GoalSmart Goal

For my smart goal I am going to go to the gym For my smart goal I am going to go to the gym and run at least three miles a day. I plan on also and run at least three miles a day. I plan on also doing one different machine in the gym each day. doing one different machine in the gym each day. Throwing in a different machine each day will Throwing in a different machine each day will help keep the gym interesting and new. This will help keep the gym interesting and new. This will help me focus more on my day to day goal help me focus more on my day to day goal instead of setting my sights to far ahead on the instead of setting my sights to far ahead on the end goal. Taking small steps and focusing on my end goal. Taking small steps and focusing on my work out for the specific day will not only help me work out for the specific day will not only help me focus on my future goal it will also make my work focus on my future goal it will also make my work outs more effective.outs more effective.

My Smart GoalMy Smart Goal SS My goal is a overall healthier lifestyle. Losing ten My goal is a overall healthier lifestyle. Losing ten

pounds by July 1st pounds by July 1st MM I will measure my smart goal by weighing myself at I will measure my smart goal by weighing myself at

the gym once a week on Mondays. the gym once a week on Mondays. AA Losing ten pounds is attainable. I plan to lose two Losing ten pounds is attainable. I plan to lose two

pounds a week which is healthy. I am not over weight pounds a week which is healthy. I am not over weight but I can afford to lose ten pounds and tone my bodybut I can afford to lose ten pounds and tone my body

RR This is realistic because once I get in a healthy This is realistic because once I get in a healthy balanced regiment I am good with sticking with it until balanced regiment I am good with sticking with it until I reach my goal.I reach my goal.

TT I will plan on doing this in a 4 week span of time I will plan on doing this in a 4 week span of time

SmartSmart

My goal is to eventually have a overall healthier lifestyle. I My goal is to eventually have a overall healthier lifestyle. I wan to lose ten pounds by the beginning of June. I plan on wan to lose ten pounds by the beginning of June. I plan on setting a goal for myself to run at least three miles a day. setting a goal for myself to run at least three miles a day. On top of running I will be adding one different machine On top of running I will be adding one different machine each day to keep the gym more interesting to prevent me each day to keep the gym more interesting to prevent me from getting bored and stray away from my goal. I am from getting bored and stray away from my goal. I am allowing myself to do more at the gym on days that I feel allowing myself to do more at the gym on days that I feel like it is appropriate but I am not going to push myself for like it is appropriate but I am not going to push myself for anymore then three miles a day, that is my everyday goal. anymore then three miles a day, that is my everyday goal. I run a mile a day now and bumping up a extra two miles I run a mile a day now and bumping up a extra two miles will push me enough to burn the extra calories and help will push me enough to burn the extra calories and help tone my body.tone my body.

MeasurableMeasurable

I plan on using a calorie counter on my phone to help log I plan on using a calorie counter on my phone to help log how many calories I am in taking as opposed to exulting for how many calories I am in taking as opposed to exulting for energy. After my daily work out I will log it in my phone energy. After my daily work out I will log it in my phone what I did and how many calories I burned that day. what I did and how many calories I burned that day. Keeping track of the calories I have used and the calories I Keeping track of the calories I have used and the calories I intake will help keep me healthier and sure I am not using intake will help keep me healthier and sure I am not using more calories then I am in taking. I am on daily medication more calories then I am in taking. I am on daily medication that suppresses my appetite and I often times will forget to that suppresses my appetite and I often times will forget to eat during the day. I am making sure I am eating several eat during the day. I am making sure I am eating several meals a day by having 4 alarms set on my phone as food meals a day by having 4 alarms set on my phone as food reminders. reminders.

AttainableAttainable This goal is attainable because I really want to get back into This goal is attainable because I really want to get back into

shape and I become very motivated with improving my shape and I become very motivated with improving my body once I get started. Adding a few miles to my already body once I get started. Adding a few miles to my already once a day running routine as well as a separate machine once a day running routine as well as a separate machine to work a different body part will keep me motivated and to work a different body part will keep me motivated and excited for the gym every day. On days I do not feel like excited for the gym every day. On days I do not feel like going to the gym It helps me to look up motivational quotes going to the gym It helps me to look up motivational quotes and inspires me to go to the gym. Eventually I hope for it and inspires me to go to the gym. Eventually I hope for it to become routine. I plan on testing the time of day I will to become routine. I plan on testing the time of day I will be going. I usually run at night but I have chronic insomnia be going. I usually run at night but I have chronic insomnia and the later I run the longer It takes my heart rate to slow and the later I run the longer It takes my heart rate to slow at night and be able to fall asleep so I am going to try at night and be able to fall asleep so I am going to try running earlier in the day.running earlier in the day.

RealisticRealistic This goal is realistic for me because I used to be a long This goal is realistic for me because I used to be a long

distance runner. Upon going to college my running was cut distance runner. Upon going to college my running was cut short more and more because of time management and a short more and more because of time management and a condition that doesn’t allow me as much energy as I used condition that doesn’t allow me as much energy as I used to have when I was running on a regular basis. As school is to have when I was running on a regular basis. As school is ending soon my stress levels are higher then normal so I ending soon my stress levels are higher then normal so I am excited to start running more. I will also have more am excited to start running more. I will also have more time when school is out so time management will not be a time when school is out so time management will not be a issue. I have a gym membership to a Planet Fitness that is issue. I have a gym membership to a Planet Fitness that is located near my house so I will have access to gym located near my house so I will have access to gym equipment. equipment.

TimelyTimely

I will have four weeks to accomplish this goal. Two pounds I will have four weeks to accomplish this goal. Two pounds a week will allow me to meet my goal by the beginning of a week will allow me to meet my goal by the beginning of June. After I reach my goal It is going to hopefully be part June. After I reach my goal It is going to hopefully be part of my lifestyle so I can continue with it. I hope this to be a of my lifestyle so I can continue with it. I hope this to be a long term lifestyle change. If I reach my ten pound goal long term lifestyle change. If I reach my ten pound goal before the beginning of June I plan on continuing until the before the beginning of June I plan on continuing until the first of June to see how many pounds I am able to lose. first of June to see how many pounds I am able to lose. Eating healthier I plan on continuing past the start of June. Eating healthier I plan on continuing past the start of June. I am hoping healthier eating will become a permanent part I am hoping healthier eating will become a permanent part of my lifestyle.of my lifestyle.

Diet PlanDiet Plan Day 1Day 1

Breakfast:Breakfast:

1 cup of oatmeal with skim milk1 cup of oatmeal with skim milk

1 piece of wheat toast with peanut butter1 piece of wheat toast with peanut butter

Snack:Snack:

Handful of unsalted peanutsHandful of unsalted peanuts

Lunch: Lunch:

Half of turkey sandwich with lettuce tomatoes Half of turkey sandwich with lettuce tomatoes

Snack:Snack:

1 cup of Greek yogurt1 cup of Greek yogurt

Dinner:Dinner:

4oz of chicken with broccoli and a half of cup of cottage cheese4oz of chicken with broccoli and a half of cup of cottage cheese

Snack:Snack:

NoneNone


Breakfast: Breakfast: Two eggs with a 6oz of yogurt with blueberries Two eggs with a 6oz of yogurt with blueberries

Snack:Snack:6 peanut butter crackers6 peanut butter crackers

Lunch:Lunch:A wheat wrap with a chicken breast, low fat mayonnaise, lettuce tomatoes A wheat wrap with a chicken breast, low fat mayonnaise, lettuce tomatoes and picklesand pickles

Snack:Snack:A banana and a half cup of raisensA banana and a half cup of raisens

Dinner:Dinner:A piece of pork with a cup of baby carrots A piece of pork with a cup of baby carrots

Snack:Snack:1 cup of greek yogurt 1 cup of greek yogurt


Breakfast:Breakfast:2 cups of Kashi cereal 5 strawberries 2 cups of Kashi cereal 5 strawberries

Snack:Snack:A natural valley bar A natural valley bar

Lunch:Lunch:Chicken ceaser salad with 2oz of chicken and light salad dressingChicken ceaser salad with 2oz of chicken and light salad dressing

Snack:Snack:A fruit cupA fruit cup

Dinner:Dinner:Greek Salad with light dressing and a chicken breast Greek Salad with light dressing and a chicken breast

Snack:Snack:NoneNone


Breakfast:Breakfast:2 eggs and a cup of raisin bran with skim milk2 eggs and a cup of raisin bran with skim milk

Snack:Snack:1 Power Bar1 Power Bar

Lunch:Lunch:Tuna Salad in a wheat wrap with light mayonnaiseTuna Salad in a wheat wrap with light mayonnaise

Snack:Snack:1 cup of dried fruit1 cup of dried fruit

DinnerDinner4 oz sesame orange shrimp4 oz sesame orange shrimp

Snack:Snack:1 String cheese 1 String cheese


Breakfast:Breakfast:3 Scrambled eggs with green peppers3 Scrambled eggs with green peppers

Snack: Snack: Half cup of animal crackersHalf cup of animal crackers

Lunch:Lunch:Chicken with goat cheese on flat breadChicken with goat cheese on flat bread

Snack:Snack:Fiber 1 barFiber 1 bar

Dinner:Dinner:Cabbage and 2 cups of noodlesCabbage and 2 cups of noodles

Snack: Snack: NoneNone

Get up Get going!Get up Get going!

Having a set schedule helps to accomplish everything that you Having a set schedule helps to accomplish everything that you need to during the day while still making time for physical activity need to during the day while still making time for physical activity to help keep yourself healthy! Printing out fun motivational quotes to help keep yourself healthy! Printing out fun motivational quotes and putting them around your living quarters can help keep your and putting them around your living quarters can help keep your mind focused and positive throughout the day helping you make mind focused and positive throughout the day helping you make healthier food choices or maybe taking the stairs instead of the healthier food choices or maybe taking the stairs instead of the elevatorelevator

InspirationInspiration

““When you want to succeed as bad as you want to breathe, then you When you want to succeed as bad as you want to breathe, then you will be successful”will be successful”

http://www.youtube.com/watch?v=lsSC2vx7zFQhttp://www.youtube.com/watch?v=lsSC2vx7zFQ

Smart goal1

Self Improvement

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