WellChoices SMART Goal 2009

By: Kortney Nedeau

Lose 10 or More Pounds

Before Christmas Break

Lose Before Break

Specific SMART Goal

Specific- Lose 10 Pounds before Christmas Break

Measurable- To feel healthy and look how I would like to look

Achievable- Between softball, workouts, and my new housing environment I will be able to set goals and meet them

Realistic- Eliminate soda, remain on weight watchers, portion meals and work hard in the gym

Time- Before Christmas, Gym 3 to 4 times a week

Why Weight Loss?

-Personal Health Enhancement

-Lower Risk of Health Problems

-Mental Stability

-Could Benefit From Initial Weight Loss

HOW CAN I MEET MY GOAL?

Diet Aspect

-More Water

-Cut Out Soda

-More Lean Meats

-More Veggies/Salad

Exercise Aspect

-Gym 3/4 Times a Week

-Walk Rather Than Drive

-Stairs Over ElevatorNOT

Log Book

PROJECTED WEIGHT LOSS0 *

0 2 4 6 8 10 12 14-2 *

-4 *

-6 *

-8 *

-10 *

-12 *Weeks

Softball WorkoutUpper Body

Exercise Weight Sets Repetitions

Bench Press 65 2 12

Vertical Press 50 2 12

Row Machine 70 2 12

Dumb bell Fly 20 2 12

Bicep Curl 20 2 12

Triceps Lift 20 2 12

Free Weight 30 2 12

Softball WorkoutLower Body

Exercise Weight Sets Repetitions

Leg Extension 45 2 12

Wall Sits --- 2 12

Leg Curl 80 2 12

Star Jumps ---- 2 12

Calf Raises ---- 2 12

Leg Press 175 2 12

Lunges --- 2 12

Softball WorkoutCardio

Exercise Weight Sets Repetitions

Abs --- 2 15

Planks --- 2 30 seconds

Treadmill --- 1 15 minutes

Elliptical --- 1 15 minutes

Sit ups --- 2 25

Sprint --- 2 75 yards

Bike --- 1 5 minutes

How Will I Get There?

Knowledge Experience

Motivation Pride

Values Drive

Support from teammates..

Activities with friends..

Working out regularly..

Hiking and building endurance..

Emptying my cup every morning..giving me and open mind and positive thoughts for all and every task..

And giving myself the drive and willTo push forward and achieve my goals..

Did I Get There?

Overall I would say that I am very happy with my goal SO FAR, as of right now I have lost 10 pounds which was my goal before Christmas. I hope to continue and lose another 5-10 pounds!

“Don’t let the fear of strikingout keep you from playingthe game..if you put your mind to it, you can reach any goal that you wish.”