Stephan set a SMART goal to walk 1 mile 3 days a week and use an elliptical machine for half a mile to lose weight and get in better shape. He tracked his calorie intake and exercise using an app. Over 4 weeks, he burned calories through exercise and lost a total of 23 pounds. He overcame obstacles like fatigue through motivation and support from a friend. Completing his goal helped improve his self-image and health.
2. 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!)
3. 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
4. 250
100
0
50
350
400
200
450
150
500
300
3/25/2012
3/26/2012
3/27/2012
3/28/2012
3/29/2012
3/30/2012
3/31/2012
4/1/2012
4/2/2012
Exercise
4/3/2012
4/4/2012
4/5/2012
4/6/2012
4/7/2012
4/8/2012
4/9/2012
4/10/2012
4/11/2012
4/12/2012
Exercise Calories
4/13/2012
4/14/2012
4/15/2012
4/16/2012
exercising, for the last four weeks.
4/17/2012
4/18/2012
4/19/2012
4/20/2012
This is my calories burned each day from
4/21/2012
Exercise Calories
5. Weight Loss *I LOST A TOTAL OF 23 POUNDS
FROM BEGINNING TO TODAY!!!*
Weight
240
235
230
225
220
Weight
215
210
205
200
6. 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.
7. Inhibitors and Enablers
Inhibitors Enablers
The biggest inhibitor I faced was One of the best enablers that
being too tired after work to helped me continue with my goal
exercise. After work I was always was the feeling I got after working
out. After working out and even
really tired so I had to muster up during the weekend when I wasn’t
any energy I had to push myself working out I just felt as if I had
to exercise. more energy, more attentive, and
better in shape. I feel a great
Other inhibitors that I faced improvement to my own self
were obscene amounts of image.
homework and sleep Another enabler I had was that
depravation. Sometimes once a week, when I went lifting at
because of all the homework I the HUB, a friend from work
had due for the next day I had to would come with me and help to
pass up exercising to finish it. push me further and motivate me.
8. 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
10. 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!