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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.”