Final Presentation
- 2. SMART Goal S-Specific M-Measurable A-Attainable R-Realistic T-Timely My SMART Goal S- (Specific) I will run for 1 hour Monday/Wednesday/Friday before dinner around my neighborhood. M- (Measurable) I will time my route using the stop watch on my cell phone. A- (Attainable) I have been really stressed out lately and this is (after doing research) one of the most successful ways to release stress. I will find motivation in reaching my goal from the thought of being more relaxed and at ease. R- (Realistic) This goal is practical because I have always been an active person and I enjoy exercising. T- (Timely) This goal will be reached by the end of the month. (April)
- 3. Specific ✤ The goal I created for myself was created to lower my overall stress level. I researched ways this could be reached and the leading, most effective way was to exercise. My goal is to run three days a week in order to lower stress. I feel like running outside would be more effective also because there is more scenery than in the gym.
- 4. Measurable ✤ In order to reduce stress I will be running three times a week for a mile to start and gradually increase as I become more in shape. I have an application on my phone that measures distance traveled.
- 5. Attainable ✤ My goal is attainable because not only do I want to physically improve my health, but emotionally as well. I have gone through a lot recently and the idea of being stress free is so appealing. Eventually I hope that this becomes my daily routine so that I can lead a happier, healthier lifestyle.
- 6. Realistic ✤ This goal is very realistic to me. Running used to be my passion until I got into college and got swarmed with work, papers, and studying. During high school it was my escape from reality and overall I am very physically motivated.
- 7. Timely ✤ I put a time period on my goal. I feel that by the end of April I can be near stress free. But for my goal it is not about just stopping once I have got there. I am looking forward to making this a routine so I can beat this stress in my life and focus on happier things.
- 8. Diet ✤ I created a diet plan in order to boost my energy in order to improve my physical fitness:
- 9. Weekly Diet: Days 1-2 ✤ Day 1: Breakfast: whole wheat bagel with 1 tbsp fat free cream cheese Snack: 1 slice whole wheat bread covered with 1 tbsp. honey Lunch: Salad; 2 cups lettuce 1 cup vegetables, 1 hard-boiled egg, 2 tbsp low fat balsamic dressing Snack: Apple with 1 tbsp peanut butter DInner: Red mashed potatoes with asparagus ✤ Day 2: Breakfast: egg sandwich; scrambled egg on 2 slices whole wheat bread with tomatoe Snack: 2 clementines Lunch: Mashed potatoes with broccoli Snack: Baked tortilla chips with 1/4 cup guacamole Dinner: Steak tacos with whole wheat tortilla 2 cups lettuce, balsamic vinaigrette
- 10. Weekly Diet: Day 3-4 Day 3: Breakfast: non-fat yogurt topped with 1 cup mixed berries and 1/4 cup granola Snack: granola fruit bar Lunch: Lite Tuna mixed with 1tsp. olive oil in a pita with 2 leaves lettuce Snack: 2 cups grapes Dinner: Chicken potpie with 2 cups lettuce, sliced red onion Day 4: breakfast: whole wheat bagel topped with 1 tbsp fat free cream cheese Snack: 1 banana 1 tbsp peanut butter Lunch: Greek salad with chicken Snack: 2 kiwi DInner: 5 spice chicken with 1/2 cup brown rice Day 5: Breakfast: cinnamon apple oatmeal Snack: 2 clementines Lunch: Turkey and tomato Panini Snack: 1 cup baby carrots DInner: scrambled turkey, bell pepper, on leaves of lettuce