well choices smart goal 2009
TRANSCRIPT
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WellChoices SMART Goal 2009
By: Kortney Nedeau
Lose 10 or More Pounds
Before Christmas Break
Lose Before Break
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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
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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?
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Diet Aspect
-More Water
-Cut Out Soda
-More Lean Meats
-More Veggies/Salad
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Exercise Aspect
-Gym 3/4 Times a Week
-Walk Rather Than Drive
-Stairs Over ElevatorNOT
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Log Book
PROJECTED WEIGHT LOSS0 *
0 2 4 6 8 10 12 14-2 *
-4 *
-6 *
-8 *
-10 *
-12 *Weeks
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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
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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
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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
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How Will I Get There?
Knowledge Experience
Motivation Pride
Values Drive
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Support from teammates..
Activities with friends..
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Working out regularly..
Hiking and building endurance..
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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..
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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!
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“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.”