Here is a smart goal presentation that I have put together in order to achieve my health goals successfully in my career.

1. Smart Goal Presentation
By: Kayla Thornton
May 1, 2012
Wellness

2. Definition
Smart Goal -> Achievable goal that is not like
other general goals but rather is specific to
conquering one thing.
Example: A specific goal focuses less on what
you want to achieve than on how your going
to achieve it.

3. SMART
• Smart Goal:
• S = Specific
• M = Measureable
• A= Attainable
• R= Realistic
• T=Timely

4. SMART GOAL
• Personal Smart Goal:
-I plan to spend 3 days a week in the gym but
ensuring I partake in one exercise per day I am
not involved with the gym. By doing this I am
making sure I am doing some physical activity
daily and am more able to meet my goal of
not losing sight and direction with following
up with the gym.

5. Smart Goal Reasons
• What?
I want to lose about 10 pounds on top of toning my body in all areas. Muscle
Mass I would like to increase, however not drastically just for toning
purposes.
• Where?
Planetfitness when I am home from college and the HUB gym during the
school year.
• When?
3 days inside the gym and everyday partaking in some type of physical
activity.
• Which?
Disciplinemyself to allot time for specific exercise related issues.
• Why?
I am not happy with my current situation and more over than that know I am
able to accomplish this goal and finally want to prove it to myself and others.

6. Choosing a goal
• I chose this goal because I have realized with
the past years that health and embracing a
long life are the some of the biggest
motivators for me to set an organized goal of
participating in physical activity everyday.
• By maintaining a healthy diet and attending
daily gym sessions I was able to manage my
SMART goal successfully!

7. SPECIFIC
• I will walk at a high incline and run (increasing per
gym session) every Monday Wednesday and Friday
for 30 minutes cardio. Also I find the most rewarding
experiencing to be that when I doubly partake in the
elliptical as well as the treadmill. On the elliptical I
will utilize 20 minute sessions per 1 gym session
switching between forward and backward direction
to increase results and stamina. On my days off from
the gym I would enjoy to take part in my Pilates video
with my next door neighbor whom enjoys this also. It
is for 1 hr per day off from the gym and I have a
tendency to leave these sessions feeling tired and
sore from all the movement.

8. MEASURABLE
• I will be measuring this by utilizing my cell phone
device which plays music while I work out and
keeping track of the distance I have traveled and
how long I have been on the machine via the
machines timing installation. Both of these allow
me to reach the level of completion I wish to be
at at the end of each session. Also if days come
by in which I do not feel as exhausted or as tired
as times before because I am becoming used to
that amount of time and I will instead stay on the
machine longer to reach my personal capacity
level.

9. ATTAINABLE
• This goal is attainable because I will be able to control
my outcome and make sure that I am reaching my
desired goal by forcing myself to go to the gym every
day until it becomes solid routine. Also I plan to make
the days of the week I attend the gym simply days I do
not work because that way I am not getting tired and
having classes along with fitting in the gym I am able to
solely focus on the gym session and classes or work
and classes. I do work very early on the mornings I do
have work therefore I do not want to try going before
work or after when I am exhausted from already having
a full day.

10. REALISTIC
• This is a goal I already find realistic because this is
something I have been able to do before when I
did not have so many responsibilities and fell off
the ban wagon, however now I will be able to
juggle all of my endeavors because I have
handled them all previously. Also before I used to
try and fit everything into one day versus
separating them and allowing for myself to
become exhausted and have to rest on my day
off. Now I am able to take on a few things at a
time and actually consistently accomplish
everything I want to.

11. TIMELY
• This goal will be accomplished by the end of the
school semester because I feel as though I would
be able to accomplish this in a smaller time frame
I would rather allow myself a lot more time and
that way be able to maintain and successfully
keep going with the goal and not having small
bursts of energy and feeling as though I achieved
something so I am done. Also by doing this I am
able to make sure half of the goal is maintaining it
long term along with ensuring I partake in some
physical activity every day.

12. DAILY DIET PLAN
• According to my age (21),
my gender (F), my body
type average (125 lbs) and
my activity level (1.5 hrs 3x
a week, but increasing with
physical activity daily), I
learned that my body type
needs roughly 1900 calories
a day.

13. DAY 1 & DAY 3 & DAY 5
• BREAKFAST :1 bowl of Special K cereal, ½ cup of
strawberries added to the cereal, 1 cup of
orange juice,
• SNACK: 1 banana with peanut butter
• LUNCH: Whole wheat sandwich with
turkey, honey mustard & half a piece of cheese, 1
glass of Water
• SNACK: 1 cup of cucumbers with balsamic vinegar
• DINNER: ½ piece of grilled chicken, ½ cup of
brown rice, 1 cup of mixed vegetables

14. DAY 2 & DAY 4
• Breakfast: 1 piece of wheat toast with peanut butter, 1
cup of orange juice, 1 apple
• Snack: 1 cup of yogurt with blueberries
• Lunch: Sliced cucumber sandwich on wheat bread, 1
full glass of water with lemon
• Snack: Whole unsalted almonds
• Dinner: 1 cup of pasta with tomato sauce, 1 bowl of
salad with light Italian dressing (cucumbers, tomatoes
& carrots)1 glass of skim milk
• Snack: ½ cup of strawberries and blueberries mixed
with peaches

15. Process
• Steps I took:
-> formulated a daily diet plan
-> set a schedule that allotted an hour a day for
daily gym sessions
-> recorded a chart of my performance
-> printed menu for daily meals as a guide

16. ROUTINE
• I always have lived a structured lifestyle and
enjoy having a plan everyday of my daily
activities and endeavors. By having a routine I
find it has been easier to maintain contending
with the gym and finding time to ensure I am
receiving my daily activity.

17. Results
• I was able to complete my smart goal over a 6
week period I had begun it. I kept a log of
when I worked out and what activities I
participated in.
• Prior activities allowed me to know what I
wanted to accomplish and how to reach my
goal. I feel as though I successfully
accomplished all goals set for myself.