The individual aims to improve their diet and fitness through specific, measurable, achievable, realistic, and time-bound (S.M.A.R.T.) goals over a four-month period. For their dietary plan, they commit to limiting sugary drinks to one per week, only if desired, and incorporating recommended food servings from the Canadian food guide.
3) Cancer is associated with weight gain- This one scared me the most because I'm overweight and I don't want to gain more weight because the only thing that I need to say "Cancer" is my zodiac sign, because I am a Cancer. (June 27 for your records *wink* *wink*)
2) For every pound of muscle gained, 50 calories are burned- For this one it was just surprise, because after the last shock I mentioned above^, I realized that I could lose weight by building muscle because I'll be losing fat.
1) Muscle weighs more than fat- I actually
was very surprised by this because I always
thought that if I built muscle, I would lose
weight because muscle weighs less than fat,
but in reality I found out that it was actually
vice versa.
My Eating S.M.A.R.T. Goal
My Revised Dinner According to Canada's Food Guide:
Whole wheat roti, red kidney bean curry, cucumber slices,
carrot slices and water to drink.
T- I will try to have successfully
created a healthy meal plan that I
stick to by the end of this semester,
which is 4 months.
R- This goal is realistic because
I am not forcing myself into a diet,
but instead I am slowly integrating
healthier choices in my existing diet.
A- I will attain this goal by only
allowing myself 1 sugary drink
per week, only if I absolutely
want one, but if I don't then I
will not have one at all. I will
also try to incorporate the food
servings as recommended by the
Canadian food guide into my meals.
M- I will weigh myself at the end of
each month to see if the food
I am eating is aiding my
weight loss.
S- I want to have a healthier diet
to help me lose weight.
Main Components of Fitness and how to Accomplish:
4) Agility- accomplished by dynamic exercises that switch
directions or movements in a fast motion
3) Muscular Endurance- accomplished by running
2) Muscular Strength- accomplished by vertical jump or broad jump
1) Flexibility- accomplished by stand and reach test, or for dancers it can be tested by how far one can go into a straddle position.
3 Factors that are the
influence to my physical
fitness:
3) Will and Desire- I have the desire to lose weight and get into a healthy lifestyle, but at times I lose the will to do so, because of my low endurance. I get tired very fast, and I am not able to keep up a healthy diet, which causes me to lose sight of what my goal is and fall off track.
2) Muscular strength- I currently do not have good muscle strength but I want to build upon it. Currently it influences my physical fitness greatly because I find it hard to do certain things such as bench press, since I have not yet built up my strength.
1) Endurance- I think that endurance greatly affects
my physical fitness because I do not have good stamina,
which causes mt to get tires very fast especially when running.
I get short of breath, my throat gets dry and scratchy, and I lose the will to want to continue to do the exercise that tired me out.
My Fitness S.M.A.R.T. Goal
T- The duration for the goal will be the remaining 4 months of
the semester, but I wish to continue exercising throughout the summer.
R- This goal is realistic, but will require a lot of
hard work to accomplish, which I am more than
willing to put in.
A- I will attain this goal by creating a dynamic
workout for myself that includes all my targeted
areas. they will be a separate workout for the
weight room and 109, so I can actively adapt to
the resources provided to me. I will also make
an effort to walk to school everyday
rather than getting a ride.
M- I will weigh myself at the end of
each month as well as measure around
my arms, thighs, hips, and glutes.
S- I want to lose 15-20 pounds by
the end of the semester, as well as
tone out my thighs, hip fat, glutes,
back and arms
