Ashley Bean

1. Final Presentation
ASHLEY BEAN
Date

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