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Monday, January 20, 2014

SMART Goal Setting Worksheet

1. Goals are put down in writing
If it’s not written down and recorded, it’s not a goal; it’s a wish or a dream. Although wishes and dreams are nice, they usually don’t come true without a written plan of action.

My Goal:

_To loose weight and feel healtheir_________________________________

1. Goals are Specific and Measureable
Toning up, bulking up, and getting healthier are vague notions, not goals. Losing 4 lbs of fat, building 4 lbs of muscle, and dropping your cholesterol by 40 points are goals. If you can’t measure it or be specific about what it is that you want, it’s not a goal.

My SMART Goal:

My overall goal is to get to 135 pounds. For this 12 week challenge I would like to get down 10 pounds or more.

1. Goals are Attainable and Realistic
Of course, you can set a goal to gain 5 lbs of muscle in a week, but that’s not likely (this goal would take anywhere from 1 – 6 months, based on commitment level and level of experience). Goals should reflect an accurate understanding of how long it actually takes to attain such a goal. See page 2 Table 1.

My SMART Goal:

1. Goals have a specific Timeline
Specific, measurable goals are a good start, but until they have a timeline on them, they’re still lacking. Timelines make goals more real.

My SMART Goal:

By the end of the 12 week challenge I would like my steps to be up to 10,000 steps per day and be doing exercise ruitines 3 times a week.

1. Goals are Significant
Before you can get really motivated to accomplish a given goal, you must aspire to accomplish something that’s personally meaningful. Without some deeper value attached to the goal, it’s unlikely to take shape.

My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”
1. To be healthier
2. To feel better
3. To look better
4. To reduce the pain I have from the weight
5. To prolong my life

Table 1: Assessing “reasonable progress”
Progress Fat Loss Muscle Gain
Excellent 0.5 to 1% body fat every 2 – 4 weeks 1 to 2 lbs. of lean mass every 2 – 4 weeks
Average 0.5% body fat every 4 weeks 1 lb. of lean mass every 4 weeks
Slow Less than 0.5% body fat in 4 weeks Less than 1 lb of lean mass in 4 weeks

● Outcome goal: You can’t directly control the accomplishment of this type of goal. It’s the end result of a series of other things you have to do. This is the smart goal
● Example: I want to lose 10 lbs. in 10 weeks

● Behavior goals: You can directly control this type of goal; it’s an action you can choose to do every day.
● Example: I will eat vegetables and or fruits at each meal for the next 10 weeks
● Example: I will miss no more than 10% of my scheduled exercise sessions for the next 10 weeks
● Example: I will exercise 5 hours per week for the next 10 weeks

Behavior goal 1: ____Get in more steps a day

Behavior goal 2: Exercise at least 3 times a week or more.

Behavior goal 3: Cut back on how much I eat.

More Strategies for Successfully Achieving SMART Goals:
1. Spread the word – who will you tell? __My ray’s and my hubby_____________________________________
2. Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”? ____Hubby_______________
3. Set up a reward system – what will you get if you do your behavior goals? What will you do if you don’t do your behavior goals?
a. If I lose 10 lbs during this 12 week challenge I will buy myself new workout shoes.
b. If I do not lose the 10 pounds I will add one lap to my daily walk.

  Member Comments About This Blog Post:

JAXMOMMY 1/24/2014 11:23AM

    Excellent! I do a SMART goal exercise in my college classes and I never encourage my students to "punish" themselves with more exercise! That gives exercise a negative connotation! So, maybe try to take something away from yourself if you don't reach your 10 pound goal? But, I'm sure you will reach it, so this is moot anyhow! *smile*

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_BABE_ 1/20/2014 5:31PM

    It's all there in black and white! emoticon

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SHANTODD420 1/20/2014 5:20PM

    Great goals and you an do it.

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MALAMI518 1/20/2014 5:17PM

    Great job getting your SMART goals made! I'm working towards 135 pounds, too.


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Sunday, December 15, 2013

I have a hard time planning meals. One I live on an island and being about to say that I can get all the ingredients is impossible. Food and any other thing we want has to be barged or flown in. Most everything is barged and the barge only comes once a week. Two, my husband is flighty and I never know if I am going to be home for dinner. I always go light on breakfast and lunch do to never knowing what will be for dinner. I plan meals and I come home to find that it doesn't matter what I planned someone else has changed the plan. I have been doing this long enough that I know approximate calories for most the foods that I would eat. When I do go over calorie range it is usually less then 100 calories. I do try to keep track of my food and intake. I keep a notebook on me for when I can't enter into my tracker so that I don't forget what I have consumed. I don't eat a lot of processed foods. I try to stick to natural proteins, fruits, veggies, and grains. Most wild game is lower in calories then beef, chicken, and pork. So I also try to stick to wild game. When cooking I always try to use lots of spices. Just because I am trying to loss weight does not mean that my food has to be bland. I don't use a lot of salt. Last night I made pork chops for dinner. They had a little salt and a lot of sage for flavoring. They were a hit. When I can I grow my own herbs for flavoring. I always take into account where my calories are for the day before making dinner and serving my own plate. emoticon

  Member Comments About This Blog Post:

ALESAK 12/24/2013 12:33PM

    I prepare both deer and moose. I like it because it is leaner and less calories and I grew up eating it. Living here definitely makes life an adventure when trying to loss weight. LOL

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NAN111 12/23/2013 7:05PM

    Sounds like you've got everything down under unusual circumstances. That must be difficult having to wait for everything being barged in. The pork chops sound delicious! What kind of wild game do you prepare?

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What are you afraid of?

Monday, March 09, 2009

One of the lady's on the Sparkling Vixen team asked us to post what makes us afraid to lose weight and I have been pondering it all night while I work. I think that my big fear is having guys think they can get close to me because I am thinner. And as much as I hate to admit it I really am afraid that guys will try to take advantage of me if I am thinner. I also know in reality that I am a very strong person and I really should not be afraid of getting thin. I know that I have to tools to take care of myself. When I was eleven I did not have the knowledge that I have now and no man is ever going to abuse me again.

  Member Comments About This Blog Post:

NIGHTAIR 8/11/2009 12:44PM

    I am so happy that you won't be afraid again and that you are starting fresh on here you go girl.

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MASTERCARE 3/14/2009 8:42PM

    Proud of you for realizing and having the courage on not only know..but to share.

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PARROTHEAD411 3/10/2009 7:31PM

    Good job Alesa confronting your demons.
You are a great person and very strong.
I wish only good things for you. emoticon

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BLCTLEW 3/10/2009 11:59AM

    You are are strong enough to take care of yourself and never be afraid to. emoticon

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A little about me

Tuesday, June 17, 2008

I have been over weight sense I got pregnet with my oldest son. Who will be 19 next month. I live in Alaska and love it. I love being outdoors. When I'm not working I am out camping, fishing, hiking, or hunting. Our dogs go everywhere with us. I have two sons that also love the outdoors. I work as a Correctional Officer/ Dispatcher and work shift work.

  Member Comments About This Blog Post:

NAN111 12/23/2013 7:07PM

    Your dog is adorable! We visited Alaska on our honeymoon. It was SO beautiful/breathtaking and I can see why you love to live there! It must be wonderful to be able to go outside and enjoy the outdoors after a stressful day at work. Have a wonderful holiday!

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QUILTINGJANNA 3/2/2009 12:22AM

    Alesa - You have such handsome sons. I an trying hard to learn about SP and so far I am doing okay. I like seeing everyone's pictures, I have to work on mine.

chat later
Janna emoticon

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