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(word process) at least ½ page (more if you can), single spaced paper discussing the health goal you wish to start and work on this quarter from the SPECIES Model on p. 6. Using the “Worksheet for Setting Goals” first (p. 13), summarize in paragraph form (no bullets) how you set your goal: (see SAMPLE)

· My specific goal is….

· I am measuring it by….

· I’m sure my goal is realistic because…

· I have broken my goal into smaller pieces by….:

· Flexibility and my back up plan consist of….

· A good place for my journal/log to keep track of my goal is….

· My support system (people, strategies, etc) include….

· I will reward myself for achieving this goal by….

Ex

My specific goal is to jog/run 1 mile per day, 3 days a week in the Rec. Center in the SURC. I am measuring this goal by keeping track on a specialized calendar/table that I will create myself. This way I will have a visual to see how many days and what days specifically I have ran. This will also give me the visual and ability to pace my goal and space out the days. I am sure my goal is realistic because three days out of the week are reasonable for me and three days is realistic for my current fitness level and class schedule. Plus by having a backup plan I have no excuse not to find time for an alternate form of exercise if an issue arises. I have broken my goal into smaller pieces by laying out appropriate workout clothes and shoes so I am prepared to work out and also by the level of difficulty. As of right now I am not at the fitness level to run a solid mile without breaks so I will have to run for a few minutes then take a break with a brisk walk until I can run again. By trying to complete the weekly goals early in the week I am giving myself the opportunity to exceed my goal. My backup plan is that I have an alternate workout routine in the event of laziness, homework, or injury. My alternate is following along with one of my yoga/Pilates videos in my room incase I can’t make it to the gym. A good place for my journal/log is right on the wall next to my desk. If I keep it near my computer is will be a constant reminder and I will have to see it every day. My support system is my roommate because she is also working on personal fitness goals along with my other friend who is working out every day for her personal fitness goals as well. Therefore I will almost always have a buddy in the gym with me for encouragement and motivation. I decided to take my health goal all the way through the quarter whether the project is over or not. So to reward myself, I decided I will buy myself a new pair of jeans at the end of May or beginning of June.