Personal Improvement Project A. R. HSCI 708 Dr. Alemi

Process to Improve I want to change my current dietary and exercise habits to in order to try and lose 10 pounds –Measures: Weighing myself Minutes of exercise Team members –Husband –Son

Extent of the Problem Over the course of the last three years gained ten pounds Trained for three marathons and the longer runs made a more irregular exercise routine Calories consumed exceeded calories burned Running in the dark made me nervous Ate a lot of the junk foods my husband ate.

Steps towards Improvement Flowcharted weekday and workday routines Completed cause and effect diagram for possible solutions Selected solutions Currently gathering data

Weekday Process

Weekend Process

Selected Solutions Bought reflective clothing and pepper spray for running in the dark Keeping a journal of what I am eating Walking the stairs at work Not buying junk food that I will eat Fixing healthier meals during the week

Analysis Have been successful so far with journal, walking stairs and fixing healthier meals Have had two periods with guests that kept me from exercising and ate I more than I should have Been able to keep to a regular routine lately Will continue with current solutions selected

Continued Analysis Changed exercise routine in October to afternoons due to schedule at home. This has allowed me to exercise more regularly. Still doing other selected solutions Will graph progress again at the of course and see If there has been continued progress

Final Analysis My weight stayed fairly constant. This could be due to my muscle mass and age This period of time is from Oct 8-Nov 24 The days I did not exercise were rest days When I started running in the afternoon I could run more consistently during the week I went to see a dietician about what I eat I am currently making modifications to my diet

Final Analysis I am going to continue to run in the afternoon and continue with my current full exercise regime I am going to modify my diet to see if it will help it has already made a slight difference as seen as the red at the end of the control chart on my weight I am going to continue doing both of these things and hopefully in a few months I will reach my goal