1. Categories Academic Personal Social Types 1) Short-Term Day(s), a Week 2) Long-Term Weeks, Month(s), Year(s) 3) Enabling Goals

2. 1 – Write down a S.M.A.R.T. goal

3. S M A R T Specific: Be specific about your goal Measurable: Be able to measure the results Attainable: Is it within your reach? Reasonable or Realistic for you to be able to do this? Timeframe: Put a time limit to your goal

4. Specific Make it a power statement! Don’t be “wimpy” about it “Someday, I want to …” What exactly is it you want to do? My goal: Lose weight “I will lose …” Measurable How much? How many? Can you measure it? “I will lose 5 lbs …”

5. Attainable Is it something you actually CAN do? Is it Reasonable or Realistic Are you Willing and Able to do it? You might be one or the other, but it takes BOTH Are there Conflicts? Lose weight vs Gain muscle 1-2 lbs / week Timeframe (“I will lose 5 lbs by October 15th”)

6. We went from writing a weak goal … “ Ya’ know, someday I’ll get into better shape.” To a POWERFUL goal… “ I will lose 5 lbs by October 15th.”

7. 1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal

8. Write the steps necessary to reach your goal To lose 5 lbs, I need to … Eat better Breakfast every morning Pack a lunch Work out 4x/week Schedule workouts When do I have time? Reward workouts

9. To-Do: Schedule workouts Figure out game day problems Make lunch at night Have breakfast ready for morning Fruit only, after 7:30 Enabling Goals I will schedule workouts in in my agenda/phone beginning September 15 th. I will write a reminder in my agenda/phone for lunches/breakfast

10. 1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support

11. What items/things will help you reach your goal? Who will help you reach your goal? Who will support you along the way?

12. What items/things will help me? Agenda/phone Workout programs (jogging, dance class, fitness videos, etc.) Who will help me? Friends, parents Who will support me? Friends Family

13. 1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions

14. What obstacles could get in the way of achieving your goals? What’s an obstacle? What are your distractions? Who could get in the way of achieving your goal? HAVE A PLAN TO OVERCOME OR GET AROUND THESE!

15. Obstacles & Distractions: 1 – Habits 2 – Lazy/Comfortable 3 – Plans with friends 4 – Homework My plan to overcome: 1 – Form new habits (make lunch/breakfast at night, etc …) 2 – Get out of my comfort bubble 3 – Follow the schedule 4 – “JUST DO IT”

16. 1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions 5 – Evaluate/Track your progress regularly

17. How will you know that you are on track? These work well … Log (Writing stuff) Chart (Charting stuff) Calendar (Checking stuff)

18. Weekly weigh-in Weekly measurements Chart on wall: X out workouts

19. 1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions 5 – Evaluate/Track your progress regularly 6 – Reward yourself

20. When will you reward yourself along the way? How will you reward yourself along the way? How will you reward yourself when you achieve the BIG GOAL? Think BIG! Celebrate your success!!!

21. For every week I follow my workout schedule, I will allow myself 1 hour of video/tv time on weekends. When I lose 5 lbs, I will feel and look better. Losing 5 lbs will help me live longer.

22. 1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions 5 – Evaluate/Track your progress regularly 6 – Reward yourself