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Behavior Change Project

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Kaitlin Mulligan

on 24 April 2014

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Transcript of Behavior Change Project

Behavior Change Project
by: Kate Mulligan
The First Steps
S.M.A.R.T. Goal
Tracking Progress
- Incentive booklet from the gym
- Mark my calendar with a flower for each day of exercise to account for non-gym workouts
- I often felt more productive post workouts
- Increased self esteem
- Occasional struggle to get myself to exercise, but usually happy after
- When in routine it was easier to get myself to workout, but the more days that went by in between workouts, the more challenging it was to be motivated to go
- Gym partner
- Most of my workouts were at the gym doing cardio and strength training.
- Was a success: reached my goal
1. Self-Assessment: would like to be in better shape

2. Targeting Behavior: increase exercise frequency

Dates of exercise from the incentive book AND other exersice. Week 1: January 12, 13, 14. Week 2: January 19, 24. Week 3: January 26, 28, 29. Week 4: February 3, 4, 6. Week 5: February 11, 12, 14. Week 6: February 17, 18, 20. Week 7: February 23, 24, 25, 27. Week 8: March 2, 3, 4. Week 9: March 9, 10, 12. Week 10: March 18, 20, 21, 22.
For the Future
- I plan to continue this behavior change in the future
- Everyone can benefit from exercise
- Motivates me to be healthy in other aspects

S.M.A.R.T. Goal
Measurable: 3-4 times a week at 30-45 minutes per workout
S.M.A.R.T. Goal
Time-sensitive: Weekly, for 10 weeks
S.M.A.R.T. Goal

Achievable: increase frequency to reach goal at a comfortable pace
S.M.A.R.T. Goal
Realistic/Relevant: Realistic=Achievable. Relevant: to maintain a healthy lifestyle

Specific: Increase frequency of exercise (including going to the gym, seeing a personal trainer, biking, yoga, etc.)
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