SMART Goals Are Important And Here Are Some Of Mine

SMART Goals Are Incredibly Important And Here Are A Few Of Mine

A couple of my fitness goals to inspire you.


First, to define the SMART GOAL Guidelines by my Lifetime Fitness Professors/Coaches:

S = Specific (Exactly what are you going to achieve?)

M = Measurable (Set a measurable target so you know when you reach your goal.)

A = Achievable (Be sure your goal is something that you can achieve. Be true to yourself)

R = Realistic (Be realistic about the goal you are focusing on at this point in time.)

T = Time Frame (Set a date for when you want to achieve your goal.)

Nutrition Goal:

My nutrition goal would have to be to eat healthier in terms of replacing more fatty and tempting foods with healthier ones. I will have to have an idea of what I want to eat before heading to the dining hall and limit the number of plates I get and stick with the plan. I always need to have a bowl of salad and fruit, and then find myself a plate full of mainly some kind of non-fried protein and some type of whole-grain, or a honey wheat/whole-grain sandwich packed with a lot of protein, vegetables, and no chips.

When I do feel tempted to eat something not as healthy, I must first finish all of my fruits and vegetables first before grabbing a small portion of it or replace the unhealthiness with another source of food like a sandwich, PB&J;, cereal, or some other source of vegetable or fruit. I am only allowed one cookie a day on the days that I do workout and train. If I am tempted to eat sweets on days I have not worked out, I will grab honey nut cheerios with milk, or a PB&J; sandwich. I am allowed one cheat day every two weeks, it will be on a Friday night. I will continue with this goal until the end of the school year.

Strength Training Goal:

My strength training goal would be to increase the number of weights I do while squatting, deadlifting, and anything arm related. I would like to do a total of at least three pull-ups by myself by the end of the school year. My current squat number I can do eight reps of is 115 Ibs, and for deadlift, it is 115 lbs. My goal is to add 10 more Ibs on both sides for both by the end of February. I normally use 12.5 Ibs a bit more comfortable, but I'd like to comfortably use 15 Ibs weights instead by the end of the school year. I will do this by strength training in the gym at least two or three times in the week all the way up until the end of the school year.

Cardio Goal:

My cardio goal is to be able to run a half marathon by March 23rd. By doing so, I need to run at least five to six times a week with proper nutrition (following my nutrition goal) and rest well enough too. I have to start increasing the amount I run daily and weekly in order to obtain the best results in being able to run a full 13.1-mile run. From now until March, I need to begin by running three to four miles a day, incorporating cross training like swimming, biking, and strength training, then increasing the mileage two to three miles at a time by a week and have a long run day at the end of the week plus two or three miles.

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ASU Students Push For A Healthier Dining Hall To Counter 'Freshman 15' Fears

The freshman 15 is an avoidable curse, but many students will continue to follow into its trap.


Arizona State University students are pushing for change within the downtown Phoenix dining hall as they strive to avoid the infamous freshman 15.

The downtown Phoenix campus offers fewer dining options than the Tempe campus and has a less appetizing dining hall. The freshman 15 is a common scare among students living in the dorms, who are often freshman.

The freshman 15 is defined as a student who gains 15 pounds or more in their first year of college. Studies prove the average freshman does not exercise the right amount, is sleep deprived, has a poor diet, increases their stress level, alcohol consumption, and fatty food intake, which is most likely causing their weight gain.

Lauren Hernandez

Daniella Rudoy, a journalism major and fitness instructor at the SDFC, relived her freshman year as she provided tips for incoming freshman.

"There are a lot of workouts you can do in your dorm room as long as you have access to YouTube or a floor. You can go on a run, a walk, or do exercises that do not require equipment," Rudoy said in support of college fitness.

Rudoy said that mental health, fitness, and nutrition all correlate with one another.

"I follow the saying abs are made in the kitchen. So if you are working out day and night, but eating a giant pizza and chicken wings with a pack of beer when you come home you aren't doing yourself much good," Rudoy said.

Lauren Hernandez

The main cause for weight gain is increased alcohol consumption. 80 percent of college students drink and this includes binge drinking, which is unhealthy for many reasons.

Students who do not drink are most likely gaining weight because of their exposure to an all-you-can-eat dining hall. The downtown Phoenix campus offers a salad bar as their only consistent healthy option for students, therefore students are left eating hamburgers, fries, and pizza.

"I haven't been to the dining hall this semester. Last semester, I went because I had no other options. I am a vegetarian and the dining hall is not accommodating to those with allergies or food restrictions. I find it very difficult to find vegetarian options," Lexi Varrato, a journalism major said.

Lauren Hernandez

Varrato explained that she believes the freshman 15 is "100 percent real" and that incoming freshman should research their meal plans and ask their school how their dietary restrictions will be accommodated before purchasing a non-refundable meal plan.

Megan Tretter, a nursing major at Seattle University emphasized that not every dining hall is like ASU's and that the freshman 15 is "definitely not a problem" at her school.

"I always eat healthy at my dining hall. There are a lot of good and healthy options at Seattle University. I usually go to the smoothie line in the morning, have a salad for lunch, and make myself an acai bowl after work with avocado toast in our floor's kitchen," Tretter said in support of her school's strive for healthy options.

College students across the United States have healthier dining options than ASU, but many colleges still face the same problems that students here are facing.

Tara Shultz, a journalism major at ASU believes she has avoided the "very real" freshman 15 by living at home.

"I believe the freshman 15 targets dorm residence and first-year students who do not live at home as they do not have their parents as a guide and are forced to eat at a dining hall that only serves fatty foods," Shultz emphasized.

Lauren Hernandez

The downtown Phoenix campus offers students access to the SDFC, YMCA, and Taylor Place gym, where students can take group fitness classes, run on a track, play basketball, or swim. Alternative options for students are purchasing a membership at Orangetheory or EOS Fitness.

Most students agreed with journalism major Vanessa Gonzalez that they have little time to work out due to their workload, but many students like Varrato, Tretter, and Rudoy explained that they try to work out every day as it is a stress reliever and it enriches their mental health.

Steve Fiorentino, the owner of Powered Up Nutrition encourages college students to learn what they are putting in their bodies.

"I think it starts with nutrition. Students believe they can outwork a bad diet and I believe that is their number one mistake. My advice is to stop eating fast foods and start eating whole and healthy foods along with supplements," Fiorentino stated.

The freshman 15 is an avoidable curse, but many students will continue to follow into its trap. The campus dining hall is not always the reason to blame as students have the option to decrease their meal plans, become active, and make healthy choices!

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Don't Let The Gym Bros Scare You, Here Are 9 Tips For Feeling More Confident In The Gym

Sometimes the gym can be pretty intimidating, especially when you see a bunch of huge, muscular guys huffing and puffing as they lift twice their body weight.


It's getting to that time of year where if you haven't already stopped working towards your New Year goals, you're likely thinking about it. For a lot of people, that means they stop going to the gym. Sometimes the gym can be pretty intimidating, especially when you see a bunch of huge, muscular guys huffing and puffing as they lift twice their body weight. However, you need to be mentally strong as well, and hopefully, these tips can keep you motivated and confident!

1. First and foremost, you need to realize and believe most people aren't going to be paying attention to you

The number one concern most people at the gym have is that they feel like they're being watched. More often than not, people are more focused on themselves than others. It can be easy, especially as a girl, to feel like you're being watched. Just keep reminding yourself that they don't care what you're doing, and even if they do, that doesn't matter or change your workout.

2. Act like you know what you're doing, even if you don't!

If you come off as confident and look like you know your stuff, people who are watching will likely be impressed.

3. Listen to loud music that pumps you up

This will help keep you focused on yourself and motivate you even more.

4. Get involved in classes

This is a great way to switch up your routine and try new things to keep yourself interested in going to the gym.

5. Find a workout buddy

Even if you don't specifically do your workouts together, having a gym buddy will hold you more accountable for making it to the gym.

6. Create a routine

Putting the gym in your schedule and trying to go around the same time helps keep things consistent and it will just feel like part of your day rather than a task you have to do.

7. If you really feel uncomfortable at you gym, try other gyms

Most gyms have a few days for a free trial, so this is the best way to make sure you will feel good at the gym. Being comfortable in the gym is going to make a huge difference when it comes to your motivation for working out. If you feel awkward and like you don't belong there, you may not work out as long or do as much as you're capable of doing.

8. Keep track of your progress

While seeing physical results may take a while, writing down differences in times and weights will give you a visual of your progress. Seeing this will help keep you motivated so you are aware of what is changing and you will want to keep going.

9. Have fun!

Working out should not be a chore. You should find ways to make it fun and rewarding. Always try new things and stay confident!

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