HEALTH 251 College American Behavior Change Goal Discussion

Description

For this assignment, you will create your own behavior change goal. By using the information from Discussion 2 and SMART Goals, and after you have submitted this assignment and received my feedback, you will try to make progress towards or reach your goal during this semester. You will tell me about your experience at the end of the semester when you are completing your Behavior Change Reflections Final.
Complete Discussion 2 before starting this assignment.
Read the Reaching Your Goals the SMART Way pdf by clicking on the link below. You can also find this pdf in Module 2.
SMART GOALS
Actions
Consider all your behaviors, from eating, smoking, and exercise habits, to how well you manage your emotional health, protect yourself from disease, injury, and abuse, to stress and sleep management. 
Create Your Specific Behavior Change Goal

Create your specific behavior change goal. (5 points)
 

For example, I will reduce the amount of soda I drink to 3 cans per week.

Is your goal measurable? How will you measure your progress? Describe your measurement tool and what you will be tracking each week. (10 points)

For example, I will keep a count of how many cans of soda I drink a day and reduce by one can a week until I reach my goal. I will track my behavior by writing down how many cans I drink each day. 

Is your goal relevant and why? Why is this goal important to you? (10 points)

For example, This is important because I want to lose weight and have fewer cavities. I want to reduce my sugar intake to improve my health and avoid Diabetes Type II.®
Reaching Your Goals the SMART Way
ARE YOU ONE OF THOSE PEOPLE WHO RESOLVE TO GET BACK INTO SHAPE EVERY
TIME THE NEW YEAR COMES AROUND—BUT FOR SOME REASON FAIL TO ACCOMPLISH
THAT GOAL EVERY YEAR? IF SO, PERHAPS YOU MIGHT NEED TO ADJUST THE
STRATEGY YOU USE WHEN SETTING THESE HARD-TO-REACH OBJECTIVES.
One proven way to set effective goals is using the SMART goal method.
This method will allow you to take those vague ideas and transform them
into reality.
SPECIFIC: The goals must specifically state what is to be accomplished.
They must be easily understood and should not be ambiguous or subject to
interpretation. For example, rather than stating you would like to improve
your fitness level, set a specific goal to be able to run a mile in 12 minutes.
MEASURABLE: The goals must be measureable so that there is no doubt
about whether you achieved them. Measurable goals also allow you to
evaluate your progress. Goals can be measured objectively or subjectively
(i.e., how you feel and look), or both. For example, you could measure your
percent body fat and body weight, but also monitor how your pants fit.
ATTAINABLE: The goals must be attainable—not too difficult or too easy.
Easy goals do not motivate, and overly difficult ones may frustrate you and
lead to a perception of failure.
RELEVANT: The goals must be relevant or pertinent to your particular
interests, needs and abilities. For example, when preparing for a 5K walk,
running quarter-mile sprints would not be the best approach
TIME-BOUND: The goals must be time-bound by specific deadlines for
completion. Timelines can be both short-term and long-term and should
help you stay focused and on track.
SELF-EVALUATION
If you feel like you are doing everything possible to attain that SMART
goal but are still coming up short, perhaps you need a reality check. Try
keeping a diet and exercise journal for one week and check to see if you
are actually maintaining a program that will get you where you want to be.
You can use websites such as SuperTracker, which will help you record and
analyze your diet and exercise.
encounter many obstacles and barriers that will make sticking with the
program difficult. Consider the following tips if you are thinking about
starting a program:
• Ask yourself why you want to make this change an who you are doing
it for.
• Write down a list of all the benefits you foresee with making this
change and a list of costs (e.g., time, effort and money) that will be
required to do so. If the balance swings in favor of the benefits, you
are likely to stick with the program.
• Identify a support system. Find individuals of significance in your life
who will support your desire to change and perhaps even join you.
• Select some rewards for achieving major steps in your program.
Recognize your achievements with treats such as a purchase,
attending a function or even taking a trip. Such rewards will help you
stay motivated during the beginning of your program.
• Visibly place prompts and cues that constantly remind you of the
decision you made to change, and remove any stimuli that may trigger
undesirable behaviors. For example, placing visible notes or keeping a
workout bag accessible will prompt good behavior, while removing ice
cream from the freezer may remove a negative stimulus.
ADDITIONAL RESOURCE
ACE Health Coach Certification
BEHAVIORAL VS. PHYSIOLOGICAL
People often start a program with the intention of making a change,
but struggle to stick with it. Remember, it is only when you decide that you
are ready to make a real commitment to this change and do it for yourself
that you expect results. Without a real resolution to change, you will likely
American Council on Exercise® is a nonprofit organization dedicated to empowering people to live their most fit lives. In addition to offering quality certifications
and education for health and fitness professionals, ACE also protects the public against ineffective products, programs and trends by arming them with
unbiased, science-based health and fitness information. To learn more about ACE, or how you can use or purchase Fit Facts, visit ACEfit.com/FitFacts.
©2013 American Council on Exercise®
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