Baseline Fitness Test with Cala Sielaff

Last Tuesday we went to the Rec Center to participate in a Baseline Fitness test and to use the SMART goal model to set goals for fitness and for life.  We learned through our baseline fitness test, that it's a good idea to assess our current state and then set reasonable goals to achieve based on that initial assessment.



Setting S.M.A.R.T Goals

Specific - A specific goal has a much greater chance of being accomplished than a general goal.  To set a specific goal you must answer the sex "W" questions:

• Who: Who is involved?
• What: What do I want to accomplish?
• Where: Identify a location.
• When: Establish a time frame.
• Which: Identify requirements and constraints.
• Why: Specific reasons, purpose or benefits or accomplishing the goal.

Measurable - Establish a concrete criteria for measuring progress toward the attainment of each goal you set. To determine if your goal is measurable  ask questions such as.....How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true.  You develop the attitudes, abilities, skills, and financil capacity to reach them.

Realistic/Relevant - To be realistic, a goal must represent an objective toward which you are both willing and able to work.  A goal can be both high and realistic; you are the only one who can decide joust how high your goal should be.  Your goal is probably realistic if you truly believe that i can be accomplished.

Time Bound - A goal must have a target date.  If you desire to make a million dollars, but don't set a timeline for it, it won't be motivating.  A deadline too far in the future is too easily put off.  A goal that's set too close is not only unrealistic, it can be discouraging.


BLOG ASSIGNMENT:  Using the template below, set a SMART goal for anything from school, fitness, financial success, etc.  For those of you who will comment on this goal, be sure to offer support and challenge.  IF the goal is too broad, offer some suggestions.  If you are not sure what the measurement is, suggest something.  

SMART Goal Planning Form

Specific – WHO? WHAT?

Measurement/Assessment – HOW?

Attainable/Achieve – REASONABLE?

Relevant – EXPECTED RESULT?

By

Timed – WHEN?

Thinking more about nutrition...

Lauren's presentation and questions really got me thinking about thinking more about what I eat and how that fuel gives me the best energy possible.  Like so many of you who posted responses, I don't always think about nutrition when I'm eating.  When I have been in training for certain events, I think a lot more about energy and endurance.  However, I need to keep those same things in mind when I'm not in training as well.  I have already been adding more veggies to my diet and eating a bit more in the morning instead of racing to work and just drinking  my coffee.  Thanks, Lauren, for the great information.

Another important tip I received some time ago was to hydrate first thing in the morning.  After being asleep for 6-7 hours (some of you longer), we need water.  I have been drinking a large cup of water in the mornings before I leave for work.  It seems to make me feel a lot better.  I then have some yogurt or fruit or granola with my coffee.  The water makes a real difference.

Understanding Nutrition

Thank you again for allowing me to come talk food with your group! I so enjoyed getting to know you all a little bit, and hope you were all able to take something away from the topics we discussed. As I mentioned in class, there are some general "rules" around good nutrition for general health that most people can follow, but the best message is that nutrition is different for everyone. In a nutshell, our healthiest choices are unique to each one of us. Remember also that healthy eating is a BIG picture, that includes everything we eat and drink. So, the good news is we don't have to be perfect (and a biscuit with gravy for breakfast really is OK) but we should all aim for balance over the course of each day, so that we feel good, perform well in all that we choose to do, and are happy and healthy.

That being said, nutrition is undoubtedly an important piece of total health. It can affect weight, energy levels, mood, sleep, and performance. College life in turn is for many the first opportunity to be completely independent when choosing what, when, and where to eat. So, as college students, making healthy food choices on a regular basis is paramount to a successful and healthy college career.

During classtime, we looked at some common challenges that college students face and how best to make healthy decisions for personal health. Please reflect on our discussion and answer the following questions as they relate to you. Post and discuss with your classmates.

1. Do you perceive your diet as an important factor in your ability to work hard, study well, and participate in the activities you enjoy? How does diet influence these and other aspects of your life?

 

2. Name one dietary change that would help improve your ability to do the above activities. What prevents you from making this change? How can you make steps to create this lasting change in your current environment?

Additionally, here are a few recipes that may be of interest. Please let me know what you think!

Funky Monkey Oatmeal:

1/2 Cup Oats (complex carbohydrate)
1 Tablespoon peanut butter (healthy fat + protein)
1 teaspoon flax seed (omega-3 healthy fat)
1 banana (carbohydrate, fruit serving)
1/2 Cup Milk (dairy milk, almond milk, soy milk, protein)

Cook oatmeal according to personal preference. Stir in peanut butter and flax seed. Top with sliced banana. Eat at home or store in an airtight container and enjoy in class!


(Green) Fruit Smoothie:

1 banana (carbohydrate, fruit serving)
1/2 Apple (carbohydrate, fruit serving)
1/2 Cup berries (fresh or frozen) (carbohydrate, fruit serving)
1 ounce almonds or walnuts (healthy fat + protein)
1/2 Cup Milk (dairy milk, almond milk, soy milk, protein)
1/2 Cup water
1-2 Cups Fresh raw spinach, kale, or a combination of the two (carbohydrate, 2 veggie servings)

Toss all fruits, almonds, and liquids into blender. Blend until smooth. Add raw spinach, one cup at a time and blend each time until all contents are smooth. Enjoy!! Get creative with the fruits you use, depending on what is in season and what you enjoy. Peanut butter, almond butter, protein powders can also be used as protein and fat sources. Aim for at least 4 servings of fruits and veggies in each smoothie and increase your fresh produce consumption easily!

Easy Anytime Roll Ups:

1 whole wheat tortilla (carbohydrate)
1/4 Avocado (healthy fat)
1 Tablespoon Light Cream Cheese (fat)
2 ounces meat (any kind, or you can made vegetarian by omitting meat source, protein)
Lettuce, tomato, cucumber, shredded carrot (veggies)
Mustard, Salt, and Pepper if desired


Lay tortilla and spread cream cheese and avocado. Layer all other ingredients, roll, and enjoy. Great for busy days when on the go, and easy to store in a small refrigerator in housing. Provides a balanced meal for sustained energy throughout the day.


For more information on healthy eating and a balanced diet, please visit the USDA sponsored site, www.choosemyplate.gov. For information about University Health Services programs and events, visit http://healthservices.boisestate.edu/wellness.

Thanks again and happy eating!

Lauren