B - Barriers Objective: I will start eating three servings of fish weekly and eat one vegetarian meal a day and I will increase my physical activity (climbing all stairs I encounter and walk or work out for 20 min/ 3-4 times a week) starting January 4th. My husband will be my A Accountability – advocate/accountability partner. I will be tired Barriers: work, kid’s activities, sometimes S Specific – Accountability: my spouse Specifics: M Measurable – Eat 2-3 fish servings weekly and eat vegetarian mean/day Exercise at least three-four times a week including: Flexibility (Monday - yoga and stretching) A Appropriate – Strengthening (Wednesdays - upper body and Fridays - lower body) Cardiovascular endurance (Saturday mornings and walk stairs daily) R Relevant – Measures: Will measure by checkmarks on calendar and set phone alarm to 5:30 daily T Timely – Appropriate: Yes improves my health and fitness – Relevant: Important at middle age E Evaluate – Timely: Short term - Start now Evaluate: Self-assessments at baseline vs. 3 months vs. 6 months vs. 12 months Re-evaluate: January 2017 fitness testing and overall satisfaction with weight, R Re-evaluate – – muscle tone, and cardiovascular stamina Write a B-A-SMARTER goal/objective for one behavior or activity you plan to do to improve your professional health and wellness at work and at home. Share with your partner. Home Goal My goal is to: Check List: Objective: B - Barriers A Accountability – Barriers: S Specific – Accountability: Specifics: M Measurable –
B - Barriers Objective: I will start eating three servings of fish weekly and eat one vegetarian meal a day and I will increase my physical activity (climbing all stairs I encounter and walk or work out for 20 min/ 3-4 times a week) starting January 4th. My husband will be my advocate/accountability partner. Barriers: work, kid’s activities, sometimes I will be tired Accountability: my spouse Specifics: Eat 2-3 fish servings weekly and eat vegetarian mean/day Exercise at least three-four times a week including: Flexibility (Monday - yoga and stretching) Strengthening (Wednesdays - upper body and Fridays - lower body) Cardiovascular endurance (Saturday mornings and walk stairs daily) Measures: Will measure by checkmarks on calendar and set phone alarm to 5:30 daily Appropriate: Yes – improves my health and fitness Relevant: Important at middle age Timely: Short term - Start now Evaluate: Self-assessments at baseline vs. 3 months vs. 6 months vs. 12 months Re-evaluate: January 2017 – fitness testing and overall satisfaction with weight, muscle tone, and cardiovascular stamina A – Accountability S – Specific M – Measurable A – Appropriate R – Relevant T – Timely E – Evaluate R – Re-evaluate Write a B-A-SMARTER goal/objective for one behavior or activity you plan to do to improve your professional health and wellness at work and at home. Share with your partner. Home Goal My goal is to: Check List: Objective: B - Barriers Barriers: Accountability: Specifics: A – Accountability S – Specific M – Measurable
Portfolio_Scientist-Wellness_Jan_2017.docx