1. PE:2850 Wellness ChoicesFinal presentation By Trevor N. Suarez

2. My Goal S (Specific): I would like to take more time out of my somewhat lazy schedule to spend on keeping myself more physically active and fit, especially considering my major. ;) Realistically, I'd like to spend at least 3-5 hours a week exercising. M (Measurable): I will measure my goal by monitoring the amount of time I exercise, in hours, each week. A (Achievable): This goal is extremely achievable, as long as I stay focused, manage my time well, and have a little will power. R (Realistic): 3-5 hours is really not that much time out of a 168 hour a week schedule (24 hours a day, 7 days a week). If I factor in 8 hours a night for sleeping and multiply by the number of days in a week, the recommended sleep schedule requires 56 hours to be dedicated to sleeping. So, 168 hours - 56 hours = 112 hours. Considering my winterim schedule of 3-7 hours a week that I should spend on this class, and my work schedule of about 30 hours a week, I have 75 hours left to work with (112 - 7 - 30 = 75), making this goal very realistic. T (Timely): Considering I have 75 hours a week that I can allot to figure out an exercise schedule/plan, 3-5 hours a week should not be a big deal. If I steadily increase my time spent exercising over the next few weeks (during the course of this class), by the last week of class I should be able to competently and confidently exercise for my set goal time.

3. Breaking It Down Exercise I chose this topic because I am a computer science major, so my work is sedentary. I am a thin, healthy LOOKING person, however I understand that due to a lack of consistent physical activity, my career may be somewhat unhealthy for me. Therefore, I believe this goal will help me greatly. When someone works a sedentary job, its important that they get out and exercise not only for a physical benefit, but also for an social/emotional benefit. Its important to not get lost in your work, remembering to take breaks and interact with those around you. Its very easy to slip into an almost robotic lifestyle in a computer science work environment. That can take a major toll on your physical health, as well as your social health, and even (as a result) effect your emotional health (loneliness).

4. Log Book

5. Process As I calculated previously, I ended up with about 75 hours a week of time that I could schedule in a workout, exercise or some sort of physical activity. My goal was to exercise at least 3-5 hours a week, which luckily due to some opportunities, became very easily attainable. I had a few enablers also. My girlfriend “kept me in line”, making sure that I would stay physically active, while my friends and roommates gave me plenty of opportunities and excuses to exercise. Basically the process was: 1. Getting up each day and evaluating my sleep schedule 2. Check emails and organize my work for the day (I work for an online company) 3. Fit meals into the day and plan break times to eat at the HUB for my Winterim meal exchange 4. Schedule a time to either: 1) Go to the HUB gym, 2) Go the Langdon Woods gym (harder to coordinate as I need my girlfriends key), or 3) Find out if my friends wanted to go snowboarding Amazingly, I ended up snowboarding A LOT more than I thought I would have. It really ended up working out in my favor. Unlike needing a gym membership, I already have a Season Pass to Loon Mountain (as do my friends), so scheduling random time out of the day to go to the mountain was relatively easy.

6. Results Thankfully, I reached my goal! Honestly, with snowboarding being such a popular sport amongst my friends, having friends and roommates with similarly loose schedules, and actually REALLY enjoying snowboarding (unlike other exercise which sometimes feels like a chore), my goal was VERY easily attainable. My goal, if anything, was exceeded. I had set a goal of 3-5 hours a week that I would dedicate to exercise. Instead, due to snowboarding, I was able to exercise for 6 hours in one day, 3 hours another, and so forth. Snowboarding is a popular amongst my friends and is quite convenient living in Plymouth, NH, but I know that won’t always be the case in my life past college. I plan on maintaining my goal by keeping my enablers around me, and always trying to push myself. Even in the sport of snowboarding, I’m always trying to push myself harder. I learned VERY quickly how demanding of a sport snowboarding truly is, however. With so many enablers and the thought of “having” to snowboard and exercise for a class, I ended up doing a lot of physical activity… something my body isn’t exactly used to. Needless to say, I had plenty of days where my body was sore.