Workout Program and SMART

Workout Program and SMART

Hello, Everyone!

It is finally spring and also almost a year since I started this journey. I feel so much healthier and balanced than I have ever felt. There are certainly times that I get discouraged and times when I skip the gym, but overall I have lost 10 lbs and gained loads of muscle and confidence. I have not changed my diet at all, with the exception of making sure to meal prep for the week so I am not tempted to dine out. My Husband has been really supportive and is on his own fitness journey. It is crunch time now, so I have committed myself to be under 140 lbs by June 30th. My last weigh in was at 145, so I believe that this goal is incredibly do-able.

The best thing that you can do for yourself when trying to set any goal, whether that be work related or weight loss is to use the principle of setting SMART goals. SMART stands for:

S – Specific

M- Measurable

A- Accountable

R- Realistic

T- Timeframe

Many times people just set the goal of losing weight, but they have no plan,  no specific measurement, and no time frame. I also see people setting unrealistic and unhealthy goals. DO NOT rely solely on the scale! See this article: F*** The Scale 

Setting goals for weight loss can be tricky since many people rely solely on numbers. We need to remember that a healthy lifestyle is not just physical but also mental. I need to stress that I am by no means a certified trainer or doctor so please take any articles I write as opinion rather than fact. Everyone’s body is different and reacts to different approaches. Below is a 6-day workout plan that I created to help me achieve my goal of being 140 or under by June 30th. Not to mention that this article keeps me accountable.

I know that people call exercises by multiple names, so below you will find a few videos of me demonstrating the more “complicated” ones listed.


California Press:

Barbell Squat:

Leg Press:

Weighted toe touch:

Bosu back extension:

Dumbbell back flies:

Spiderman plank:

Please note: I am not a certified trainer and I do not claim to be an expert. This is a plan that worked for me that was developed by my husband and myself. We have no certifications so please do all of these exercises at your own risk. Make sure you use proper form. This is a 6-day workout plan, but it can be shortened or modified to fit your specific needs. Always consult a doctor before attempting any new workouts or diets. Thanks! 


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