Create a Goal the SMART Way!

What is a SMART Goal?

• Specific: Goals should be clear and easy to understand.

• Measurable: Ensure you can track if you’re making progress or not.

• Attainable:Is your goal realistic to you?

• Relevant: Align it to your interests, needs and abilities.

• Time-Bound:What is your timeline or deadline for reaching it?

A SMART Goal gives you direction, builds confidence through small wins, turns intentions into real results and accountability. Helping you stay consistent and focused. It's your roadmap to success—clear, realistic, and built to keep you motivated. 

Learn How to Create a Goal the SMART Way

Engage in 150+ minutes of Physical Activity

WAYS TO DOCUMENT:
– Write down the dates & durations of physical activity you participated in
– Take a photo of a workout summary screen on a piece of cardio equipment
– Use an app/device* and take a screenshot of the summary
*Examples: Apple Heath, Samsung Health, Dow Wellbeing Portal, MyFitnessPal, or devices like: Garmin, Apple Watch, Fitbit, etc.

Track Your Meals for at Least 3 Days!

Tracking every meal isn’t realistic for everyone in the long run — and that’s completely okay. Even logging your food for a short period can give you valuable insight into your healthy and unhealthy habits, highlighting where improvements could help, and show you what you’re doing well.

• Focus on balance, not restriction ➝ Aim to include protein, healthy fats, and carbohydrates at meals.

• Plan ahead ➝ Having nutritious snacks and meals ready can help avoid last-minute, less mindful food choices.

• Fuel your day ➝ Eating regularly helps maintain energy levels and gives you the necessary energy to power through workouts!

More Resources:
‣ Healthy Recipes
‣ Eating Healthy Doesn’t Have to Break the Bank

Create a Morning or Bedtime Routine

Let’s prioritize quality sleep and steady energy! Pick one or more healthy habits to add, or adjust, in your morning and/or bedtime routine(s). Keep your choices simple so they feel natural and easy to maintain!

Check out these tips for some ideas to get started:

• Tips for a Better Morning Routine

• Tips for a Better Bedtime Routine

You might consider reducing or removing certain habits that interfere with rest, such as late-day caffeine, or excessive screen time. If cutting out screens 30-60 minutes before bed isn’t realistic, start smaller — try 15 minutes. Keep adjusting and experimenting with different habits until you find what truly works for YOU and your lifestyle.

Track Your Daily Water Intake for at least 2 Days!

Use any method that works best for you (pen/paper, Water Intake Tracker, an app, etc.) to track your daily water intake throughout the week! The recommended daily water intake varies for each individual and is based on various factors like gender, activity, level, certain medications and medical conditions, age, weight, and environment/climate.

Set your daily water intake goals based on YOUR lifestyle and health status!

Struggle with water intake? Try incorporating these tips:
• Drink a glass of water first thing when you wake up (yes, before coffee)
• Bring a reusable water bottle with you
• Drink water with every meal
• Add a lemon or lime wedge for flavor
• Set hydration reminders

Read Here for More Hydration Tips & Tricks!

ERGO-Bingo Challenge!

Let’s make ergonomics fun this week by leveling up your workstation comfort! Maintaining proper workplace ergonomics is essential for staying comfortable, productive, and healthy throughout your day—both in the moment and long term.

Benefits of GOOD Ergonomics:
• Improves mental & physical health
• Injury prevention
• Enhances focus & productivity
• Promotes a positive work environment
• Protects long-term health
• Reduces fatigue & discomfort

HOW TO PLAY:

1. Download the ERGO-BINGO Card‍ ‍or pick up a physical card at the East End or SSC Wellness Center
   *Retired or don’t work a desk job? Request here for the alternate bingo card!

2. Pick a day to play

3. Mark off the square when you complete the healthy ergonomic habit

4. Get 5 in a row = BINGO!

Submit Your Current Workout Plan

When exercise becomes a daily or weekly routine, it fosters habit formation, making it easier for individuals to maintain their progress. The power of consistency not only aids in building physical strength but also offers mental and emotional benefits. Reinforcing the idea that small, regular actions lead to significant transformations!

We want to know your current exercise routine! Whether it’s swimming, cycling, weightlifting, attending group exercise classes, and etc. Use any method to document (e.g. pen/paper or an app).

Time to Reflect on the Past 8 Weeks

Reflect, assess, adjust and move forward! Refer back to the SMART goal you created during week 1 (if you did not create one, still reflect).

Ask yourself:

• Did you reach your SMART goal?

• What went well? And what do you think contributed to it?

• Where did you struggle?

• What did you learn?

• How do you plan to continue to implement healthy habits in the future?

REMINDER! Please answer the Jotform questions and submit proof of completion before 11:59pm on Sunday, March 8th — to receive challenge points and to get entered for this week’s prize giveaway!

Lunch & Learn’s with QuadMeds Registered Dietitian Nutritionist, Maggie Retelle, will be held virtually via Teams! Calendar invites will be sent out the week before the upcoming meeting.

Meeting Dates:
• Lunch & Learn #1 – Wednesday, January 28 at 1pm
• Lunch & Learn #2 – Wednesday, February 11 at 1pm
• Lunch & Learn #3 – Wednesday, March 4 at 1pm
‍ ‍

Presentation Slides:
• Lunch & Learn #1 – Fueling Your Activity Part 1
• Lunch & Learn #2 – Fueling Your Activity Part 2
• Lunch & Learn #3 – Setting Yourself Up For SUCCESS!

Visit myquadmed.com/dow to schedule an appointment with Maggie

Follow the InBody Preparatory Steps before your InBody Test to ensure consistent testing conditions and the most accurate results.

✔ DO maintain your normal fluid intake the day before
✔ DO stand upright for at least 5 minutes prior to
✔ DO remove any socks or panty hose
✔ DO remove all heavy accessories (e.g., jewelry, watches, jackets)
✔ DO warm yourself up for 20 minutes, if cold weather
✔ DO use the restroom

✘ DON’T eat or drink for at least 3 hours
✘ DON’T consume alcohol or excess caffeine for at least 24 hours
✘ DON’T shower or use a sauna
✘ DON’T use lotion or ointment on your hands and feet

*DO NOT complete an InBody Test if you have an implanted cardiac device/pacemaker or while pregnant.

Complete Your Post-InBody Assessment by Saturday, March 7th!

Please schedule an appointment at the East End or SSCWellness Center during the available hours:

• Thursday, March 5th — 6am-12pm

• Friday, March 6th — 6am-12pm

• Saturday, March 7th — 7am-11am (East End only)

If you are unable to attend during the available hours, please request an appointment.

❗AS A REMINDER! BOTH PRE- AND POST-INBODY SCANS MUST BE COMPLETED BY SATURDAY, MARCH 7TH TO RECEIVE THE 200 POINTS ADDED TO YOUR TOTAL SCORE.