Behavior Change Plan Part Two – Establishing a Vision and Setting Behavioral Goals

1. Articulate a Wellness Vision:

My wellness vision is:

I am stronger, weight ten pounds less, and feel good about myself. I have no upper back pain and don’t

feel limited by my shoulders and back. I am comfortable sitting at work, enjoy my job, and have more

energy to enjoy life outside of the office. I cook a few meals a week for myself, but still have fun going

out to eat with friends.

The challenges that would be met or overcome to reach this vision would be:

It’s hard to cook for just one person without having to eat leftovers for the rest of the week. Work is

always busy and it’s easy to prioritize that above exercising. It’s hard to be motivated to exercise when

you don’t have an idea of what to do.

My strengths to overcome these challenges are:

The dietetics students can help answer questions and give suggestions on how to cook for one person

effectively. Exercising can help take your mind off of the stresses of work, so making time for it within

your day even if you are busy can actually be beneficial. The SHU personal training program will help

expose you to various exercises that you can use on your own.

My executable strategy to overcome these challenges is:

A lot of these are preconceived to be challenges, without truly confronting the issue and seeing if you

can’t overcome it. This exercise program is a chance to create consistency in your exercise each week,

and I will constantly push you to face challenges in a supportive and encouraging manner. We will work

to create good habits and necessary changes with the intention of getting you to prioritize the things that

will help you achieve your wellness vision.

2. List at least 3 of your client’s intended outcomes for the semester. (“Hopes and Dreams”)
1. To increase shoulder flexibility by participating in active and static ROM exercises, as well as
upper back strengthening exercises.
2. To complete 2-4 full body resistance training sessions each week.
3. To alleviate upper/mid back pain by doing shoulder and thoracic spine mobility exercises two
days a week.

3. Set two or three semester SMART behavioral goals.

Semester Behavioral Goal #1: My client will decrease body fat percentage by 3% by the end
of the semester by completing 2-4 resistance training sessions a week.

Confidence Ruler (1-10): 50%

Completed %: 0%

Explain: I have not retested my client’s body fat percentage since the pre-assessment.

Is the above behavioral goal reflected in the Exercise Prescription? ___x___ yes ______ no
To which intended outcome(s) is this semester behavior goal related? #1
To which weekly behavioral goal is this semester behavioral goal related? #2

Semester Behavioral Goal #2: My client will increase his left back scratch score by 5 cm by
improving shoulder flexibility and lower trapezius strength by participating in shoulder
strengthening and flexibility exercises 2-4 times a week.

Confidence Ruler (1-10): 10

Completed %: 80%

Explain: My clients back scratch score was reassessed this past week and showed a 4 cm
improvement on his left and a 1 cm improvement on his right.

Is the above behavioral goal reflected in the Exercise Prescription? ___x___ yes______ no
To which intended outcome(s) is this semester behavior goal related? #2, 3
To which weekly behavioral goal is this semester behavioral goal related? #1

Semester Behavioral Goal #3: My client will substitute two meals a week at restaurants for
homemade meals to improve eating habits and lose 8 pounds by the end of the semester.

Confidence Ruler (1-10): 5

Completed %: ~40%
 Explain: My client last weighed in at 229 lbs., which is 3 pounds less than the beginning of the
semester.

Is the above behavioral goal reflected in the Exercise Prescription? ___x___ yes______ no
To which intended outcome(s) is this semester behavior goal related? #5
To which weekly behavioral goal is this semester behavioral goal related? #3

4. Set two or three weekly SMART behavioral goals.

Date: 10/13 – 10/20

Weekly behavioral goal #1: Client will do 10 minutes of mobility exercises in the morning 2
days this week.

Confidence Ruler (1-10): 7

Completed %: 100%

Explain: My client told me that he met this goal

Weekly behavioral goal #2: Client will participate in 60 minutes of exercise over the weekend
on his own.

Confidence Ruler (1-10): 8

Completed %: 100%

Explain: We weren’t able to find a time that fit both our schedules this weekend so I sent him
the workout we would have done and he did it on his own on Sunday.

Weekly behavioral goal #3: Client will go to the grocery store to buy food to make dinner on
Wednesday.

Confidence Ruler (1-10): 10

Completed %: 100%

Explain: Client said he went to the grocery store on Tuesday.