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Hello!

I my name is Olivia Bruce

This is presentation is based on a personal goal I set for myself to complete an inquiry project based on self-regulated learning.

Follow along to get a better understanding of my process.

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Creating a Goal

My distal goal is to establish a routine of daily intentional movement for 60 minutes at least 4 times a week by the end of this course on August 19.

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“Setting goals is the first step in turning the invisible to visible.”

TONY ROBBINS

“

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Learning about setting a strong goal

I started by learning about the SMART goal framework (Project SMART, 2012.)
After deciding to use the SMART goal framework, I developed a monitoring process which required me to set proximal goals, track my activities, reflect on the week, and think about what comes next. This was based on the research about the 3 phases of SRL: the performance phase, the self-reflection phase, and the forethought phase (Zimmerman, 2002.). In the past I have often cycled through the performance phase over and over, however becoming more intentional about my learning process has allowed me to move through the other two phases as well.
I also chose flexibility in the variety of activities I chose for myself after reading about the importance of participating in activities you enjoy and avoiding getting into a mundane routine. (Long, 2016)
Through reflecting from week to week I was able to adjust my proximal goals to help myself achieve my goal in a realistic way which included building up to the end goal rather than trying to do it all at once.

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S	Specific	I will be setting a routine for a minimum of 4 days of 60 minute sessions of intentional movement per week for at least 3 weeks in a row. I have also created a specific list of activities to choose from.
M	Measurable	I am measuring my goal by planning my schedule out at the beginning of the week with check lists on each day of my agenda. I will be keeping track of the daily tasks I need to achieve with my agenda and monitoring process document. There is room for adjustment, however there will always be a marker of at least 4 days of activity from Sunday to Saturday. My end goal date is August 19.
A	Attainable	Flexibility on days in which I can achieve this goal gives me room for error. I will set proximal goals each week to build up my time and number of sessions.
R	Realistic	My goal is realistic because I have been capable of establishing a routine before. The difference between before and now is that I have less free time with the routines of school, work, and personal life. My goal will be motivated by the foreseeable positive outcomes of both physical and mental components. I will be building up to my goal by increasing time and sessions in small amounts each week. I will be holding myself accountable by planning ahead and tracking using a daily agenda.
T	Time-Based	I will complete 3 weeks in a row of 4 days of movement per week by August 19, 2022. This gives me 26 days (just under 4 weeks) to complete 3 weeks in a row of an exercise routine.

SMART GOAL FRAMEWORK

(Project SMART, 2012.)

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Activities to Choose From

Tennis with a friend

We have a beautiful park with tennis courts. I recently purchased a set of racquets with tennis balls so I could play with friends.

HIIT Workout

YouTube has plenty of HIIT lessons available for a variety of time sessions..

Yoga

YouTube has plenty of yoga lessons available for a variety of time sessions.

Mountain Biking

There are two main mountain biking trail networks around the Quesnel area. My favourite place for an hour long session is the Wonderland trail network.

Hiking

There are many hiking trails around the Quesnel area. My favourite place for an hour long session is the Wonderland trail network.

Walking my dog

Tennis with a friend, Youtube HIIT workout, Youtube yoga activity, Mountain biking, hiking, walking my dog, in town cruiser bike ride, Youtube guided weight lifting in the basement (good option for rainy days)

Weight Lifting

I have a few sets of dumbbells ranging from 5 lbs to 20 lbs as well as some resistance bands. I have some left over workout programs to guide me through at least 45-60 min workouts.

Town Cruiser Bike Ride

Is the color of blood, and because of this it has historically been associated with sacrifice, danger and courage.

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Tracking my Progress

I tracked my progress using a self-monitoring document while also planning out my weeks ahead of time using an agenda

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Monitoring my Goal Week one

Time-line	Sequential Steps	Activities Chosen	Reflection
July 22- 28	Create a list of preferential activities for this project to choose from Outline activities for the week (minimum of 45 minutes per session at least 2 times a week) Plan around trip starting on the 27th Reflect on what went well, if I was successful, and how I can improve for next week	D1: Yoga D2: Yoga	I felt like these were very manageable and I got up early to get them out of the way first thing. Next week I am going to try something more challenging like playing tennis which gets my heart rate up. I tracked my time on my phone using a timer.

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Monitoring my Goal Week Two

Time-line	Sequential Steps	Activities Chosen	Reflection
July 29- Aug. 4	Outline activities for the week (increase to 50 minutes/session at least 3 times a week) Adjust weekly schedule based on self-reflection from last week to be more successful Plan around trip ending Aug 2nd Consult friend who is fitness trainer on tips for continued motivation and accountability Reflect on the week	D1: Tennis D2:Weights D3:Weights	Found it a little hard to fit movement times in this week because I couldn’t get myself out of bed very early. I managed to meet my time goals but next week I will plan my time out for next week with this in mind. I tracked my time on my phone using a timer.

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Monitoring my Goal Week Three

Time-line	Sequential Steps	Activities Chosen	Reflection
Aug. 5-11	Outline activities for the week(increase to 60 minutes per session at least 3 times a week) Plan around trip starting on the 10th Ask a friend to exercise to hold self accountable to prevent motivation slump Reflect on the week	D1: Paddle boarding D2: Mountain biking D3: weights in basement	Paddle boarding was not on the list, however I chose to include this as daily intentional movement because of the distance, time, and effort included. I really enjoyed mountain biking and the endorphins I got from this activity. I found it a bit tough to sustain the 60 minutes of activity with weights this week so I might change it up for next week and do more mountain biking.

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Monitoring my Goal Week Four

Time-line	Sequential Steps	Activities Chosen	Reflection
Aug. 12- 19	Outline activities for the week (increase to 60 minutes per session at least 4 times a week) Add in warm up/cool down activities (5 mins on either end) Plan around trip ending on the 14th Reflect on the week	D1: Mountain biking D2: Mountain biking D3: Mountain biking D4: Dog walk with Tippet and David	I ended up having so much fun with mountain biking that I chose to do this as my activity for several days in a row. I had to switch it up on day 4 though and give myself a bit of a rest from the rigorous activity. I will continue mountain biking next week!

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EVIDENCE

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My Daily Activity Sometimes took shape in different forms

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Reflection

Reflecting on successes, challenges, and outcomes

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Individual SRL Analysis

STRENGTHS

Many of my interests already include active outdoor exercise

WEAKNESSES

Maintaining a consistent routine that isn’t bunched together

This inquiry project has inspired me to try new activities like tennis

OPPORTUNITIES

My summer schedule is unpredictable which makes for challenges in maintaining a routine

CHALLENGES

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Reflecting on my Challenges

The biggest obstacle for me during this process was prioritizing my scheduling around vacations and visits with friends. Summer is a busy time for me and I struggled to avoid bunching my routine together. I was afraid that by bunching activities too close together I would become discouraged and avoid completing them. By constantly checking in and reflecting at the end of each week I was able to remind myself of my why and refocus for the next week. I also learned about the importance of prioritizing my goal and making the people around me aware of what I was working towards. By communicating this with people I had made plans with I was able to complete some activities with friends when we got together for a visit.

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Additional Research & Learning

While working towards this goal I gained more knowledge about overall fitness benefits. I learned a lot about the negative impacts of focusing on a goal that is weight or appearance based. Literature I chose to focus on was targeting the mental health components and additional benefits of exercising regularly (Mueser & Cook, 2015.). On the weeks I felt dips in my levels of motivation I searched for resources to help me boost my motivation. According to Segar (2015), humans are hardwired to choose instant gratification over delayed benefits. People need to look at what motivates them in fitness and build strategies to avoid discouragement causing failure. Similar to my goal, Segar provides a list of suggested activities to choose from at the end of the chapter. When I started thinking about this goal I knew that focusing on benefits other than weight loss and appearance was something I would need to consider but didn’t realize the extent of it. Through the inquiry process I began to reflect on how I felt after activities and the mental benefits.

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Below are the videos I used when I needed a plan to sustain activity for longer sessions.

Additional Research & Learning

I consulted with Katie Carter Health and Fitness to provide me with some ideas for nutrition and holding myself accountable from week to week (personal conversation)

I also looked for additional resources to help motivate me and provide me with a guide for my activities.

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Reunited with one of my Favourite Activities

Both my dog Tippet and myself thoroughly enjoy the time we spend together mountain biking. I have missed out on many opportunities by letting the rest of my life get in the way. By participating in this project, I have revisited one of my favourite pastimes which benefits me in many ways including my mental health.

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Connecting my goal to SRL Learning

As an intermediate teacher I have taught a few units about goal setting as per British Columbia’s curriculum requirements. I have always encountered obstacles with helping students sustain their interests in these projects. With the knowledge I have gained from this inquiry project about the 3 phases of SRL and the importance of reflection and setting proximal goals, I know I can improve how I teach this information to my students (Zimmerman, 2002). I had used the SMART goal framework previously with my students but have since improved my understanding of how to use it in an effective way (Project SMART, 2012.). I also understand the importance of choosing something that you are passionate about rather than choosing something to just set a goal for the sake of setting a goal (Long, 2016).

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What Next?

Next steps and future plans to continue the cycle of SRL

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Next Steps

My first step is to celebrate completing my goal by going on an overnight hiking trip next week. This would not have been possible without my dedication to improving my routine and strengthening my endurance. I am hiking the Rockwall Trail in the Kootenays with my best friend as a reward.
My plan to move forward after celebrating is to continue setting physical goals for myself. I plan on including more rigorous activity now that I have created a base to build my endurance and strength levels back up. My goal this time was more of a beginner level by aiming for activities to fill up my week that wouldn’t be too intense for the level I was at. I am going to be partaking in more rigorous activities that will continue to improve my mental health and provide me with a stronger work-life balance. I also plan to use the learning from my next goal to set an example for my students as I go through the process of inquiry alongside them in September in the unit I have created and now adapted following this course.

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References

Katie Carter - Owner of Katie Carter Health and Fitness, Head Coach, BSc Psychology, Certified � Personal Trainer (conversation resource) https://www.katiecarterfitness.com

Long, S. (2016, December 13). Why we quit our exercise plans and what we can do about it. � YouTube. Retrieved from https://www.youtube.com/watch?v=WJzFhYBSKLc

Mueser, & Cook, J. A. (2015). Are We Underestimating the Value of Exercise for Wellness? � Psychiatric Rehabilitation Journal, 38(4), 289–292. https://doi.org/10.1037/prj0000175

Project SMART. [dhaughey]. (2012, December 24). How to write a SMART goal [Video file]. � Retrieved from https://www.youtube.com/watch?v=0Mi9_XEXQqc

Segar. (2015). Count Everything and Choose to Move. In Segar, No sweat : how the simple science � of Motivation can bring you a lifetime of fitness (1st edition). (pp. 71-96). American � Management Association.

Temps, B., & Rye, T. (2022, March 16). Intuitive movement - there can be so many benefits to � exercise that the focus on looks denies us with tally rye. Audioboom. Retrieved from

https://audioboom.com/posts/8048853-intuitive-movement-there-can-be-so-many-benef� its-to-exercise-that-the-focus-on-looks-denies-us

Zimmerman, B. J. (2002). Becoming a Self-Regulated Learner: An Overview. Theory Into Practice, � 41(2), 64–70. Http://www.jstor.org/stable/1477457