personal improvement project
Post on 10-Jan-2016
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Personal Improvement Project
A. R.
HSCI 708
Dr. Alemi
Process to Improve
• I want to change my current dietary and exercise habits to in order to try and lose 10 pounds– Measures: Weighing myself
Minutes of exercise• Team members
– Husband – Son
Extent of the Problem
• Over the course of the last three years gained ten pounds
• Trained for three marathons and the longer runs made a more irregular exercise routine
• Calories consumed exceeded calories burned
• Running in the dark made me nervous• Ate a lot of the junk foods my husband ate.
Steps towards Improvement
• Flowcharted weekday and workday routines
• Completed cause and effect diagram for possible solutions
• Selected solutions
• Currently gathering data
Weekday Process
Alarm goes off
Is it Mon, Tues, Thurs?
No
Yes
Get up at 4:15 a.m. to run and exercise?
No
Yes
Run and exercise. Shower and get dressed.
Drink slim fast for breakfast. Feed the dog.
A
Sleep until 5:00 a.m.
Exercise? NoSleep until 5:15 a.m.
Shower and get dressed.
Yes
Go to work.
A
Get Coffee and Biscotti.
Work meetings etc. Drink H20
Snack?
No
Yes Eat too many calories and getupset with myself
Drink slim fast and eat yogurt for lunch with one candy barDrink H20
B
B
Continue working, drink H20
Snack?Eat too many calories. Get upset with myself.
Yes
No
Leave work
Is it Tuesday or Thursday?
Yes
Go to Class or the grocery store before home.
Pick up son and go home.
C
No
C
Eat snack of a snack pak pudding and put dog out. Help with homework.
Fix dinner of Chicken breasts and vegables except Tuesday and Thursday, have lean cusine.
Snack? Yes
No
Eat too many calories and get upset with myself
Study and help son with his homework.
Go to bed
Weekend Process
Alarm goes off
Is it Sat? No
Yes
Get up at 7:00, Run 10 miles and exercise?
Yes
Run and exercise.
Go for Caffe Mocha at Starbucks
A
Sleep in
Shower and get dressed.No
Come home shower and change.
A
Run Errands, clean house, study, etc. No set schedule
Snack?
No
Yes Eat too many calories and getupset with myself
Drink slim fast Drink H20
B
B
Continue with daily activities. Drink H20
Snack?Eat too many calories. Get upset with myself.
Yes
No
Go to dinner or fix whatever the family wants on Sat and Sun
Eat too much? Yes
Consume too many calories and get upset with myself
.Watch sports or movie have friends over.
Go to bed.
Lose Weight
Materials
Methods
Environment People
Run 4 days/week
limit eatingout
Limit junkfood
bought
Run with afriend
Husband andson support
Adjustexercise time
Adjust workschedule to
allowexercise
Fix healthymeals
Use weights withexercise
use reflectiveclothes and
pepper spraywhen running
CAUSE AND EFFECT DIAGRAM OF POSSIBLE SOLUTIONS
walk stairs atwork
weight
UCL=150.5
CL=148.4
LCL=146.3
145
146
147
148
149
150
151
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35
day
weig
ht/lb
s
Data Points
UCL
A
B
Average
B
A
LCL
Weight and Exercise
0
20
40
60
80
100
120
140
160
1 2 3 4 5 6 7 8 9 1011 12131415 161718 192021 22232425 262728 293031 323334 3536
Day
Min
utes
of E
xerc
ise
142
143
144
145
146
147
148
149
150
151
wei
ght/l
bs
exercise weight Linear (weight)
Selected Solutions
• Bought reflective clothing and pepper spray for running in the dark
• Keeping a journal of what I am eating
• Walking the stairs at work
• Not buying junk food that I will eat
• Fixing healthier meals during the week
Analysis
• Have been successful so far with journal, walking stairs and fixing healthier meals
• Have had two periods with guests that kept me from exercising and ate I more than I should have
• Been able to keep to a regular routine lately
• Will continue with current solutions selected
Continued Analysis
• Changed exercise routine in October to afternoons due to schedule at home. This has allowed me to exercise more regularly.
• Still doing other selected solutions
• Will graph progress again at the of course and see If there has been continued progress
Weight/Exercise Chart
0
10
20
30
40
50
60
70
80
1 2 3 4 5 6 7 8 91011121314151617181920212223242526272829303132333435363738394041
Min
utes
of E
xerc
ise
143
144
145
146
147
148
149
150
151
152
Wei
ght
exercise time weight Linear (weight)
weight
UCL=150.9
CL=148.6
LCL=146.4
146
147
148
149
150
151
152
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41
number of days
wei
ght
Data Points
UCL
A
B
Average
B
A
LCL
Final Analysis
• My weight stayed fairly constant. This could be due to my muscle mass and age
• This period of time is from Oct 8-Nov 24• The days I did not exercise were rest days• When I started running in the afternoon I could
run more consistently during the week• I went to see a dietician about what I eat I am
currently making modifications to my diet
Final Analysis
• I am going to continue to run in the afternoon and continue with my current full exercise regime
• I am going to modify my diet to see if it will help it has already made a slight difference as seen as the red at the end of the control chart on my weight
• I am going to continue doing both of these things and hopefully in a few months I will reach my goal
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