Management

1. Management 0113417曾紹慈 0113435楊雅竹

2. Performance Feedback Skill • For the purpose of this exercise, assume you have three months to make a start from your project an all the necessary funds. • Draft a plan of action that outlines what you need to do, when you need to do it, and how to well know that you have successfully completed each step of your plan. • Be realistic, but don’t set your sights too low either.

3. Performance Feedback Skill • What outside help or resources will you require? • How will you get them? • Could someone else follow the steps you’ve outlined to achieve the goal you set? • What modifications would you like to make, if any?

4. Think a goal you would like to achieve • My goal • Lose weight • Other examples • Learn a foreign language • Start exercising • Quit smoking • Ski better • Spend less

5. What you need to do • 每天喝2000c.c.的水且不喝含糖飲料 • 晚餐澱粉類減量，不吃宵夜 • 每周至少3天運動一小時以上並確實拉筋收操 • 睡前按摩肌肉、抬腿消水腫

6. When you need to do it • BMI > 24 • 體脂肪 >24 • (18~30女性) • 腰圍>80 • (女性)

7. How to know that you have completed • BMI < 21 • 體脂肪 >20.5 • (18~30女性) • 腰圍<80 • (女性)

8. Outside help or resources you require • 最好有旁人督促，提高執行的準確性 • 如果能配合健身教練訓練，運動會更有效果 • 可以多自己準備食物，少吃高油高鹽的外食 • 搭配按摩霜或緊實霜按摩肌肉，除了消除肌肉也讓線條更好看

9. Could someone else follow the steps… modifications? • 如果無法每周至少3天運動一小時以上，可改成在家做強化核心肌群的運動，或在睡前做伸展運動 • 如果無法不吃宵夜，可改成在睡前3小時吃完，或改吃低糖水果、蒟蒻、蘇打餅乾…