My Fitness Plan - Getting Started!

Making exercise fun is the key to keeping it an ongoing part of your life. This guide includes a simple process to help you get the most from the exercise you'll enjoy most! When you enjoy fitness, you stick with it!

So here we go! Start by printing and filling out these worksheets —

First, you'll figure out what feelings & goals can motivate you, you'll create an empowering lifestyle/fitness vision, determine what activities you like to do, and how you can free up time for fitness. Then, you'll plan your fitness schedule so exercising becomes part of your weekly routine...leading to a healthier, happier & more productive you!

What is your Fitness or Wellness Vision? How do you want to live?

Here are some questions to think about when designing a new Fitness or Lifestyle vision:

1. What are the top three values in your life?

2. How is your wellness linked to these values?

3. What motivators are important enough to you to overcome your obstacles and meet your goals?

4. What would you like more of (or less of) in your life and how is this linked to your wellness?

5. What excites you?

6. How is this linked to your wellness?

7. What are your passions, the things you really love to do?

Examples of Personal Fitness/Wellness Visions...

• My wellness vision in the next six months is to reverse my trend of steady weight gain so that I can look better, feel younger and wear stylish clothes.

• My wellness vision in the next year is to improve my health, in particular reduce my cholesterol, to lower my risk of heart disease.

• My wellness vision in the next 2 years is to lose weight and reduce my risk of diabetes.

• My wellness vision in the next year is to reduce my high level of stress so that it doesn’t damage my health and my relationships.

• My wellness vision in the next year is to have better balance in my life and to make time and enjoy having fun.

• My wellness vision in the next six months is to establish regular exercise so that I delay aging and preserve my ability to function as I get older.

• My wellness vision is to establish healthy eating habits so that I can set a good example for my children.

• My wellness vision in the next six months is to improve my strength and stamina.

Create your own vision here...

Change is not always associated with sacrifice. Accomplished goals become regular habits.

Examples of Personal Fitness & Wellness Goals

• Lose excess pounds without feeling deprived.

• Decrease my body fat.

• Start a strength training program.

• Increase my mental productivity during the workday.

• Identify an aerobic exercise that I like and can fit into my schedule on a regular basis.

• Incorporate 4 servings of fruits and vegetables every day.

• Identify triggers for binge eating.

• Hire a personal trainer.

• Start a walking or jogging program three times per week.

• Join a fitness boot camp or other fun group fitness program.

• Develop relaxation techniques and strategies so that my stress level does not always have such negative outcomes.

• Exercise with friends three times per week.

• Eat small healthy meals 5 times per day.

Create your top goals here...

What to do to stay successful.

 

o    Always, write it down!

o    Visit your vision daily. Your goals are not unchecked “New Years Resolutions” without a plan.

o    Who is part of my team for success and will help me stay accountable?

o    What can I do to have fun in this process?

o    What “SMART Tools” will help you increase your motivation by making the process easier. (For example use a trainer, purchase a pedometer or free weights, attend a nutrition workshop, stock your pantry with healthy foods, etc.)

Break your goals into smaller, SMART Goals

Break down your goals into small measurable, attainable and achievable steps.

Is my Goal Specific? Does it answer what, where and when?

Is my Goal Measurable? At the end of the week was your goal(s) accomplished?

Is my Goal Achievable? Can you complete the objectives you set for the week?

Is my Goal Relevant? Is it the beginning step towards my Fitness & Wellness Vision?

Is my Goal Timely? Does my goal answer when will I do this?

Congratulate yourself. It was your ability to define your action plan and accomplish your goals.

Small daily investments in your health and fitness creates confidence and energy. You look, feel, think and perform better.

For each period of goals, review daily and decide what worked, what needs more time, what was challenging and where you can progress. Make a 3 month commitment to your plan. That’s when the changes you made begin to last. Believe in feeling good!

Congratulations! You thought about & created your health and fitness vision, you’ve created your exercise goals and you’ve planned some fun fitness activities. By completing these three worksheets, you’ve taken a big step towards becoming healthier and fit. Be proud of yourself, and keep up the good work!

Worksheet - Planning for Fitness

After you’ve created your fitness schedule on this worksheet, it’s a good idea to mark the days that you plan to exercise on your own calendar or planner. Put this worksheet someplace where you’ll see it everyday, as a reminder of what’s coming up.