Take a look at your chart from Activity 2. Select two areas you feel you’d like to improve. Using the SMART goal criteria you learned about in the unit, write out two specific goals you’d like to set as part of your overall fitness plan.
Step 2: Strategize
Write out three strategies that will help you achieve each of you goals. What will you do to make sure you keep working toward these goals?
Step 3: Monitor Your Goals
Write a plan for how you will monitor your goals for both short-term and long-term success. Will you have a sticker chart? A calendar where you note your success? An app on your phone that helps track goals?
Step 4: Share Your Goals
Sharing your goals with others will help you be more accountable to yourself (and to others) as you make these improvements.
Goal 1: Improve cardiovascular fitness
Specific: I want to increase my endurance by being able to run for 30 minutes straight without stopping.
Measurable: I will track my progress by timing my runs and noting how long I am able to run without taking a break.
Achievable: I will start by running for 10 minutes without stopping and gradually increase my time each week.
Relevant: Improving my cardiovascular fitness will help me feel healthier and more energized throughout the day.
Time-bound: I will achieve this goal within 8 weeks.
Strategies:
1. Create a running schedule with gradual increases in time and distance each week.
2. Incorporate interval training into my workouts to improve endurance.
3. Stay consistent with my workouts and track my progress regularly in a running log.
Goal 2: Increase strength and muscle tone
Specific: I want to be able to squat my body weight and do 10 unassisted pull-ups.
Measurable: I will track my progress by increasing the amount of weight I can squat and the number of pull-ups I can do each week.
Achievable: I will start with lighter weights and assisted pull-ups, gradually increasing the difficulty as I get stronger.
Relevant: Increasing my strength will help me perform everyday tasks more easily and improve my overall fitness level.
Time-bound: I will achieve this goal within 12 weeks.
Strategies:
1. Follow a structured weight training program focusing on squats and pull-up progressions.
2. Incorporate protein-rich foods into my diet to aid in muscle recovery and growth.
3. Set specific weekly goals for increasing weight and repetitions in squats and pull-ups.
Monitoring Goals:
- Create a workout journal to track progress on a daily and weekly basis.
- Use a fitness app to monitor changes in endurance, strength, and overall fitness levels.
- Schedule regular check-ins with a personal trainer or workout buddy to assess progress and make adjustments to goals if needed.
Sharing Goals:
- Share my fitness goals with my workout partner to hold each other accountable.
- Post my progress on social media to receive support and encouragement from friends and family.
- Celebrate milestones and achievements with a reward system to stay motivated and focused on my fitness goals.