Goal Setting

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Goal Setting
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50 OR MORE DROP OUT OF EXERCISE PROGRAMS WITHIN
THE FIRST SIX MONTHS
When you are writing goals keep these points in
mind
SMART
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PECIFIC
EASURABLE
TTAINABLE
SMART
ELEVANT
IME BOUND
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Steps of Setting Goals

• Clarify what you want to achieve

• Whatever the reason, make sure you are doing it
  for yourself

• Break your big goal (Long Term) into smaller
  steps

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Long Term Goals
Time Frame 3-6 months
Examples

• Lose 8 pounds in six weeks

• Complete a 5- mile walk or run thats 4 months
  away

• Bench press 125 lbs.

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Short Term Goals
Time Frame 1 week to 1 month
Examples

• make it all the way through a step aerobics
  class without stopping

• Use Stairmaster 4 times this week for 30 min
  each time

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Immediate Goals
Are the day to day goals for each day or workout
Examples

• Do Upper Body Weight Training Workout and 20 min
  on the treadmill

• Run 2 miles

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How to Plan
Long Term Goal
Lower Body Fat from 30 to 20 in 6 months
Short Term Goal
Get to 27 body fat in 4 weeks
Immediate Goals
Exercise 3 times a week-30 min of cardio 20 min
of strength training
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Common Goals
Using the SMART method decide what is missing
from these goals

• I want to get into shape

• I want to lose some weight

Rewrite these goals using the SMART method
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Write a - Nutrition - Resistance -
Cardiovascular goal for SHORT TERM, LONG TERM,
and IMMEDIATE GOALS
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Making Life Changes
Stage 5 Maintenance
Stage 4 Action
Stage 3 Preparation
Stage 2 Contemplation
Stage 1 Precontemplation