Goal Plans
see also resources at Physical Development Center
LOSE WEIGHT
Choose an exercise
Schedule it regularly
Plan healthy menus
Shop for healthy foods
Eat more fruits & veggies
Control food portions
Track diet and exercise
MEASURE
[I will do what] lose weight [how much] ____ lbs [by doing what]aerobic exercise [when] every morning [for how long] 30 minutes [measured by] target heart rate [by when] by target date of two months from today.
Final statement:
I will lose 10 lbs in two months by doing aerobic exercise every morning for 30 minutes that will increase my heartbeat to 155 beats per minute.
CHART RESULTS
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GOAL
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Check mark box each day you do what you said you would
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Today’s date
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Beginning measure
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Weekly
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M
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W
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Total
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Week one
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Week two
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Week three
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Week four
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Monthly total
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Ending measure
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QUIT SMOKING
Buy nicotine patches
Have plenty of hard candy
Get rid of all cigarettes
Avoid environments that will lead to cravings
Distract yourself w/other activities
REDUCE DRINKING
Set a limit:
[ ] drink/day
[ ] drinks/week
No drinks
Track drinks
Eliminate temptations
Distract yourself w/other activities
Get support
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