To succeed with this 12-week program, or any fitness program, you need a vision or goal. Set personal goals, do it for yourself first. The elements of an attainable goal should include means of measurement and a time frame. We recommend setting two kinds if goals, body composition and performance related. They should be measurable, obtainable, and specific. Here are some examples: working up to 45 minutes of aerobic activity a day, entering a run or bike race, or running a marathon.

Be sure your goals are realistic. Some clients want to have the strength to perform functional activities such as cutting the grass or shoveling the snow. Performance goals might also change from week to week especially since you are striving to work out harder each week. At the start of a week, re-evaluate your goals, whether or not you met them, and set new performance goals for the week.

A quick check list for setting and achieving your goals includes:

1. Be specific (in your goal setting)
2. Change for the right reasons (be true to yourself)
3. Be creative (dovetail your goals so they support one another)
4. Be realistic (set yourself up to succeed)
5. Anticipate roadblocks (plan for coping with the obstacles)
6. Have fun and get involved (select activities that are fun and fulfilling)
7. Build a support system.

• "Staying With It" (3 pages)
• Personal Exercise Log (1 page)
• Dietary Intake Log (1 page)