Goal-Setting Form

Name Megan Malovich Date 1/27/21

Instructions

Indicate your general goal for the four health-related components of fitness and write the specific objectives you will
use to accomplish these goals in the next few weeks.

Cardiorespiratory Endurance Goal: Make an effort to sweat a bit and increase heart rate at least 30 mins once a day
Specific Objectives:

1. Park further away from anywhere driven and walk/run/bike to more places nearby instead of driving.

2. Always take the stairs, even when daunting or I’m tired. You can take a break if you really need, just keep going.

3. Get a heart rate monitor or fitness band and try to increase heart rate to workout levels for at least 30 mins daily.

Muscular Strength/Endurance Goal: Increase body strength overall.

Specific Objectives:

1. Increase muscle exercises (slowly) in “weaker” arm, maybe even get some external help from PT or trainer.

2. Focus on developing some core strength through targeted exercises such as Pilates. Work on posture.

3. Do something at least once a week for 30 mins that pushes me out of my comfort zone and breaks a sweat.

Muscular Flexibility Goal: Increase flexibility all over, but more specifically my hip and thigh area.

Specific Objectives:

1. Yoga a few times a week to create a habit.

2. Focused stretching sessions during the morning or night specifically for the hip flexors and thigs

3. Walking a lot more as a whole, but also as a warmup for stretches or cool down from more intense exercise.

Body Composition Goal: Try to focus on muscle strengthening in areas that are “weaker” on my body.

Specific Objectives:

1. Try to build more muscle in my arms, especially focusing on my weaker arm and safely building up muscle.

2. My core is weaker than I’d like as someone who sits a bit too much, so my focus is on core building activities.

3. I have nice legs, but I’d like a more toned thighs and glutes. Start planning routines to focus on these areas.

Signature Megan Malovich Today’s Date 1/27/21