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Getting Started: Fitness

Keep your fitness goals on track with My SMART Goal Sheet,
My Activity Calendar and My Activity Log.

Here’s how:
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 et Personal Goals. Use the My SMART Goal Sheet to set goals that
1. S
are specific, measurable, achievable, relevant and timely.

2. Plan Your Activity Calendar. Make a plan to keep active every day.
Focus on fun by trying new activities.

3. Record Your Progress. Keep a record of your activities every day.

Review your plan in more detail with a personal trainer.

Call 1-800-SCRIPPS (1-800-727-4777) to schedule an appointment.

*Always consult your physician prior to beginning an exercise program. This activity program may not
be appropriate for everyone, talk to your doctor about what types of exercises are safe for you.
**This calendar is intended to be an example of how to incorporate activity and goal setting into your daily
routine. Activities may be modified and adjusted according to individual goals, baseline fitness levels and
personal schedules
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My SMART Goal Sheet

today’s date: _____________ target date:______________ start date: ______________ date achieved: _____________

goal : _________________________________________________________________________________________
A healthy lifestyle can help me thrive throughout my life. Making healthy choices is not always easy, however, it can be
______________________________________________________________________________________________
hard to find the time and energy to exercise regularly or prepare healthy meals. Our efforts will pay off in many ways and for the rest.
______________________________________________________________________________________________

Verify that your goal is smart:

Specific: What exactly will you accomplish?

__________________________________________________________________________________________________
__________________________________________________________________________________________________
I want to achieve a healthy lifestyle.
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M easurable: How will you know when you have reached this goal?
__________________________________________________________________________________________________
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When my heart and lung health improve, I have more energy to tackle daily chores.

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Achievable: Is achieving this goal realistic with effort and commitment? Have you the resources
to achieve this goal? If not, how will you get them?
__________________________________________________________________________________________________
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If I work hard and consistent in this, I can accomplish my goal.

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Relevant: Why is this goal significant in your life?

__________________________________________________________________________________________________
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This goal is worth working hard because I can make myself healthy and fit.
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Timely: When will this goal be achieved?

__________________________________________________________________________________________________
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By the end of the semester.
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 My Activity Calendar
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month : __________________________

sunday monday tuesday wednesday thursday friday saturday

Friends & Family Focus on Fitness Build Strength Focus on Fitness Change it Up! Focus on Fitness Keep Moving

__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Family Time!
__________________________ Basic Lunges
__________________________ Heel Kicks
__________________________ Jog in place
__________________________ Basic lunges
__________________________ Heel kicks
__________________________ Basic lunges
__________________________
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Skip in place
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ __________________________
Squat jumps
__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Friends & Family Focus on Fitness Build Strength Focus on Fitness Change it Up! Focus on Fitness Keep Moving

__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Family Time!
__________________________ Basic lunges
__________________________ Heel kicks
__________________________ Jog in place
__________________________ Basic lunges
__________________________ Heel kicks
__________________________ Basic lunges
__________________________
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Skip in place
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Squat jumps
__________________________
__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Friends & Family Focus on Fitness Build Strength Focus on Fitness Change it Up! Focus on Fitness Keep Moving

__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Family Time!
__________________________ Basic Lunges
__________________________ Heel kicks
__________________________ Jog in place
__________________________ Basic lunges
__________________________ Heel kicks
__________________________ Basic lunges
__________________________
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Skip in place
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Squat jumps
__________________________
__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Friends & Family Focus on Fitness Build Strength Focus on Fitness Change it Up! Focus on Fitness Keep Moving

__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

Family Time!
__________________________ Basic lunges
__________________________ Heel kicks
__________________________ Jog in place
__________________________ Basic lunges
__________________________ Heel kicks
__________________________ Basic lunges
__________________________
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Skip in place
__________________________ Squat jumps
__________________________ Jump and twist
__________________________ Squat jumps
__________________________
__________________________ __________________________ __________________________ __________________________ __________________________ __________________________ __________________________

n Friends & Family: n Focus on Fitness: n Build Strength: n Focus on Fitness: n Change it Up!: n Focus on Fitness: n Keep Moving:
Make physical activity Use these days to A few strengthening Use these days to Try a new activity at Use these days to Spend extra time
fun and rewarding by focus on an activity exercises a week will focus on an activity least once a week, focus on an activity cleaning your home,
making at least one you identified in your help you stay strong you identified in your such as yoga, Zumba you identified in your gardening or shopping
activity a week social. SMART Goal Sheet. and independent. SMART Goal Sheet. or swimming. SMART Goal Sheet. or washing your car.
My Activity Log
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week : ___________________________

date activity workout comments:

Basic routine Keep joints, tendons, and ligaments flexible, which makes it easier to move around and
Squat decreases your chance of falling

Sit-ups Help relieve stress and anxiety.

Jump and twist

Arms workout Increase energy and endurance.

Jumping jack

Squats Regular exercise increases our overall level of fitness, which in turn boosts our
Sit-ups immune system

Cardiovascular workout Cardio helps lower our blood pressure by reducing the levels of bad cholesterol and
raising levels of good cholesterol.

Jump and twist Help maintain a normal weight by increasing your metabolism.
Jumping jack

Cardiovascular workout