Fit & Lean

HIITACADEMY Goal Setting Worksheet

Goal setting is critical to your success. Your achievements are important

to us and we want to equip you with the right tools to get it done. This goal
worksheet is one of those tools.

This process is more than passively writing a goal. This is a five step worksheet
that is simple and effective. It also includes a bonus question for you once
you’ve completed your goal.

At the end of the exercise you will have your own personal road map to get the
results that you want. It will be something that you have and you can always
come back to it when you need it. Once you write this down, hold yourself
accountable and make it happen!

Read through the steps and descriptions then answer the questions. You’re that
much closer to where you want to be by doing so.

Goal Specificity
Start with your specific goal. Most people run into trouble when they are too vague
with what they want to achieve. For example, if you want to lose weight, write how
much weight you want to lose, such as 10 lbs. To make your goal stronger, write
when you want to achieve your goal. Take a moment to visualize what you really
want and be completely honest with yourself. You can be as realistic or idealistic as
you want. Just be clear.

1. What is your specific goal that you want to accomplish?

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© 2015 HIITACADEMY.COM 1
 Fit & Lean
HIITACADEMY Goal Setting Worksheet

Goal Connection
Connect with the reason behind your goal. Figure out why this goal is important to
you. When you find the reason hold on to it and let it propel you forward through the
following weeks.

2. Why is it important that you reach this goal?

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The Action Plan

There’s a famous quote that goes,”If you fail to plan, you plan to fail”. We all need
goals but it’s the action that gets it done. Figure out what you need to get reach your
goal. That could mean changing your diet up a little bit, planning when you’re going
to work out, preparing meals or deciding whether or not you’ll need to utilize the
bonus days to get a little extra exercise in. Plan the steps then take action.

3. How will you get there?

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 Fit & Lean
HIITACADEMY Goal Setting Worksheet

Know Your Obstacles

As much as we want to have a perfect road ahead of us, things will get in the way.
Define what your biggest obstacles will be. Take it one step further and know how
you’ll deal with them before they happen.

4. What will be some of the obstacles for you getting what you
want and how will you overcome them?

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Track Your Progress

When you plug in a destination into a GPS it tells you where to go and it tracks your
movements so that you may correct course when needed. The same goes for goals.
It’s easy to get lost along the way if you don’t know where you are. You’ll decide how
you want to track your progress whether that’s through photos, a scale, a food log,
body fat caliper or a combination of two or more. Use constant tracking to keep you
on the right path.

5. How will you track your progress throughout the process?

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© 2015 HIITACADEMY.COM 3
 Fit & Lean
HIITACADEMY Goal Setting Worksheet

BONUS!

Deciding How to Continue after Completion

One of the best things that you can do for yourself is to use momentum to figure out
how you will continue once you’ve gone through the Fit & Lean guide. Reflect on
your accomplishments and ask yourself where you want to go from here. You may
want to repeat the process and refine your results. Either way, keep your momentum
going. Fitness is a lifelong journey, how you continue after you’ve reached a goal is
up to you, but we implore you to continue regardless.

6. What will you do now that you’ve attained your goal?

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© 2015 HIITACADEMY.COM 4