1 of 4 Getting Started: Fitness - Scripps Health
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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.
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Here's how:
1. S et Personal Goals. Use the My SMART Goal Sheet to set goals that 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.
*A lways 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: _________________________________________________________________________________________ ______________________________________________________________________________________________ ______________________________________________________________________________________________
Verify that your goal is smart:
Specific: What exactly will you accomplish?
__________________________________________________________________________________________________ __________________________________________________________________________________________________ __________________________________________________________________________________________________
Measurable: How will you know when you have reached this goal?
__________________________________________________________________________________________________ __________________________________________________________________________________________________ __________________________________________________________________________________________________
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? __________________________________________________________________________________________________ __________________________________________________________________________________________________ __________________________________________________________________________________________________
Relevant: Why is this goal significant in your life?
__________________________________________________________________________________________________ __________________________________________________________________________________________________ __________________________________________________________________________________________________
Timely: When will this goal be achieved?
__________________________________________________________________________________________________ __________________________________________________________________________________________________ __________________________________________________________________________________________________
My Activity Calendar
s u n day Friends & Family
__________________________ __________________________ __________________________ __________________________
Friends & Family
__________________________ __________________________ __________________________ __________________________
Friends & Family __________________________ __________________________ __________________________ __________________________
Friends & Family
__________________________ __________________________ __________________________ __________________________
n Friends & Family: Make physical activity fun and rewarding by making at least one activity a week social.
m o n day Focus on Fitness
__________________________ __________________________ __________________________ __________________________
Focus on Fitness
__________________________ __________________________ __________________________ __________________________
Focus on Fitness __________________________ __________________________ __________________________ __________________________
Focus on Fitness
__________________________ __________________________ __________________________ __________________________
n Focus on Fitness: Use these days to focus on an activity you identified in your SMART Goal Sheet.
t u e s day Build Strength
__________________________ __________________________ __________________________ __________________________
Build Strength
__________________________ __________________________ __________________________ __________________________
Build Strength
__________________________ __________________________ __________________________ __________________________
Build Strength
__________________________ __________________________ __________________________ __________________________
n Build Strength: A few strengthening exercises a week will help you stay strong and independent.
w e d n e s day Focus on Fitness
t h u r s day Change it Up!
__________________________ __________________________ __________________________ __________________________
Focus on Fitness
__________________________ __________________________ __________________________ __________________________
Focus on Fitness __________________________ __________________________ __________________________ __________________________
__________________________ __________________________ __________________________ __________________________
Change it Up!
__________________________ __________________________ __________________________ __________________________
Change it Up!
__________________________ __________________________ __________________________ __________________________
Focus on Fitness
__________________________ __________________________ __________________________ __________________________
n Focus on Fitness: Use these days to focus on an activity you identified in your SMART Goal Sheet.
Change it Up!
__________________________ __________________________ __________________________ __________________________
n Change it Up!: Try a new activity at least once a week, such as yoga, Zumba or swimming.
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month: __________________________
f r i day Focus on Fitness
__________________________ __________________________ __________________________ __________________________
Focus on Fitness
__________________________ __________________________ __________________________ __________________________
Focus on Fitness __________________________ __________________________ __________________________ __________________________
s at u r day Keep Moving
__________________________ __________________________ __________________________ __________________________
Keep Moving
__________________________ __________________________ __________________________ __________________________
Keep Moving __________________________ __________________________ __________________________ __________________________
Focus on Fitness
__________________________ __________________________ __________________________ __________________________
n Focus on Fitness: Use these days to focus on an activity you identified in your SMART Goal Sheet.
Keep Moving
__________________________ __________________________ __________________________ __________________________
n Keep Moving: Spend extra time cleaning your home, gardening or shopping or washing your car.
My Activity Log
date
activity
workout comments:
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week: ___________________________
................
................
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