Sample Goals Worksheet

Name             Paige                 Date    1/1/2006

My long-term goal is to:

Lose 10 pounds to bring my weight from 160 to 150

I plan to reach this goal by:

In 12 weeks or by April 1, 2006

I'll do the following to reach my goal:

Doing cardio exercise at least 3 days a week for 30 or more minutes                                                                       
Do a total body strength training program 2 days a week using free weights                                                     
Using a pedometer and trying to get 10,000 steps each day            
Cutting 300-500 calories from my diet each day and tracking my eating habits                                 

I'll track my progress by:

Weighing myself every week and recording my weight                                                                                                                          
Recording my starting circumference measurements and taking new measurements every 4 weeks       

My reward for reaching my goal will be:

A weekend trip to Vegas