At the beginning of the week, create an activity plan to help you reach your goals. Start by identifying your goals for the week.
Based on your goals, write down when you are going to exercise and what you are going to do. If something comes up that keeps you from exercising on one of your selected days, try to find another day (or time) as a make-up. Having a routine is important but so is the ability to adapt your schedule as needed.
Example Activity Plan: Laura
Goal for the week: 2 days of cardio, 1 day of strength training, squeeze in stretching when I can.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Plan: | Walk | Weights | Spin class | ||||
| How much? | 15 mins | Arms, 2 sets | 45 min | ||||
| When? | at luck | after work | 9 AM | ||||
| With who? | Jessica | just me | local class | ||||
| Completed: | none | Arms, 2 sets | stretched | whole class | stretched | ||
| How was it? | Hard! | felt good | Fun! | relaxing |
Example Activity Plan: Erik
Goal for the week: 1 day of cardio, 1 day of strength training, 1 day of stretching
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Plan: | Walk | Resistance | Yoga | ||||
| How much? | 30 mins | Legs, 1 set | 30 min | ||||
| When? | after dinner | after work | 11 AM | ||||
| With who? | husband | dog | Julie | ||||
| Completed: | Walk 15 min | Walk 20 min | 2 sets | full class | |||
| How was it? | Nice | Bonus! | Not too bad | Relaxing |
