My ultimate goal is: My aims this week My potential danger areas Try to do too much too soon Work too hard (too intense) Forget that frequency & active habits are key (not intensity) Have an all-or-nothing approach Forget about what I’ve already achieved Lose motivation if I miss a session Too busy Too tired Panic! Feel unfit Bad weather TV Dark evenings Friends, family Other: Build in some new activity Identify my favourite activity Increase my favourite activity Develop foot-out-of-the-door motivation & memory joggers Plan my week’s activity Make an activity appointment with myself Develop active habits (same time, same place) Reduce time spent being sedentary (watching TV/using computer) Get on the bus one stop later each day Increase intensity while maintaining time & frequency Use the stairs (instead of the lifts or escalators) Other: My daily goals Walk for minutes each day Walk miles each day Do activity DVD/Wii Fit for minutes each day Other: My weekly goals Walk for hours this week Walk miles this week Do activity DVD/Wii Fit for hours this week Other: Achieve ..... x 5 min sessions towards my award Achieve ..... x 10 min sessions towards my award Achieve ..... x 15 min sessions towards my award Strategies for protection from these dangers Link exercise to a meaningful activity, eg walking the dog (briskly!) Start small – 5 minutes is better than none Be flexible with myself Reduce intensity to a comfortable level & increase time & frequency Make it something I enjoy Meet up with a friend, make an activity date Commit to a long-term plan, nice & steady over time Other: weekly F.I.T. log Frequency. Intensity. Time Achieve one week towards my: Bronze award Silver award Gold award Group Name Week Lifeline please turn over... tue wed mon
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My ultimate goal is:
My aims this week My potential danger areas Try to do too much too soon Work too hard (too intense) Forget that frequency & active habits are key
(not intensity) Have an all-or-nothing approach Forget about what I’ve already achieved Lose motivation if I miss a session Too busy Too tired Panic! Feel unfit Bad weather TV Dark evenings Friends, family Other:
Build in some new activity Identify my favourite activity Increase my favourite activity Develop foot-out-of-the-door motivation
& memory joggers Plan my week’s activity Make an activity appointment with myself Develop active habits (same time, same place) Reduce time spent being sedentary
(watching TV/using computer) Get on the bus one stop later each day Increase intensity while maintaining time
& frequency Use the stairs (instead of the lifts or escalators) Other:
My daily goals Walk for minutes each day Walk miles each day Do activity DVD/Wii Fit for minutes
each day Other:
My weekly goals Walk for hours this week Walk miles this week Do activity DVD/Wii Fit for hours this week Other:
Achieve ..... x 5 min sessions towards my award Achieve ..... x 10 min sessions towards my award Achieve ..... x 15 min sessions towards my award
Strategies for protection from these dangers Link exercise to a meaningful activity,
eg walking the dog (briskly!) Start small – 5 minutes is better than none Be flexible with myself Reduce intensity to a comfortable level &
increase time & frequency Make it something I enjoy Meet up with a friend, make an activity date Commit to a long-term plan, nice & steady
over time Other:
weeklyF.I.T. logFrequency. Intensity. Time
Achieve one week towards my: Bronze award Silver award Gold award
Group
Name
Week
Lifeline
please turn over...
tue
wed
mon
11/1
4
Intense
Moderate
Gentle
Number of
15 min sessions
Number of
10 min sessions
Number of
5 min sessionsactivitythis week 's
Did I achieve my goals? YES / NO How I feel about my achievements:
What key thing do I want to repeat?
What stopped me from achieving my goals?
Total activity this week:
Gold award10 x 15 or 5 x 30 minutes per week over 5 days or more, maintained for 8 weeks. (Includes 2 muscle strengthening activities.)
Bronze award45 minutes per week (spread over at least 3 days in 5, 10 or 15 minute blocks) maintained for 4 weeks.
Silver award6 x 15 minutes or 3 x 30 minutes per week spread over 3 days or more, maintained for 4 weeks.
Platinum awardWhen active living is a lifestyle!
How long? (minutes)
Unplanned
Planned
day 1
day 2
day 3
day 4
day 5
day 6
day 7
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