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