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Personal Fitness Program Plan and Contract

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Submitted By princess61376
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Personal Fitness Program Plan and Contract
A. I, am contracting with myself to follow a physical fitness program to work toward the following goals:
Specific or short term goals
1. Reduce my time from a 10 minute mile to a 5 minute mile
2. Increase burpees able to complete from 10 to 15
3. Increase plank time from 30 seconds to 1 minute
4. Lose 20lbs in by May 13, 2013
General or long term goals
1. Reach and maintain a healthy body weight and BMI
2. Complete a 5K
3. Reduce risk for preventable obesity related conditions
4. Improve self-esteem and confidence
B. My program plan is as follows: Components Frequency
Activities CRE MS ME F BC Intensity Duration M T W Th F Sa Su

Crossfit X X X X X 70-90% 60 min X X X

Jogging/walking or swimming X X 55-70% 60 min X X X

Yoga X X X X 50-60% 30 min X X

C. My program will begin on March 11, 2013. My program includes the following schedule of mini goals. These mini goals are “stepping stones” for me to achieve one of my main goals from Section A. For each step in my program, I will give myself the reward listed.
MINI GOAL DATE REWARD
Complete 2 full weeks of program March 25, 2013 5 new songs on ipod
10lb loss March 31, 2013 New workout outfit
Complete 3 miles April 5, 2013 New running shoes
25 burpees May 13, 2013 New yoga mat
D. My program will include the addition of physical activity to my daily routine (such as walking to class):
1. Take stairs instead of the elevator
2. Park farther away from the entrances
3. Go dancing once a week
E. I will use the following tools to monitor my program and my progress toward my goals:
Workout of the day journal book that I can log my workouts and track my progress.

I sign this contract as an indication of my personal commitment to reach my goal.

March 08, 2013

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