Life and Fitness Magazine
Personal Fitness Contract & Schedule
Are you serious? Put it in writing!
Fitness experts say you’re much more likely to stick to a workout routine if you put it in writing. One good way to do this is to make a contract with yourself. Just print out this page and fill in the blanks. Then post the contract on your fridge or notice board so you can look at it every day for inspiration.
Involve someone else. You’re likelier to stick to your training schedule if you have a workout partner. If you can’t find a friend who’ll go to the gym with you regularly, at least have someone check in with you every week. Whoever you name here should also sign your contract (below) and get a copy of it.
My Fitness Partner is: __________________________________
Forgetting isn’t a good excuse! It’s easy to forget a new routine, especially if you work out alone. So mark your calendar, enter it in your mobile phone, diary, PDA or computer, set your alarm, or enlist a friend to call you — whatever it takes!
My goals: 1. ________________________________________________________________________________
Keep it reasonable. If you’ve never run before, don’t plan to run a marathon two months from now.
· Pick a SMART goal. Rather than resolving to “outrun Sonia O Sullivan,” aim to accomplish a SMART goal — like being able increase your running distance by 25% by the end of summer.
· Try to keep it balanced. Even if you’re training for power and distance in your golf swing, you’ll want to add some cardio and flexibility training to your workout — try yoga, it’s good for stress relief, too.
My reminder system:
· Treat yourself along the way to your ultimate goal. For example, every week you keep your workout schedule, put €5 in a jar for that new gadget that you’ve been wanting. You’ll feel like you’re making progress.
· Pick a guiding light. Missing a few days or weeks doesn’t mean you have to give up. When you feel discouraged, thinking of a personal hero or reading something inspirational you can help you regain your resolve. Here’s an example: “We can do anything we want as long as we stick to it long enough.” — Helen Keller
· Get the go-ahead from your doctor. If you’ve never worked out before, if it’s been longer than a year, or if you have any health concerns, please contact your doctor to discuss your plans.
· Start slowly and build up. To avoid hurting yourself or getting discouraged, start out by walking and move up to running when you’re ready. The same applies to other activities.
· Keep it regular. Schedule regular days and times work out, even if it’s only for ten minutes. Take your workout seriously, like a job, and don’t stand yourself up. You’ll start to see results after a few weeks of exercising consistently.
· Consider your personality and lifestyle. Be creative and have fun. If you get bored easily, join a dance class or kick boxing gym instead of running. If you have kids take them for a hike instead of watching a movie together.
Your signature: _______________________________________________________ Date: __________________________
Witness: _____________________________________________________________ Date: __________________________