GOAL SETTING AND FITNESS TIPS FOR YOUR SUCCESS WORKSHEET!                                     

1.      Start small.   Don't try to do it all the first day!   Start adding small changes to your routine. Stairs instead of elevator. Park on far edge of parking lot when you go to the store or mall.   Park a block away.   Walk in place or take a walk within 30 minutes of eating, just a very light activity will rev up your metabolism.

List activities you could easily add to your daily routine: ___________________________

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List days/times that you can spend in prayer & reading the bible: ____________________

_____________________________________________________________________________________ (even if it’s only a few minutes, or while do you do other tasks such as housework, cooking, driving, gardening, etc.-  carry“scripture cards”- your favorite bible verses on index cards -in your purse or car.)

2.    Find an activity that suits you and you enjoy.   If you don't enjoy what you are doing, you will lose interest and get discouraged.    

Make each workout  a reward, which will encourage you to look forward to your next one.

What activities do you enjoy?________________________________________

3. Knock down barriers. Write notes to remind you it's exercise day. Set out your workout clothes. If phone calls might interrupt you and keep you from your workout, turn on the answering machine (or turn-off your phone). Be aware of your barriers and eliminate them.

4. Develop plan B.   Decide what you will do on days that you can't complete your regular workout.   Gardening, washing your car, raking leaves, or shoveling snow are great activites. Three 10 minute walks can be as effective as one 30 minute walk.

 What is your plan B?

On exercise____________________________________________________

 What is your plan B?

On prayer and bible study___________________________________________

 5. Build your energy. Find short, energy-boosting activities that you can do when you feel fatigued.   Easy stretching, swinging a tennis racket or golf club, jumping rope, deep breathing, & focus on God with or without movement.

What other ideas do you have?_______________________________________

6. Eat for power.   Never  skip meals. Five small, nutritious meals will give your body constant energy. Favor real foods, ie. Foods with high fiber, protein, minerals, vitamins.  Drink 8-10 glasses of water a day (sometimes you will actually feel like you are hungry when you are low on water!).   High protein foods take more energy to digest (hence burn more calories). Carbohydrates are good to eat before you work out, since they are your body's "gasoline".

What are some foods that are "real" that you enjoy ?___________________________

_____________________________________________________________________________________

How can you incorporate them into your diet ?_____________________________________

7. Get support.   Friends, co-workers, family are great support people. Workout buddies can also really help to keep you motivated. Class participation is a great boost when you feel un-motivated or discouraged.   What will encourage you and keep you going?  ________________________________________               

Don’t GIVE UP!   Remember, even a little bit is better than nothing! The little things do count!

Without a goal, self-discipline is nothing but self-punishment --  we need to make a plan with goals.  Make your #1 goal to please God,  this means being flexible and following God’s will, even when your initial plans are different!  God’s plan for your life is the BEST plan. 

Have faith and trust that God knows what is best for you when setting your goals.  God wants us to be whole in mind, body and spirit and he wants our life to be BALANCED!   Always focus on Jesus and His will in our life.  Use God’s will-power, not yours!  Each of us is different and uniquely made and our creator will give us different assignments concerning decisions on health, diet and exercise according to our own abilities and requirements.

God gives us FREE choice and when we make poor choices, we must suffer the consequences --- when we don’t take care of our bodies, we will also suffer consequences.  When we do take care of our bodies, we will receive the blessings, physically and spiritually.  Your spirit will be glad because you have pleased God by taking care of the Holy Spirit’s temple!

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