fit-weekl-log.pdf
TRANSCRIPT
8/14/2019 FIT-Weekl-Log.pdf
http://slidepdf.com/reader/full/fit-weekl-logpdf 1/2
F.I.T.weekly
log Frequency Intensity Time
Name: Group: Lifeline %
Achieve one week towards my:
n Bronze award nSilver award nGold award
n Build in some new activity
n Identify my favourite activity
n Increase my favourite activity
n Develop foot-out-of-the-door motivation& memory joggers
n Plan my week’s activity
n Make an activity appointment with myself
n Develop active habits (same time, same place)
n Reduce time spent being sedentary (watching TV/using computer)
n Get on the bus one stop later each day
n Increase intensity while maintaining time & frequency
n Use the stairs (instead of the lifts or escalators)
n Other: ..............................................................................................................
...............................................................................................................................
n Try to do too much too soon
n Work too hard (too intense)
nForget that frequency & active habits are key(not intensity)
n Have an all-or-nothing approach
n Forget about what I’ve already achieved
n Lose motivation if I miss a session
n Too busy n Too tired nPanic!
n Feel unfit n Bad weather nTV
n Dark evenings n Friends, family
n Other: ..............................................................................................................
..................................................................................................................................
My potential danger areas
n Link exercise to a meaningful activity,eg, walking the dog (briskly!)
n Start small - 5 minutes is better than none
n Be flexible with myself
n Reduce intensity to a comfortable level& increase time and frequency
n Make it something I enjoy
n Meet up with a friend, make an activity date
n Commit to a long-term plan, nice & steady
over time
n Other: ..............................................................................................................
................................................................................................................................
Strategies for protection from these dangers
n Walk for .................. minutes each day
n Walk .................. miles each day
n Do activity DVD/Wii Fit for .................. minutes each day
n Other: .................................................................................................................
...................................................................................................................................
...................................................................................................................................
n Walk for .................. hours this week
n Walk .................. miles this week
n Do activity DVD/Wii Fit for .................. hours this week
n Other: .................................................................................................................
...................................................................................................................................
..................................................................................................................................
n Achieve .......... x 5 min sessions towards my award
n Achieve .......... x 10 min sessions towards my award
n Achieve .......... x 15 min sessions towards my award
My daily goals
My weekly goals
My aims this week
My ultimate goal is: .......................................................................................................................................................
............................................................................................................................................................................................................
............................................................................................................................................................................................................
............................................................................................................................................................................................................
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thisweek’s
activity
S u n
S a t
F r i
T h u
W e d
T u e
M o
n
U n p l a n n e d
P l a n n e d
I n t e n s e
* M o d e r a t e
G e n t l e
N u m
b e r o f
1 5 m i n s e s s i o n s
N u m
b e r o f
1 0 m i n s e s s i o n s
N u m
b e r o f
5 m i n s e s s i o n s
H o w l o n g ?
( m i n u t e s )
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
n n n n
Total activity this week:
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? ................................................................................................................................................
.................................................................................................................................................................................................................................................................................................
.................................................................................................................................................................................................................................................................................................
Gold standard10 x 15 minutes or 5 x
30 minutes per week
maintained for 8 weeks,
which includes 2 muscle
strengthening activities.
Bronze standard45 minutes per week
(spread over at least 3
sessions in 5, 10 or
15 minute blocks)
maintained for 4 weeks.
Silver standard6 x 15 minutes or
3 x 30 minutes per
week maintained
for 4 weeks.
Platinum
standardWhen active
living is a
lifestyle!