PSYCHNYC

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Ziplining - Costa Rica July 2008


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Reasons for change:
1. To firm and tone my body
2. To become a better runner
3. To feel healthy

GOALS FOR DECEMBER 14, 2008

Strength:

1. Goal: Increase number of pushups
I will do 12 pushups by December 14.
Evaluation: I will do pushups to fatigue one time every
two weeks on Thursdays

2. Goal: Strength train independently
I will do a weeks worth of ST on my own hitting all major
muscle groups
Evaluation: Ability to ST on my own

3. Goal: Increase flexibility
I will attend Yoga/pilates 1 time per week consistently.
I will be consistent in Yoga/pilates class.
Evaluation: Exercise schedule every two weeks

Speed:

1. Goal: Run faster
I will increase my 1 mile running time.
I will run the Partner 10K in 48 minutes.
I will run a practice 5K in 22 minutes
I will run 2 NYRR races at this pace
Evaluation: Running time

2. Goal: REV consistently
I will take 1-2 REV classes per week. I will be consistent
in REV classes
Evaluation: Exercise schedule

Fuel:

1. Goal: Binge free (eat/drink responsibly. I will eat when I
am hungry and stop when I am full)
I will go 21 days binge free
Evaluation: calendar, Weight, BMI, BF %, measurements

Body Image:

1. Goal: See definition in thighs, arms, abs
I will wear a sports bra to run the Partner 10K on
December 14
Evaluation: I will take a front/back picture one time per
month

2. Goal: Attention
I will go out without boyfriend one time per month
Evaluation: Calendar

Motivation & Consistency:

1. Goal: Enjoy my mornings.
I will get up between 6-7 am in order to be productive in
the morning.
Evaluation: Wake-up time

2. Goal: Evaluate progress
I will evaluate progress toward my goals weekly, every 2
weeks, monthly
Evaluation: Charts, graphs, etc

3. Goal: Plan exercise and food schedule for the week
I will plan exercise and food consumption each week on
Sunday
Evaluation: Exercise/food plans




Member Since: 5/23/2006

Fitness Minutes: 3,869

My Goals:
Short-term goal: 3 weeks
125 lbs
BF 8+ days


Evaluation plan:
Long term plan:
1. Baseline: I will assess my current fitness level
# push-ups
1 mile run
Pictures (front/back)
Weight
BMI
Measurements (arms, thigh, hips, abs, chest)

2. I will evaluate my plan weekly and monthly and revise goals based on progress.
Weekly: Weigh myself (Thursday), BF calendar
Every two weeks: Pushups, yoga/pilates schedule, REV schedule,
Monthly: Compare pictures, BMI, measurements, pictures
December 14: ST on my own, 2 NYRR races, 5K, 10K



My Program:



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