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Practice It: Create a Weekly Activity Plan

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At the beginning of the week, create an activity plan to help you reach your goals. Start by identifying your goals for the week. Based on your goals, write down when you are going to exercise and what you are going to do. If something comes up that keeps you from exercising on one of your selected days, try to find another day (or time) as a make-up. Having a routine is important but so is the ability to adapt your schedule as needed.

EXAMPLE ACTIVITY PLAN: LAURA

Goal for the week: 2 days of cardio, 1 day of strength training, squeeze in stretching when I can.

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Planned Activities

What?

 

Walk

Weights

 

 

Spin Class

 

How much?

 

15 mins

Arms 2 sets

 

 

45 mins

 

When?

 

Lunch

After work

 

 

9 a.m.

 

With who?

 

Jessica

 

 

 

 

 

Accomplished Activities

Did it?

 

No

Yes

Stretch

 

Yes

Stretch

When?

 

 

Thursday

a.m.

 

9 a.m.

p.m.

How much?

 

 

Arms, 2 sets

10 mins

 

45 mins

10 mins

With who?

 

 

 

 

 

 

 

How was it?

 

 

Hard!

Felt good

 

Fun!

Relaxing

 

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EXAMPLE ACTIVITY PLAN: Erik

Goal for the week: 1 day of cardio, 1 day of strength training, 1 day of stretching

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Planned Activities

What?

 

Walk

 

Resistance

 

 

Yoga

How much?

 

30 mins

 

Legs, 1 set

 

 

30 min

When?

 

After Dinner

 

After Work

 

 

11 a.m.

With who?

 

Husband

 

 

 

 

Julie

Accomplished Activities

Did it?

 

Yes

Yes - Walk

Yes

 

 

Yes

When?

 

After Dinner

After Dinner

After Work

 

 

11 a.m.

How much?

 

15 min

20 min

Legs, 2 sets

 

 

30 min

With who?

 

Husband

Dog

 

 

 

Julie

How was it?

 

Nice

Bonus!

Not too bad

 

 

Relaxing

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