Get your physique in gear by setting goals, making plans, and taking action! Setting realistic goals for your fitness program will keep you motivated and help you reach your goals. It's as easy as one, two, three -

Set Short-Term and Long-Term Goals

Short-term goals (one to two weeks) and long-term goals (four to six months) serve as targets to reach and keep you motivated.

A short-term goal could be as simple as feeling good physically and mentally or using a cardio machine non-stop for 20 minutes. Losing ten pounds in six months or bumping up your cardio to 60 minutes may be your long-term goal. Write your goals down and keep them handy. Review them each time you need to reinforce your commitment. Give yourself credit for your achievements no matter how big or small. A sense of accomplishment keeps you motivated.

Decide what type of exercise is right for you. Whether the goals you established are to lose weight, increase endurance or to feel good
and have more energy, the workouts need to fit. If they don’t, your motivation and enthusiasm for your fitness program will wane faster than you can say “Can I get fries with that?” Choose exercises that are enjoyable and appropriate for you. Do you love to dance? Find a Zumba class and give it a try. Why force yourself to stay on a treadmill if you long to feel the wind in your hair outside on your bike?

Your plan should include cardiovascular activities and strength or resistance training. Cardiovascular increases your heart rate, strengthens
heart and lungs and burns calories. Start with five or ten minutes per day and work up to increasing your
time each week as your strength increases. Choose from activities like walking, biking, swimming, water aerobics, dance classes, jogging or
the Elliptical Trainer.

Resistance Training is equally important to your overall fitness program, but you don’t need to work
out like the Incredible Hulk to reap the benefits. Strength and resistance exercises can be done with resistance bands, machines or
free weights or by doing push-ups, sit ups, lunges and squats. These exercises increase metabolism, improve balance, increase strength of
muscles and connective tissues and decrease risk of coronary disease and osteoporosis.

Executing Your Plan

The transformation to a new, vibrant and energetic

you has begun. Have fun and go for it. Stay disciplined, stay motivated and surround yourself with
people who support your efforts. Be sure you are exercising for the right reasons and that your goals are not to please others. This
is for you and your primary goal should be better health. Good looks are a byproduct of good health. If you are healthy on the
inside, then it will show on the outside!

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