FIT 316 Health & Fitness Goals: 2016
Purpose: The purpose for any health and fitness program is to help enhance stamina and
energy, increase body strength and improve overall health.
If you are under the care of a physician, or have health issues that may hinder or prohibit you
from performing physical activities, please consult with your healthcare provider before
beginning any workout program. Always use common sense in starting a fitness program.
1. Find a long-term, workable health and fitness program that is goal-oriented, which will
work for you and your schedule. You may use the suggested fitness programs that we
have included here, or you may develop your own.
2. Commit to a lifestyle change in health and fitness – not just a 30, 60 or 90 day intense
program that has no future beyond a short time frame. Your commitment to any fitness
program should be to maintain a 90%+ participation rate. In other words, stick with it!
3. Make every workout, exercise and repetition count! You should never just go through the
motions to get done and check another thing off the “To Do List.”
4. Establish long-term goals – where you want to be a year from now; along with short term
goals (six months, 3 months, 1 month, etc.) which will prove to be sign posts on the road
to success. Be realistic, yet challenging. Keeping a calendar or chart marking goals and
progress will help keep you accountable and provide a measurement of success. These
can be in various areas:
Fitness Exercise Workout Levels: These can be in terms of repetitions, weights, time
or progression. Long-term goals broken down in smaller increments will give you
something to focus on everyday. You will need to have a sense of accomplishment
along the way to reaching long-term goals.
Measurements: Weight loss alone is not an indication of an improvement in health.
Even though weight loss is important and will positively affect overall health,
measurements will give you a better picture of where you are. You will be able to tell
with a drop in clothes’ sizes, but regular measurements in certain areas such as waist,
legs, torso, chest, etc. will be helpful. You may have an increase in measurements in
some areas and a decrease in others. Remember that the purpose and goal is not to
win a swimsuit competition, but to be healthy – and this is part of it.
Weight: Because muscle weight is more dense and will actually weigh more, you can
lose fat weight and yet still not lose a lot of weight initially, since you are building
overall muscle in your body. The good news is that muscle will burn more calories
than fat, so the more muscle you have, the more calories your body will burn in
maintenance. Over the long term, you will lose body weight as you consistently
engage in an effective workout program.
Nutrition: Body weight includes muscle and fat weight, but it also includes water
weight and general stuff that your body has a hard time processing. Therefore, along
with a good workout program, you may need to make some lifestyle changes in your
eating habits. A couple of rules of thumb that will help you lose the excess weight:
Take an inventory of what you are eating and how much you are eating. You may find
out quickly the reason for unwanted weight gain, or the difficulty you are experiencing in
losing that unwanted weight.
Learn to read and understand nutrition labels. You do not have to be a nutrition guru or
fanatic, but a general knowledge and understanding of nutrition will help you to improve
your health. There are some sound books and materials available on the market to help
you with this area.
Eat a balanced diet with the correct portions of proteins, natural fats and
Drink more water and less of the other stuff. Water helps flush out excess sodium and
other toxins that build up in your body. It also keeps you from retaining a lot of water
due to your body going into dehydration mode. It is best to drink water throughout the
day, rather than a lot at one time. Too much water intake in a short amount of time can
overload your organs trying to process so much at once.
Avoid a lot of processed foods as much as possible. It is impossible to avoid these
altogether, unless you live on a farm. But the more processed your food is – the more
human hands and machines it had to pass through to get to you – the more additives it
will contain. Your body doesn’t always know what to do with these processed additives.
Try to substitute more natural foods – particularly in snacks. Again, use common
sense. It is not necessary to go to extremes in this area.
Avoid “nervous eating.” This is eating comfort foods during times of stress and
anxiety. It is easy to go through half a bag of chips when the chips are down. Natural
food will not bring peace to your life. Peace is a spiritual fruit, not a cupcake.
Avoid sugar substitutes as much as possible. Some sugar substitutes are questionable
in how they may negatively affect your body. There are some sugar substitutes which
may be acceptable.
5. Write down your goals and hold yourself accountable by recording the results as you
go. Invite others with similar goals to team up with you. That extra level of
accountability, along with someone to encourage and rejoice with you when you meet
your goals, will help you greatly.