Q.1 In your last exercise log, be sure to note any physical improvements you have made since the initial fitness assessment was completed at the beginning of the semester. An additional comment sectio

BUILDING MOTIVATION AND COMMITMENT THROUGH ACHIEVING GOALS

Name _Ganga Adhikari_______ Date_10/20/2023____

Goals are critical to initiate change. Goals motivate behavioral change and provide a plan of action. Goals are most effective when they are:

• Well planned. Only a well-conceived action plan will help you attain your goal.

• Personalized. Goals that you set for yourself are more motivational than goals someone else sets for you.

• Written. An unwritten goal is simply a wish. A written goal, in essence, becomes a contract with yourself.

• Realistic. Goals should be within reach.

• Measurable. Write your goals so they are clear, and state specifically the objective you wish to accomplish.

• Time – Specific. A goal always should have a specific date set for completion. This date should be realistic but not too distant in the future.

• Monitored. Monitoring your progress as you move toward a goal reinforces behavior. Keeping a physical activity log periodically determines where you are at any given time.

• Evaluated. Periodic re-evaluations are vital for success. You may find that a given goal is unreachable. If so, reassess the goal. On the other hand, if a goal is too easy, you will lose interest and may stop working toward it. Once you achieve a goal, set a new one to improve or maintain what you have achieved. Goals keep you motivated.

Goals Target date to complete

1. Complete a yoga challenge, improving flexibility and mindfulness from November 1 to December 15

2. Reduce body fat percentage by 7% through a combination of regular

exercise and healthy eating. October 28 to December 10

3. Establish a consistent workout routine, aiming to exercise for at least

4 days a week for 16 weeks October 25 to February 25

For full credit, all ten blanks must be filled in:

Goals Target date to complete

1. Perform a 20-minute bodyweight workout every day

for one week October 25t—November 1

1. Drink at least 8 glasses of water every day for weeks October 24 to November 24

1. Go for a 30-minute brisk walk or jog three times this week. _ October 24 to November 2

1. Eliminate sugary snacks and desserts from my diet for

the next 10 days. November to November 14.

1. Get at least 7 hours of quality sleep every night for the next 14 days. October 23 to November 7

1. Incorporate a 5-minute daily stretching routine

for one week October 23 to October 30

1. Prepare and eat a homemade, balanced meal for dinner

every day this week. October 24 to November 3

Contract Agreement

I agree to this contract as an indicator of my commitment to achieve my goals

Name: ___Ganga Adhikari____________ Date: _10/20/2023_____________