TRIM

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TRIM FIT Club 2007

• Goal-setting

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Goal-setting Steps

• Step 1 Setting out your goals
• Define your goals carefully. Take time to think
  about what your goals are.
• Eg. My goal is to lose 5 kg at the end of this
  year.

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Goal-setting Steps

• Step 2 Fine-tuning your goals
• Redefine your goals in terms of a series of
  smaller goals or milestones that need to be
  accomplished so that the bigger goal can be
  achieved.
• Eg. Losing 0.5 kg or 1 kg per month in order to
  achieve at least 5 kg over the course of the year.

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Goal-setting Steps

• Step 3 Setting out a time frame
• Design a time frame within which to accomplish
  your goals
• Eg. I will attend TAF recess sessions REGULARLY.
• During the weekends, Ill cycle for at least 30
  mins at the beach on Saturday afternoons and swim
  10 laps at the pool on Sunday mornings.

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Goal-setting Steps

• Step 4 Assessing the game plan
• Look at your action plan now. How realistic have
  you been? Do you have the time to accomplish all
  your minor milestones?
• Is it necessary to revise the plan?
• Eg. Hey Ive got to attend church on Sunday
  mornings, Ill swim in the afternoon then

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Goal-setting Steps

• Step 5 Motivate with reward
• Every time you accomplish a milestone, reward
  yourself and enjoy it!
• Eg. If you have been abstaining from fast food
  for one whole month, reward yourself by having
  one fast food meal.
• If you have been consistently following your plan
  for one whole month, give yourself the weekend
  off to relax and enjoy.

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Goal-setting Steps

• Step 6 Assess, Revise, Then Assess again, Revise
  Again
• Why? Because you are a growing teenager and your
  dreams and aspirations change all the time.
• Eg. I feel fitter and stronger now, so cycling
  for 30 mins is too easy, so Ill cycle for 1 hour
  on Saturdays from now on.
• I find that doing 3 sets of 10 push ups is too
  easy. Ill increase the repetitions to 15-20 for
  every set.

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Goal-setting Steps Proposed Weekly Plan
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Reference

• Healthy Well and Wise by Michael Chia, Leong Lai
  Keun and Quek Jin Jong (2001)