SayPro Goal-Setting Worksheet
Purpose:
The SayPro Goal-Setting Worksheet is designed to help participants define their individual fitness goals and expectations for the 5-Day Fitness Boot Camp. This document allows both participants and trainers to clarify specific objectives, track progress, and ensure that the boot camp program is tailored to meet each participant’s unique needs. By setting clear goals, participants can stay focused, motivated, and engaged throughout the intensive boot camp experience.
Participant Information:
- Full Name: ___________________________
- Age: __________
- Gender: __________
- Email Address: ___________________________
- Phone Number: ___________________________
Section 1: Fitness Goals
1. Primary Fitness Goal
Please identify your main fitness goal for participating in the 5-Day Fitness Boot Camp:
(Check the goal that most aligns with your objectives for the boot camp)
- Increase strength
- Improve cardiovascular endurance
- Build muscular endurance
- Lose weight
- Improve flexibility and mobility
- Injury rehabilitation/prevention
- Increase overall fitness and health
- Other (Please specify): _______________________________
2. Secondary Fitness Goals
In addition to your primary fitness goal, please list any other goals you would like to achieve during the boot camp:
3. Personal Fitness Challenges
Please describe any personal challenges you are facing with regard to fitness:
4. Fitness Focus Areas
Please select the specific areas you would like to focus on during the boot camp:
- Strength training (e.g., lifting, bodyweight exercises)
- Cardiovascular fitness (e.g., running, cycling, HIIT)
- Flexibility (e.g., stretching, yoga, mobility work)
- Core and stability (e.g., abs, balance training)
- Weight loss
- Injury prevention and rehabilitation
- Mental focus and motivation
- Other (Please specify): ___________________________
Section 2: Fitness Assessment and Current Status
5. Current Fitness Level
Please rate your current fitness level on a scale of 1-10:
- 1 = Very low fitness level (sedentary, new to exercise)
- 10 = Extremely high fitness level (advanced athlete, highly active)
- Current Fitness Level: ___________
6. Current Exercise Routine
Please briefly describe your current exercise routine, including frequency, type of exercise, and duration:
7. Strength and Endurance Test Results (Optional)
Please provide any relevant strength, endurance, or flexibility test results from your fitness assessment (optional):
- Push-ups: _______________ reps
- Squats: _______________ reps
- Plank Hold: ___________ seconds
- 1-Mile Run: ___________ time
- Sit-and-reach (flexibility test): ___________ inches/cm
Section 3: Expectations and Motivation
8. What are your expectations for this boot camp?
Please describe what you hope to achieve or gain from participating in the 5-Day Fitness Boot Camp:
9. Why did you decide to join the boot camp?
Describe the motivation behind your decision to participate in this program:
10. Motivation Strategies
What motivates you to stay committed to a fitness program?
- Personal progress and achievements
- Accountability (having someone to check in with)
- Positive feedback from others
- Structured programs and guidance
- Socializing and teamwork
- Other (please specify): ___________________________
Section 4: Setting SMART Goals
The SMART framework is a great tool to help you set effective, realistic fitness goals. SMART goals are: Specific, Measurable, Achievable, Relevant, and Time-bound. Please outline your SMART goals for the 5-Day Fitness Boot Camp.
11. Goal #1 (SMART Goal)
- Specific Goal:
- Measurable Outcome:
- Achievable Target:
- Relevant Reason for Goal:
- Time-bound Deadline:
12. Goal #2 (SMART Goal)
- Specific Goal:
- Measurable Outcome:
- Achievable Target:
- Relevant Reason for Goal:
- Time-bound Deadline:
13. Goal #3 (SMART Goal)
- Specific Goal:
- Measurable Outcome:
- Achievable Target:
- Relevant Reason for Goal:
- Time-bound Deadline:
Section 5: Support and Accountability
14. Preferred Training Style
How do you prefer to receive guidance and feedback during your training?
- One-on-one sessions with a trainer
- Group sessions with a trainer providing general guidance
- Self-guided with periodic check-ins
- Other (Please specify): ___________________________
15. Accountability Partner
Would you like to have an accountability partner during the boot camp?
- Yes, I would like to partner with another participant
- No, I prefer to work independently
- I don’t know, but I’m open to suggestions
16. Feedback and Check-ins
How frequently would you like to check in on your progress with your trainer?
- Daily progress check-ins
- Mid-week check-in (Day 3)
- End-of-week check-in (Day 5)
- No preference
Section 6: Post-Boot Camp Reflection and Long-Term Goals
17. Long-Term Fitness Goals
What are your long-term fitness goals after completing the boot camp?
18. Future Fitness Plans
After completing the 5-Day Fitness Boot Camp, how do you plan to maintain or continue improving your fitness?
Section 7: Consent and Acknowledgment
By completing this goal-setting worksheet, I acknowledge that I have outlined my fitness goals and expectations for the 5-Day Fitness Boot Camp. I understand that these goals will guide the customization of my fitness plan during the program, and I am committed to achieving them with dedication and effort.
- Participant’s Signature: ___________________________
- Date: ___________________________
- Trainer’s Signature: ___________________________
- Date: ___________________________
The SayPro Goal-Setting Worksheet is an essential tool for establishing clear, actionable, and personalized fitness goals, ensuring participants stay motivated and focused throughout their boot camp journey. By setting SMART goals, identifying areas for improvement, and addressing any personal challenges, this worksheet ensures a well-rounded and individualized approach to fitness that will help participants achieve their best results.
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