Health & Fitness
Goals

GOAL SETTING TOOLS

Build specific, trackable goals for your physical health
and set the habits that will sustain them.

Why Most Health Goals Fail

Health and fitness goals have a high failure rate not because people lack motivation but because the goals are written at the wrong level. "Get fit" and "eat better" are intentions, not goals. They have no measurable endpoint, no timeline, and no connection to the daily behaviors that would actually produce the result. When progress stalls, there is no way to diagnose why.

The shift that makes a difference is specificity at every level: specific outcome (what exactly, by when), specific inputs (what behaviors, at what frequency), and specific friction points (what has gotten in the way before and what will be different this time). A goal written at this level can be assessed weekly. If it is off track, you know exactly which variable changed.

This worksheet is not a fitness plan. It is a goal-clarification tool. The purpose is to move from aspirational statements to commitments concrete enough to act on and honest enough to track.

How to Use This Worksheet

  1. Start with the current state section. Goals that skip this step are usually about what you wish were true, not what needs to change from where you actually are.
  2. Write one specific goal in each time horizon. If you have multiple health goals, prioritize - one well-defined goal is more useful than four vague ones.
  3. In "Supporting Habits," name the specific recurring behaviors the goal requires. These are the inputs you control, as opposed to the outcome you are hoping for.
  4. In "Barriers and History," write what has actually gotten in the way before - not the generic answer but the specific pattern.
  5. In "Accountability," name how you will track progress and who, if anyone, will hold you to it.
1

Health & Fitness Goals

Current Health Baseline

A brief, honest description of where you are now - activity level, energy, sleep, nutrition, and general physical state.

Short-Term Goal (next 12 months)

Goal:

Long-Term Goal (1-3 years)

Goal:

Supporting Habits

The specific recurring behaviors required to reach the goals above. Name the frequency and duration, not just the activity.

Barriers and History

What has gotten in the way in the past? Be specific about patterns, not just "busy" or "lack of discipline."

Accountability

How will you track progress? Weekly check-in, app, training partner, coach? Name it concretely.

Before your next session: If current behavior continued unchanged for the next 12 months, where would you land relative to the goal you wrote above? What does that gap tell you about what actually needs to change?

2

Tandem Coaching Partners

Credentialed coaches with real-world leadership experience,
partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

855 51 COACH

Challenge your thinking.
Discover your capabilities.
Act on them.

Dallas, TX  |  Houston, TX  |  Worldwide Virtual