My own personal fitness contract!!

Based on an awareness of my personal health status, I, Kellie R. Nichols, am contracting with myself to follow the physical fitness program set forth herein to work toward the following health improvement goals to be achieved between the dates of December 26, 2006 and January 1, 2008. The benefits shall include but are not limited to improved self image, increased energy levels, avoidance of future health risks, and the promotion of a healthier lifestyle to my daughter.

Goals
1. To decrease my current weight, I will engage in aerobic activity three times a week and resistance training two times a week. I will follow the Nutrisystem Nourish weight loss program and minimize my caloric intake to a maximum of 1900 calories.
2. To improve my aerobic fitness, I will walk three times a week outside my home or office in the afternoons or evenings for a minimum or thirty minutes at my target heart range of 128-172 bpm.
3. To balance my overall fitness level, I will participate in full body resistance training twice a week at the ACH gym during my lunch break for a minimum of 30 minutes. I will also drink a minimum of six glasses (48 ounces) of water daily.
4. To maintain accountability and support, I will recruit the assistance of at least one individual willing to contact me directly on a weekly basis as well as reviewing my required journals and weigh-ins. I will also continue blog submissions as needed for further support. Commitment to assist me shall be expressed by witness signature.

Monitoring Tools
I will use the following tools to monitor my program and my progress toward these goals:

1. Food Diary: A small notebook in which I shall record my general food intake and daily activity.

2. FitDay: A computer software program designed to record specifics about my overall nutrition, my caloric expenditure, my general mood, my measurement changes, and my overall weight loss.

3. Pedometer: A personal training instrument used to determine the number of steps I take each day, their corresponding distance in miles, and caloric expenditure.


Incentives
My program includes the following schedule of minigoals which, once achieved, shall result in the rewarding of the incentives listed:

Adhering to exercise schedule= Weekly= $5 Wardrobe Jar
Loss of 10 pounds= ~ Monthly= 1 Dinner Out
15 Pound Holiday Challenge (237 lbs)= January 12, 2007= Gym Bag
53 Pounds to Onderland (199 lbs)= May 18, 2007= Diamond Ring
96 Pounds to Goal (156 lbs)= January 1, 2008= Tatoo/Wardrobe Jar

If I fail to achieve any of these weight loss minigoals, I will forfeit the coordinating incentive.

Overcoming Conflicts
The following is a list of potential difficulties and how to avoid them.

Temptations resulting from lack of meal planning. This can be avoided by simply packing my days meals and snacks the night before to prevent hunger.

Lack of support for my lifestyle change. This is remedied by avoidance of negative individuals and continued contact with my support team.

Depression. Continued psychological treatment should alleviate this.

Self-consciousness about public knowledge of my diet program. Try to be open to questions about my program and forthcoming with information for anyone with questions.

General laziness. Increase activity gradually and try to include an increase in everyday activities which will also increase my energy levels.


I, Kellie R. Nichols, have reviewed this contract and I agree to discuss the experiences involved in accomplishing or not accomplishing these health improvements with Philip D. Nichols each and every Monday.

Signed: __________________________ Date: _________________


Witness 1:________________________ Date: _________________


Witness 2:________________________ Date: _________________