I have a burning question for you. What is your health/fitness goal? Do you have one? And, of equal importance, do you know how to get their?

I have lots of goals, but I’ve come to realize that some of them aren’t actionable now, or in the near future, so for the moment, they are really just “wishes.” Let me repeat…a goal without a plan for action is really just a wish. Or, maybe you’ve heard the saying, “a failure to plan is planning to fail.” When you have a target in sight, the best way to reach it is to map out a plan, then stick to it as best as you can.

Try this…focus on the one goal you’d like to reach before the end of the year, or before your next birthday.  Then, sit down with pen in hand and outline all of the steps necessary to reach your goal, but try something different this time — begin at the end. State your goal, then write down the step(s) most likely to occur immediately prior to reaching that goal, then the step(s) before that, etc. until you reach the number one, most important task you must do first in order to begin your journey. If your list appears less straightforward, then by all means, take the time to prioritize your list. Begin with the most important first step. If that step feels overwhelming, see if you can break it down into smaller steps. Each day, focus only on the task at hand and stay with that task until it is complete. DO NOT move on to the next step until the prior one is complete. A solid plan and laser-like focus are the keys to achieving your goals.

Sample plan:

10. I am a marathon runner by October 1, 2008 by having completed the Up Hill In the Wind Backwards Marathon on Sept. 30^th, 2008.”

9. Now, the step just prior to that might be, “wake up confident, eat a healthy breakfast, and mentally prepare for the race.”

8.“Adhere to my training plan for 24 weeks and put my training plan in writing.”

7. “Figure out how many weeks I will train for the race.”

6. “Research which training plan best fits my schedule, training style, and experience.”

5. “Visit my doctor for a complete physical and necessary blood-work to ensure I’m fit to train for a marathon”

4. “Decide whether training alone or in a group is best for me”

3. “Look up local marathon-training groups, such as MIT, Team in Training, or others”

2. Decide which marathon I’m interested in training for.

1. Consult with a dietician to design the best marathon-training-nutrition plan.

Give it a shot using your own goal, then stop back and let me know how it went – I’d love to hear all about it!

So how do you get your iPod-loving, DS-playing, YouTube-watching kids off their duffs and onto their feet? By encouraging movement, rather than exercise.

A whopping 40% of children already have at least one risk factor for heart disease and reduced fitness due to inactive lifestyles, yet there are opportunities everywhere you look that have the potential to turn mundane activities into heart-pumping, muscle-strengthening movements. The trick is to make the activity fun, and not seem like exercise at all.

Try this fun game…
Carpet Coaster Frenzy

Ages: 6-8

Instructions: Pair up players in groups of two and give each group two plates.  Using only the feet, players pass the plates back and forth to one another from a variety of directions for 30 seconds. Clever twist: have them stand on one leg, then bend down and push the plates with hands only and without letting the other leg touch the floor.  All of the reaching and lunging activity strengthens  leg muscles and gets hearts pumping too.

As an advocate for outdoor fitness, I’m always on the lookout for fun, new ways to engage in physical activity in the great outdoors. I just stumbled upon some far-flung fitness fun called “Geocaching,” or modern day treasure hunting. A great activity the whole family can enjoy, the game of Geocaching is spreading like wildfire: currently there are over 1 million players in over 200 countries spanning the globe.

What you need:

1. A portable GPS Devise

2. Trail supplies (water, snacks, extra layers of clothing, cell phone, and extra batteries for the GPS. It is a good idea to also bring a map and a compass.)

3. Something to leave in the cache once you find it.

Use geocaching as a way to lure your kids outside and explore your local surroundings, or to get a dose of Mother Nature when traveling. All too often we opt for guided city tours, or stick to our tried-and-true travel plans, but geocaching is a fun way to explore your surroundings and get some exercise!

For more information, visit Geocaching.com

A final note regarding safety: Always tell someone where you are going and (again) take your cell phone with you!