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Get Motivated

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Setting Goals

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Setting realistic goals, and sticking to them, is an important part of fitness. We’ve been doing this goal-setting stuff for decades, and here’s what we’ve learned.

  • Be realistic. Whether they’re for students or adults, goals should be challenging, but attainable. An unreachable goal will only be discouraging.
  • Think short-term. Live for the moment. Goals must be meaningful and reachable in the near future.
  • Write it down. Kids and adults alike benefit from writing out their goals and putting them where they can see them every day. Maybe on the fridge or bathroom mirror?
  • Keep it simple. Goals should be straightforward. For example, “I’ll play soccer with my friends for 60 minutes each day for a week,” “I’ll increase my activity time by 5 minutes each week until I reach 60 minutes a day,” or “I’ll skip sugar-sweetened beverages this week.”

Take Advantage of Our Tracking Tools

The President’s Challenge wants you to meet your goals, and we’ll help you (or your students) along the way.

If you sign up for the Presidential Active Lifestyle Award (PALA) challenge or Presidential Champions challenge, you can enter your activities and track your progress on our site. You’ll get an update every time you log in. Stick with it, and you’ll earn cool awards for your hard work.

PYFP Program

Presidential Youth Fitness Program logo

“Make the switch to the new health-based Presidential Youth Fitness Program, which has replaced the old fitness test. Find out how to implement the new program now!”


PALA Awards

Ready, set, reward!

President’s Challenge awards and sportswear are great rewards for hard work.

Browse awards
and merchandise