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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.

Educators, you can use our free software, Fitness File,* to:

  • Enter information about your students and their Physical Fitness Test* scores.
  • Create custom reports to track students’ progress.
  • See which students qualify for awards, which you can order in our Shop.

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.

* The Physical Fitness Test will no longer be available after the 2012–2013 school year. Get up to speed with the new health-based assessment from the Presidential Youth Fitness Program now! As with the Physical Fitness Test, Fitness File will no longer be available after the 2012–2013 school year. We recommend you download your data from the Fitness File software now, so you won’t have to worry about inaccessible data later. 

Introducing the New Health-Based Program

Presidential Youth Fitness Program logo

The Physical Fitness Test will not
be available after the 2012–2013
school year. The new health-
based Presidential Youth Fitness Program can be implemented now!


PALA Awards

Ready, set, reward!

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

Browse awards
and merchandise