Goal Setting Worksheet for Intermittent Fasting & Fitness Clients

Use in FirstRep form

Personal Goals

Define your fitness and fasting goals to stay focused.

... What are your main fitness goals? *

e.g., lose weight, gain muscle, improve endurance

... How does intermittent fasting fit into these goals? *

Describe your fasting approach and its benefits.

Training Schedule

Align your workout timings with your eating windows.

vv Preferred workout days *

v Optimal workout times *

Nutritional Needs

Plan your meals to ensure muscle preservation and energy.

... Post-workout meal preference *

What do you like to eat after workouts?

# Caloric intake goal *

Total calories you aim for daily

Energy Management

Track your energy levels to optimize workouts.

1-10 Energy level before workouts (1-10) *

Rate your energy level

... Challenges faced during workouts

Describe any energy-related challenges.

Social Considerations

Manage social eating while sticking to your fasting plan.

... Upcoming social events

List events that may affect your fasting schedule.

... Strategies for social eating *

How will you handle social eating?

Progress Tracking

Monitor your progress towards your fitness and fasting goals.

# Weekly weight tracking *

Enter your weight (lbs or kg)

... Fitness milestones achieved

List any milestones you’ve reached.

Why Use This Template

Stay focused on your goals

Clear goals provide direction and motivation.

Optimize training around eating windows

Ensure you train when you have the most energy.

How to Use

Fill out each section to clarify your fasting and fitness strategies.

Review your answers regularly to track your progress.

Customization Tips

Personalize the goals section by adding specific metrics.
Adjust the training schedule based on seasonal changes.
Include favorite recipes in the nutritional needs section.

Build and send intermittent fasting & fitness templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

Can I work out during my fasting window?

Yes, many people feel fine working out during fasting, but listen to your body.

What should I eat after breaking my fast?

Focus on high-protein meals to aid muscle recovery and replenish energy.