FITNESS GOAL LADDER — BEFORE-WEEK PLAN AND AFTER-WEEK REVIEW
Original time-planning aid, not a validated score or exercise prescription.
Choose activity appropriate to you and follow relevant professional instructions.
Health concerns are not solved by selecting the shortest version.

ONE READER TASK
Familiar appropriate activity or routine I want to make easier to repeat:
Instructions or advice I follow:
Current health, recovery or access question needing advice first:
Fixed work, caring, travel, meals and sleep commitments:
Usable locations and equipment:

THREE VERSIONS — repeat these fields for BUSY / USUAL / SPACIOUS
Version:
Real days and start/end times:
Total calendar windows:
Travel, changing, setup and finishing allowance:
Time remaining for the intended familiar activity:
Actual action and appropriate amount, under the instructions I follow:
What is optional rather than required:
Trigger for choosing this version:
Familiar suitable fallback / access check:
If no suitable activity fits, what practical constraint or advice is needed:

BEFORE THE WEEK
Week or review period:
Date the plan was written:
Selected version and why:
Planned session IDs / dates / activity versions / amounts:
When I will review the schedule:

IF THE PLAN CHANGES
Change date / reason:
Original plan and actual result preserved:
New version and what changes from this point:
Health or professional instruction that applies, if relevant:
Do not rename last week's plan simply to make the results look complete.

AFTER THE WEEK — KEEP FACTS BESIDE THE PLAN
ID / originally planned day and action:
Actual day, activity and amount:
Complete / partial / missed / cancelled / moved / unknown, with reason:
Time or access constraint actually encountered:
How manageable starting and finishing were:
Health or recovery concern needing guidance:
One useful part to keep:
One next-period scheduling adjustment:

CHECK
[ ] The versions solve the same activity-planning task.
[ ] Windows include logistics; calendar minutes are not activity minutes.
[ ] None of these labels is a minimum medical dose or weight-loss promise.
[ ] The spacious version is optional; spare time is not a requirement to intensify.
[ ] A familiar five- or ten-minute version is an example, not a rule for everyone.
[ ] My fallback does not depend on unconfirmed access or an unfamiliar activity.
[ ] I keep sleep, recovery, responsibilities and professional limits in view.
[ ] I selected the plan before reviewing outcomes and dated any changes.
[ ] No missed session becomes exercise debt or food compensation.