Lesson Plan
What’s Your Workout Lesson Plan
Students will design a personalized week-long fitness plan—selecting daily activities and complementary nutrition—to build self-awareness of healthy habits and goal-setting skills.
Empowering students to connect physical activity with nutrition fosters lifelong wellness, self-management, and informed decision-making about health.
Audience
7th Grade Students
Time
50 minutes
Approach
Interactive planning, journaling, and peer feedback.
Materials
Prep
Material Setup
10 minutes
- Review What’s Your Workout Lesson Plan.
- Load Design-a-Plan Slides on the projector or smart board.
- Print sufficient copies of My Fitness Journal Template, Nutrition Pairing Planner, and Plan Pitch Peer Feedback.
Step 1
Introduction & Hook
5 minutes
- Display Design-a-Plan Slides to introduce objectives.
- Prompt: “What’s your favorite way to move, and why?”
- Highlight how fitness and nutrition work together for health.
Step 2
Explore Fitness Interests
10 minutes
- Distribute My Fitness Journal Template.
- Students list five activities they enjoy or wish to try and note why.
- Differentiation: offer activity examples or charts for support; challenge advanced students to include intensity and duration details.
Step 3
Plan Design
15 minutes
- Using the journal, students draft a one-week fitness schedule: activity type, duration, and daily goals.
- Circulate to assess entries and offer guidance on balance and feasibility.
- Encourage SMART goal-setting for each day.
Step 4
Nutrition Pairing
10 minutes
- Hand out Nutrition Pairing Planner.
- Students select healthy meals or snacks that complement each day’s planned activity.
- Discuss key nutrients; provide sentence starters (e.g., “After running, I need…”) for scaffolded support.
Step 5
Peer Pitch & Feedback
8 minutes
- Pair students to present their fitness-nutrition plans aloud.
- Use Plan Pitch Peer Feedback to give constructive, specific suggestions on balance and clarity.
- Teacher circulates to monitor feedback quality.
Step 6
Wrap-Up & Reflection
2 minutes
- Summarize key learning points and collect peer feedback sheets.
- Assign homework: implement Day 1 plan and log reflections in the journal.
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Slide Deck
What’s Your Workout?
Design Your Week-Long Fitness & Nutrition Plan
Welcome students! Introduce the lesson and explain that they’ll be designing a personalized, week-long fitness and nutrition plan.
Learning Objectives
- Identify physical activities you enjoy
- Draft a 7-day fitness schedule
- Pair healthy meals with each activity
- Set SMART goals for every day
Read each objective aloud and check for understanding. Emphasize that they’ll set goals, schedule activities, and choose complementary foods.
Hook: Let’s Get Moving!
What’s your favorite way to move, and why?
Turn to a partner and share your answer.
Pose the prompt and give students 1 minute to think, then have a few volunteers share. Capture ideas on the board.
Explore Your Fitness Interests
Grab your My Fitness Journal Template.
• List 5 activities you enjoy or want to try
• Note why you chose each and include intensity & duration
Model filling out one row (e.g., “Running – 30 min – moderate intensity – builds endurance”). Encourage detail.
Plan Your Week
Using your journal, draft a 7-day schedule:
Day | Activity | Duration | Daily Goal
Example:
Mon | Jogging | 30 min | Increase endurance
Show the example on the board, then invite students to start drafting. Circulate and check for balance (cardio, strength, rest).
Set SMART Goals
Make each goal:
S–Specific
M–Measurable
A–Achievable
R–Relevant
T–Time-bound
Example:
“By Friday, I will hold a 60-second plank.”
Explain each SMART element briefly. Provide examples tied to fitness (e.g., “I will…”).
Pair Nutrition with Activity
Use the Nutrition Pairing Planner:
• After cardio: carbs + protein (e.g., banana & yogurt)
• After strength: protein-rich snacks (e.g., nuts & cheese)
Highlight why protein and carbs matter after different activities. Point out the sample chart’s color-coded nutrients.
Pitch Your Plan
Pair up and present your fitness + nutrition plan aloud.
Use Plan Pitch Peer Feedback to guide your suggestions.
Explain that feedback should be kind, specific, and focused on balance and clarity. Demonstrate one quick exchange.
Next Steps & Homework
• Implement Day 1 of your plan
• Log reflections in your journal
Be ready to share your experience tomorrow!
Remind students to complete and reflect on Day 1. Answer any final questions and collect materials if needed.
Journal
My Fitness Journal Template
Use this journal to plan and reflect on your week-long fitness and nutrition goals. Fill in each section for Day 1 through Day 7.
Day 1
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Specific, Measurable, Achievable, Relevant, Time-bound
Nutrition Pairing:
What healthy snack or meal supports today’s workout?
Reflection:
How did you feel before, during, and after? Any challenges or highlights?
Day 2
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Nutrition Pairing:
Reflection:
Day 3
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Nutrition Pairing:
Reflection:
Day 4
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Nutrition Pairing:
Reflection:
Day 5
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Nutrition Pairing:
Reflection:
Day 6
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Nutrition Pairing:
Reflection:
Day 7
Activity & Duration:
Why I Chose This Activity:
SMART Goal for Today:
Nutrition Pairing:
Reflection:
Weekly Wrap-Up
- Biggest Win of the Week:
- Most Challenging Day & Why:
- How Nutrition Impacted My Performance:
- Next Steps for a Healthier Habit:
Worksheet
Nutrition Pairing Planner
Use this worksheet to link each day’s planned activity with a healthy meal or snack. Explain which key nutrients you’re focusing on and why this pairing supports your workout.
Day 1
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Day 2
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Day 3
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Day 4
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Day 5
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Day 6
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Day 7
Planned Activity:
Selected Meal or Snack:
Key Nutrients (e.g., protein, carbohydrates, healthy fats):
Pairing Rationale:
(Why does this snack or meal help with today’s activity?)
Weekly Nutrient Reflection
- Most Used Nutrient Across the Week:
- How Did Your Nutrition Choices Impact Your Performance?
- One Change I’ll Make Next Week:
Discussion
Plan Pitch Peer Feedback
Use this sheet to give your partner kind, specific, and helpful feedback on their week-long fitness and nutrition plan.
Presenter Name:
Reviewer Name:
Date:
1. Plan Balance
- Is there a good mix of cardio, strength, and rest days? (Yes / No) ______
- Comments on balance:
2. Activity Clarity
- Are each day’s activities described with type, duration, and intensity? (Yes / No) ______
- Comments on clarity:
3. SMART Goals
- Do the daily goals follow the SMART criteria? (Specific, Measurable, Achievable, Relevant, Time-bound) (Yes / No) ______
- Comments on goals:
4. Nutrition Pairing
- Are the meals or snacks well-matched to support each activity? (Yes / No) ______
- Comments on pairing:
5. Strengths
What I liked most about this plan:
6. Suggestions
One specific way to improve this plan:
7. Questions
One question I have for the presenter:
Reminder:
• Be respectful and kind.
• Focus on one strength and one area to grow.
• Use examples from the plan to support your feedback.
Warm Up
Fitness Hook Inquiry
Use this quick warm-up to activate your prior knowledge and get us moving!
Think (2 minutes)
-
What is your favorite way to move or exercise, and why?
-
Name one physical activity you’ve never tried but would like to.
-
What is one thing you already know about how nutrition supports exercise?
Turn & Talk (2 minutes)
• Share your answers with a partner.
• Listen for similarities and surprises.
• Be ready to share one insight with the class.
Cool Down
Reflection Exit Ticket
Use this quick exit ticket to reflect on today’s learning and plan your next steps.
-
What’s one new thing you learned about designing a fitness or nutrition plan today?
-
Which part of your week-long plan are you most excited to try?
-
What challenge do you anticipate on Day 1, and how will you overcome it?
-
What question or idea do you still have about fitness or nutrition?
-
On a scale of 1-5, how confident are you in starting Day 1 of your plan tomorrow?
Circle one: 1 2 3 4 5