The American Heart Association has a program for women to set goals for weight lose, getting fit and improving your health over a 12 week program. There are charts and worksheets to help you track your progress. There is also a big red heart that you can download to your computer desktop that has your goal and a 84 hr. countdown. I have provided a link through my menu  LINKS  under "Education" or you can visit the AHA website for the information.