Fitness Testing
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Before and After Body Measurement
Print this page off and record you measurements in the spaces provided below

Body mass index (BMI)
Prior to day 1 _______; After 90 days _______     Click here to calculate your body mass index

Body Fat %
Prior to day 1 _______; After 90 days _______     Click here to calculate body fat%

Weight
Prior to day 1 _______; After 90 days _______     

The following are circumference measurements.  Use a measuring tape and record to the nearest quarter inch.

Chest
(put the tape across the nipples)
Prior to day 1 _______; After 90 days _______

Waist (measured off the top of the pelvis just below the belly button)
Prior to day 1 _______; After 90 days _______

Hips (Find the hip joint and place the tape across the middle of the area)
Prior to day 1 _______; After 90 days _______

Right thigh (find the middle of the thigh with a measuring tape, mark the area with a pen, and measure the thigh)
Prior to day 1 _______; After 90 days _______

Left thigh (same as the right thigh)
Prior to day 1 _______; After 90 days _______

Right Arm (same process as the thighs.  Measure from the shoulder to the elbow)
Prior to day 1 _______; After 90 days _______

Left Arm (same as the right arm)
Prior to day 1 _______; After 90 days _______


Before and After Photos
The more you show the more you will notice the changes

  1. Use a plain background
  2. Take a few front shots (hands on the hips, bicep flex, muscle pose) and a few side shots with hands on side, and a few back shots (hands on the hips, biceps flexed)
  3. Don't suck it in or push it out.  You wnat a true reflection of your body's apperance.
  4. Repeat process after phase one, 2 and 3 to chart your visual progress.

What you will need to take the fitness test
  1. Heart rate monitor
  2. Body fat tested or caliper
  3. Tape measure
  4. Scale
  5. Chin up bar
  6. Timer
  7. Towel
  8. Water

The Actual Fitness Test
You will want to monitor you moring resting heart rate throughout this program.  This is a good indicator of your overall cardiovascular fitness.  If possible, take your resting heart
rate as soon as you wake up (before getting out of bed). Over the course of the program, your resting heart rate should drop.  If it goes up a few days in a row, you may be over
reaching your abilities which may result in illness.

How to take your resting heart rate
Place you heart rate monitor.  Be sure it is secure and working before correctly beggingin.  Try to be as relaxed as possible when taking this reading.  Remain calm and quiet for
2 minutes, then record your resting heaert rate below.

If you do not have a heart rate monitor, take your pulse from weither your neck or wrist, and count the beats for 30 seocnds.  Mulltiply by 2 to get your resting heart rate
Prior to day 1 _______; After 90 days _______

Warm up
Take 10 minutes to warm up!

Pullups
Prior to day 1 _______; After 90 days _______

Vertical Leap
Prior to day 1 _______; After 90 days _______

Pushups
Prior to day 1 _______; After 90 days _______

Toe touch
Prior to day 1 _______; After 90 days _______

Wall Squat
Prior to day 1 _______; After 90 days _______

Bicep Curls
Prior to day 1 _______; After 90 days _______

In and Outs
Prior to day 1 _______; After 90 days _______


Heart Rate Maximizer
Record your heart rate immediately after jumping jacks (for 2 min) here.
Prior to day 1 _______; After 90 days _______


Physical Stress

  • How many days do you exercise?


  • For how long do you exercise at one time?


  • What modes of exercise do you practice?


  • Do you consider yourself athletic, have you participated in sports?


  • Do you travel for work?


  • Do you make time for yourself to relax?


  • How much TV do you watch?


  • How many hours do you spend in fornt of the computer?


  • Are you a cell phone addict?Describe a typical week including your work scedule and the stress realted to work and exercise:


Chemical Stress

  • What did you eat today?


  • Do you take any medications?


  • Do you drink coffee?


  • Do you smoke, take drugs?


  • Do you sleep more than 6 hours per night? How many hours on average?


  • How many meals do you eat per day?


  • Do you eat fast food? How much?


  • Do you eat out more than 3 times per week?


  • Do you drink alcholic BEVERAGES?  How many at one time? How many times per week?


  • How much water do you consume in one day? on average


  • Take a journal of your eating behaviors and portion sizes and Heather will customize a  nutrition plan for you to follow.


Emotional (optional)

  • Do you suffer from depression episodes?


  • Are you happy with your professional job?


  • Do you have friends and family that you keep in contact with?


  • Are you married?


  • Are you dating?



What are your goals, and why are you interested in such services.  Please list 3.










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