HOLISTIC PERSONAL TRAINING
Fat Loss Guide
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Andac Movement
HOLISTIC PERSONAL TRAINING
Fat Loss Guide
About
Articles
Members Access
Contact
Goal Setting
KEY INFORMATION
CONFIRM IF CORRECT
Name:
DOB:
Please state any injuries. Any types of exercise you specifically do not enjoy? Or may be unable to do?
GOAL SETTING
Please select priority your goals
Select up to 4
General health
Fat Loss
Muscle gain
Cardiovascular endurance
Mobility/flexibility
Improved mental health
Increased energy levels & Stress reduction
Toning
Muscular strength/power
Improved Self-esteem or confidence
Improved posture
Pain reduction/injury rehab
Sports performance
Intermediate calisthenics holds (L sit, Muscle up etc)
Advanced calisthenics skills (handstands, planche, 1 arm pull up etc)
Other fitness goals (if not available above)
Focus areas
SPECIFIC GOALS
For example goals based on weight, strength, girth measurements, fitness events(running) or just an fixed point in time where you want to look your best like a holiday. FURTHER EXAMPLES: STRENGTH: - Push ups: - Dips: - Chins: - Ab Crunch: - 30kg Goblet squat: - 30kg Chest Press: - 30kg Lat pulldown close grip: - 30kg Machine shoulder press: - Plank: - Chin up hold: - Push up hold: - Squat hold: - Deadlift/Squat/Bench your bodyweight CALISTHENICS: - L Sit: - Muscle up - Dragon flag - Archer push ups - Pistol squat - Frog stand AEOBIC CAPACITY/CARDIO: - Beep test: - 500m row - 500m cycle - Max run time: - 1.km run: - 1 min row: 30 sec row: - 1 min bike / 30 second bike - Strength/cardio assessment time goal - 10km running event - Obstacle event (tough mudder) BODY COMPOSITION - 5kg weight loss - 5cm loss around waist - 3cm arm gain
Client Notes/ Pre Exercise
Exercise experience? Injuries? Preferences? Posture?
SPECIFIC SHORT TERM GOALS (12 weeks)
Where do you see yourself 12 weeks from now? #1 priority? What is different from now?
SPECIFIC LONG TERM GOALS (6-12 months)
Anything you have always wanted to achieve such as compete in a running/fitness event or get back into a sport?
How will achieving this make you feel? Why is this important to you?
PROGRAM STRUCTURE
Recommendations based on goals
How many days a week are you willing to commit to exercise?
1
2
3
4
5
6
Open to guidance based on goal
Personal training sessions P/W
0
1
2
3
4
Weekly cardio goal if applicable:
Cardio mins, Runs, Steps, Sport, Interval cardio etc
Consistent training days? Type and duration of exercise each day?
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Does this programme look realistic for you?
Yes - I am confident I can maintain this for atleast 12 weeks
No - I may need to reduce the commitment and adjust therefore set a more achievable end goal
How confident are you on achieving your goals? (10 being high)
1
2
3
4
5
6
7
8
9
10
Why not higher? What potential barriers do you foresee?
Why not lower?
LIFESTYLE/ EXERCISE QUESTIONNAIRE
Please rate your overall activity level
Sedentary - Spend most of the day sitting (Desk job)
Moderately Active - Spend a good part of the day on your feet (Teacher/Salesman)
Active - Spend a good part of the day doing physical activity (Waitress/Mailman)
Very Active - Spend most of the day doing heavy physical activity (Messenger/Carpenter)
Dietary requirements
NA
Vegetarian
Vegan
Gluten free/ coeliac
Dairy free/ lactose free
FODMAP
Other
How many standard drinks of alcohol per week?
Do you have issues with sleep? if so please explain
Have you ever been diagnosed with depression? if not do you experience frequent low moods?
BODY COMPOSITION
Posture assessment:
Weight (kg):
Height (cm):
Chest (mm):
Waist (mm):
Hips (mm):
Shoulders (cm):
Right Bicep (mm):
Right Thigh (mm):
Before Photo
Progress photo & posture assesment
Yes
No
WEEK 1 TASKLIST LINK:
https://drive.google.com/open?id=1IJpIpztLp7DCAqxsriPYlzHb8RDnvC1H
30 Second Row:
Thank you!
BOOK PT TIMES