FITNESS ASSESSMENT. Amanda Nighbert
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1 FITNESS ASSESSMENT Amanda Nighbert
2 TRACKING YOUR Progress and Results! Before getting started it is important to document your starting point and it is important to do this in more than just one way! Many people rely solely on the scale as their marker for progress and success and I am here to tell you the scale is not your friend and it is my most least favorite way to track progress! The focus of this program is first and foremost to get you FEELING better, then get you looking better! The scale is the last place we are able to measure these two important things. Therefore please complete all the following assessments prior to beginning the program. 01 TAKE BEFORE PICTURES! Having the ability to compare before and after pictures is so important! These pictures are just for YOU! You can send them to me so I can keep you accountable but that is up to you! Wear something fitting, a sports bra and leggings, a fitted tank top and leggings, even a swimsuit. It is going to be hard to tell that your waist or hips have gotten smaller if you have on a baggy shirt or baggy sweatpants in your before pictures. Take full body pictures of the front and then of the side view. Then at the end of 7 weeks put on the same outfit and stand in the same place for your after pictures! I promise these will be so motivating! Send your before photos to info@amandanighbert.com
3 02 TAKE YOUR MEASUREMENTS! You will see the greatest improvement in your body composition with this program. Because of the way we pair the strength training with the diet, sometimes progress is not as quick to show up on the scale. Remember muscle weighs more than fat! BUT as we build muscle and burn fat you will see your body leaning out, dropping dress sizes, if you don t take your measurements sometimes these results are not seen! Use the chart below to record your before and after measurements! 03 ANSWER THE FOLLOWING QUESTIONS: 1. I would rate the quality of my sleep as: scale of = Poor! I have a hard time falling asleep and staying asleep and feel very tired all day = Excellent! I get 7-8 hours each night and feel rested when I wake up. 2. I would rate the amount of stress in my life as: scale of = Poor/high! I am always stressed, I have a stressful job/life, and I use poor to no strategies to manage it = Excellent/low! I have very little stress in my life and the stress I do have, I manage well. 3. I would rate my health and medical status is: scale of = Poor! I have a lot of health issues = Excellent! I am in great health with no medical issues. 04 WEIGH. Get on the scale one last time! I STRONGLY encourage you to hide your scale! You will be very tempted to get on and check your progress during the 7 weeks but I can almost guarantee that it will not motivate or encourage you! In most cases it will only make you mad! There are MANY things that occur when starting a new eating and exercise plan that will impact the scale. This is a measurement we will look at but in my book the above three are far more important!
4 LIST YOUR Measurements BEGINNING END WEIGHT RIGHT BICEP BUST WAIST HIPS THIGH RIGHT CALVE
5 Fit Test PREP WEEK WEEK SEVEN PUSH UPS UPPER BODY STRENGTH *do as many reps as possible in one minute STEP UPS CARDIOVASCULAR ENDURANCE *find a 12-inch step that you can step on consistently for 3 minutes. Step one foot up, then the other, step down with one foot followed by the other. Try to stay at aconsistent pace - think up, up, down, down. Immediately following the 3 minutes, take your heart rate for 1 minute. PLANK CORE STRENGTH *hold for as long as you can / goal = 2 minutes BODYWEIGHT SQUATS LOWER BODY STRENGTH *do as many reps as possible in 1 minute
6 If you are a new client of mine, please fill out the new client assessment form linked below! NEW CLIENT ASSESSMENT FORM Amanda Nighbert
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