Sample of a client’s quarterly fitness plan with Physician’s report

After trying different fitness programs and health clubs Joana was overweight and unhappy with her low energy and health status. Lack of flexibility in her back had created limitations in her physical activity and well being. She wanted to feel more energy, lose some weight and have more flexibility. After meeting with Hernan the following success plan was put into motion. She is now enjoying the results of a leaner, energetic, happier life!

This is a copy of the last fitness report and fitness program sent to her Doctor for approval:

Fitness Report and stats for Joana

The initial reading of body fat percent back in April 2004 was 23.5%. Her current body fat percent is 19.7%. Joana’s general strength level and energy has considerably gone up, a clear example of this is the 15 regular full nonstop pushups that she is now executing with perfect form. She is also able to do sit ups and crunches without a problem. Stability, balance and coordination were incorporated in every session, and it paid off. Her neuromuscular control and proprioception in dynamic activities is above average. She has lost 14lbs of body fat. Flexibility is still limited on her back but considerably improved.

Additional things Joana will be working on:

• Making sure she eats 5-6 small meals a day evenly spaced out (snack healthy with fruits and vegetables)
• Drinking plenty of water 8-10 glasses daily.
• Also taking a multivitamin every day.
• Avoiding alcohol during the week.
• When she is hungry she will eat in moderation she will not overeat or deprive herself.

Fitness Program for next quarter:

During the next 3 months the objective will be to maintain the levels of strength achieved and to continue improvements in flexibility and cardiovascular capacity. Special emphasis will be put on the strengthening of the core, low back and abdomen.

In the days Joana is working out on her own, she will be focusing on back and core strength as well as cardio. When doing cardio vascular activities she will try a new technique: Interval training, I will go over this with her in detail so that she is able to stay in control at all times while working in her training zone. She will continue doing her stretching routine in every session.

Her work week will look something like this:

Monday	Day off
Tuesday	Working with Hernan
Wednesday	Strength training, core and stretching, home program:
Pull overs 10 lbs x12 reps x 3 sets (one dumbbell) Push ups 15 x 2 Supermans 30 x 2 External rotation (shoulder) 3lbs x 12 x 3 (important for posture) Bicep curls 8lbs x 12 x 3 Bicycles 30 x 2 Hip bridges 10 x 2 (holding one leg out for 5 sec.) Oblique abs 40 x 2 Crunches 40 x 2 (in three stages) Dead bugs 30 x 2 (abs against the floor, arms and legs coming out)     Stretching routine (30 sec hold in each): Chest standing behind door, supine hamstrings, spinal twist, low back rotation, butterfly (adductors), cats and dogs, child pose, hip flexors and quads. We will go over each one to make sure she understands them well.
Thursday	Interval training session, 30 min. She will keep her heart rate between 140-150 bpm.
Friday	Working with Hernan
Saturday	Active rest, take a walk
Sunday	Cardio/interval training, arms and stretching

Cardiovascular Training:

In this section of Joana’s program we will use the Karvonen formula for heart rate training. Joana’s cardio interval training sessions will be between 145-155 beats per minute (during the interval of two minutes). During the rest period she will take her heart rate down to 110-120 bpm for 2 minutes. She will continue in this manner until the 30 minutes are completed. The duration and intensity of the intervals will be changed if her heart rate goes beyond the above numbers. She will stop and cool down in the event she experiences pain or unusual discomfort.