Lifestyle Fitness Assessment
The purpose of our pre and post health assessment is to learn more about what inspires you to effectively implement a consistent wellness routine. Use this assessment as a wholistic guide along with our Services and discover your unique strengths and areas to improve. The body "thinks in feels" and learning how to courageously face and overcome our areas of challenge, mind, body and spirit will ultimately fuel progress both on and off the mat. Ready to reset your routine? Let's GO!
The following can be done independently or during a one-on-one Lifestyle Fitness Assessment with Erika.
Part 1:
Part 2:
Part 3:
Part 4:
STATS & Metrics
Start & End date:
Age
Birthday
Height
Weight (Day 1, 30. 60, 90 days)
Blood pressure
Fat %
BMI
Hip
Waist
Hip/Waist Ratio
Let’s Set SMART Goals with our CORE Four Results!
Start Day 1, and repeat on day 30, 60 and 90. We recommend our clients to practice a measurable reset every 90-days thereafter. The goal is to develop a consistent lifestyle pattern. See definitions and examples below.
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound
Specific- To lose 15 pounds and gain 3% lean muscle. Discuss Who, What, When (time), Where, Which (obstacles or requirements) and Why.
Measurable- Use the METRICS from Part 5 to measure your results. Start on Day 1, then repeat day 30, 60, 90. As a maintenance program, re-assess every 90 days thereafter.
Achievable- According to the Centers for Disease Control (CDC), the average healthy weight loss is 1 to 2 pounds per week, aiming for 4 to 8 pounds per month. Losing 1 pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day.
Relevant- Does it make sense with broader lifestyle goals? This goal will help to achieve a Lifestyle of Fitness that will enhance you in living your BEST life.
Time-Bound- Goals will be achieved in 8 weeks.
Let's Talk Nutrition:
Disclaimer:
This information is intended to share a journey of living fit and not meant to diagnose, treat, or cure any condition, disease, or ailment. Please consult your physician first before making changes to your diet and/or starting any exercise program. CORE Fitness is a whole foods & fitness concept that embraces all that is delicious & nutritious.
Reset Your Routine:
Step 1: Hydration
Step 2: Digestion- Poor digestion is one of the common causes of weight gain. If you cannot break down your food, absorb your nutrients and eliminate toxins effectively, your metabolism will be affected and you will most likely gain weight.
Step 3: Nutrition- Myfitnesspal app is a tool to help to track your progress. Nutrition experts do not recommend energy intake lower than 1,200 calories per day. If you begin to experience any of the following: increased risk of malnutrition, poor energy, behavioral pendulum swing, minor side effects such as fatigue, constipation, nausea, diarrhea, please seek medical attention immediately.
Step 4: Transformation
Did you get all of that? Awesome! Know that healthy eating is about 80% of your exercise routine. Now, let’s consider these simple practices:
Power Supplements:
Action Item List:
The purpose of our pre and post health assessment is to learn more about what inspires you to effectively implement a consistent wellness routine. Use this assessment as a wholistic guide along with our Services and discover your unique strengths and areas to improve. The body "thinks in feels" and learning how to courageously face and overcome our areas of challenge, mind, body and spirit will ultimately fuel progress both on and off the mat. Ready to reset your routine? Let's GO!
The following can be done independently or during a one-on-one Lifestyle Fitness Assessment with Erika.
Part 1:
- What is your best asset?
- Name your top (3) strengths?
- What is your vision for health?
- Describe your spiritual belief?
- Who is your favorite artist? (poet, painter, musician, etc.)
- What is your current exercise routine?
- Why do you exercise?
- What song inspires you most to get up and move?
- Do you have an exercise buddy?
Part 2:
- How would you describe your relationship with food?
- How do you typically feel after you eat?
- Do you like to exercise?
- How many hours do you sleep per night?
- What is your rest routine each evening?
- What do you do to relax?
- Do you cook?
- Do you prep food?
- Do you have a garden?
- Why do you exercise?
Part 3:
- Do you have any allergies? If so, describe your reaction and how long you've had allergies.
- Do you have a diagnosis that would affect an exercise routine? Please list and describe.
- Are you currently taking any medications and/or supplements?
- Have you ever had any injuries and/or surgeries?
- Do you experience any consistent aches and/or pains?
- How would you describe your energy level?
- Describe your food choices?
- How often do you have a bowel movement? Do you have to strain? Observe the color, shape, size and odor.
Part 4:
STATS & Metrics
Start & End date:
Age
Birthday
Height
Weight (Day 1, 30. 60, 90 days)
Blood pressure
Fat %
BMI
Hip
Waist
Hip/Waist Ratio
Let’s Set SMART Goals with our CORE Four Results!
Start Day 1, and repeat on day 30, 60 and 90. We recommend our clients to practice a measurable reset every 90-days thereafter. The goal is to develop a consistent lifestyle pattern. See definitions and examples below.
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound
Specific- To lose 15 pounds and gain 3% lean muscle. Discuss Who, What, When (time), Where, Which (obstacles or requirements) and Why.
Measurable- Use the METRICS from Part 5 to measure your results. Start on Day 1, then repeat day 30, 60, 90. As a maintenance program, re-assess every 90 days thereafter.
Achievable- According to the Centers for Disease Control (CDC), the average healthy weight loss is 1 to 2 pounds per week, aiming for 4 to 8 pounds per month. Losing 1 pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day.
Relevant- Does it make sense with broader lifestyle goals? This goal will help to achieve a Lifestyle of Fitness that will enhance you in living your BEST life.
Time-Bound- Goals will be achieved in 8 weeks.
Let's Talk Nutrition:
Disclaimer:
This information is intended to share a journey of living fit and not meant to diagnose, treat, or cure any condition, disease, or ailment. Please consult your physician first before making changes to your diet and/or starting any exercise program. CORE Fitness is a whole foods & fitness concept that embraces all that is delicious & nutritious.
- Grown without pesticides and chemical fertilizers (organic foods fit this description, but so do some non-organic foods)
- Not genetically modified
- Contains no added growth hormones, antibiotics, or other drugs
- Does not contain artificial anything, nor any preservatives (for fresh produce, you can now add the presence of MAP coatings or 'edible packaging')
- Fresh (if you have to choose between wilted organic produce or fresh conventional produce, the latter may be the better option)
- Did not come from a confined animal feeding operation (CAFO aka factory farm)
- Grown with the laws of nature in mind (meaning animals are fed their native diets, not a mix of grains and animal byproducts, and have free-range access to the outdoors)
- Grown in a sustainable way (using minimal amounts of water, protecting the soil from burnout, and turning animal wastes into natural fertilizers instead of environmental pollutants
Reset Your Routine:
Step 1: Hydration
Step 2: Digestion- Poor digestion is one of the common causes of weight gain. If you cannot break down your food, absorb your nutrients and eliminate toxins effectively, your metabolism will be affected and you will most likely gain weight.
Step 3: Nutrition- Myfitnesspal app is a tool to help to track your progress. Nutrition experts do not recommend energy intake lower than 1,200 calories per day. If you begin to experience any of the following: increased risk of malnutrition, poor energy, behavioral pendulum swing, minor side effects such as fatigue, constipation, nausea, diarrhea, please seek medical attention immediately.
Step 4: Transformation
Did you get all of that? Awesome! Know that healthy eating is about 80% of your exercise routine. Now, let’s consider these simple practices:
- Drink ½ your body weight of water in ounces daily
- Exercise daily
- East 5 servings of fresh veggies daily
- Eat the rainbow of fruits and veggies daily
- Consume only up to 30 grams of sugar grams daily
- Consume at least 1,200 calories per day
- Eat a balanced small meal of quality protein and complex carbohydrates within 20 minutes of exercise
- Eat at least 3 meals per day with 1 to 3 small snacks (size-palm of your hand) per day
- Rest your digestion for 12 hours in a 24 hour period
- Consume quality fats daily (raw nuts, avocado, organic raw and unfiltered coconut oil, Earth Balance, organic extra virgin olive oil, olives)
- Replace fake foods with whole organic grains, quinoa and/or cauliflower rice
- If you’re gluten or wheat intolerant, try delicious gluten-free pasta options
Power Supplements:
- Green tea has polyphenols that help us to lost weight! I love the Yogi brand. Matcha is the “King” of all green teas because it uses the whole leaf ground into a powder. Teavana is my favorite but there’s also great brands that can be mixed with cold water.
- Probiotics are excellent. Choose one by CFU’s (colony forming units) and choose a separate supplement as opposed to one that add probiotics. Once you know how your body responds, you can consider increasing your CFU’s.The best live probiotics are in the foods we eat like kimchi and sauerkraut. The best, made from love, probiotic drink is made by mixologist and Founder, Kemiko Lawrence of Kemboocha.
- Digestive enzymes contain lipase, amylase (to break down proteins, carbs, and fats), and bromelain (to fight infection and support digestion of grains). Nutrilite has an excellent one.
- Krill Oil- excellent source of omega-3 and it fights inflammation. I purchase a Dr. Mercola brand at The Vitamin Shoppe.
- Vitamin D3- helps prevent breast cancer, fatigue, flu and much more. One of my favorites sources is Garden of Life.
- Protein Powder- choose a whey concentrate, non-GMO without hormones. If you’re dairy intolerant or just simply choose a vegan lifestyle, brands like Orgain, Vega are my favorites. Look for products that have a broad spectrum of plant-based proteins. Note: combining with fruit in a smoothie may cause bloating.
- Calcium/Magnesium- These supplements together is tremendous for building strong bones to prevent osteoporosis and help you sleep! Nutrilite supplements are some of the best available.
- Snacks- Lara Bars, Kind Bars, raw nuts, seaweed Snacks, organic peanut butter and organic apples and/or celery, raw salads.
- Add Bragg’s Apple Cider Vinegar, Emergen-C and water for a healthy pick me up.
Action Item List:
- Complete Parts 1-3
- Complete STATS
- Take before photo
- Take after photo
- Install My Fitness Pal app and record all food intake for 7 days
- Read SMART goals & Food Guide
- Take our 30-day Core Challenge
- Think, write, speak at least (1) thing you’re grateful for each day
- Create a space at home to exercise
- Establish and implement a daily rest routine, “Bring Down the Busy”
- Exercise daily (HIIT, barre, yoga, meditation, Pilates, strength conditioning, power walking per plan)
- Make a daily shopping list/ a specific time to shop/ always travel with water and snacks