Fitness Assessment

As your NASM Certified Personal Trainer, Kathryn will meet with you in her Athens, GA home for your initial appointment, which will include:

• Fitness Assessment
  • Physical Activity Readiness Questionnaire
  • Measurements
  • Weigh In
  • Body Fat Percentage (measured with monitor)
  • BMI (Body Mass Index)
  • Static Posture Assessment
  • Performance Assessments
• Goal Setting, which will be based on what you, the client, want to achieve and will include:
  • Introduction to some exercises
  • Integrating nutritional strategies
• Plan Development
• Determine how client should move forward with her future workout and nutrition plans
  

Favorite Workouts

For me personally I love to do my weight training on Mondays, Wednesdays and Fridays and my cardio on Tuesday, Thursdays and Saturdays. Click here for the routine I do on the treadmill on my cardio days and I follow that with 3 minutes of basic planks (on elbows and toes) each of my cardio days. On my weight training days I start with 1 mile on the Elliptical as a warm-up followed by 3 minutes of planks before getting started with the weight training. Below are some of my favorites for weight training:

Mondays (Upper Body):

• Push-ups
• Dumbbell Lateral Raises
• Dumbbell Forward Raises
• Dumbbell Bicep Curls or Bicep Curl Machine
• Triceps Press or Triceps Extensions
• Pectoral Fly
• Rear Deltoid
• Chest Press
• Lat Pulldown
• Assisted Pull-ups

Wednesday (Core):

• Variety of Planks
• Russian Twist with Medicine Ball
• 7-minute Back Strengthening Routine
• Bosu Ball Crunches
• Bosu Ball Mountain Climbers
• Roman Chair Leg Raises
• Torso Rotation
• Abdominal Machine
• Back Extensions

Fridays (Lower Body):

• Squats
• Lunges or Walking Lunges
• Lateral Lunges
• Donkey Kicks
• Fire Hydrant
• Glute Bridge
• Single-leg Deadlift
• Glute Machine
• Hip Adduction
• Hip Abduction
• Leg Extension
• Seated Leg Curl
• Seated Leg Press

Click here for a great stretch routine to do after each workout. Feel free to print and use my example workout and tracker.