Principle # 1-Evaluate Where You Are!
by Personal Fitness Trainer
Tom Wright
Scottsdale, Arizona




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You need to complete our FITNESS EVALUATION! It is pretty tough to know where you are going and how much progress you are making if you have no idea where you are at. Let me repeat a most important quote, “When performance is measured it improves. When performance is measured and reported back, the rate of improvement accelerates.” (Thomas S. Monson) We need to measure your true starting point! Many people want to workout for 6 months then get evaluated so they don’t feel so bad when they are evaluated. The big problem with this is most people (probably 90%) with this philosophy will never make it to 6 months! The 1st month is critical to the success of anyone starting an exercise program. If we can evaluate you and give you a true starting point, you will:

1.Recognize Your Strengths And Weakness – We evaluate your body fat, cardiovascular capacity & conditioning (approximate VO2 Max), upper and lower body strength, resting heart rate, blood pressure, stomach strength, flexibility, and girth measurements. If possible we also encourage you to get your blood work done (cholesterol, HDL, LDL, triglyceride levels, etc.). Then we compare these values to some of the charts we have gathered on averages for age groups and gender.  This gives you a good idea of where you are at in comparison to the average American. But remember, the average American is in pretty bad shape!


2. Realize You Need Improvement In Your Health  - This evaluation is very motivating! I have seen it over and over again. When performance is measured, it improves. You will get competitive with others and yourself. You will get disgusted. You will get mad. You will get embarrassed. You will take a serious look at yourself and where you are headed. You will remember back to when you were in good shape and how good you felt, and how good you looked. You will be motivated to change!

3. Recognize You Need Help In Your Quest – You have done it by yourself and look where you are! Are you in the pit of despair? If you are an “average American” you are in serious trouble! So, if you come out average or below, time to change your ways! Just go to a nursing home and see where you are headed.

You are better than this! But you need some help; this is where GAGA comes in! Hire a personal trainer or coach, follow the program, and you will feel better in no time flat! We are not a quick fix, and yes it takes effort, but what are the alternatives? We will teach you how to live your life optimally, Body-Mind-Spirit. Your personal trainer will give you the information you need to be successful and they will give you someone to report to, so your “rate of improvement accelerates”, someone who you are accountable to on a daily basis. So, hold on and enjoy the ride! It will be exhilarating!

4. You Will Be Motivated By Your Improvement – If you have a true starting point, when progress is made, which will be immediate, you will become motivated! You will get excited! You won’t be able to wait until your next workout. You will feel young again! You will feel attractive. There is something about exercise, something that is hard to explain, something that makes you feel good about yourself, excited to be alive!

When you look in the mirror (the mirror test) and see progress, you will get excited! When you measure your body fat and it is decreasing, you will get excited! When you see your heart healthy measurements improving and you realize you will live a longer, healthier, happier life, you will get excited! When you get stronger, you will get excited! When your body gets toned in all those hard to get areas, you will get excited! And when you get excited you will change your lifestyle! Measure your progress and start with a true starting point, so you can look back in 6 months or a year from now and see how much you have progressed!


GAGA for Fitness Evaluation:


Client Name:_________________________________________________________________________


Day Phone:­­­­(_____)________________________Cell Phone:(_____)____________________________

E-Mail Address:________________________________________  Birthdate:_____________________

Biometric Measurements;

Height:__________Weight:___________Body Fat:__________ Method:__________________________

Girth Measurements:

Neck:___________Chest(pecs):____________ Arms:___________Waist(belly button):______________

Hips(femur):________________Thighs(largest site):_________________Calves:_________­­­__________


Resting Heart Rate:_________________Resting Blood Pressure:_________________________________

Estimated VO2 Max:_________________Method:____________________________________________

Strength/ Endurance/ Flexibility:

Chest Press(10 reps or less):_________________Method:_____________________ 1RM:_____________

Leg Press(10 reps or less):_________________Method:_______________________1RM:_____________

Sit-Ups(1min.):________________Push-Ups(Max):__________________Sit & Reach:_______________

Brzycki Equation: 1RM = Wt. Lifted/ 1.0278 - .0279X (X = # of Reps Performed – 10 or less)

Important Note: When figuring out your 1RM (1 rep max) do not go much below 10 repetitions unless you are used to it! You will injure yourself. Get a weight that you can do about 10 times then plug that weight into the Brzycki Equation to get your 1RM.

Norms for  your age and gender: You call look up norms online for these various exercises, or just give us a call and we can tell you over the phone what they are for your age and gender. It is suggested that you visit your doctor for a complete physical examination before starting any exercise program. It is also good to get your blood work done so you can determine what your “inward health” is also.

 Tom Wright is a Personal Trainer in Scottsdale Arizona. You can contact Tom through his Personal Training Webpage for more information on his services.


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