www.smart-exercise.com
What’s going to happen to you today? •
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We will ask you some background questions to make sure that you are healthy and ready to go. We will introduce you to an outline of what’s in store over the next 12 weeks.
What’s going to happen to you today? • • •
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Explain the science behind our unique exercise formula. Explain the what and why behind your personalized nutritional plan. Explain how you can measure to ensure the programme is working effectively. Explain why we want you to wear a MYZONE belt during the programme.
What’s going to happen to you today? • • •
Establish some starting points. Explain the Personal Progress Pack we are presenting to you. Explain how to fill out your online progress tracker each workout.
What’s going to happen to you today? • •
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Check the equipment available at your gym. Give you details of what we want you to do at your first workout session. Explain how you can log the workouts so we can coach you effectively.
What’s going to happen to you today?
• Give you access to our support services and introduce you to your programme coach who will be looking after you.
Your programme… 1. Resistance training. 2. Cardio-vascular training.
Your programme… 1. 2. 3. 4. 5. 6. 7. 8.
High Intensity Strength training sessions. Short Hi Intensity Cardio training sessions. Daily 30-minute walks. A personalized high protein, low carbohydrate diet. Long rest periods between workouts. Intermittent fasting daily. Plenty of Sleep every night. Good Hydration.
Benefits of High Intensity Interval based cardio training… • • • •
Empties glycogen from the muscles More beneficial than hours of slow jogging Builds muscle fibre which boosts metabolism Continues to burn fat for 2- 3 days afterwards
Calculating training intensity…
Taking your pulse… • Radial (wrist). • Carotid artery (neck). • My Zone Heart rate monitors. • Take a 6 second count – add 0 to the total.
Benefits of resistance training… • Increase your metabolic rate. • Increases lean muscle tissue. • Reduces bodyfat (especially belly fat). • Improves bone density. • Reduces risk of injury. • Reduces risk of osteoporosis. • Reverses Aging Genes.
Personalising your Strength Programme 1) Make you familiar with the equipment. 2) Establish CORRECT speed of repetition. 3) Test your current capability. 4) Calculate your 1 RM and your Personal Workout levels. 5) Create your Personalized Hi Intensity Strength programme (P.H.I.S.T).
What happens after today… • • • • • • • •
DOMS! Fitness support follow up. Personal fitness mentoring team. One2one follow up sessions if needed Re-Programme every 42 days or 14 sessions Bring Your Friends – Use our Nomination Scheme Choose activities from the Onboarding Fitness website. Personal training offers