Fitness Audit

Now is the time to take stock of your health and fitness and this is about more than the number on your scale, more than just Body Mass Index. It’s more about how you look and feel,  so be honest with yourself as you answer these questions. They will help you asses your mental and emotional health as well as your level of fitness.

Prior to beginning the assessment, please answer the following questions:

  • Are you or could you be pregnant?
  • Do you have heart or lung disease?
  • Do you have high blood pressure, asthma or any other breathing problems.
  • Do you have dizzy spells or faint when exerting yourself.
  • Has it been a long time since you have regularly exercised?
  • Are you being treated by a doctor for a medical condition?
  • Have you been prescribed medication that may interfere with your ability to exercise?
  • Are there other circumstances that make it difficult for you to exercise?

If you answered yes to any of the above questions, please consult with your physician before engaging in any of the assessment or suggested exercises on this website.

Physical Fitness
Can you:

  • run up and down the stairs (at least 10 steps) two times and still

conduct a conversation without difficulty?

  • bend over and touch your toe 15 times without being winded?
  • put your hand behind your back and reach up to undo your bra clasp?
  • do 15 reps. of bicep curls (on each arm) using an 8lbs.weight or 1 liter

bottle of juice?

  • stand on one leg without support for 15 seconds (test both legs)?
  • - do ten pushups within a minute?
  • - Sit with your legs stretched out in front of you and touch your toes?
  • - do 20 situps within one minute?

More than 3 no answers in this section indicate a need for a focus on fitness.

Emotional Fitness

Are you:

  • lacking in energy?
  • easily angered, flustered, brought to tears?
  • feeling more stressed than you used to?
  • always worried?
  • sleeping poorly at nights?
  • grinding your teeth?

Do you:

  • change your eating habits when you are upset?
  • neglect to make time to hang out with your girlfriends?
  • feel anxious, overwhelmed, angry, or sad more than two times during a week?
  • withdraw from people or find yourself feeling isolated?

More than 3 yes answers in this area indicates a need to focus on emotional fitness.

Diet

Do you:

  • grab fast food on a regular basis because there is no time to cook?
  • skip meals in favor of completing some task.
  • give in to your cravings for sweets, salt snacks?
  • skip breakfast?
  • eat very little fruits and vegetables?
  • eat mayonnaise, butter, or other fats daily?
  • have a pattern of weight gain over the past 6 months?

More than one yes answer to this section indicates a need to focus on diet.

Now that you have completed the fitness audit, you can use this website to get some ideas on how to proceed with the areas you would like to focus on.

Fitness Blueprint

Many women want to improve their health and well being but don’t know where to start.  It can seem so overwhelming.  Searches on the internet bring up millions of different options, and it can become so daunting that you just put it off for another day.  Unfortunately, if you’re already approaching 40, you can’t afford to put off your health.  You need to start focusing on you.

fitness blueprint 300x220 Fitness Blueprint

One of the best ways of getting started is to create a personal fitness blueprint or map.  This fitness map is a plan that will encompass some of the areas of health that a woman would need to consider, including physical needs like exercise and flexibility as well as mental and emotional health considerations.

In Building your own fitness map, a great place to begin is with our fitness audit.  If you have not already taken the fitness audit, you can do so here. The audit will help you identify areas of focus – and don’t worry if every area is an area of focus for you.  This is an ongoing process, there is no hurry. To truly love yourself, you should focus on every aspect of your health, well-being, and happiness.

Within your fitness blueprint, you should focus on areas for flexibility, strength training, nutrition, diet, cardiovascular fitness, emotional fitness, and mental health.  Under each of these main sections, you can develop specific goals.  For instance, if you are more focused on weight loss, you might develop your cardiovascular and diet and nutrition areas of your map more than other areas.  If you are experiencing a great deal of stress, you might focus more on the mental health areas.

Ultimately, as you conquer sections of the fitness blueprint, you will develop other areas, until you have a well-rounded, all-encompassing plan for maintaining your health as you age.  You’ll develop new goals as you accomplish the old ones and change goals that become less important as other aspects in your life change.

Your fitness blueprint should be a very personal thing, that is, it should look like what you want it to look like.  Your fitness blueprint may not look like mine.  You may want to keep yours in pages of a journal; you might be a list maker or use spreadsheet software to develop your plan.  However you decide to create it is great as there is no wrong way.  It’s in the making of the blueprint that you learn the most about what you want and need to improve your health.