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.

Running for exercise

People who incorporate running into their fitness plans either love it or hate it.  Some people claim running gives them that endorphin high we have all heard about, while others complain that the impact of running cripples their exercising efforts.  If you plan to add running to your fitness plan, be sure you clear your health with your physician first.

Running can be great, calorie-burning, aerobic exercise.  It can be done on a treadmill or even better, when the weather is nice enough, it can get you out into fresh air.  Running can also be a troublesome form of exercise if you don’t take the proper precautions.

running 225x300 Running for exerciseThe most important consideration when adding running to your exercise regimen is to make sure you have a pair of great-fitting running shoes.  The shoes should be professionally fitted, and you should try them on wearing the type of socks you will be wearing when you run (which should be slightly padded, moisture-wicking athletic socks).  Running shoes absorb the impact of your feet hitting the ground and help prevent you from sustaining injuries that keep you from exercising.

The next major consideration for running is a sport bra.  You cannot just go to the local department store and grab a small, medium, or large sport bra off the shelf.  You need to buy a sport bra that is sized by circumference and cup size, offers more than adequate support, and is designed from a moisture-wicking material.

Finally, before and after your running session, you should stretch and warm your muscles.  In fact, if you haven’t been running and decide to start, you should start by walking and incorporate a few minutes of running combined with your walking.  Each day, you can increase your running time and decrease your walking time until you are running the entire time.  It can take six to ten weeks to bring your body to a point where it can accomplish a run without overexertion.

As your body adjusts to running, you may find yourself wanting to run longer and more often.  Be careful not to overstress sore muscles; if you feel as though you’ve pulled a muscle, go back to walking and running in combination until the pain is gone.  Running and ignoring the pain will eventually make it impossible for you to exercise.  Be smart and listen to your body, and you will find that your body will respond well to running and you’ll see many positive benefits.