Pre-exercise Health Screening

With a free initial consultation we complete our pre-exercise health screening and fitness assessment forms.

After completion of the forms we begin the process of designing a customized fitness program for individual client.

Client Data
Client Goals
Exercise History
Fitness Assessment
Food Assessment
Health History
Informed Consent
MD Clearance
Notes page
Equipment list
Complied form


Exercise Description:
Core (body weight)
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Boxing Circuit

Our boxing circuit workout program is from beginners, intermediate and advance levels of fitness.

Individual training sessions includes warm-ups, drills, circuit interval, pads work, heavy bag, calisthenics and strength and conditioning routines.

Each session last for 30-60 minutes will burn approximately 600-700 calories.



The abdominal muscles (abs) provide movement and support to your core area.

The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles.

Obliques serve as stabilizers, and are used in almost every physical activity.

Exercising your obliques should be a very important part of your workout program.


What is Nutrition ?

Nutrition is the study of food and how the body uses it.

Nutrients are chemical components of food that are essential for energy, growth, cellular repair, and regulation of metabolic functions.

What are the Essential Nutrients ?

The body needs six essential nutrients or component of food to function.

Carbohydrates, fats, and proteins are energy nutrients because they provide energy for the body

They are referred to as macronutrients.

Energy in foods is measured in units called calories

The remaining three nutrients are vitamins,minerals,and water.

They do not provide energy, but they do play a critical role in health.

Vitamins are referred to micronutrients because they are needed in relatively small amounts to support normal health and body functions.

Bodyweight Squats

Exercise Description:
Bodyweight Squats

Quads (bodyweight)

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Physical Fitness

Physical Fitness

One definition of physical fitness is an improved physiological state that lead to improved health and longevity

Primary Component of Fitness

Cardiorespiratory capacity

In fitness, we also refer to as cardiorespiratory capacity as aerobic capacity.

This capacity includes aerobic endurance, aerobic strength, and aerobic power .

Some of the long term cardiovascular training are:

Improved endurance
Decrease resting heart rate
Decrease risk of cardiovascular disease
Increased stroke volume and cardiac out put

Muscular capacity

Refer to the spectrum of muscular capability.

This includes muscular endurance and muscular strength

Some long-term adaption of improving muscular capacity are

Increased strength
Improved muscular endurance
Increase basal metabolic rate
Improve joint strength and overall posture



This is the range of movement or amount of motion that a joint is capable of performing.

Each joint has a different amount of flexibility.

Some of the long-term adaptations of improved flexibility are:

Improved range of motion
Improved bodily movement
Decreased risk of injury
Improve posture

Body Composition

This is proportion of fat-free mass to fat mass

Some of the long-term adaptation of improving body composition are:

Improve basal metabolic rate
Improved bodily functions and improved BMI.
Decreased is of cardiovascular disease

Reference: Can-Fit-Pro Foundation of Professional Personal Training