Free 35 Minute In-Person Consultation
Yes, you can schedual a full 35 minute one-on-one consultation. During out meeting we'll go over your fitness goals, current and prior training, fitness testing, body fat testing and medical history.
In your consultation, we'll cover the following:
- Your Fitness Goals
- Body Fat Measurements
- Core Testing / Strength Analysis
- Body Circumfernce Measurements
- Resting Heart Rate and Blood Pressure
- Current Diet and Workout Plan Assessment
After analysizing the results I'll provide you with a diet and workout recommendation that you can take home and begin working out, or come back for private training sessions.
Free Body Fat Test
Want to check your bodyfat, but don't know how? It takes about 5 minutes, and is done by taking a series of measurements using calipers.
Body fat testing can be done at anytime prior or during a your workout program. It's nice to get periodic body fat checks to see how much you've progressed.
As you can see from the chart above, "generally speaking" we can determine the following:
The "ideal" body fat % for woman is about 21-24%.
The "ideal" body fat % for a man is about 14-17%.
Body Fat Goal Example
Let's say you are a 130 pound woman with 23% body fat, and your goal is to lose 20 pounds.
Initial body fat calculations
» 130 pounds x 0.23 body fat = 30 pounds body fat
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A great goal might be for you may be to reduce your body fat from 23% to 18%.
In this case:
Her Goal: Reduce body fat from 23% to 18%
» 130 pounds x 0.18 = 23 pounds body fat
100 pounds lean body mass + 23 pounds body fat = 123 pounds goal weight.
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So, for you to achieve a lean, but healthy 18% fat, you would need to lose only 7 pounds of fat, reducing your weight from the current 130 pounds to 123 pounds. Depending on her metabolism, diet and workout intensity — losing 7 pounds of fat should take about 2 weeks with proper training.
Schedual Your Appointment to Get a Free Body Fat Test at either the Carson City, or Reno locations below.
To schedual a free 35 minute in-personal consultation follow these instructions:
Click Here to Set Your Appointment
Free Body Circumference Measurements
Circumference measurements are an excellent way to determine body changes through an exercise program. For those designing changes in body weight and/or image, it is recommended to test body weight, body composition, and circumference measurements.
Together these three measurements help you gain a clear picture of what changes that are occurring in the body over a period of time.
Measurements are logged, and avaliable to take home after the consultation.
Body circumference meansurements for fitness testing are taken at the following locations in the body:
- Abdomen - At the level of the umbilicus (belly button)
- Calf - At the maximum circumference between the knee and ankle
- Forearm - At the maximal forearm circumference
- Hips - At the maximal circumference of the hips or buttocks region, whichever is larger
- Arm - With the subject's arm to the side of the body, midway between the elbow and shoulder
- Waist - At the narrowest part of the torso (above the umbilicus and below the xiphoid process)
- Thigh - With the subject's right leg slightly forward and the legs slightly apart, weight on the rear left leg, at the maximal circumference of the thigh
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Free Resting Heart Rate Testing
If you want to have an effective cardiovascular training program to keep your heart healthy, and blood super saturated with life giving oxygen — you'll need to train with the proper intensity.
When you start a workout program that involves aerobic exercise suchas cardiovascular training you'll want to reach for a certain level of intensity. The level of intensity you should be training at is approximate 55-65% of your maximum heart rate.
As you exercise, and your heart get's stronger your resting heart rate will go down. A stronger, cleaner beating heart moves pushes more blood with less effort.
Routine exercise also decreases LDL (bad cholesterol) and increases your HDL (good cholesterol) thus lowering your blood pressure into the normal healthy range.
By testing your resting heart rate we can determine what your target intensity level is. Remember seeing those "heart rate monitors" on cardio equipment — yup, that's what they're there for!
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Your Fitness Goals
This questionnaire is designed to help identify specific wellness goals that can help poinpoint the most effective and efficient program for you.
You may want to print out this questionnaire and bring it with you to your free consultation after making an appointment.
We'll discuss the best possible ways to reach your fitness and wellness goals and how a workout and nutrition program can help you acheive those goals.
Click Here to Set Your Appointment
Where to go for Body Fat Testing and In-Person Consultations....
Reno Training Location
One-on-one personal training, consultation and free services sessions are avaliable by appointment at:
5301 Longley Ln. #C
Reno, Nevada 89511
Next to Fitness Connection — in Reno, Nevada.
Our 14,000 sq.ft sub-leased gym is home not open to the public — only fitness professionals and their clients have exclusive access.
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