Example Worksheets/Charges
"As a individual trainer you will receive an individual service, which will include as few or as many activities you wish, if you have not tried any of these activities, I would hope you at least try it once or twice as its a great fun way to becoming a healthier fitter individual!"
The most popular and beneficial option is the 3 month package, which is really the minimum most people need to get some of the changes into your lifestyle that should set you up for the future you want...
This package includes*;
a hour consultation, where we will discuss all options and relevant issues regarding your health and fitness etc...
then we will arrange to have a 2 hour fitness assessment or M.O.T if you like!, this will help me create your specific fitness programmes to which you will work to for the next 3 months, there will be a new fitness plan for each of these months,
during these 3 months i will take you on one of the sessions per week ( more if you wish) to make sure you are progressing as we both would like, also included will be a monthly diet sheet, any help and advice at anytime via phone or in person, and finally a fitness test at the end of the 3 months to assess your improvement and progress.
At this stage you may feel you will be able to continue your health and fitness by yourself, or of course i will continue to work with and for you as required........
The 3 month package*
The extras would be;
extra sessions with me per week
lunches/smoothies
sports massage
other activities i;e kayaking, tennis, badminton etc..
weekly diet sheets.
Alternatively You may wish to have the simple package of a consultation, a fitness M.O.T one session with me to start you off, a 3 month fitness plan, finishing with your fitness assessment test at the end of that time....
The Basic package*
Extra one to one sessions can be added at any time at reduced rates, feel free to ask for the option that will suit you best ,any combination can be arranged,and as im now based in France please contact me for all inc training weekends deals ...
*This doesn't include any possible travel expenses and if you require my services then I will discuss with you your individual quote after our free consultation*
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Here are a few of the more intense work-sheets I am currently providing my clients to show what service I can provide, each thoroughly discussed between us and tailored to there specific requirements. Your worksheet will be individual and worked out with you to include as much or as little as you require.
(All times approx)
1st Example Worksheet
8am : Day Starts: Provide Breakfast , fresh blueberries, branflakes, soya milk.
Discuss forthcoming activities etc...
9am : Light jogging session at park then stretching,resistance band and skipping workout, followed by min 3 mile run.
10am : 20 mins light tennis warm up, followed by approx 1 hour game, warm down .
12pm : Home to shower/change, I prepare lunch ie wholemeal tortilla wraps with tuna and rocket, also sliced mixed peppers with humus dip.
1.30pm : Stretches before mountain bike 7 miles around lake, warm down.
2.30pm : Back to park for upper body workout, 30 mins free weights, resistance band and boxing pads routines.
3.30pm : Rest, protein smoothie.
4.30pm : Swimming pool for min 25 mins of continuous mixed stroke lengths.
5.30pm : Evening meal prepared ie High Protein omlete chopped fresh tomatoes, spring onions and beetroot, dessert of mixed fruit cocktail.
2nd Example Worksheet
10am : Day starts, meeting at gym, warm up followed by upper-body and resistance workout (min 4x15-20 reps on each apparatus) followed by 30 mins punch bag/CV workout, pad-work and trio of skipping/sit-up/push-ups routines. Warm down.
12pm :Provide lunch ie energy smoothie and cranberry seeded bagel with tuna and salad mix.
1pm : Go to track for 3-4 lap warm up followed by strides and stretches, followed by 6x120metres and 2x150mtrs. Stretch. Warm down.
3pm : leg massage
3.30pm : River for kayak session inc warm up stretches and preparation,min 45 mins of even tempo paddling.
5pm : Discuss diet-sheets and that days/forthcoming events.
6pm : Day finishes.
These are just two of the multiple options you can request, these examples are for some of the clients who have reached a high level of fitness and wish to maintain that level, I endeavor to create a full and active day, half-day etc.. that you really will benefit from however much you wish to do, alternatively you may just want me to advise you on nutrition and give you a light CV, core or specific body area styled routine for an hour etc..., thats equally fine, together we' ll design a training session that works for you, in person or via the website.
