Professional Documents
Culture Documents
Welcome Pack!!
Welcome To The LifeStyle
Training For Super Busy You!
I first want to thank you for choosing me as your coach.
I’m excited to embark on this stage of your fitness journey with you
and will do everything I can to ensure that you succeed.
Before we begin, I’d like you to please read through this short
information package. In it is all of the information about your program
and what you’re about to get in the coming months. I’ve laid out what
I’ll be sending you and when you can expect to receive it in addition
to guidelines for support.
Thank you again for choosing me to help you on your health and
fitness journey. I’m here for you every step of the way.
Your Coach,
PC
HOW ONLINE COACHING WORKS
Please ignore this page if you are on 1:1 Personal Coaching with me.
In order to give you the direction, accountability and support that you
need there are a couple different facets to this program.
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Tracking That Progress Comes In Many
Forms
• Weight: Record your starting weight in your profile at the start of
your program.
• Inches: Record your inch measurements under your profile
(instructions are provided).
• Visual tracking: Take pictures front/side/back (instructions are
provided).
• Commitment/Accountability: Check in at the beginning of the
workout. Aim to complete as
many at least 3-4 workouts a week.
• Strength: Record the weight used for every workout. Each week
aim to increase the weight you use every set by 2-5 pounds.
• Share: I highly encourage you to share your accomplishments with
family and friends and feel free to tag me on any of your posts.
Workout Terminology:
** The scale will not, and should not, be the only method to track
Rep: One performance of a single exercise. weight and progress!
Set: Number of repetitions performed without stopping.
Tempo: Speed at which one repetition is performed. It is denoted with Email support:
4 numbers (ex. 4-0-1-0).
• Emails correspondence will primarily be generated through
Each of the 4 numbers is in seconds.
UpCluster Fitness App
Rest: Time in seconds between two sets.
• Alternatively, emails will also be sent from
Superset: Combined exercises. It means you will do the 1st set and
sendamail.partho@gmail.com
without rest, start the 1st set
• It is recommended to add both addresses to your email “safe list”
of the second exercise. Basically, you will perform 2 exercising
• Feel free to send me an email anytime. That email needs to be point
without resting.
form and each point no more than 3 sentences.
HIIT: High Intensity Interval Training. This is an enhanced form of
• Each point is also one question and you are welcome to ask as
interval training, an exercise strategy alternating periods of short
many questions as you like but I respond on Sunday mornings, our
intense anaerobic exercise with less-intense recovery periods. HIIT is
official weekly check ins.
a form of cardiovascular exercise.
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Progressing: Your goal is to steadily increase the weights by
2.5 - 5 pounds every workout. Somedays you will be able to
increase some days it will be tough. Stick around, push yourself
to get an extra rep if weight cant be increased anymore.
Training days:
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Guidelines For Body Measurements
Neck: Measure around the largest part of the neck.
Shoulders:Place the measuring tape around the widest part of
your shoulders, take the circumference. Be sure to keep the
tape parallel to the floor.
Chest: Place the measuring tape across your nipples and
measure around the largest part of your chest. Be sure to keep
the tape parallel to the floor.
Upper arm: Measure around the largest part of each arm
(above the elbow).
Waist: Place the measuring tape about a 1/2 inch above your
bellybutton (at the narrowest part of your waist) to measure
around your torso. When measuring your waist, exhale and
measure before inhaling again.
Hips: Place the measuring tape across the widest part of your
hips/buttocks and measure all the way around while keeping
the tape parallel to the floor.
Thigh: Measure around the largest part of each thigh.
Calves: Measure around the largest part of each calf.
Tips for Measuring
• Use a flexible measuring tape, such as plastic or cloth.
• Measure your weight and body girth first thing in the morning after bathroom use and before
eating or drinking anything.
• When taking measurements, stand tall with your muscles relaxed and feet together.
• Apply constant pressure to the tape (so it doesn't sag) without pinching the skin.
• Measure under the same conditions each time, such as wearing the same clothes (or none
at all).
• Measure yourself in front of a mirror to make sure the tape is positioned correctly. If
possible, have someone else do the measuring for you.
• To ensure accuracy, remember to take measurements in the same place on your body each
time. ex: for upper arm and thigh measure the distance from the shoulder point and hip joint
respectively to the measuring points.
Don't let the scale get you down! Losing inches can be even more impactful than losing
pounds.
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3 Day Diet Record
Please record everything you eat and drink for 3 days. Be as thorough and detailed as possible.
Please be as honest as you can be. I am gathering data, not judging. Don't change your normal routine. Just record what you
are doing.
If your eating habits change over the week, pick 3 days that are representative (e.g, 2 weekdays plus one weekend day).
To measure, simply use hand size portions as shown below or something else standardised. You can use measuring cups or food
scale if you want.
Record any other notes such as why you are eating, how you felt after you ate, etc.
Women Men
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Sample 3 Day Food Log.
Print out the next page (3 copies), complete the the log and send me the scan copies.
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Day 1 / Day 2/ Day 3
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Keys To Success You must hold yourself accountable:
• I’m here to hold you accountable and to help you reach your
goals but ultimately YOU are responsible for completing the
workouts.
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Macronutrient breakdown:
Nutrition
All three macronutrients are important when it comes to losing
weight and building lean muscle.
1. Protein is essential for repair, rebuilding, and putting on
muscle
2. Carbohydrates will help fuel workouts, stimulate glycogen
replenishment and insulin for nutrient delivery, and protein
synthesis.
3. Healthy fats are needed for hormone development.
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Notes On Gym Etiquette
2. Avoid the “Abs zone”.
Most gyms have a designated area for mats, balls, bosu balls
etc. Don’t bring heavy weights into that area. It’s designated for
stretching and abs work. By taking up their space you force
them to take up your space (see the next point).
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Guidelines
>> Training sessions must be intense
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Sleep • Get 7- 8 hours of quality sleep every night. I can’t stress
how important this is for both fat loss and muscle gain,
especially when you’re in workout mode. If you are a
postpartum mom, I understand how hard it is to sleep. If you
can chose between a training session and 1h of sleep. Go
sleep !
I could write about the countless studies of why sleep is
YOU SHOULD NOT RELY ON INFORMATION PROVIDED IN THIS
important for you, your appetite, your mental health, your COMMUNICATION AS A SUBSTITUTE FOR, NOR DOES IT REPLACE,
happiness, and especially your fat loss. But I’m not going to PROFES- SIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. IF
bore you with the science stuff . That’s not the approach I take YOU HAVE ANY CONCERNS OR QUESTIONS ABOUT YOUR HEALTH,
with fitness. YOU SHOULD ALWAYS CONSULT WITH A PHYSICIAN OR OTHER
HEALTH-CARE PROFESSIONAL. DO NOT DISREGARD, AVOID OR DELAY
OBTAINING MEDICAL OR HEALTH RELATED ADVICE FROM YOUR
HEALTH-CARE PROFESSIONAL BECAUSE OF SOMETHING YOU MAY
HAVE READ IN THIS EMAIL. THE USE OF ANY INFORMATION PROVIDED
IN THIS EMAIL IS SOLELY AT YOUR OWN RISK. SEEK PROFESSIONAL
MEDICAL ADVICE PRIOR TO PARTICIPATING IN OR PRACTICING ANY
EXERCISE, MOVEMENT, OR NUTRITIONAL PROGRAM DISCLOSED,
SUGGESTED, OR REFERRED TO IN CONNECTION WITH YOUR USE OF
THIS COMMUNICATION AND/OR THE PRODUCTS AND SERVICES.
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