Role of the Fitness improvement Plan Recipient: ‘L. Lunderstand that this Fitness Improvement Plan is a training initiative to assist in helping individuals attain and/or maintain physical fitness and command presence requirements. 2. 1understand that this meeting is a training initiative to provide education on proven research based nutrition and exercise techniques and guidelines as well as ways to implement within the rigors of work of law enforcement, 3. understand that during this process, | am being provided the opportunity to set individual goals and parameters to help track my progress in order to show steps taken towards maintaining or attaining compliance with the physical fitness and command presence requirements. 4, understand and am aware that if any questions regarding protocols, exercises, training plans, instructions or otherwise discussed in this meeting, that | should inquire as soon as possible with a fitness institute graduate or member of the Fitness and Wellness Staff. 5, Furthermore, | understand that if any follow up questions or a desire for a follow up meeting, | may follow up with the fitness institute graduate or Fitness and Wellness Staff at any time to assist. 6. I understand that additional resources and education may be helpful to my success and understand the recommendation to look into the Wondr Health or Real Appeal program which is available at no cost at https://enroll.wondrheatth.com/start?s=HealthSelact or httos://realappeal.com/get-started 7. understand that itis recommended that | consult with my general practitioner for any specific ‘medical issues and any recommendations for nutritionist consultation. 8. lunderstand that based on the goals | have set, | am to provide documentation of my progress and/or benchmarks related to my individually set goals from the FIP to my supervisor or FIP administrator on a weekly, bi-weekly, or monthly basis as agreed upon within this meeting, 9. lunderstand that to help show my progression due to actions of my goals, | wll engage in a benchmark test every _4 weeks _ which will consists of __Inbody Testing Role of the FIP Administrator: 1. Tunderstand my role is to help support the participant and encourage them throughout the process, 2. understand that | am responsible for providing a copy of the FIP documentation to the participant and Fitness Wellness Unit at physicalfitness@dps.texas.gov in addition to a general update to the participants supervisor. J understand that | am responsible for shering with the patticipant’s supervisor what documentation they should expect on a weekly basis and what to look for in that documentation. Furthermore, | will be available in the even the supervisor or participant have follow-up questions regarding their progress. V9 Ba FIP Recipient Name Printed FIP Recipient Signature Date 01/25/2022 FIP Administrator Name Printed FIP Administrator Signature DateFitness Improvement Plan FIP Participant Name: __ FIP Administrator Name: Reason for rip: Command Presence Evaluation Barriers; Only sleeping approximately 4-5 hours a night, work schedules, stress, lack of nutritional knowledge. past Successes; LASt year, he was able to lose 20 Ibs over a 7 month span while working out 5 days a week for 45 min a day. Narrowed Area of Focus to Work on: 1 area of focus to work on would be nutrition. Being more disciplined and consistent with eating habits. Strategies to Overcome Barriers Based on Experiences and Research Based Informati Remembe ring to eat throughout the day, and being more disciplined with the types of foods that are being consumed.Create Measurable Goals and Means to Track Poorly Written Weienecuce Cerca Domore Walk on treadmill for 20 minutes at a minimum heart rate of 70%, on Monday, Wednesday, “cardiovascular. and Friday each week while tracking in paper notebook and turn in each month with goal of exercise atthe gym, __ increasing the number of minutes per week compared to the previous week until goal of 300 minutes per week is reached and then increasing intensity. Cut back on sodas. Drink no more than one diet soda each day. When | am craving soda, | will drink water and track the number of sodas I drink per week on phone and turn in each month. Eatlessfast food. 4 days of the workweek, | will prepare lunch to take with me to work and record what | prepare in my notebook 50 | can keep track of things | like and don’t ike a5 well as healthier _ and unhealthier items while turning in bi-weekly. Eat less sugar. Three days each week | will track on my phone exactly how much sugar | am taking with 3 target of less than 25 of sugar per day, compare to the previous week to identify progress and turn in my results weekly. ‘Addinsivength __-3.days a week add in banded strength workout to my current cardio plan and aining document exercises, reps and sets on phone while increasing workload from previous Goals should include the following details: Spetific: Specifically, want do | want to accomplish (who, what, where, why). Measurable: How will | know that the goal has been met and how do | track my progress? Attainable: Is this goal within my reach? Realistic: On a scale of 1-10, how confident am | that | can do this? Timely: When will ! know I have completes this goal and when should | evaluate my progress? SMART Goal #1: Specificlll Measurable Hl attainable Hil realistic Hl timely Hl | will prepare 3 meals a day for 5 days a week. | will keep a daily record of my meals and share with SMART Goal #2: Specific Measurable MM attainable EB Realistic Bl timely | will show up to work out for 5 days a week for 45 minutes a day. | will put an emphasis on 20 minutes a day of cardio with an intensity of no less that 75%. | will keep track of my daily workouts and share with SMART Goal #3: Specific lll Measurable [attainable Ei Reatstic Hl timely | will drink no more than one diet soda each day. When | am craving a soda, | will drink water instead. | will keep a daily log of the number of sodas | drink per week and share with Participant Signatul Date:_\- 2S 22 01/25/2022, FIP Administrator Signature: _ __ Date: