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Mary S.


Personal Analysis


Fitness Professional:Coach Tom


Client Data

Name:Mary  S.


Height 5’- 3”

Phone Number:



Fitness Assessment


Test No. 1 - Body Composition

Testing Method:Bioelectrical Impedance

Weight: 169.8

Body Composition: 43.8%
Desired is under27% for females and under 20% for males.
Body fat is the fat close to the skins surface (subcutaneous fat).


Points: 1


Test No. 2 - Cardiovascular Fitness

Testing Method:Treadmill Walk Test or Step Test

Speed: 2.5mph

Heart Rate: 84 BPM

Time: 5 minutes

Vo2max (see explanation below):26.21




Test No. 3 - Flexibility 

Testing Method:Sit and Reach Box (Scale 2)

Reach: 11 inches




Test No. 4 - Muscle Strength Test

Testing Method Flat Bench Free Weight Chest Press or Smith Machine Chest Press

Weight Lifted: 53 pounds

Number of Repetitions: 10




Test No. 5 - Muscle Endurance

Testing Method:Sit Ups on Mat or Crunches on Mat

Number of Sit Ups in One Minute: 15




Total Fit Score:14 (Average) Fitness Professional Guidance and Program needed

33 + points is considered Excellent score


Vo2 Max Definition

Maximal oxygen uptake, one factor that can determine a persons capacity to perform sustained exercise and is linked to aerobic endurance. Vo2 Max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.


Additional Body Composition Measurements listed below 


Visceral Fat= 12

Visceral fat is intra abdominal fat that surrounds the organs. Studies have shown that those with visceral fat 

are more susceptible to heart disease, stroke, diabetes and hypertension. A person may be within a healthy weight range, but still have too much intra-abdominal fat around the internal organs.


BMI (Body Mass Index): 30.1

BMI Goal: 25

BMI is a value derived from the mass (weight) and height of an individual. The BMI is an attempt to quantify the amount of tissue mass (muscle, fat and bone) in an individual and then categorize you as underweight, normal weight, overweight or obese based on your value 


If your BMI is under 20, you might be under weight. Between 20 and 25, you are at a good and healthy weight for your height. A BMI over 25 is considered overweight, and over 35 is considered obese. 


Fitness Goals

How many days per week are you active now or do you plan on exercising/training? 3 days

What activities are you involved in now? Walking


Fitness Center includes:



Nautilus/Resistance Weight Training Equipment


Indoor/Outdoor pools


Mary’s goals:


Body Fat Reduction, Tone Abdominals/Mid Section, Increase Energy, Improve Flexibility, Lose 25 pounds.


If nutrition, weight loss or healthy eating is your goal, the following is recommended.


Nutrition Consultation (Recommend scheduling 1 hour consultation)

The LiveFit365 Nutrition Program that I developed and use myself as well clients is geared to get each person the proper amount of carbs and proteins in each of your 4 or 5 meals daily. Healthy proteins and carbs should be eaten together to stoke your body's metabolism. I have the recipes, shopping list of foods to eat, foods to avoid and meal plan so it is easy to follow. Your body can only consume a certain amount of protein. Any excess protein you eat will be stored as fat.


Current Food Diary: Not yet documented

Average Day of eating: Weekday and Weekend



Time of day:



Time of day:



Time of day:



Time of day:




Calculation for protein requirements for you per day based on your weight  from the American College of Sports Medicine: Not yet established.


Resistance Weight Training Program at Everfit Thursday November 11, 2021


Six Shooter Protocol

Set is performed using a (2) count push or pull and a (4) count resistance repetition, whereby every 6th repetition you perform a (6) second push or pull and a (6) second resistance repetition.


All exercises performed using Six Shooter Protocol, unless otherwise noted.


Regular Speed Protocol

Repetition are performed using a controlled movement speed in lieu of slow counting repetitions.


Exercise #1

Leg Press Machine

Load 30 pounds x 18 repetitions


Exercise #2

Smith Machine Chest Press

Load 20 pounds x 12 repetitions


Exercise #3

Upper Back Pull Down

(Use narrow handle attachment)

40 pounds x 12 repetitions


Exercise #4

Standing DB Shoulder Side Raise

(3) pound DB’s x 12 repetitions


Exercise #5

Standing DB Bicep Curl

(2) 10 pound DB’s x 12 repetitions


Exercise #6

Cable Triceps Push Down

(Use angled bar attachment)

40 pounds x 12 repetitions


Exercise #7

TRX Lower Back Standing Roll Out

(Regular Speed Protocol)

15 repetitions


Exercise #8

Standing Kettlebell Obliques Side Pull

(Regular Speed Protocol)

15 pound KB x 15 repetitions


Exercise #9

Roman Chair Abdominal Sit Ups

(Regular Speed Protocol)

15 repetitions

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