Chelsea's Exercise Program Proposal

Hi there! Below is an example of how one can approach an exercise program developed by yours truly.

Chelsea Paul, Fitness Specialist

Client’s Exercise Program Proposal

Goals: Build lean muscle mass; overall body fat reduction; increase cardiovascular endurance; increase overall physical strength and flexibility; become consistent with an exercise program; improve nutrition and diet in order to complement exercise program

Objectives: Develop an exercise program that consists of 3-4 cardiovascular workouts weekly. Develop an exercise program that consists of 2-4 resistance training workouts, working out with trainer at Pure Austin, and then working out 2-3xs on client’s own time.

Financial Investment: Purchase of a training session 10-pack for Fitness Specialist Chelsea Paul – investment includes:
• Guaranteed weekly hour session at client’s most convenient time; the time you choose will be your weekly guaranteed hour inputted in trainer’s master schedule; this time will be just yours unless notified of need to change due to emergency, sickness, client’s convenience, or trainer’s meeting obligations for work. This is one great benefit of a 10 pack, for prime time training session slots are a popular request, and with your purchase you have a weekly consistent and guaranteed time slot in trainer’s schedule to complement your weekly schedule and obligations.
• Weekly communication beyond trainer/client’s hour in the gym; exercise program suggestion for the week received on the weekend, including frequency and work load intensity; Weekly emails that will include exercise and nutrition tips and tools, personal experiences that have assisted me in achieving my fitness goals, and various links to websites and articles that will complement the exercise program.
• Bi-weekly/ or at session 5 progress check:
 Weight
 Body fat composition
 Fit of pants and bra chosen to mark physical progress
 Communication between trainer and client on physical strength and cardiovascular improvements
• Client Report Card given at end of 10 sessions outlining client’s progress towards fitness goals


Expectations: Chelsea's 3 basic goals of beginning an exercise program for a new client

• Stop backward movement: (approximately 4 weeks) Consistency!!!! Work towards client becoming consistent and dedicated to an exercise and nutrition program that assures long term results and achievement of goals.
• Create momentum: (approximately 4 weeks) Begin incremental work on cardiovascular endurance and muscular skeletal balance, strength, and flexibility to prepare mind and body for an increased physical work load necessary to produce and generate change in weight, circumference measurements, and body fat composition. This is where we are focusing on the importance of exercise frequency, proper form and technique of exercises, and the different levels of work load intensities of the exercise program.
• Produce forward movement: (approximately 4 weeks) With consistency, patience, adequate timing, and proper form and technique we will begin increasing the necessary effort and intensity to reduce fat, build muscle, and increase flexibility. This is the inside/outside change. My goal is to align your internal systems – cardiovascular, respiratory, and digestive systems – therefore creating physical and internal strength changes that are integrated and synchronized, producing long term results, rather than short term results.
Chelsea's Notes:
• Success of an exercise program is dependent on consistency, intensity, proper nutrition and lifestyle habits, adequate rest and recovery, stress management, and emotional health.
• Each body is different. Change will vary according to client’s age, genetics, hormones, stress levels, attitude, self-esteem and confidence, rest and recovery, physical and emotional health, and muscular skeletal imbalances and injuries. Change will vary according to clients past exercise regimen and starting weight, body fat composition, and lean muscle mass.
• Results of an exercise program will first be apparent in client’s energy levels, consistency, attitude, self-esteem and confidence, execution of form and technique of exercises, muscular skeletal balance, and an increase in strength and cardiovascular endurance.
• Progress tracking will involve client’s weight, circumference measurements, body fat composition, and size of pants and bra worn most frequently. Muscle weighs more than fat; therefore circumference measurements, body fat composition and the fit of client’s clothes will be the most adequate measure in determining the success of an exercise program.
• Chelsea's Fitness motto: “What you cannot see, you cannot change.” Make several notes on how you see your body and your level of strength and use this also as a measure of tracking your progress and success with an exercise program.
• Consistency, dedication, motivation, hard work, various levels of intensity, adequate rest and recovery, and a positive attitude will determine client’s results. Have fun, be consistent, and be proactive.