FAQS

• Recommendations are 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism; therefore, any increase to your metabolic weight, such as exercise, will increase your BMR.

Making small changes in your daily life can increase the amount of calories you burn throughout the day. Examples are, but are not limited to, getting a standing desk if you have a desk job, taking the stairs instead of the elevator, and going for a walk on your lunch break and/or after dinner.

• You will be asked to provide a number for your rate of perceived exertion during your sessions. The Borg RPE scale is a measure of exertion to determine heart rate and the modified scale is measured by an individual’s breath—from deep breathing to shortened breaths. This number will help provide your trainer with the information needed to either maintain or adjust current exercise intensities.
• For example, an RPE of 1 would mean that a person could easily sing or carry on a conversation for hours, while an RPE of 10 would mean that they could not talk or breathe deeply while engaged in a burst of maximum physical activity.
  
  

  0	No activity (rest)
  1	Very light activity (anything other than complete rest)
  2
  3	Light activity (can carry a conversation for hours.  Breathing is easy)
  4
  5	Moderate activity (can maintain working out for long periods. Can hold a short conversation)
  6
  7	Vigorous activity (becoming uncomfortable. Short breaths. Able to speak a sentence)
  8
  9	Very hard activity (difficult to maintain intensity.  Difficult to speak more than one word)
  10	Maximum activity (out of breath.  Unable to speak)

• RPE for work out sessions
• Any pain you may feel
• Feedback about current plan
• Any changes in daily life such as lack of sleep or schedule changes
• Weight

• BMI is the measure of body fat based on height and weight for both men and women.
• We will track BMI monthly

• You will be able to find body measurement forms and how to take measurements on my website. We will be checking body measurements every 4 weeks.
• Take photos before beginning the workout plan. This will provide you with a visual on how your body is changing.  Your weight on the scale will fluctuate due to water retention, stress/hormones, eating different foods at various times of the day, etc.  It is important to be able to see the changes that are being made to your body. 
• Take a photo from the front, side, and back (full view). Take the picture in shorts for men or a bikini for women.  If this is uncomfortable for you, try to wear form fitting clothes. Take photos in the same or same type of clothing each time in the same place and positons.

This is the speed of the heartbeat measured by the number of contractions of the heart per minute. This is what your heart rate is at complete rest. A normal resting heart rate for an adult is usually between 60-100 beats per minute (bpm).

We will calculate what zone we want your heart rate to be in based off of your maximum heart rate. This number will depend on each individual and the goals they are working towards.