Free Essay

Personal Fitness Program Plan and Contract

In: Other Topics

Submitted By princess61376
Words 347
Pages 2
Personal Fitness Program Plan and Contract
A. I, am contracting with myself to follow a physical fitness program to work toward the following goals:
Specific or short term goals
1. Reduce my time from a 10 minute mile to a 5 minute mile
2. Increase burpees able to complete from 10 to 15
3. Increase plank time from 30 seconds to 1 minute
4. Lose 20lbs in by May 13, 2013
General or long term goals
1. Reach and maintain a healthy body weight and BMI
2. Complete a 5K
3. Reduce risk for preventable obesity related conditions
4. Improve self-esteem and confidence
B. My program plan is as follows: Components Frequency
Activities CRE MS ME F BC Intensity Duration M T W Th F Sa Su

Crossfit X X X X X 70-90% 60 min X X X

Jogging/walking or swimming X X 55-70% 60 min X X X

Yoga X X X X 50-60% 30 min X X

C. My program will begin on March 11, 2013. My program includes the following schedule of mini goals. These mini goals are “stepping stones” for me to achieve one of my main goals from Section A. For each step in my program, I will give myself the reward listed.
MINI GOAL DATE REWARD
Complete 2 full weeks of program March 25, 2013 5 new songs on ipod
10lb loss March 31, 2013 New workout outfit
Complete 3 miles April 5, 2013 New running shoes
25 burpees May 13, 2013 New yoga mat
D. My program will include the addition of physical activity to my daily routine (such as walking to class):
1. Take stairs instead of the elevator
2. Park farther away from the entrances
3. Go dancing once a week
E. I will use the following tools to monitor my program and my progress toward my goals:
Workout of the day journal book that I can log my workouts and track my progress.

I sign this contract as an indication of my personal commitment to reach my goal.

March 08, 2013

Similar Documents

Premium Essay

New Business Venture

...Executive Summary The business plan outlined in this article is a “fitness” club that will offer a variety of different exercise techniques in order to appease its members. We feel this market is very profitable because of the nearly 58 million people who go to gyms and personal fitness centers around the United States which brings in over $22 billion in revenue annually. There are also over 66,000 people living in Washington County, which ranks 3rd in population which has only increased in the state of Maryland over the last few years. According to USA Today, Hagerstown has an obesity rate of 38.3 percent which ranks 3rd in the United States. Fitness club memberships in the United States have also increased every year since 1987 and a strong market makes a strong business. Our gym, “Your Fitness Center” will offer its members quality services and benefits that no other club can offer. In most gyms, the top three most profitable programs/services are personal training, specialized classes, and beverages/protein bars. Our gym will provide all of these services and thus increase our productivity. Most gyms do not have a large selection of protein drinks; our goal is to provide products that encourage improved health such as healthy beverages. We will build a large complex that will include top brand fitness machines and weights personal training programs, different fitness rooms for Zumba and Pilates, along with extreme cycling classes and a theater room. Day care is even provided...

Words: 3829 - Pages: 16

Free Essay

Ballys

...Bally Total Fitness Marketing AuditBally Total Fitness is the largest, and only nationwide, commercial operator of fitness centers. Bally's has approximately four million members and 420 facilities across the United States and around the globe. (ballyfitness.com, 2004) A marketing audit was performed on the company in order to assess their total marketing program to see what was and was not working to increase business. The following will summarize key findings of environmental aspects and marketing. Finally, any recommended actions that may be considered for future planning will be discussed. The environmental aspects that were considered for the Bally Total Fitness audit were demographics, markets and competition. Demographic trends have shown that the older segments of the United States (ages 45-65+) are growing the fastest. Bally Total Fitness would be wise to consider marketing towards this age group as their needs change. An estimated 50 million people will be members to a fitness center in just six years, the year 2010. This is due to an increased desire towards healthy living. The general population is becoming more aware of the benefits of exercise to promote health and wellness. The Markets part of the audit shows that there is three major trends that health clubs should be attentive of. These major trends are insurance paid weight-loss, a global battle against obesity and an end to low-carb confusion. Health clubs are part of the solution and should promote...

Words: 4207 - Pages: 17

Free Essay

Fitness Notes Exercise Science

...family history are risk factors that cannot be controlled. Behaviours such as smoking, exercising and eating healthy are factors you can control) The dimensions of wellness • Experts have defined six dimensions of wellness: o Physical o Emotional o Intellectual o Interpersonal o Spiritual o Environmental • These dimensions are interrelated; each has an effect on the others • The process of achieving wellness is constant and dynamic, involving change and growth • Wellness is not static; ignoring any dimension of wellness can have harmful effects on your life Physical wellness • Your physical wellness includes not just your body’s overall condition and the absence of disease but your fitness level and your ability to care for yourself • The higher your fitness level, the higher your level of physical wellness will be • As you develop the ability to take care of your own physical needs, you ensure a greater level of...

Words: 8813 - Pages: 36

Premium Essay

Marketing Business Plan

...Marketing Business Plan Marketing Management 9-2-13 Truly Fit will be a community fitness center intended to help residents of Wellsville, New York and the surrounding communities to practice strength and conditioning programs to improve their health and better their lifestyles. It is intended for people of all shapes and sizes, from the highly specialized body builder to the elderly trying to maintain use of crucial muscles that may weaken with age. This fitness center is, by design, broad, general and inclusive. We will not specialize in one particular wellness routine or program, we will generalize in order to welcome all people. Athletic improvement in sports, achieving personal goals, and weight loss are just a few of the goals that may be achieved through a membership at Truly Fit. Truly Fit will be the only fitness facility in the area that is truly dedicated to engaging in the health and fitness needs of our community. This will be done through providing the highest quality equipment, constantly keeping our staff up to date on certifications, providing the highest quality equipment, constantly keeping convenient hours and a fun, social and friendly atmosphere. This is a new service to the area; therefore, it is in the introductory stage of the product life-cycle. Since the service is very new, an integrated market plan will help promote growth in members at the facility. Through marketing, sales of memberships will begin the growth portion of the...

Words: 3292 - Pages: 14

Premium Essay

Cpa 2016 Semaster 1 Gsl Case

...GLOBAL STRATEGY AND LEADERSHIP PRE-SEEN CASE STUDIES CPA PROGRAM SEMESTER 1 2016 Table of Contents Section B – minor case study.................................................................................................................................... 2 Section C – major case study .................................................................................................................................... 8 Section B – minor case study Cocoa Sublime An introduction to Cocoa Sublime Cocoa Sublime is a family-owned manufacturer and retailer of high quality, handmade chocolates based in Australia. Established by George Swift in 1902, the company’s head office and manufacturing facilities are located in Tasmania. In 2015 Cocoa Sublime recorded sales revenue of AUD 45 million, making it one of the largest family-owned chocolate-makers in Australia. The company’s chocolates are sold mainly through Cocoa Sublime boutique stores that provide old-fashioned, personal service. Its reputation is built on a perception of high quality chocolate, excellent customer service and predominantly Australian sourced ingredients. The Australian chocolate-making industry The Australian chocolate-making industry is the largest category in the Australian confectionery market, comprising over 59.5 per cent of this market (IbisWorld 2015). The confectionery market is expected to have total sales revenue of AUD 6.2 billion in 2015-16 reflecting moderate growth of 1...

Words: 8618 - Pages: 35

Premium Essay

Swot Analysis

...business plan topics I have chosen to create a SWOT analysis for a fitness and sports business. All over the United States there are many fitness and sports centers that many people attend on a daily basis. Such as gyms like Curves, Planet Fitness, Gould’s Gym and many more. However all of these gyms have something in common and that is to promote healthier lifestyles for individuals. Strengths: * Team players who are there to help the member strive in their goal for a healthier lifestyle. * Has a well developed plan of action on how we intend to assist the community in a more beneficial way. * Well known fitness clubs allows for brand recognition. * Low affordable costs for yearly contracts or even just a month to month no contract memberships. This can attract more consumers (customers) who may not be looking for a pesky contract or those who do not want to feel tied down , to a long term commitment. * Sports amenities such as personal training. * Group classes such as Zumba, Yoga, Polities, food nutrition, and many other classes and groups. Weaknesses: * Lack of desire for member retention, only focusing on new member acquisition. * Lack of or poor customer service. * Lack of or poor cleanliness such as clubs are poorly maintained or taken care of. * Lack of thought and time management on how they intend on running the club. * Lack of thought put into how the members would feel or want when it came to certain programs in club...

Words: 577 - Pages: 3

Premium Essay

Business Marketing Plan

...Marketing Plan for Renegade Martial Arts and Fitness Name Professor DeVry University February 01, 2014 Table of Contents Page 1. Executive Summary 3 2. Company Description 4 3. Strategic Focus and Plan 5-6 a. Mission/Vision Statements b. Goals c. Core Competency and Sustainable Competitive Advantage 4. Situation Analysis 6-8 a. SWOT analysis b. Industry Analysis c. Competitor Analysis d. Company Analysis e. Customer Analysis 5. Market-Product Focus 9-11 a. Marketing and Product Objectives b. Target Markets c. Points of Difference d. Positioning 6. Marketing Program 11-14 a. Product Strategy b. Price Strategy (i) Breakeven Analysis c. Promotion Strategy d. Place (Distribution) Strategy 7. Financial Data and Projections 14-16 a. Past Sales Revenues b. Five-Year Projections 8. Organizational Structure 16-17 9. Implementation 17-18 10. Evaluation and Control 18 11. Bibliography ……………………………………………………………………………….…... 19 1. Executive Summary ~It is shown that in Oklahoma City is a hotspot for known criminal activity because of the dense population and wealth. One in every One hundred and eight people has the possibility of being a victim of a violent crime such as murder, rape, robbery and assault. Shockingly one on every seventeen citizens has a chance of falling victim to a residential crime and this poses a threat to our beloved children and women. With a crime rate of 69 per one thousand residents...

Words: 3478 - Pages: 14

Premium Essay

Marketing Mix

...Marketing Mix Living in a city as small as El Paso and attempting to open a Fitness gym has its challenges. Small gyms are competing with national chains and their low prices. As a small owner you must have a great product, and service. Many times you will have a much higher price than those other gyms but it comes to the service you are offering in combination with the product. In my H-KO Boxing Fitness gym we focused on the one on one experience of having a professional boxer, Muay Thai specialist (Kickboxing), grappling specialist, cross fit specialist, personal trainer, to include a visit with a nutritionist as part of the price. We had a large clientele list that included law enforcement, young men that wanted the discipline and knowledge to defend themselves and women that wanted the self confidence to handle whatever life threw at them. Our product was a unique experience to train people as if they were gearing up for a fight. We did everything in twelve week cycles in which each week we introduce a new challenge to the body. Starting with cardio and stamina, what the goal was to increase the metabolic rates on the person would feel the workout without risking injuries due to inactivity. Many of the local chain gyms focus on the membership, and they do staff personal trainers however they focus on a class at a time. They will not focus on a specific person unless you pay the premium price for membership. Local gyms will charge for this service at a premium...

Words: 1110 - Pages: 5

Premium Essay

Regional Case Study

...2007 Deloitte Tax Case Study Competition Regional Case Study This is the story of the Vitalité health and fitness phenomenon created by three American heroes. You’ve worked out in their gyms, bought their nutrition books, and devoured their frozen entrees – and you’ve seen them a hundred times on The Ophira Show! You even spent months wearing their “Cal Pal” to find out how many calories you burned. Here’s the story of how they rocketed to the top and the fallout of their success. Macy. When she was in her mid-20s, Macy Vitale was the picture of confidence and, in keeping with her name, Vitality, with a capital V! She graduated from college with a degree in journalism, and, by the time she was 32, her gorgeous face, perky attitude, and deep understanding of current affairs landed her the position of anchor for the Channel 8 evening news. Macy never took anything too seriously. She was such a natural on camera that it couldn’t count as “work.” Her carefree attitude ended one morning when she overheard the director tell the camera man to shoot Macy only when she was seated behind the desk. He whispered, “She’s starting to look a bit wide in the hips.” As soon as they were off the air Macy, picked up the phone and called Mark Newcomb from “Mad Mark’s Gym.” Mark. Mark isn’t your typical trainer. He is serious! He served in the Special Forces in Kuwait in the early 90s, has Masters Degrees in Health Sciences and Nutrition, and a Ph.D. in Kinesiology and Physiology. He has spent the...

Words: 8175 - Pages: 33

Premium Essay

Swot

...SWOT and Strategy Evaluation: Fitness Centers Industry Amberly Locke PHL/320 September 14, 2015 Carolyn Harrison It today’s society, “going to the gym” has become a normal phrase heard around the world; however, the fitness center industry is not exactly in the spot light of today’s media and headline news. So, that sparks the interest of what makes the fitness center industry succeed, what are their strengths. What about the fitness center industry in the future; are there weaknesses that could ultimately cause them to fail as a whole? What about opportunities that could add to their success? Are there threats that lean on the shoulders of those managing such an industry? With all this curiosity, a SWOT analysis needed to be done. Are you curious about those results? Are you curious about the future of your gym? Industry Background The fitness center industry only came to light in the 1970s and 1980s with simple cardio (running), and aerobics. Though, in the early 2000s an enormous growth occurred in the industry; in the beginning of the decade there were 16,938 combined gyms and clubs, and by January 2008, there were 29,636 combined gyms and clubs (Franchise Help, 2015). This industry comes in many shapes and colors, so to speak; there are large name-brand franchises such as LA Fitness, 24 Hr. Fitness, and the YMCA, there are small local gyms that are ran by neighbors and friends of a small town, and of course the private, elite country clubs and spas (First Research:...

Words: 1553 - Pages: 7

Premium Essay

Company History

...Corporate Histories History of Under Armour Under Armour is currently an athletic apparel, footwear, and accessory brand with the mission “to make all athletes better through passion, science, and the relentless pursuit of innovation” (Under Armour website). The brand was founded in 1996 by University of Maryland football player Kevin Plank in the basement of his grandmother’s house in Baltimore, Maryland. Based on his own athletic experience, Plank was inspired to create a sweat-wicking undershirt that did not get moisture-laden with sweat during games and practice. The company gained initial success with grassroots marketing among the athletic community. Under Armour did not reach mainstream consumers until the company’s products appeared in the 1999 film Any Given Sunday. It has continued to appear in other movies and television shows, and it has gained many athletic stars as spokespeople of the brand. Under Armour launched its first television advertisement, featuring football player Eric Ogbogu, in 2003. These marketing efforts have done well to expand consumer recognition of the brand’s initial product. Sweat-wicking shirts are now commonly known as “Under Armour” similar to the way tissues are now often just called “Kleenex.” With its evolving brand image, Under Armour has been able to expand beyond the athletic performance apparel market, which it dominated at 75% of market share in 2005. Following its initial public offering in 2005, which raised over $100 million...

Words: 2640 - Pages: 11

Free Essay

Bally Total Fitness

...A Case Analysis of Bally Total Fitness’s External Environment Group 2: Meghan Cree, Sarah Medve, Rachel Hamrick,               Jacob Rath, James Wallerstedt, Samuel Kube Due: 01/27/15 Word Count: 2039 Case: Bally Total Fitness         By 2004, Bally Total Fitness was a major leader in the $14.1 billion health club industry. With over 400 million facilities worldwide, Bally was the “largest publicly traded health club operator in the United States in 2003” (Wells, John R., 1-7). Bally’s success was fueled by many components including membership revenue, various products and programs, and their recognizable, worldwide image; however, in 2004, Bally faced a major shock to its reputation. Fraudulent accounting practices were discovered and examined, resulting in an uproar from shareholders, complaining of financial misrepresentation. As a result, Bally Total Fitness faced a drop in their stock price, lawsuits from current shareholders, and a damaged repute. The following analysis will evaluate how the general external environment affects Bally Total Fitness,  examine Bally Total Fitness’s current standing in the health club industry, options on how to rebuild its status in this industry, and solutions to implement for eliminating any skepticism among shareholders and increasing membership numbers. Macro–Environment Analysis Gym and exercise equipment manufacturers are constantly upgrading current models of exercise machines as well as developing innovative designs...

Words: 2172 - Pages: 9

Premium Essay

Swot Analysis: the Fitness Center Industry

...SWOT Analysis: Fitness Centers Industry Courtney Albertson PHL/320 30 March 2015 Matthew Hazlett SWOT Analysis: Fitness Center Industry It today’s society, “going to the gym” has become a normal phrase heard around the world; however, the fitness center industry is not exactly in the spot light of today’s media and headline news. So, that sparks the interest of what makes the fitness center industry succeed, what are their strengths. What about the fitness center industry in the future; are there weaknesses that could ultimately cause them to fail as a whole? What about opportunities that could add to their success? Are there threats that lean on the shoulders of those managing such an industry? With all this curiosity, a SWOT analysis needed to be done. Are you curious about those results? Are you curious about the future of your gym? Industry Background The fitness center industry only came to light in the 1970s and 1980s with simple cardio (running), and aerobics. Though, in the early 2000s an enormous growth occurred in the industry; in the beginning of the decade there were 16,938 combined gyms and clubs, and by January 2008, there were 29,636 combined gyms and clubs (Franchise Help, 2015). This industry comes in many shapes and colors, so to speak; there are large name-brand franchises such as LA Fitness, 24 Hr. Fitness, and the YMCA, there are small local gyms that are ran by neighbors and friends of a small town, and of course the private, elite country clubs...

Words: 1556 - Pages: 7

Premium Essay

World Class Marketing Plan

...Contents Error! Bookmark not defined. 1. Introduction 2 Industry definition 3 Malaysian fitness industry overview 4 The industry continues to grow during economic downturns. 4 It has become a convenience business. 4 Changing lifestyle 4 2. Marketing opportunities analysis 4 Competitor overview 4 Fitness First 4 Celebrity Fitness 5 Macro Environmental Analysis 6 Demographic forces 6 Technological forces 7 Economic forces 7 Natural forces 7 Cultural forces 7 Political forces 7 3. Selecting target markets 7 4. Marketing mix strategies 8 Product 8 Price 9 Promotions 9 Placement 9 1. Introduction World Class International is one of Europe's most recognisable fitness network that operates 36 health and fitness clubs in more than 15 countries. The turnover for 2010 was 21 million Euros and World Class employed over 1 000 persons. (www.worldclass.eu) World Class offers everything within the field of individual and corporate health and fitness. Members and guests are guaranteed the highest quality in service and instructions within a safe and friendly club environment. The company's international staff consists of some of the world's most skilled group training instructors and advisors in personal training. World Class International is headquartered in Stockholm, Sweden and has health and fitness clubs throughout Europe and the Middle East. Every World Class center contains first class facilities concerning areas for individual and group training...

Words: 2244 - Pages: 9

Premium Essay

Company Doctoring

...for your personal, noncommercial use only. You can order presentation-ready copies for distribution to your colleagues, clients or customers here or use the "Reprints" link that appears next to any article. Visit modernhealthcare.com/reprints for additional information. Company doctoring: More employers offer on‐site clinics By David Royse   |  December 5, 2015 Laitram Machinery's on-site healthcare providers and fitness staff include, from left, Nina Davis, medical assistant; nurse practitioners Emily Davis and Anna Bruno; Kristin King, registered dietitian and health coach; Christina Franko, personal trainer; and fitness director Patrick Holmes. Laitram Machinery, the Advertisement world's largest manufacturer of shrimp-peeling machines, sits along the Mississippi River under the Advertisement Huey P. Long Bridge, just outside of New Orleans. It's a suitable location for a company associated with a food product that's central to southern Louisiana's celebrated Creole and Cajun cuisine. But there's a health downside to that rich culture. “In New Orleans, you can find ways to not eat well and not drink well,” said Franck LaBiche, the company's human resources director. Letting les bons temps rouler wasn't just bad for the company's workers. It also was rough on its finances. “We were looking at a monthly healthcare premium curve for employees that showed a 40% increase over six years,” said LaBiche, whose company has a selfinsured health plan. In 2012...

Words: 2038 - Pages: 9