<p class="p1" style="text-align: justify;">We are going to start our <a href="http://www.choose2be.ca/product/8-week-online-register/">8 week online program</a> together by performing a fitness test. I can already hear some of you wondering, why do we need to do a fit test? First is to be able to <strong>monitor your progress. </strong>Sometimes  we really want to lose weight/fat but the first result might be an improvement in balance, strength, endurance, and energy. By performing different exercises and recording our initial performance we will be able to have <strong>concrete results</strong> that you have with the program. It can also help you <strong>identify weaknesses and strengths. Y</strong>ou can see where you might need to add more attention and effort. You will perform this fit test 3 times during the <a href="http://www.choose2be.ca/product/8-week-online-register/">8 week program</a>. The first day, half way throughout the program and at the end.</p>
<p class="p1" style="text-align: justify;"><a href="http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test.jpg"><img class="alignright wp-image-1002 size-medium" src="http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test-300x300.jpg" alt="Fit test - Nanaimo- Online program -monitor your progress - weight training - personal training " width="300" height="300" /></a></p>
<p class="p1" style="text-align: justify;">The first step is to take a  picture of yourself from the front, the side and the back. Try to just hold yourself naturally. Then measure yourself: chest, waist, hips, thighs, calves, biceps. If you are unsure where to take these measurements just watch the video. Weigh yourself and note when you did it; in the morning is always the best and I like to do it naked. If you have a way to take your fat percentage do that as well.</p>
<p class="p1">Then, start the physical component of the test. I list all the exercises below; make sure you <a href="https://www.youtube.com/watch?v=QgBnt2sWNOs">watch the video</a> to know how to perform these movements safely.</p>
<p class="p1" style="text-align: justify;"><strong>Wall sit:</strong> 90 degree angle at knee so your thighs are parallel to the ground, feet hip width apart, knees aligned with toes. Hold this position for as long as you can. Relax into it, relaxing the arms on either side of the body, breathing normally. Try to aim for at least a minute if you can and maximum 4 minutes.</p>
<p class="p1"><strong>Squat or jump squat:</strong> Set a chair and make sure your butt touches the chair each time so it gives you a good idea of the depth of your squat and will keep it consistent each time you repeat the test.  Jump up; to your maximum height for one minute. Be sure to stretch your quadriceps afterward.</p>
<p class="p1"><strong>Plank:</strong> Take a picture to see how  your back alignment and form are: Aim for a straight back.  Hold for as long as you can, for a maximum of one minute. You can do it on forearms, straight arms or kneeling on the floor (if needed).</p>
<p class="p1" style="text-align: justify;"><strong>Lunge:</strong> Start by dropping one knee back to reach the floor, making sure you have three 90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Place your feet hip width apart. Think about standing on a railroad track instead of a tight rope, that will make it easier to balance while lunging. Coming up and down as fast as you can while touching back knee to ground (if you can) count how many you can do in a minute. Make sure to keep the front knee slightly bent the whole time.</p>
<p class="p1" style="text-align: justify;"><strong>Hollow body position:</strong> Lying on your back, start with leg straight feet above hip, lower back on ground, head up looking at belly. You can support head with hand or bring straight arms along your side off the floor. Start lowering the leg and stop before your lower back arches. Take a picture of how far you can bring your leg toward the floor without lifting lower back. Do this for a maximum of one minute.</p>
[embed]https://youtu.be/QgBnt2sWNOs[/embed]
<p class="p1" style="text-align: justify;">Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading <a href="http://www.choose2be.ca/nanaimo-goal-setting/">Goal Setting</a>. If you have any questions, just let me know. Have fun!</p>