<p class="p1" style="text-align: justify;">We are going to start our <a href="http://www.choose2be.ca/8-week-online-program/">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. So by performing different exercises and recording them 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</strong>; you 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/8-week-online-program/">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="size-medium wp-image-1002 alignright" src="http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test-300x300.jpg" alt="Fit test" width="300" height="300" /></a></p>
<p class="p1" style="text-align: justify;">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 make sure you 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 it as well.</p>
<p class="p1">Then  will be the physical component of the test. I list all the exercises and again, make sure you <a href="https://www.youtube.com/watch?v=QgBnt2sWNOs">watch the video</a> to know how to perform these movement 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 max in 1 minute Stretch quadriceps after.</p>
<p class="p1"><strong>Plank:</strong> take a picture to see how  your back alignment and form are. Hold for as long as you can, max 1 minute. You can do it on forearms, straight arms and even kneeling on the floor if needed.</p>
<p class="p1" style="text-align: justify;"><strong>Lunge:</strong> start by dropping back knee to floor, making sure you have 3-90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Make sure your feet are placed hip width apart; not on a thigh rope but railroad track; that will make it easier to balance while lunging. Coming up and down, touching back knee to ground if you can and counting how many you can do in a minute. Making 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. max 1m</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/goal-setting/">Goal Setting</a>. If you have any questions, just let me know. Have fun!</p>