The 360 Fitness Solution

The 360 Fitness Solution

SEE YOUR TRANSFORMATION IN THESE AREAS:

Why is this beneficial for you:

• Helps you to take sustainable action in improving your body physique
• Helps you to look and feel healthier progressively
• Helps you to perform better in your respective sports that you are pursuing

What this Body fitness solution aims to achieve for you:

• Improving your overall body physique
• Get stronger with better coordination of mobility and muscles
• Build a positive and active lifestyle through resistance training

What you will get from our Body Fitness Solution:

• Customized training plan for their goals
• 1-to-1 coaching sessions
• Functional movement screen
• Body fat analysis and girth measurement
• Weight tracking sheet

Why is this beneficial for you:

• Helps you to get the short-term results you, but also how to maintain your results long-term
• Helps you to understand that healthy eating is a lifestyle and does not have to be overly strict on the long run
• Helps you to find the most effective nutrition solution to support your fitness goals and lifestyle
• Helps to provide essential guidance in your transition to a better and healthier body

What this Nutrition fitness solution aims to achieve for you:

• Equipping you with the right nutritional knowledge so they have the skills to adjust your eating habits according to your fitness goals
• Helping you to understand a link between your sense of well being and the food they eat
• Helping you achieve good eating habits to maximize your quality of living and enjoyment without being overly strict

What you will get from our Nutrition Fitness Solution:

• Easy-to-understand nutritional guidance
• Meal planning
• Diet/lifestyle audit
• Grocery shopping
• Basic meal preparation

Nutrition Coaching Package

Empower client with the skills to manage their diet in a non-restrictive and flexible manner to achieve their fitness goals.

Duration

• 4 Sessions
• 5 to 2 Hours per session
• Over 4 weekends

Expectations

• Client will be taught the most important principles of eating for health
• Client will be given simple to implement actionables specific to their lifestyles to start being healthier
• Client will learn how to avoid following fad diets and doing what does not work
• There will be thorough collaboration between Client and Coach (not a one-sided interaction)
• Client will be able to update and contact coach via a dedicated platform

Benefits

• Client will no longer be confused as to what to eat to be healthy
• Client will not only be able to hit their fitness goals, but also MAINTAIN it
• Client will be able to do so in a non-restrictive manner

Session #1 – Introduction

Get client to understand the underlying principle behind weight loss, and implement actionables

Before session:

• Do “Readiness for Change” Questionnaire
• Do “Lifestyle and Wellbeing Indicator” Questionnaire
• Minimum 3 day food log diary (2 weekdays and 1 weekend)

Lesson Sequence

• Nutritional Consultation (30 mins)
• Introduction to Nutrition Hierarchy and focus on calories (15 mins)
• Discussion on Easy Actionables (30 mins)

Exercise:

1. Implement actionable habits and update Trello daily habit checklist.

Session #2 – Understanding Basic Macronutrients

Get client to understand the various types of macronutrients and how to make better food choices

Lesson Sequence

• Review the previous session (10 mins)
• Introduction to macronutrients – what are carbs proteins and fats used for (10 mins)
• Learning how to estimate and identify macronutrients in foods (5 mins)
• Going through Macronutrient Info Tables (5 mins)
• Exercise and discussion on structuring one of the meals in daily routine (45 mins)
• Explaining actionable and homework for the next week. (15 mins)

Exercise:

1. Make adjustment to one of the meals as discussed and implement.
2. Update Trello daily with meals.

Session #3 – Teach Food Labels

Teach client how to read food labels

Lesson Sequence

• Review previous meal session and week’s exercise (10 mins)
• Go through how much they are eating based on their logging (10 mins)
• Teach how to interpret a food label (15 mins)
• Exercise plus discussion on intepreting food labels (15 mins)
• Understanding an easy way to figure out their daily ‘macros’ and how to estimate them (10 mins)
• Exercise on how to count macros with the food labels and form own estimation table with their customized foods (30 mins)

Exercise:

1. Plan multiple meals according to a set of macros given (daily macros divided by number of meals).
2. Pick out recipe to make for the next session.

Session #4 – Easy Meal Prep

Teach client how to do easy meal prep

Lesson Sequence

• Review previous Meal Planning session (5 mins)
• Go on a supermarket tour (45 mins)
• Prepare meal together (30 mins)
• Discussion on meal prep optimization for the client (10 mins)

Exercise:

• Plan out their daily meals to prep and upload on the trello.

Review Session ( 4 Weeks after #4) (60 mins)

To review client’s journey and troubleshoot pain points.

Before session:

• Do “Lifestyle and Wellbeing Indicator” Questionnaire
• Do measurements (if necessary)

Lesson Sequence

• Review progress thus far – compare and contrast measurement data and qualitative survey (10 mins)
• Troubleshoot client’s meal plan (30 mins)
• Clarifications (20 mins)

Exercise:

1. Update macros and establish adjustments to client’s meal planning strategy.

Why is this beneficial for you:

• Undergo therapeutic exercises to address those:
  • Persistent migraines
  • Persistent backaches and shoulder aches
  • Postural ailments and unalignments
• Condition your body correctly to start doing sports again
• Helps you to increase your overall confidence with correct body postures

What this Postural fitness solution aims to achieve for you:

• Understand your body better through creating postural awareness.
• Improve their body posture and how to maintain it.
• Reduce your muscular imbalances that can trigger headaches, muscular aches and pains.
• Learning the right technique on how to “stand straight” again.

What you will get from our Postural Fitness Solution:

• Soft tissue therapy
• Individualized exercise plan

Why is this beneficial for you:

• Increase your image’s confidence by learning how important hair is to one’s image and personal branding

What this Grooming fitness solution aims to achieve for you:

• Understand your face shape type and the hairstyles you can pursue
• Learn how to manage, care and maintain your hair condition long-term
• Equipping you with the right knowledge in presenting yourself appropriately when it comes to your hair in various settings

What you will get from our Grooming Fitness Solution:

• 2 Hair Designs suited to your features and face shape
• Coaching in Customized Hairstyling Techniques (Night and Day) suited for your face shape
• Coaching in caring and maintaining your hair the right way effectively
• Coaching in understanding right kind of hair grooming products suited for your hair type

Why is this beneficial for you:

• Helps you to understand yourself better and increase your self-awareness
• Helps you to understand how to be successful in making sustainable changes in your life

What this Habits-Building fitness solution aims to achieve for you:

• Helps you to identify your goals and steps to achieve it in a collaborative manner with us

What you will get from our Habits-Building Fitness Solution:

• Life coaching
• Strength deployment index (SDI)