Lacy Granzow
Personal Training: Janissa Delgado
Level II internship
1/28/2013- Initial meeting. Talk about goals and current health practices, also fill out forms including a
medical history form.
Goals- Increase cardio workouts to improve cardiovascular, lose weight, and increase daily
movements
1/28- initial testing in the Fit lab (test sheet included)
2/1, 2/4, 2/8, 2/11 Try to get at least 60-90 minutes of moderate to high intensity activity most if not all
days of the week for calorie burning weight loss. Weight loss is just as much nutrition as it is increasing
activity so it is important to keep a low fat and calorie diet while focusing on eating veggies, fruits and
whole grains.
Workout- Walk 5 minutes warm up, jog 1 munute, walk fast 5 minutes (repeat for 42 miutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up
2/15, 2/18, 2/22, 2/25Workout- Walk 5 minutes warm up, jog 2 minutes, walk fast 4 minutes (repeat for 42 minutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up
2/28, 3/4, 3/8 3/11Workout- Walk 5 minutes warm up, jog 3 minutes, walk fast 3 minutes (repeat for 42 minutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
3/15, 3/18, 3/22, 3/25Planned workout - Walk 5 minutes warm up, jog 4 minutes, walk fast 2 minutes (repeat for 42
minutes) cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
Actual Workout - Walk 5 minutes warm up, jog 4 minutes, walk fast 3 minutes (repeat for 42
minutes) cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
3/29, 4/1, 4/5, 4/8Workout- Walk 5 minutes warm up, jog 5 minutes, walk fast 3 minutes (repeat for 48 minutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
4/12, 4/15, 4/18, 4/22Workout- Walk 5 minutes warm up, jog 5 minutes, walk fast 2 minutes (repeat for 42 minutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
4/25, 4/29, 5/3, 5/6
Workout- Walk 5 minutes warm up, jog 6 minutes, walk fast 2 minutes (repeat for 42 minutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
5/10, 5/14
Workout- Walk 5 minutes warm up, jog 7 minutes, walk fast 1 minutes (repeat for 42 minutes)
cool down for 5 minutes moderate pace walking.
Stretch- calf (back lower leg) quad (front of upper leg) hamstring (back of legs) arm across the
chest stretch, arm behind the head stretch, core (lay down on stomach and hold upper body up with
straight arms) – may want to stretch later on in the day to make sure that muscles don’t tighten up.
Post Assessment: Fit lab test sheet included