Food for thought:

Working out three times a week for 45 minutes is 2% of your week. The other 98% of your time is where habits are formed.

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Weight training is an essential part of a total fitness program. When performed properly there is little risk of injury...only success in reaching your goals. Individuals usually share one of these three fitness goals:

  • Lose fat

  • Build muscle

  • Build muscle and lose fat

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Your FREE fitness evaluation includes a general recommendation for the following: Weight training regimen - what kind of program and how often per week; Cardio fitness regimen - what type of cardio, how long, how often per week, and recommended target heart rate; and Meal plan - suggested grams of carbohydrates, protein and fat and macronutrient ratio range.

Physical Activity Readiness Questionnaire (PAR-Q)

If you are over 69 years of age and you have been physically inactive, please check with your doctor. The asterisk (*) indicates a required field.

Question 1 *
Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
Question 2 *
Do you feel pain in your chest when you do physical activity?
Question 3 *
In the past month, have you had chest pain when you were not doing physical activity?
Question 4 *
Do you lose your balance because of dizziness or do you ever lose consciousness?
Question 5 *
Do you have a bone or joint problem that could be made worse by a change in your physical activity?
Question 6 *
Is your doctor currently prescribing drugs for your blood pressure or heart condition?
Question 7 *
Do you know of any other reason why you should not do physical activity?
Name *
What is your current occupation?
Do you participate in any recreational physical activities (golf, biking, weight training, etc.)? If YES, please explain.
Have you ever had any injuries, chronic pain or surgeries? If YES, please explain.
When were you in the best shape of your life? How did you feel? What activities were you involved in and why?
Exercise frequency
How many days a week does exercise fit into your lifestyle?
Exercise days
What days during the week can or do you workout? Select all that apply.
Exercise reason
Choose one main reason why you engage in exercise:
Goals 1
Choose a primary goal:
Why is your primary goal important to you? When do you want to reach your goal? Do you have secondary goals? If so, what are they and why are they important to you?
Are you currently following a resistance training program? If so, what kind (e.g., weight training, boot camp, CrossFit, GTX,), why, and how long?
Are you currently following a cardio fitness program? If so, what kind (e.g., machines, boot camp, Orangetheory, etc.), why, and how long?
If you workout at home, what kind of exercise equipment do you have (e.g., dumbbells, barbells, fitness ball, exercise bands, TRX, treadmill, elliptical, etc.)?
Diet 1
Have you ever been on a diet? Select all that apply.
If other above, which one? How long were you on the diet and did it work? Why or why not? What did you or wish to accomplish? (If not applicable, write N/A.)
Nutrition 1
How many meals do you eat every day?
What kinds of food do you like to eat and what kind of drinks do you regularly consume? Be specific. List the meal (e.g., breakfast, lunch, dinner, snack) and quantity.
Commitment 1
On a scale from 1-10 what is your commitment level for reaching your goals?
What is limiting your commitment? Examples: family, work, motivation, time, gym environment, injuries, other…
I understand this is a FREE fitness evaluation and that I am under no obligation to purchase any of Randy Personal Training Programs. ASSUMPTION OF RISK: I agree that Randy Herring and Randy Personal Training dot com will not be held liable for any injury, including without limitation, personal bodily or mental injury, economic loss or any damage to me, the willful participant, resulting from my negligence of the use and or suggestions of Randy Personal Training offered from this free fitness evaluation. I certify that I am over 18 years of age or I am the parent or guardian of this person. E-Signature
Date *

Since becoming a NASM personal trainer it has always been my priority to help people transform themselves. Whether your goal is to build muscle, reduce body fat, or simply find some structure in your training, I can help. Below you’ll find my available workout programs.

Workout Programs

These “personalized training programs” are created by myself based on the answers you provide on the fitness evaluation (PARQ) form. Each program is designed to fit your fitness needs and what is available to you, so you can breathe easy knowing that you’ve got a structured plan that will cover all of your bases.

The 4-week program includes a weight training and cardio fitness plan to get you started. The 8-week program includes a weight training, cardio fitness, and a nutrient ratio meal plan so you can learn how to make better food choices in the right amounts that is best for you to reach your goal faster. The 16-week program includes a weight training, cardio fitness, nutrient ratio plan, and an accountability plan where you can contact me personally as your “macro coach.” You’ll find recommendations for warm-ups, how to best organize your split, ensure progression continues, as well as exercise alternatives and modifications tailored to your specific needs.