Pre-Program Evaluation
You are about to embark on a 14-week journey — one that, if followed properly, should yield some awesome results. However, to appreciate those results, you must first understand and document where you’re currently at.
Perform the pre-program evaluation below to record where you’re at from a physical, nutritional and mental standpoint right now. Once you’re finished, you can submit your pre-program evaluation results to be entered into a drawing for a prize!
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PHYSICAL FITNESS |
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CHECK YOUR PROGRESS |
EVALUATION |
DIRECTIONS |
REPS/TIME/NOTES |
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Max pushups |
Perform as many pushups as you can with good form. Make note of whether you perform them on your toes/knees or with your hands on a bench. Add any additional notes you have. |
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Low plank hold |
Perform a low plank hold for as long as you can with good form. Make note of whether you performed this on your toes/knees or with your elbows up on a bench. Add any additional notes you have. |
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Wall sit hold |
Perform a wall sit hold for as long as you can with good form. Make note of how long you held it. Add any additional notes you have. |
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Timed half-mile |
Complete a half-mile walk or run. Time yourself to see how long it takes you. You can do this on a treadmill or outdoors. If you’re on a track, a half-mile is two full laps. In addition to noting your time, take note of your level of fatigue (rating it from 1 to 10) immediately after. |
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NUTRITION |
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CHECK YOUR PROGRESS |
QUESTION |
RECORD |
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On a scale of 1 to 10, how would you rate your current nutrition quality, and why? |
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Do you drink enough water each day? How much? If not, what other beverages do you drink throughout the day? |
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Do you consume 3 servings of vegetables and 2 servings of fruits most days? |
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What can you do to improve your nutrition? |
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MINDSET |
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CHECK YOUR PROGRESS |
QUESTION |
RECORD |
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What are you most excited about over the next 14 weeks? |
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Are there any barriers holding you back from success? What can you do to set yourself up to overcome them? |
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How confident do you feel on a scale of 1 to 10? What would help you to feel more confident?
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Do you tend to talk to yourself more positively or negatively when you face challenges? |
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How can you improve your mindset? |
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Do you take time daily or weekly to express gratitude silently to yourself or to those around you? |
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About the author
Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!