1. Fitness
Online Personal Training Guide
2014
© 2011 HealtheFit, LLC. All rights reserved | www.fightingtrim.com

2. Welcome to Fighting Trim:
Thank you for checking us out for your fitness and nutritional needs. We
are confident that you will be impressed with the services that we offer.
The information introduced in this short video will help you understand
what we do to help our clients succeed. If you have questions, please
contact us immediately.
As your needs change, we are always happy to help you evaluate those
needs and offer you the services that will help you achieve your new
goals. Again, thank you for choosing Fighting Trim and we look forward
to your success.
Get Fit. Stay Fit,
David Rachal III, MBA
Fighting Trim CEO

3. Getting Started
Personal Fitness Training Client Enrollment Process
1
2
✓
Initial Consultation
Choose Program (Service Purchased)
3
Health Screening (Client Profile Form)
4
Assessment and Statistics
5
Nutrition Consultation & Account Set-up
6
7
Exercise Program Created & Delivered
Log In First Workout

4. Tracking Progress
Evaluating your progress through the fitness assessment
First Assessment
1
The fitness assessment is designed to
measure your progress or lack of
progress. It is important that we know your
starting reference so that we may show
change over time. Your progress report
should be scheduled 30-45 days after
your initial assessment and include the
following:
•
•
•
•
•
Body Composition
Circumference Measurements
Weight
Front, Side, Back Pictures
Nutrition (Eating)
Progress Report
2
Your progress reports is designed to
reveal how close or how far away you are
from your specific health and/or fitness
goals. You’ll even earn a grade point
average based on your eating habits.
From this point we will inform you on what
the next steps may be in reaching your
goals.

5. Nutrition comprises
70%-80% of your health goals and
fitness results.
Fail nutrition, Fail period.
www.fightingtrim.vitabot.com

6. Vitabot
Your Mobile Nutrition Journal

7. Success Formula
Your Best Effort + Our Expertise
RESULTS!
We will design your program following based
on your health history, goals, and fitness
assessment:
1.
2.
3.
4.
5.
6.
Get Fit. Stay Fit
Weight Training
Cardio
Water
Nutritional Supplements
Rest & Recovery
Stress Management Strategies

8. Are You Ready for Success?
Lifestyle choices we track that influence your
results…or lack of.
Hydration
Sleep
Stress
Levels
Supplements
Nutrition

9. You’ve Got Mail
Receiving Your Workouts
Workout
created
Workout
Sent
Arrives in
inbox and
phone app
NOTE: Phone app may take longer to sync new shared workouts from trainer versus
receiving them in email.

10. Your Fitness Builder Workout
What to Expect
Warm-up
1
Minimum 5 minutes on a bike or
treadmill followed by dynamic
flexibility
(body
weight
squats, lunges, push-ups, etc).
Exercises
2
8-15 exercises geared toward your
goals with 30-60 seconds of rest
between each set.
Cool-down
3
Stretching
for
flexibility
(5-7
minutes). This will reduce soreness
and improve performance.
Get Fit. Stay Fit
It is important to note that both the warm-up
and cool down are two very important aspects
of your fitness training. Studies show that the
#1 cause of injuries is the lack of a proper
warm-up.
On the other end, a cool down will prevent
blood pooling in the extremities and decrease
your chances of fainting or experiencing
disorientation.
Remember to give yourself enough time to
warm-up prior to your session to maximize the
time alloted.

11. Cardio is Key!!!
Cardio Sessions per week
Weather your goal is weight loss or fat loss, you gotta
get your cardio in!
5
4
2
Week
1
3
2
Week
2
3
Week
3
Week
4
Week
5
Week
6
**American College of Sports Medicine recommends 4-5 day of cardio exercise for weight loss (2010 Guidelines)

12. Educate, Exercise, Engage
The Coaching Cycle
Workouts and Cardio (Educate)
1
After you have received and reviewed your new workouts, you should ask any questions immediately.
Learning to exercise properly is crucial for safety and success.
Exercise
2
You will get out of the workout what you put into the workout. 50% effort equals 50% results. As we say
in sports…leave it on the field/court. Go hard or your never reach your goals.
Engage
3
We need to know how hard was your workout and how did you feel during and after. These things are
important with designing your future workouts so be honest and transparent.
Get Fit. Stay Fit

13. Questions. Compliments. Criticisms.
We want to know!
Fighting Trim Fitness
Effort
Exercise
I rely on our extensive network of fitness professionals to
offer a complete solution to your health and fitness needs.
My colleagues and I are all certified by one or more
nationally recognized personal training certification
organizations and carry professional liability insurance at
all times. We are focused, attentive, skilled and creative. I
take care to hire specialists who have integrity and are
dedicated to the fitness profession. Most of our fitness
specialists are based in Washington, DC, but have been
recruiting pros in various parts of the U.S..
I am always recruiting high quality clients and fitness
professionals! Contact me if you have any questions after
this presentation.
Energy
I look forward to your success!
DR3
Eat Clean. Train Mean. Get Lean

14. Three Ways to Contact Us:
Email Us
1
We’re smart, therefore carry
smart phones. Provided that
we’re not working with a
client, we can usually respond
within an hour during hours of
operations.
Two emails to add to your
contact list:
1. Your Fitness Coach
2. David (CEO)
dominus@fightingtrim.com
Call Us
2
3
We always love to hear
from you. Give us a ring so
that we can talk about your
fitness
questions
or
comments. If we’re not
available, please leave a
message so that we’ll know
for certain that you called us
intentionally. We do receive
“butt” calls here and there.

(202) 810-4430 office
Get Fit. Stay Fit
Follow, Like, Tag, Pin Us
tFacebook:
www.facebook.com/Fightingtrim
Twitter:
https://twitter.com/fightingtrim
Pinterest/Instagram:
@FightingTrim
#FightingTrim

15. Fighting Trim Fitness, LLC
Virginia Based Company servicing the
United States of America
(202) 810-4430 office
www.fighintrim.com
We Appreciate the Opportunity You Have Given Us.
We would like to thank you for taking the time to educate yourself about our available
services. We are hopeful that you will see the value of the program and the benefits it will
provide. We look forward to the opportunity to work with you.