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Perfect Fit A Team

Your fitness assessment results indicate you are just beginning your fitness journey.

Way to go! We are here to guide you every step of the way.


Begin Phase 1


4 weeks

Add Phase 2

Strength Endurance

4 weeks

Fitness Check


Take the test again

Move to Phase 3


4 weeks

If you aren't ready for Phase 3 after the assessment, go back to Phase 1 and 2.

Begin with Phase 1 – Stabilization. This phase focuses on increasing your body’s ability to stabilize and balance itself. Resistance/weight training can be a little intimidating and challenging at first so take it slow. Give different exercise cards a try and initially stick with those that are easiest for you. You don’t need to complete 12 reps the first day. Do what you can, adding 1 rep each day. Track the number of reps and weights used on the back of your exercise card. Remember to warm up and cool down before and after every workout using the Warm Up and Cool Down cards. Work with Phase 1 exercise cards for 4 weeks then move to Phase 2 – Strength Endurance.

Phase 2 - Strength Endurance focuses on increasing your muscle size and strength while continuing to increase your stabilization. Again, some exercises may be challenging. Persevere - you CAN do this! Start slow adding 1 rep every day until you can complete the desired number of reps. Work in Phase 2 exercise cards for 4 weeks.

At this point you can continue to alternate between Phase 1 and Phase 2 trying different or “make it harder” exercises. If you have achieved great results and are ready for the challenge of building some of those new found muscles then Phase 3 – Hypertrophy is your next program. Take the Fitness Assessment and see if you are ready for this new challenge. Remember to take the Fitness Assessment whenever you see significant results or your goals change.


Begin Cardio – Stage 1 by reading the exercise cards carefully as they contain lots of important information.

Choose a cardio activity you enjoy like walking or cycling. If you have access to an elliptical, rower or other cardio equipment that is a great option too.

Your cardio workout should be a maximum of 20 minutes per day.

To prevent boredom switch up your activities daily or weekly.

Tip: Spending hours walking, running or on some kind of cardio equipment will not result in the most weight loss. Invest your time in Phases 1 and 2 as you will lose more weight in those workouts than in cardio.


It takes more than exercise to change your body composition. Here’s how it breaks down:

  • food/nutrition impacts your body composition 70-80%
  • exercise 10-20%
  • genetics the remainder

Nutrition can get complicated so let’s keep it simple. Start eating whole foods which means food that have been processed or refined as little as possible and do not contain any additives or artificial substances. Drink at least 9 glasses of water per day. Eat 5-6 smaller meals throughout the day instead of 3 large meals.

Each mini-meal breakdown as follows:


% of Meal

(35% if striving for weight loss)

Best Sources
  • Eggs
  • Cottage Cheese
  • Greek Yogurt
  • Fish
  • Turkey
  • Chicken
  • Red Meat


% of Meal

Best Sources
  • Vegetables
  • Legumes
  • Grains
  • Fruit - 2 servings of fruit per day as it contains a lot of natural sugar which can still add unwanted weight

Good Fat

% of Meal

Best Sources
  • Nuts (unroasted, unsalted)
  • Avocados
  • Coconut Oil
  • Olive Oil
  • Flax Seed Oil
  • Raw Butter
  • Raw Cheese

Food Journal

Keep a food journal and write down everything you eat and drink for the first month. Record everything from a handful of nuts to the number of glasses of water you drink. Be honest. You want a true picture of what is working and what is not. You’ll be surprised at the end of the day at what you actually ate versus what you intended to eat. A food journal helps you to continue to modify your eating one day at a time.

Proper Eating

Starving yourself and not eating is a disaster waiting to happen. Your body needs fuel. The more good fuel you provide it, the more your metabolism will increase and burn calories. Remember, this is not a diet but a lifestyle change.