Gold’s GymHealth & Fitness Assessment


1. How many meal per day do you eat?

2. Do you snack between meals?

3. How many calories per day do you consume?

4. How many calories per day should you consume to accomplish your fitness goals?

5. On a scale of 1 – 10, how would you rank your nutritional habits.

75% of the results that you will see in your fitness program come from your ability to properly fuel your body. Proper nutrition is essential if your fitness goals include weight loss, reduction in body fat, toning and firming and the gaining of lean muscle tissues. A meal plan with a caloric deficit, or manipulation of your existing meal plan, may be recommended to assist you in achieving your fitness goals in the least amount of time.

Hydration and Supplementation

1. How many 8 ounce glasses of water do your drink each day?

2. Do you consume caffeine?

3. Are you thirsty throughout the day?

4. Do you currently take nutritional supplements?

5. Are you interested in learning more about supplementation?

Every cell in our body is made up primarily of water. This essential nutrient assists our body in both fat utilization, as well as the development and maintenance of muscle. It is essential that you be fully hydrated, especially when starting a fitness program. It is virtually impossible to consume all the nutrition your body needs from daily food calories you are allowed to support fat loss. Proper supplementation allow you to add nutrients without calories.


1. How often do you do cardiovascular exercise?

2. How long have you been doing a cardio program?

3. What results have you seen from your cardio program?

4. Do you know what heart rate you are exercising at?

5. Do you know what heart rate you should be exercising at?

6. On a scale of 1-10, where would you rank your understanding of how to manipulate your cardio program to achieve maximum results and to avoid getting a plateau?

Cardiovascular exercise (cardio) is any exercise that elevates your heart rate for an extended period of time. Your body will burn calories while you are performing your cardio. Your metabolism will be increased for 2-7 hours after you complete your cardio exercise. If you exercise in your proper heart rate zone, you can maximize your fat burning efficiency while you are performing your cardio. Proper manipulation of the F.I.T.T. principle will help keep you from hitting a plateau.


1. Do you currently lift weights? Or have you in the past been on a weight lifting program?

2. How long have you been on this program?

3. What results have you seen from this program?

4. Do you use machines or free weights?

5. On a scale of 1-10, how would you rank your ability to manipulate your weight training program for maximum results?

Your lean muscle tissue is your body's fat burning engine. The more lean muscle tissue that you have, the higher your metabolism. As you get older, you will start to lose lean muscle tissue. A proper strength training program is essential if your goal is weight loss of loss of body fat, toning and firming and building lean muscle tissue. The key components of your strength training program will include proper form and technique.

Professional Assistance

1. On a scale of 1-10, how motivated are you to accomplish your goals?

2. What formal education have you received in the past about designing a fitness program?

3. Do you think it would be helpful to have a professional deign a program for you?

Professional Assistance is the key to helping you design an exercise program specific to your fitness goals. All of our memberships come with Professional Assistance. The amount of instruction that you feel you will need, will determine the cost of the membership. Your fitness professional will help take the guess work out of your exercise program and help you get the maximum results in the least amount of time.