Health & Fitness -- Helpful Checklists

On this page you will find various useful checklists...
• Three Phases Of Your Race : Checklists for each phase of your race
• Benchmarking Checklist : Recommended benchmarking measurements
• Triathlon Gear : Items you may want if you're doing a triathlon
• Checklist of my mental resolvee: making certain I'm willing to make the effort required of your goal
• Peer Coaching Agenda: The structure of your weekly accountability phone call

Phase 1 Checklist: Getting Lighter & Start Moving Phase:
Through April 22nd
     Covenant Agreement Signed
     Success Road-Map (SRM) Completed
     Interview with Mark Completed (accepted)
     All benchmarking completed
     Peer-Coach assigned
     Doctor's clearance submitted to Mark
     Sent seven days of food tracking & training to Mark
     Go Online & register for your race

Phase 2 Checklist: Pick Up The Pace Phase:
12 Weeks through July 22
     Joe Friel's 12-week training program set
     Customizations to Friel's program approved by Mark
     Showing up on time for peer-coaching calls each week
     Nutrion Plan & optimal daily calorie target set
     Weekly Goal Sheet e-mailed to Peer Coach prior to 10:00 A.M. every Monday (cc: to Mark)
     Weekly affirmation e-mailed to Peer Coach prior to 10:00 A.M. every Monday (cc: to Mark)
     Total Immersion (effortless) Swim Clinic attended before the end of May (for those swimming only)
     OPTIONAL BUT RECOMMENDED: Daily Devotional in Faithfully Fit (below) in May (you'll get an email inviting you)

Phase 3 Checklist: 30-day Countdown to The Race
Through August 26th
     Weekly Group Trainings
     Taper-off training the week prior to your race
     Final doctor's OK prior to your race
     Final assessment & measurement by The Fitness Race Team prior to your race
     Distribution of your race info (date, time, location, details, your progress report) to all participants 30 days prior to your race (for support & encouragement)
     Victory celebration with you for successfully finishing your race...

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     Body Mass Index (BMI)
     Body Fat Percentage
     Hours of Training per week (EX:swimming, cycling, walking/running)
     Calories per day
     Waist/Hip ratio (waist size divided by hip size)
     Target Heart Rate (HR)/hours per week
     Strength measurements (lifting weights, etc)
     Flexibility measurements (qualified professional)
     Speed Measurements (how long it takes to achieve a certain distance)

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(NOTE: DON'T BUY ANYTHING WITHOUT CHECKING WITH MARK FIRST)    

     Swim / Bike / Run shorts (men & women)
NOTE: Wet Suits can be rented
     Swim Goggles
     Decent Bike (road bike is recommended, but many first sprint triathlons are done on older bikes as long as they're in good working order)
NOTE: Decent bikes can be rented or borrowed
And... Bike Helmets are required in triathlons
     Best Advice: Get some great running shoes purchased with advice from an expert (I go to a store called Runner's High 'n Tri, in Arlington Heights. Ask for Mark... no relation)

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     I have a written plan for those times when I might get discouraged
     I am training a minimum of four (4) hours per week
     I am showing up on-time for my weekly peer coaching calls
     I am benchmarking my progress against my goals every week
     I am devoting time frequently and am dedicated to encouraging my peer partner
     I am measuring my food intake and am eating below my targeted amount in order to lose weight

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• Plan a 60 minute call (start & end on time)
• Spend 20 minutes on each participant
• Start with a different participant each week
• STICK TO THE AGENDA: Save all small-talk & chit-chat for some other call (or at the end... if there's time)
• Let each participant give their report uninterrupted

• AGENDA

PARTICIPANT'S REPORT (5 - 10 minutes):
   • My Race goal is (Name of goal & target date)
   • I am currently (on track, off-track) to my goal
   • The most positive progress since my last report is...
   • Last week I made the following commitments...
   • My actual activity was...
   • My commitments for the upcoming week is...
   • My most important result for the week will be...
   • (OPTIONAL, BUT RECOMMENDED: The one thing that is no longer acceptable is...)

Now that this participant has given their report uninterrupted, you, as the peer coach spend the remaining 10 - 15 minutes with the following agenda:
   • Affirm and congratulate progress by pointing out the positive behavior noted that drove the result
   • Clarify any qustions or confusion about the report just given
   • In a caring loving way, uncover any gaps between behavior and the effort required to achieve the goal (help them discove the single most important improvement to accelerate achieving their goal)
   • For any missed commitments ask "for the future, if you had to do it all over again... what would you do differently to achieve a successful result?"
   • ACTION ITEM: Email a weekly affirmation to your peer-coaching partner by Monday at 10:00 A.M. (cc: Mark Little at rapidresponse@thefreedomexperience.com): Include any affirmations you feel will help, but be certain to please include one of the two following phrases in your email each week, so Mark knows the situation: 1) "Congratulations on living up to your agreement to yourself last week" or, alternately, if didn't meet their agreements 2) "Congratulations on coming up with strategies to meet your agreements to yourself this week"

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