"Client Questionnaire + Lifestyle Goals @ Vagabond"(7.25.2013)

Lifestyle Goals + Vagabond Consults

Here at Vagabond we realize the importance of goal setting and have priorities in your everyday lives. What are the purposes of having goals in your everyday lives at Vagabond? One reason can be to be able to have a set plan for your future, and to be able to have a mindset of accomplishing those goals in a given period of time. This can be through nutrition, lifestyle changes, or physical ability.  Through my own observations and working with dozens and dozens of clients through Vagabond and outside of Vagabond around the country, I have set up a personal development assessment to be able to help all Vagabonds reach their goals and find balance within their life. However, if we concentrate on one particular goal or aspiration, then we will get side track from the other important areas in our life that might mean something to else as well. We must find a healthy balance between family, our job, our workout routine, nutrition out look, and lifestyle practices. If we can find balance within  our life with multiple directions, then we will be find fulfillment as a whole in our life.

Currently I am looking for 20 Vagabonds to take part in a Lifestyle/Nutrition Study that will help them benefit in finding balance in their life through Nutrition Practice, Lifestyle Practice, and Well-Being Practice. If you are interested in taking part in this study, then please contact us to set up your consultation with myself.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles,hips, t-spine
3-5minutes of workout prep
goblet squats x 5 reps
lunge step x 10 steps in total
face pulls x 5 reps
100m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Aerobic Tester
20 Minutes of the following:
Run 200 Meters
10 Plank Walk Outs
Row 250 Meters or Airdyne 20 Calories
B. Fitness Phase:
Aerobic Tester/CrossFit Tester
Complete the following of:
5 Minutes of Max Meters on the Rowing Machine
No Rest Right into Next Workout
6 Rounds for time of the following:
30 Double Unders or 60 Single Unders
20 Air Squats
10 Hand Release Push Ups
Run 200 Meters
People who can perform Ring Dip Efficiently can scale up to 10 Ring Dips in place of Hand Release Push Ups
C. Competition Phase:
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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