TRANSFORMATION PACKET
WRITE YOUR STORY
BY CARLOS DUNCAN
ARE YOU
READY
?
WHICH STAGE ARE YOU IN?
Precontemplation
People in this stage don’t want to make any change to their habits and don’t recognize that
they have a problem. They may be pessimistic about their ability to make change, or even deny
the negative effects of their existing lifestyle habits. They selectively filter information that
helps confirm their decision not to exercise, or eat better. This stage is many times referred to
as the “denial” stage.
Contemplation
During this stage, you are weighing the costs (i.e. effort, time, finances) and benefits of lifestyle
modification. You are contemplating whether it’s something that will be worth it. People can
remain in this stage for years without preparing to take action.
Preperation
People in the preparation stage have decided to change their negative habits within one month.
Congratulations if you’re in this category! You may have just set up an appointment with a
personal trainer, nutritionist, or other fitness professional, purchased a fitness program, or
started a gym membership.
Action
The action stage is the process of changing your lifestyle, whether you are exercising more
consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so
it’s key to leverage any techniques you can to stay motivated
FITNESS TEST
JUMPING JACKS:
Perform as many jumping jacks in 1 minute as you can
during this part of the fitness test. Jump up, spread legs, and
brings hands together at top for a clap. Record your final
number above next to jumping jacks.
SQUATS:
Perform as many squats as you can in 2 minutes during this
part of the fitness test. Push hips down and back, keeps
knees directly over ankles, chest and head up, back flat, and
heels flat to floor. Record your final number above next to
squats
PUSH-UPS:
Perform as many push ups as you can in 1 minute during this
part of the fitness test. You can perform on knees or full
body. Hands slightly outside shoulder width, come down to
90 degrees in elbows and back up. Record your final number
above next to push ups.
PLANKS:
Hold a plank as long as you can during this part of the fitness
test. You can perform on knees or full body. Elbows and
hands on mat, belly button drawn inward, and abs
engaged. Record your final time above next to planks.
Squats
Push-Ups
Plank
FITNESS TEST
Jumping Jacks
MEASUREMENTS DAY 1
NECK:
R. BICEP:
WAIST:
HIPS:
R. THIGH:
Weight:
Download the myfitnesspal app on your phone and calculate
how many calories you burn at rest (Resting Metabolism)
These Are Your baseline numbers before you begin your fitness journey
to becoming more healthy and fit. Today is the day we change our
mindset, eating habits, and get more active. This is time to win in your
both your health and fitness.
WHY?
CHANGE IT UP
WRITE YOUR WHY
3 REASONS WHY YOU WANT TO ACHIEVE
YOUR FITNESS GOALS
1.
2.
3.
CUT THIS OUT AND TAPE IT TO YOUR MIRROR
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