Transform Your Athletic Power

Running/Jogging Weight Training/Strength Training Cycling/Spin Classes Yoga/Pilates Team Sports (basketball, tennis, etc.) Martial Arts/Boxing Other athletic activities

Very fit - I work out regularly and feel strong Moderately fit - I exercise regularly but could improve Somewhat fit - I exercise occasionally Getting back into fitness after being more active before

Swimming Running or jogging Walking or hiking Cycling (road, trail, or stationary) Gym training / weightlifting Yoga, Pilates, or flexibility-based training Sports or recreational activities A mix — I cross-train across activities

Fatigue — I run out of energy before I want to stop Pain or discomfort during or after exercise Form or technique — I know I'm not moving efficiently Plateau — I'm not seeing progress anymore Inconsistency — I start strong and fall off Breathlessness — my cardio doesn't match my effort No clear plan — I'm training but without direction

Great - I have consistent energy Pretty good - some ups and downs Okay - I get tired in the afternoons Pretty tired - I don't recover like I used to I used to have way more energy

Sleep great - wake up refreshed Pretty good - mostly sleep well Okay - some restless nights I toss and turn or wake up during the night I often wake up tired even after 7-8 hours

No major issues Some stiffness after sitting or working I slump at my computer during the day My shoulders tend to roll forward Regular neck or back discomfort

Very manageable - I handle stress well Some stress but I cope okay Pretty stressed - work and life demands are high Often feel overwhelmed with everything I can't stop thinking about work/responsibilities

Make swimming a valuable part of my fitness routine Swim more efficiently - less effort, better results Build cardiovascular endurance through swimming Use swimming to complement my other training Low-impact exercise option for recovery or injury prevention Build confidence and comfort in water Use swimming for stress relief and mental health

1-2 hours per week 2-3 hours per week 3-4 hours per week 4+ hours per week Flexible - depends on results

Google Search Social Media (Facebook, Instagram, etc.) Friend or Family Referral Online Advertisement Other

3+ structured meals at consistent times Mostly regular, occasional skips Irregular — I eat when I can I regularly skip meals

Daily — most meals include vegetables Most days Sometimes — a few times a week Rarely or never

Very little — mostly whole foods Occasional — a few times a week Regular — most days include processed foods Most of my meals are packaged or fast food

8+ glasses (well hydrated) 5–7 glasses 2–4 glasses I rarely think about it

Energized and clear-headed Neutral — no big change Tired or sluggish Foggy or bloated

Yes — strong support from family or friends Some — a few people get it Mostly on my own with this

Self-directed — I hold myself accountable A coach or trainer checking in A group or community An accountability partner (friend, spouse)