6 WEEK RESET

intro & baseline

Thanks for signing up to the Provider 6 Week Reset!

Our first online ‘Virtual Campfire’ will be 7pm Tuesday 17 Jan 2023

Any personal details discussed in these catch ups will stay completely confidential and will not be discussed out of the group. The meetings will be free of judgement, feel free to be open and talk about what is on your plate, and let it out, without being judged.

So that we have a benchmark to look back on, if you could fill out as much of the the following baseline info, that would be bloody awesome! If there is any of the fitness test you can’t do due to an injury - no probs, just make a note.

At the end of 6 weeks we will be checking in to see where we are all at.

Name

First Name

Last Name

Name at least One Measurable, Quantifiable, Achieveable Goal you would like to achieve for this 6 weeks

eg mine is to lose 10kg. And not drink any alcohol. I can specifically measure whether I have achieved these goals or not. And they are both achievable.

On a scale of 1 to 10, rate your current mental health

On a scale of 1 to 10, how would you rate your sleep?

Current Weight

Goal Weight at end of 6 weeks

Movement & Fitness Test - Time yourself on a 3km Run/Walk (Enter Minutes)

Use google maps to measure a 3km course or use an App like map my walk or STRAVA

How Many Push Ups (Full, Knee or against wall) can you do in 1 min?

How Many Squats can you do in one minute?

How Many Sit ups can you do in one minute?

Name something that brings you Joy outside work, that you have not done for a while, that you would like to do in the next 6 weeks

What is one thing you have never done before - that you would like to do for the first time in this 6 weeks

eg: there is a particular walk i have always wanted to do, that i'm going to do in the next 6 weeks

Diet - How Many Meals, including snacks do you eat in a day?

Diet - Best guess, what % of your daily diet is Carbohydrate?

ie bread, rice, pasta, sugary drinks, alcohol & carb content of fruit and veges

Diet - best guess, what % of your daily diet is Protein?

ie: red meat, chicken, fish, eggs, nuts

Diet - best guess, what % of your daily diet is Fat?

ie: fat content of meat nuts & dairy + oils

Hydration - Best Guess, how many litres of water do you drink a day?

List any medical conditions, injuries (optional - list any medication you are on)

I’ve included some resources below that might help answering some of these questions:

Strava App to measure run / walk

https://www.strava.com

Push Up Techniques - find one that works for you

https://dailyburn.com/life/db/push-up-variations-jenna-wolfe/

Squat Technique

https://youtu.be/YaXPRqUwItQ

Sit Up Technique - find one that suits you and your body, but I like this one:

https://youtu.be/VUiWcpNPSRk

Macro Nutrients (Carbs, Fat, Protein) - Dr Berg (a good starting point!!)

https://youtu.be/vMZfyEy_jpI

What is a healthy diet?

https://vimeo.com/397315564