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Guyoga Fitness Tracker Instructions PDF
Guyoga Fitness Tracker Instructions PDF
1 10
Worst Best
Muscle tightness severely restricts daily Your flexibility has minimal restrictions,
movement, and no matter how hard you try if any. It is very easy for you to lengthen
your muscles don’t seem to stretch, release your muscles, to release tension, and to
tension, or get longer. work deeper into postures or movements.
1 10
Worst Best
You have difficulty with daily movement, You have no restrictions; are able to bend
are unable to apply force when you reach down and pick up heavy objects without
your arms overhead, squat down low, or difficulty, can lift objects overhead, and
otherwise bend, twist, or extend. generally exhibit strength and control in any
type of physical movement you encounter.
1 10
Worst Best
You lack the strength to perform daily You have the strength to complete every
tasks; your lack of strength prevents you task you need to do on a daily basis. You
from doing what you need to do on a day- are able to resist or apply force in nearly
to-day basis. You have difficulty exerting every situation that calls for it, and you are
a high level of force for a short amount of completely confident in your body’s ability
time (10 seconds or less). to exert force against resistance.
1 10
Worst Best
You regularly sit or stand with shoulders You have the strength and the body
rounded forward, neck in an improper awareness to stand or sit with perfect or
position, spine rounded, and experience nearly-perfect posture at all times. You
constant or chronic back pain as a result. rarely find yourself slouching forward,
You have difficulty holding proper posture hunching, or “text-necking” with your
for more than 30 seconds at a time, and phone. You have no back or shoulder pain
revert to poor posture when not thinking related to poor posture.
about it.
1 10
Worst Best
Clicking, grinding, or discomfort in your Smooth, pain-free movement in your joints,
joints that prevents pain-free movement, a feeling of supportiveness in the joints from
and severely limits your ability to perform the surrounding and attached muscles.
day-to-day tasks. Consistent, predictable Confidence during movement because
pain in knees, ankles, shoulders, elbows, you don’t have to worry about pain or
hips, wrists, or spine/neck. discomfort in the joints during movement.
1 10
Worst Best
Inability to hold the postures for longer than No difficulty holding the postures for an
15 seconds; having to “end” the pose early extended period of time; able to make it
or stop before the pose is over, having to through 2 entire Guyoga workouts back-to-
pause a Guyoga workout multiple times in back at near-maximum effort with no issues.
order to stop and catch your breath before
moving on.
1 10
Worst Best
Feeling lethargic throughout the day, struggling Sustained energy levels throughout the day;
to get out of bed in the morning, and generally having the strength and energy to complete
lacking the energy to complete necessary day- your daily tasks, working consistently to
to-day tasks or accomplish your goals. achieve your goals, and a consistent feeling
of motivation or positivity.
* It’s normal for us to have dips in energy throughout the day, especially in the early afternoon.
Unless you’re wired on caffeine, you won’t have high levels of energy the entire day.
1 10
Worst Best
Feeling unrested, groggy, or out of it after a Rarely waking up in the middle of night
full night of sleep. Waking up multiple times (if at all), waking up feeling refreshed and
throughout the night, unable to fall back to well-rested, and not having to wake up to
sleep quickly, getting less than 6 hours/night. an alarm clock.
1 10
Worst Best
Huffing and puffing throughout the workout, Taking deep, full breaths; syncing your
with little attention to linking your breath breath with your movements to improve
with your movements. Breathing shallowly your performance in your yoga workout
throughout the day, and generally lacking (improving both your breathing and your
conscious control over your breathing. movements). Being mostly conscious of your
breathing throughout the day to manage
stress, calm your body and mind, and release
tension in your body.
1 10
Worst Best
NOT making time for exercise, prioritizing Prioritizing sleep, diet, exercise, and stress
sleep, managing stress (constructively), nor management. Spending time and engaging
spending time or engaging in meaningful in meaningful conversation with friends
conversation with family or friends. and families. Disconnecting from work to
recharge and relieve stress.
Eating unhealthily, consuming excessive
amounts of media (social media, TV, Not spending excessive amounts of time
Netflix, news, etc), working 12+ hours/day, watching TV or engaging in social media, being
etc… unproductive for longer periods of time, etc…
1 10
Worst Best
Your overall performance is not where You are completing more reps, lifting
you want it to be due to pain, discomfort, heavier, able to use proper technique
lack of flexibility, mobility, strength and/or throughout your workout, and/or taking
endurance. longer to get tired.
1 10
Worst Best
You are struggling to activate the proper You feel all of the right muscles firing during
muscle groups during exercise. This exercise, and are using your full strength
typically includes the core, hips, glutes, and potential. You feel an even distribution of
upper-back. As a result, you may experience soreness after full-body workouts, and do
joint pain, overexertion in certain muscle not feel imbalanced during exercise.
groups, or recurring aches.
1 10
Worst Best
You lack control over your body to complete You are extremely confident in your ability
routine exercises in your workout. You to control your body and movements. You
struggle with “feeling” the exercise in are able to adapt quickly and improve
the right areas, and have trouble making movements you already know, and also
improvements or learning new movements. able to learn new movements in less time
than others.
1 10
Worst Best
You feel that your recovery time is much The time it takes for you to recover is well
longer than it should be. Your delayed below average compared to people your
recovery has a negative effect on your age with similar workout routines. You
ability to keep up with your intended are able to stick to your planned workout
workout schedule. schedule for the week, as long as you don’t
overdo it and stay consistent in sleep, diet,
and stress-management, too.