ANY Fitness Level –     Ladies!  What’s it going to be? You Ready??!?
Place:  Chesapeake, VA
Location:  TBD
Day/Time:  Saturday’s @ 0800a -0915a
 Sign UP today:
Note:  Walking, stretching, jogging, jumping, squats, pushups, mountain climbers, clap jacks, jump squats, lunges, etc.  Are you healthy enough to workout?  See you there!! 
Saturday check in, simply pay $10 each session. or PAYPAL total and receive a 10% discount!
** Bootcamp DETAILS and other documents emailed upon request.**
12 Sessions
We may add another day, if needed.
Bring water and a GREAT attitude!!


1. The content on this website is NOT a substitute for either personal or professional medical care and/or diagnosis. None of the products or services offered on this website TopCat247 or from TopCat Per4mance, LP or Coach Clement or employees should be performed or otherwise used without clearance from your physician or health care provider.

The information contained on this website and/or in any of our programs/products are NOT intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and shall not be relied upon in that regard.

We are not medical professionals and nothing on this website should be misconstrued to mean otherwise.

2. There may be risks associated with participating in certain activities mentioned on for persons with any pre-existing physical or mental health conditions, deconditioned, unconditioned, or inexperienced exercisers.

Due to the risk involved, you will NOT participate any activity if you are in poor health or have a pre-existing mental or physical condition.

If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming any and all risk associated with such activities or dietary guidance.

Mindset Coaching can work wonders…
TopCat247 realizes you may understand what Coaching can provide some and would like to challenge you to a test.  Wellness Counselors, like myself, work hard to share information that makes sense for the INDIVIDUAL, not the MASSES.  As you have realized, each human has a little different take on life and how they fit in it, you agree?

With that in mind, 21 Question worksheet must be completed BEFORE we can assess your potential as well the information listed below.  Success is guaranteed if you follow and EXCEED the plan we make for you.  And guess what?  You may not have to leave your HOME…

Please communicate directly for more details and request PDF.

1 on 1 or Group Coaching/Training


How to get started, we require a Food Journal completed over a 2 week period You can email, text, or drop it off. 

The TopCat247 Fitness Wellness Assessment:  $100.00 one time fee.

Measures height, weight, body composition, blood pressure, muscular endurance, cardiovascular endurance and flexibility.

1. Height and Weight Measurements

2. Resting Heart Rate

3. Blood Pressure

4. Body Composition

5. Sit-up Test/min

6. Push-up Test/min

7. Step Test

8. Sit and Reach

I will need to know the following:

Resting Heart Rate, sit in a chair, feet on floor in a relaxed position. Your pulse will be taken on your wrist to determine your resting heart rate. This is a person’s heart rate at rest. The best time to find out your resting heart rate is in the morning, after a good night’s sleep, and before you get out of bed. The average heart beats about 60 to 80 times a min when at rest. Resting heart rate usually rises with age, and it’s generally lower in physically fit people.

Your Blood Pressure will be taken with an automatic blood pressure monitor. Resting heart rate and blood pressure are important indicators to measure as you begin and progress.

The 1st number: systolic pressure is the pressure generated when the heart contracts. The 2nd number: diastolic pressure is the blood pressure when the heart is relaxed.

Systolic Diastolic

90 60 borderline low

110 75 low normal

120 80 normal

130 85 high normal

140 90 stage 1 high

BP 160 100 stage 2 high

BP 180 110 stage 3 high

BP 210 120 stage 4 high

HIGH blood pressure symptoms: stressed, sedentary, bloated, weak, failing
LOW blood pressure symptoms: weak, tired, dizzy, fainting, coma
Body Composition measures the ratio of lean body mass to fat mass with skin fold measurements. TopCat strongly suggest wearing comfortable, loose fitting clothing (shorts and a t-shirt).  Body composition measurements are most accurate when taken first thing in the morning before consuming any food or drink.

The Sit-Up and Push-Up Tests test the ability of your muscles to exert force over and extended period of time.

The Step Test estimates your aerobic fitness level by performing a 3-min step test on a 12-inch step.

The Sit and Reach test is the most common way to measure lower back and hamstring flexibility. You will be well warmed up by the time you do the sit and reach test.  Place the ruler on the ground between your legs (0 end lined up with your feet) or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and we will measure how far you have reached. You will have 2 practice reaches, then on the third hold your reach for 3 seconds.

What Your Sit and Reach Test Results Mean: sit-and-reach results compare your own flexibility over time as well as comparing your score to norms, or averages, for your gender and age. Adequate flexibility is being able to reach your toes while keeping your legs straight. If you can’t reach your toes (the 0 mark on the ruler), your flexibility is less than recommended.

MEN   WOMEN       Sit & Reach

Super > + 10.5 > + 11.5

Excellent + 6.5 to + 10.5 + 8.0 to +11.5

Good + 2.5 to + 6.0 + 4.5 to +7.5

Average 0 to + 2.0 + 0.5 to + 4.0

Fair -3.0 to – 0.5 -2.5 to 0

Poor -7.5 to -3.5 -6.0 to -3.0

Very Poor < -7.5 < -6.0

Your maximum heart rate is about 220 minus your age. The figures below are averages, so use them as general guidelines.

AGE              TARGET HR ZONE   (50-85%) of MAX 

20 years – 100–170 beats per min    200 beats per min

25 years –  98–166 beats per min     195 beats per min

30 years – 95–162 beats per min      190 beats per min

30 years – 93–157 beats per min      185 beats per min

40 years – 90–153 beats per min     180 beats per min

45 years – 88–149 beats per min     175 beats per min

50 years – 85–145 beats per min     170 beats per min

55 years – 83–140 beats per min     165 beats per min

60 years – 80–136 beats per min     160 beats per min

65 years – 78–132 beats per min     155 beats per min

70 years – 75–128 beats per min      150 beats per min


Lifestyle Fitness Coaching

Flexible training plan based on detailed discussions /goals /events and lifestyle commitments.
Bi-weekly Skype/phone call and unlimited weekly emails/messages to provide feedback, advice and answer questions.
Estimated Basal Metabolic Rate, 14 day food log and analysis, Discussion of Nutrition Recommendations and Healthy Diet plan / Plateau Adjustments
1 hour per month one to one Lifestyle wellness consultation and feedback for positive lifestyle wellness plan.  The costs are listed below.
1    Month   – $200
3   Months  – $500