Significant Progress
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<!-- Main Content -->
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<div class="px-8 py-6">
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<!-- Page Title -->
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<h1 class="text-3xl font-bold text-black mb-8">Next Steps:</h1>
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<div class="text-center mb-8">
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<h1 class="text-3xl font-bold text-black mb-2">Training Week</h1>
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<p class="text-gray-600 italic">(To be filled out by your trainer)</p>
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</div>
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<!-- Calorie Tracking Section -->
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<!-- First Training Week Grid -->
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<div class="mb-8">
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<h2 class="text-xl font-bold text-black mb-4">Calorie Tracking</h2>
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<ul class="text-black space-y-2 list-disc list-inside ml-4">
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<li>Download and create an account with My Fitness Pal (or preferred nutrition tracker)</li>
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<li>Fill out the "My Profile" section with your goals (ie: height, weight, target weight)
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<ul class="mt-2 ml-6 space-y-1 list-disc list-inside">
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<li>Input your Macros</li>
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<li>Click the three dots on the bottom right corner</li>
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<li>Click "Goals"</li>
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<li>Click "Calorie, Carbs, Protein and Fat Goals" under the Nutrition Goals</li>
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<li>Set the Calories, Carbs, Protein, and Fat to the recommended macro outlined above.</li>
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</ul>
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</li>
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<li>Once completed fill out your food intake from each meal on the main page</li>
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</ul>
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<div class="grid grid-cols-7 gap-2 mb-4">
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<!-- Week 1 Headers -->
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Monday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Tuesday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Wednesday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Thursday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Friday</div>
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</div>
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<div class="bg-gray-200 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Saturday</div>
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</div>
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<div class="bg-gray-200 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Sunday</div>
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</div>
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</div>
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<!-- Recommendation Note -->
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<div class="mt-6 text-center">
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<p class="text-black italic font-semibold">It's highly recommended to purchase a weight and food scale for more accurate results.</p>
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<!-- Week 1 Content Boxes -->
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<div class="grid grid-cols-7 gap-2 mb-8">
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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</div>
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</div>
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<!-- Daily Tasks Section -->
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<!-- Second Training Week Grid -->
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<div class="mb-8">
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<h2 class="text-xl font-bold text-black mb-4">Daily Tasks</h2>
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<ul class="text-black space-y-2 list-disc list-inside ml-4">
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<li>Weigh yourself in the morning, after your first bowel movement, and naked</li>
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<li>Log your weight into your my fitness pal app</li>
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<li>Track calories in grams - FOLLOW YOUR PERSONAL RECOMMENDATIONS.</li>
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<li>Log in a diary:
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<ul class="mt-2 ml-6 space-y-1 list-disc list-inside">
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<li>Log any additional prescribed recommendation (i.e breath work)</li>
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<li>Complete the prescribed training recommendations (i.e Zone 2 Training)</li>
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<li>Log additional physical activity (i.e Monday - Strength Training 1 hour)</li>
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<div class="grid grid-cols-7 gap-2 mb-4">
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<!-- Week 2 Headers -->
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Monday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Tuesday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Wednesday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Thursday</div>
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</div>
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<div class="bg-cyan-300 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Friday</div>
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</div>
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<div class="bg-gray-200 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Saturday</div>
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</div>
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<div class="bg-gray-200 p-2 text-center rounded-lg">
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<div class="font-bold text-black">Sunday</div>
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</div>
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</div>
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<!-- Week 2 Content Boxes -->
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<div class="grid grid-cols-7 gap-2 mb-8">
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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<div class="bg-gray-100 border-2 border-gray-300 h-32 rounded-lg"></div>
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</div>
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</div>
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<!-- Training Week Guidelines Section -->
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<div class="mb-6">
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<h2 class="text-2xl font-bold text-black mb-6 text-center">Training Week Guidelines</h2>
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<!-- Guidelines Grid -->
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<div class="grid grid-cols-5 gap-4 mb-6">
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<!-- Zone 1 -->
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<div>
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<h3 class="text-lg font-bold text-black mb-3">Zone 1</h3>
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<ul class="text-sm text-black space-y-2 list-disc list-inside">
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<li>Zone 1 training is low intensity, for active recovery.</li>
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<li>It can be done daily or even consecutively, depending on fitness, volume, and health.</li>
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</ul>
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</li>
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</ul>
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</div>
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<!-- Two weeks after Appointment Section -->
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<div class="mb-8">
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<h2 class="text-xl font-bold text-black mb-4">Two weeks after Appointment</h2>
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<ul class="text-black space-y-2 list-disc list-inside ml-4">
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<li>Should you find the macronutrient breakdown difficult to follow, reach out to us to discuss a change within your caloric parameters</li>
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</ul>
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</div>
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<!-- Contact Information -->
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<div class="mb-12 text-center">
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<p class="text-lg font-bold text-black">Should you have any questions or concerns please contact us!</p>
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</div>
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<!-- Recommended Next Testing Date -->
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<div class="mb-8 text-center">
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<h2 class="text-2xl font-bold text-black">
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<span class="underline">Recommended Next Testing Date:</span>
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<span class="ml-2">October 2025</span>
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</h2>
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</div>
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<!-- Zone 2 -->
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<div>
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<h3 class="text-lg font-bold text-black mb-3">Zone 2</h3>
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<ul class="text-sm text-black space-y-2 list-disc list-inside">
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<li>Zone 2 training can be done on consecutive or daily basis with moderate sessions.</li>
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<li>Can be steady state or interval sessions.</li>
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</ul>
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</div>
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<!-- Zone 3 -->
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<div>
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<h3 class="text-lg font-bold text-black mb-3">Zone 3</h3>
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<ul class="text-sm text-black space-y-2 list-disc list-inside">
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<li>Zone 3 training can be done 1-5 times per week.</li>
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<li>Wait 24 to 48 hours between sessions for adequate recovery.</li>
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</ul>
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</div>
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<!-- Zone 4 -->
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<div>
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<h3 class="text-lg font-bold text-black mb-3">Zone 4</h3>
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<ul class="text-sm text-black space-y-2 list-disc list-inside">
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<li>Zone 4 training: 1-4 times per week.</li>
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<li>Wait 24 to 48 hours between intense sessions for recovery.</li>
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</ul>
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</div>
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<!-- Zone 5 -->
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<div>
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<h3 class="text-lg font-bold text-black mb-3">Zone 5</h3>
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<ul class="text-sm text-black space-y-2 list-disc list-inside">
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<li>Zone 5 training: 1-2 times per week.</li>
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<li>Wait 48 hours between sessions for recovery.</li>
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<li>Zone 5 increases VO2 max and endurance at VO2 max.</li>
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</ul>
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</div>
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</div>
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<!-- Important Note -->
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<div class="text-center">
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<p class="text-lg font-bold text-black italic">Zone 3, 4, 5 can be combined with Zone 1 or 2 - the higher zone should be done first!</p>
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</div>
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</div>
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</div>
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</div>
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