Name
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First Name
Last Name
Email
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Mobile Number
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Date of Birth
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MM
DD
YYYY
Height (cm)
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Weight (kg)
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Please choose one method to calculate your body fat percentage. For the most accurate result, measure in the morning before a meal. If you need to measure later in the day, avoid doing so after exercise, as it can distort the result.
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1. Skin fold method. 7-sites (mm): chest, abdominal, thigh, tricep, subscapular, suprailiac, midaxillary. https://tskvspartacus.nl/tools/7-point-fat-percentage-calculator.php
2. Tape measure method (cms): neck (widest point) waist (around belly button), hips (around bum). www.precisionnutrition.com/body-fat-calculator
3. Dexa / InBody / Evolt scan or body fat scale
Describe the goals you want to achieve, and why they are important to you
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This could be related to body composition/strength/confidence/overall health
What do you believe is the one obstacle preventing you from getting there on your own?
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Why do you believe working with me as your coach will produce better results than what you've tried in the past?
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Are you ready to get started within the next 1-2 weeks?
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Are you ready to invest in your health and make lifestyle changes, rather than chasing a quick fix?
What do you think needs to be improved most with your current nutrition?
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Do you think you respond well to a lot of structure with nutrition, or prefer a lot of variety and freedom to pick your own foods and go to restaurants frequently, or somewhere in the middle?
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Please choose an option:
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Do you have any health or medical conditions or currently taking any medications?
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Do you have any special dietary requirements, intolerances, or allergies?
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Are there any foods you don’t want on your diet?
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Are there any foods you do want on your diet? For example your favourite bread or yoghurt, or milk for your daily coffee (provide brand details or website links)
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What protein powder are you currently using or are you open to trying a different brand?
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List the foods and drinks typically consumed in one day, including supplements, and water intake
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If it varies a lot, list 2 example days. Provide as much detail as possible
Are you mostly sedentary, moderately active, or very physically active each day?
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Please outline a typical week of exercise if any
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This might be walking, or weights, or pilates etc
Do you have any weight training experience?
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Are you familiar and confident with deadlifts, squats, leg press, bench press? If you know your maximum bench press, squat and deadlift (heaviest weight for 1 to 10 reps) or any other compound exercises, please list below.
Are there any areas you feel you need to focus on or any known imbalances/weaknesses?
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Please list all past and current injuries or surgeries if any.
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What gym will you be training at? Or if training at home, please list the equipment you have
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How many workouts each week can you do? And do you have a preference for what days you train on?
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Part of the fortnightly check-ins includes submitting exercise videos for feedback to maximise your results. Are you willing or able to take videos frequently at your gym?
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