Main goal
Select your main goal
Fat loss
Improve fitness
Build strength
Improve eating habits
Body recomposition
General health and routine
Not sure yet
Please select your main goal.
Training experience
Select your experience level
Beginner
Some experience
Experienced
Returning after a break
Please select your experience level.
Preferred training days per week
Select preferred days
1–2 days
3 days
4 days
5+ days
Not sure yet
Please select your preferred training days.
Please answer each question honestly. This helps me understand your health background before sending coaching guidance.
This information is used for coaching preparation only. It does not replace medical advice. If pain, injuries, medical conditions, medication use, pregnancy, or other risk factors are reported, a consultation or clearance from a qualified healthcare professional may be recommended before training guidance is provided.
Follow-Up Questions About Your Medical Condition(s)
Because you answered Yes to one or more readiness questions, please complete the follow-up questions below. A consultation or clearance from a qualified healthcare professional may be recommended before training guidance is provided.
1. Arthritis, Osteoporosis, or Back Problems
3. Heart or Cardiovascular Condition
6. Mental Health Problems or Learning Difficulties
10. Other Medical Condition / Two or More Conditions
Please list your medical condition(s) and any related medication(s) here.
Relevant medical condition(s)
Please describe your relevant medical condition(s).
Relevant medication(s)
Please list any relevant medication(s) or write “None”.
Additional health notes
These questions help me understand your daily routine, recovery, stress, schedule, and coaching needs.
Your answers help me understand your real life. This is not medical advice.
Daily routine / work schedule
Please describe your daily routine.
Average sitting time per day
Select
Less than 4 hours
4–6 hours
6–8 hours
More than 8 hours
It varies a lot
Please select an option.
Coaching availability / weekly schedule
Please describe your availability.
Main lifestyle barriers
Please describe your main barriers.
Support and accountability preference
Select
I prefer simple guidance and independence
I prefer regular check-ins
I need strong accountability
I am not sure yet
Please select an option.
Anything important about your lifestyle I should know?
Please add a brief note.
These questions help me understand your current eating routine, hydration, meal structure, and main nutrition challenges.
How many meals do you usually eat per day?
Select
1 meal
2 meals
3 meals
4 meals
5 or more meals
No set pattern
Please select an option.
How much water do you usually drink per day?
Select
Less than 1 litre
1–1.5 litres
1.5–2 litres
2–3 litres
More than 3 litres
Not sure
Please select an option.
How many servings of vegetables do you usually eat per day?
Select
None
1 serving
2 servings
3 servings
4 or more servings
Not sure
Please select an option.
Alcohol intake and lifestyle habits
Select the option that fits best
I do not drink alcohol
Rarely
1–2 times per week
3+ times per week
Mostly on weekends or social occasions
I am not sure if it affects my progress
I prefer to discuss privately
Please select an option.
What is your main nutrition challenge right now?
Please describe your main nutrition challenge.
Briefly describe what you ate in the last 24 hours.
Please describe your last 24 hours of eating.
Macronutrient awareness
Select your current macronutrient awareness
I do not usually think about protein, carbohydrates, or fats
I know they are important, but I am inconsistent
I try to balance protein, carbohydrates, and fats most days
I already track protein, carbohydrates, and fats regularly
I am not sure
Please select an option.
Food quality awareness
Select your food quality awareness
I do not usually think about vitamins, minerals, or food quality
I know they are important, but I am inconsistent
I try to eat fruits, vegetables, and varied foods most days
I already focus on food quality and micronutrient-rich foods regularly
I am not sure
Please select an option.
Calories and portion awareness
Select your calorie and portion awareness
I do not usually track calories or portions
I understand the idea, but I do not apply it consistently
I use portion awareness sometimes
I track calories or portions regularly
I prefer simple portion guidance instead of tracking numbers
I am not sure
Please select an option.
Gender
Select an option
Male
Female
Prefer not to say
Please select an option.
Women’s Health & Life Stage Notes
These questions help prepare coaching appropriately. All fields below are optional — share only what you are comfortable with.
Current life stage
Select an option
Adolescence
Adulthood
Perimenopause
Menopause
Prefer not to say
Please select your current life stage.
Are you currently pregnant?
Select an option
No
Yes
Not sure
Prefer not to say
Please answer this question.
Which trimester are you currently in?
Select an option
First trimester
Second trimester
Third trimester
Not sure / prefer not to say
Please select your trimester.
Any core, pelvic floor, menstrual cycle, or menopause-related concerns you want to mention?
This guide is educational and not a personalized training program. If you report pain, injuries, medical conditions, medication use, pregnancy, or other risk factors, a consultation or clearance from a qualified healthcare professional may be recommended before training guidance is provided.