Step 1 · About you

Let's start with the basics.

Real answers help me build the right plan. The more honest, the better this works.

Your name

Email

Phone Only if I really need to grab you. Won't text you to death.

Age

Biological sex For calorie + protein math.

City + state/country

Timezone

Weight unit you use

Pounds (lb) Kilograms (kg)

Step 2 · Your goal

Where you're at, where you're headed.

Be honest about the timeline. We can adjust if it's not realistic.

Current weight in lb / kg (from step 1)

Height e.g. 5'7" or 170cm

Goal weight If weight isn't your goal, repeat current.

Target date When do you want to hit it?

Why now? What's making this the moment? Real talk — 1 to 2 sentences.

What kind of result are you actually after?

Mostly fat loss + sustainable energy Mix — drop fat AND build some muscle Mostly muscle gain / build real size Maintain + feel better in my body

Step 3 · Training reality

How you actually move.

Tell me where you actually train — not where you wish you did.

Exercise history — pick the one that fits

I've never really exercised regularly I used to but I've been off the rails I exercise now but want better results

Structured workouts (sets, reps, progression)

Beginner — show me everything Intermediate — I know the basics Advanced — push me

Real-talk activity level Be honest. We adjust for over-estimation in your numbers.

Mostly desk + couch On my feet some, light walks Daily steps + 1-2 workouts/week 3-4 real sweat sessions weekly Athlete-level training (5+ sessions/wk)

Days + times you can ACTUALLY train Your real availability, not the ideal version.

Where you train (pick all that apply)

Full commercial gym Home with weights (DB, BB, rack) Home with minimal gear (DB, bands, BW) Bodyweight only Hotel gyms / travel

Equipment you ALWAYS have Be specific. e.g. "DB up to 50lb, pull-up bar, resistance bands." If none, say bodyweight.

What workouts make you feel STRONG? What you enjoy. Lifts, classes, hiking, dance — whatever.

Injuries, pain, or movements you AVOID Even "no big stuff but my left knee hates lunges" helps.

Step 4 · Health flags

Quick health check.

I plan differently for these. Doesn't change pricing — just changes how I build your plan.

Other conditions or things I should know about Optional. Skip if nothing else.

Meds + supplements you're currently on Everything — including multivitamin, BC, vitamin D, etc.

Step 5 · Food

How you actually eat.

No judgment — I just need the real picture. If pizza Friday is non-negotiable, I'd rather know now.

Your relationship with food in one sentence + what makes you fall off?

Foods you LOVE + want included Be specific. Real foods you eat.

Foods you WON'T eat Allergies, intolerances, religious (kosher/halal), ethical (vegetarian/vegan), or just hate. List everything.

Walk me through a normal weekday of eating Meals, snacks, drinks. What you ACTUALLY eat — not the polished version.

Step 6 · Final stretch

Life + coaching style.

Almost done. This shapes how I show up for you week to week.

Avg sleep (hrs)

Sleep quality

Stress level

Typical weekday in 1-2 sentences Work, kids, schedule reality — what eats your time.

Coaching tone you actually respond to

Direct + no fluff Supportive + encouraging Highly structured + step-by-step Mix — read the room

Anything else I should know? Optional. Big or small.

SPREAD THE LOVE — OPTIONAL

Know someone who'd benefit from this?

Drop their name + phone. I'll only reach out if you give me the green light. No spam, ever.

Their name

Their phone

NEXT STEP

You'll be sent to a quick login to create your profile in the app. Please make sure to download the Trainerize app — your training, nutrition, and messaging all live there.

✓

You're in.

Here are your next steps. Your first week of training starts Monday.

CHECK YOUR EMAIL

Sent to—

A Trainerize welcome email is on the way (check spam if you don't see it within 2 min). Tap the link inside to set your password.

Download the Trainerize app

Apple Android