5-week challenge · Starts 26 October

Join the challenge.

These questions are how I build your custom plan and nutrition, so take your time. It's about ten minutes.

* Required

About you

Full name

Phone

Date of birth

How would you like to do the challenge?

In person in PapamoaAt a gym near me

Where are you based?

Your town or suburb, and the gym you train at if you have one.

Your goals

What do you want to get out of the five weeks?

Be specific — a strength goal, starting and target weight, dress size, an event you are working towards.

What is your why? Why do these goals matter to you?

What would your ideal training week look like?

How many sessions, how long you have each day, and what kind — strength, conditioning, swimming, running.

What has held you back in the past?

Time, knowledge, motivation — anything.

Training

What level of lifter would you say you are?

How confident are you with the squat, bench and deadlift?

What has your training looked like before?

What have you enjoyed, and what has or hasn’t worked for you?

Do you have any health issues or limitations that affect your training?

YesNo

Do you have any current or previous injuries?

YesNo

Have you been told of anything else that may affect the way you train?

Nutrition

Your nutrition plan is built from these answers, so the more detail the better.

Current weight

In kg. Leave blank if you’d rather not say.

Height

In cm.

What is your main nutrition goal?

Fat loss, muscle gain, more energy, eating better for training — and a date if you have one in mind.

What does a normal day of eating look like for you right now?

Any dietary needs, allergies or foods you avoid?

Vegetarian, dairy-free, intolerances, foods you can’t stand.

Do you take any supplements? If so, what?

Lifestyle

We track steps, water and sleep through the challenge, so this gives us a starting point.

Roughly how many steps do you do a day?

A guess is fine.

How much water do you drink a day?

How much coffee do you drink a day?

How much sleep do you get on average?

What are your top three stresses in life?

What do you do to manage them, if anything?

Birthing details

Pregnancy and birth change how we train the core and pelvic floor, so I ask everyone.

Have you given birth?

YesNo

Last thing

Are you clear on the cancellation policy of 24 hours’ notice for in-person sessions?

YesNoN/A — online only

Anything else you’d like me to know?