What is your gender?

What time do you usually wake up on weekdays?

What time do you usually go to bed (lights-out)?

How many meals per day do you typically eat?

Select the usual time for each meal (generated from the answer above).

How many cups of coffee / caffeinated drinks do you have per day?

List the typical times you drink coffee or other caffeine.

Any dietary patterns or restrictions we should honour? (e.g. vegan, gluten-free)

Minutes of steady Zone 2 cardio you usually do per week?

Minutes of vigorous cardio (hard breathing) per week?

Choose the activities you prefer for vigorous sessions.

Select all that apply

How many strength-training sessions can you commit to each week?

Daily minutes you can spare for mobility / stretching?

Do you practice balance or coordination work?

Preferred start time for your main workout?

Which days do you want as lighter active-recovery or full rest?

Select all that apply

Do you practice meditation or mindfulness?

Do you use breath-work (box-breathing, Wim Hof, etc.)?

Anything that reliably relaxes your mind (journaling, music, etc.)?

Approximate minutes in nature you get each week?

Which of these recovery modalities can you access?

Select all that apply

How often do you get massage or foam-rolling?

Can you use a standing or walking desk for ≥ 1 h daily?

Any injuries, medical conditions, or red-flags that limit exercise?

Pick the main reason you’re here:

Anything else we should consider when crafting your first-week roadmap?

What’s your name?