You can always press Enter⏎ to continue
Let’s Get Clear on What’s Next.

Let’s Get Clear on What’s Next.

You’ve taken the first step—and now it’s time to lay the foundation for real, lasting change. This is where we get to know you—your goals, your lifestyle, your challenges, and what success truly looks like in your world.We’re here to guide and support you every step of the way. But more importantly, we’ll help you stay accountable, stay consistent, and build the kind of strength—physical, mental, and emotional—that lasts.This onboarding process is designed to give us the insights we need to customise your journey, meet you where you’re at, and coach you toward results you can own and sustain.Let’s get started.
48Questions
  • 1
    Press
    Enter
  • 2
    Press
    Enter
  • 3
    We understand this might feel uncomfortable or bring up self-conscious feelings—and that’s completely normal. Please know this isn’t about judgment. These images are a powerful tool for us to assess posture, movement patterns, and physical changes over time—not appearance. Your progress is about function, strength, and confidence—and this is just one step to help us track and celebrate that journey with you.
    Press
    Enter
  • 4
    Please Select
    • Please Select
    • Overweight
    • About right
    • Underweight
    • Not sure
    Press
    Enter
  • 5
    And how long you have done this role
    Press
    Enter
  • 6
    Help us understand what you're aiming for in the near future so we can tailor your program to match your priorities. 1. Health Goals (e.g. improved sleep, reduced stress, better energy, digestive support, etc.) 2. Training Goals (e.g. get stronger, improve endurance, build consistency, move without pain, etc.) 3. Performance Goals (e.g. run a 5k, increase lifting capacity, return to sport, improve mobility, etc.)
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 7
    If the activity does not apply to you, please type "0".
    1 of 12
    Press
    Enter
  • 8
    Understanding your physical starting point helps us create a safe and effective plan tailored to your needs.
    Press
    Enter
  • 9
    Location(s) of pain: Type of pain (e.g. sharp, dull, aching, burning): When does it occur? (e.g. during movement, at rest, in the morning): What makes it better or worse?
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 10
    Press
    Enter
  • 11
    Fat mass (body fat) | Lean mass (muscle, water, glycogen) | Water weight (often fluctuates due to diet, hormones, or inflammation) In a functional and health-focused context: Weight loss is most beneficial when it reflects a reduction in excess body fat while preserving lean muscle tissue, supporting better metabolic health, hormonal balance, and overall function.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 12
    Muscle gain refers to an increase in lean muscle tissue, typically achieved through resistance training, adequate protein intake, and proper recovery. This process is also known as hypertrophy, where muscle fibers grow in response to progressive stress (training stimulus).
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 13
    Fat loss refers to a reduction in body fat percentage, meaning your body is using stored fat for energy while preserving lean muscle tissue. It’s a more targeted and health-focused goal than general weight loss.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 14
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 15
    Better sleep means getting consistent, high-quality rest that allows your body and mind to recover, repair, and reset. It's not just about how many hours you sleep—but how restorative and uninterrupted that sleep is.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 16
    Reducing blood pressure means bringing your blood pressure numbers into a healthy range, which helps reduce strain on your heart, blood vessels, and organs. This lowers your risk of heart disease, stroke, and other chronic conditions.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 17
    Mobility refers to your body’s ability to actively move a joint through its full range of motion with control and stability. It combines both flexibility (how far a muscle can stretch) and strength/control (how well you can move and support yourself through that range). Good mobility allows you to perform everyday movements—like squatting, reaching, twisting, or lifting—safely and efficiently. Poor mobility can lead to compensations, restricted movement, and eventually pain or injury.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 18
    Injury rehabilitation is the process of helping your body recover from an injury while rebuilding the strength, mobility, and confidence needed to return to full function—safely and sustainably. It’s not just about “fixing” what’s injured—it’s about addressing the root cause, supporting the whole body, and preventing re-injury.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 19
    Injury prevention means building the strength, stability, mobility, and awareness your body needs to move safely and efficiently—so you can train, perform, and live with confidence, without setbacks. It’s not about avoiding movement—it’s about moving well and moving smart.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 20
    Stress is your body’s natural response to any demand, pressure, or perceived threat—whether physical, mental, or emotional. While short-term stress can help you perform or stay alert, chronic or unmanaged stress can disrupt nearly every system in the body.
    Please Select
    • Please Select
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Please Select
    • Please Select
    • 3 months
    • 6 months
    • 9-12 Months
    Press
    Enter
  • 21
    (With 1 being completely relaxed and 10 being extremely overwhelmed or under pressure) This helps us understand how stress may be impacting your energy, recovery, sleep, and overall progress. Feel free to share any specific sources of stress if you’re comfortable—it all helps us support you more effectively.
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    Press
    Enter
  • 22
    This gives us insight into how stress may be affecting your overall health, recovery, and progress—so we can better support you where it matters most.
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 23
    Water consumption refers to the amount of water you drink each day to stay hydrated—a vital part of nearly every function in your body. Your body is made up of roughly 60–70% water, and staying properly hydrated is essential for energy, digestion, brain function, detoxification, and physical performance.
    Please Select
    • Please Select
    • Less than 500mL
    • 500 mL - 1L
    • 1 - 2L
    • More than 2L
    Press
    Enter
  • 24
    Sleep is your body’s most powerful tool for recovery, repair, and regulation. It’s not just about “resting”—it’s an active process where your brain, hormones, muscles, and organs reset and restore. Quality sleep is one of the foundations of health, just as important as nutrition, training, and stress management.
    Please Select
    • Please Select
    • 5-6 hours
    • 6-7 hours
    • 7-8 hours
    • 8+ hours
    Press
    Enter
  • 25
    Eating a vegan or vegetarian diet can absolutely support great health, performance, and body composition — when properly planned. However, without careful attention to key nutrients, this way of eating can sometimes lead to underlying deficiencies or imbalances that may slow progress toward your goals. This doesn’t mean the diet is “wrong” — it simply means that certain nutrients are harder to get in adequate amounts, which can impact your body’s ability to recover, build muscle, manage energy, and regulate hormones.
    Press
    Enter
  • 26
    10 being AWESOME!
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Press
    Enter
  • 27
    Here’s what to include for each day: What you ate (types of foods and beverages) Portion sizes (approximate amounts—cups, handfuls, ounces, etc.) Meal timing (what time you ate each meal or snack) Fluids (including water, coffee, tea, alcohol, smoothies, etc.—and how much) No need to overthink or change anything—just your regular day-to-day choices. This will help build a more accurate picture of your nutritional patterns.
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 28
    Press
    Enter
  • 29
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 30
    How often do you typically go each day (or week)? Do you usually feel fully emptied? How would you describe the consistency—for example: loose, formed, hard, or varying day to day? There’s no "normal" that fits everyone—your honest experience helps us support your gut health more effectively.
    Press
    Enter
  • 31
    What type of alcohol is it?
    Please Select
    • Please Select
    • 0-2
    • 2-3
    • 3-4
    • 4-5
    • 5+
    Press
    Enter
  • 32
    Press
    Enter
  • 33
    Prescription medications ✅ Over-the-counter medications (e.g. pain relievers, antihistamines, antacids) ✅ Contraceptives (e.g. pill, IUD, implant) ✅ Vitamins, minerals, or supplements (e.g. protein powders, herbs, adaptogens) Please list each item below with as much detail as possible:
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 34
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 35
    Press
    Enter
  • 36
    List medication if you haven't already / Daily Dosage?
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 37
    Please list any relevant information.
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 38
    This concerns changing lifestyle habits, health, training, or eating.
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 39
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 40
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 41
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 42
    Press
    Enter
  • 43
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 44
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 45
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    Press
    Enter
  • 46
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 47
    Can you describe a typical day in your life? Include things like your eating patterns, movement or exercise, work or daily routines, sleep habits, stress levels, and anything else that feels relevant to your overall well-being.
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • 48
    Anything else you would like to add?
    • Huge
    • Large
    • Normal
    • Small
    Ok
    quoteCreated with Sketch.
    Ok
    Press
    Enter
  • Should be Empty:
Onboarding Assessment for Total Movement
[Edit]
Question Label
1 of 48See AllGo Back
close