Your Onboarding Form. 1:1 Coaching with Ana

Section 01

The basics

Just a few quick details so Ana knows who she's working with.

Your full name

Your email address

Your WhatsApp number (including country code)

Your date of birth

What do you do for work?

How did you hear about Ana's coaching?

Instagram

YouTube

Facebook

Referral from a friend

Already a client, upgrading

Something else

Section 02

Your starting point: measurements

This is your day-one baseline. Ana will compare against this as you go so you can actually see progress, not just guess at it. Use whichever units you're comfortable with, and don't worry about being exact to the millimetre.

Current weight (optional, but genuinely useful)

Height

Body measurements (cm or inches, whatever's easiest. A small note under each one explains where to measure)

Shoulders Arms relaxed down by your sides, tape around the widest point across your shoulders

Chest Tape around the widest part of your chest, under your arms

Waist Around your belly button, tape snug but not pulled tight

Hips Around the widest part of your hips and bottom

Left thigh Around the widest part, roughly halfway between your hip and knee

Right thigh Same spot as the left, for an easy comparison

Left upper arm Around the widest part, arm relaxed by your side

Right upper arm Same spot as the left, arm relaxed by your side

Not sure how to measure any of these?

I'm confident, all good

I'd like Ana to talk me through it on the call

📸 Starting photos

Please don't upload photos in this form. Instead, send 3 photos (front, side, and back, in normal clothes you'd train in) directly to Ana on WhatsApp, or through the Everfit app once you're set up.

Make sure the room is well lit and the camera can see your whole body, from your feet up to the top of your head. Your face doesn't need to be visible if you'd rather it wasn't, but please don't crop to just your waist or middle. Ana needs the full picture, literally.

The easiest way: prop your phone up somewhere around hip height, resting against something steady, then either film a short video and take screenshots from it, or set a self timer and take a few still photos.

These stay completely private between you and Ana, so there's nothing to worry about.

Have you sent (or will you send) your starting photos to Ana?

Already sent

Will send today

Need a reminder

Section 03

Health and injury screening

This helps Ana keep you safe and build a programme that works for your body specifically. Please answer honestly. Nothing here will disqualify you.

Do you have a heart condition or have you been told by a doctor to only do physical activity supervised by a medical professional?

Do you feel pain in your chest when doing physical activity?

Do you lose your balance because of dizziness, or do you ever lose consciousness?

Do you have a bone or joint problem that could be made worse by a change in your physical activity?

Are you currently taking medication for blood pressure or a heart condition?

Is there any other physical reason why you should not do exercise, or anything else Ana should know about your health?

Do you have any regular aches, stiffness, or areas that bother you? (e.g. back, knees, hips, shoulders)

How does your body feel in the morning when you get up?

Stiff and slow. Takes a while to get going.

Okay. Nothing major but not great either.

Pretty good. Ready to move.

Any medications you're currently taking? (any, not just heart-related)

Any past surgeries, major injuries, or ongoing conditions Ana should factor into your programme?

Are you currently pregnant, postpartum, or trying to conceive?

Not applicable

Yes

Prefer to discuss on call

Section 04

Your training, past and future

What you've tried, what's worked, and how training will actually fit into your week.

How would you describe your current fitness level?

Complete beginner. I haven't done much exercise in a whileStarting fresh or starting over

Some experience. I move occasionally but nothing consistentA walk here, a session there

Moderate. I train sometimes but I'm not consistentGood weeks and bad weeks

Fairly active. I exercise regularly but want proper structureDoing it, just not seeing results

Roughly how many years of training experience do you have, on and off?

None, this is genuinely new

Under 1 year

1 to 3 years

3+ years, on and off

What programmes, apps, PTs, or approaches have you tried before?

What's actually worked for you in the past, even a little?

What's held you back before? (be honest, this is just for Ana)

On a scale of 1 to 5, how confident do you feel walking into a gym and knowing what to do?

No idea, feel out of placeTotally at home

Where will you be training?

A gym

At home

Mix of both

Somewhere else (garage, outdoors...)

What equipment do you actually have access to?

Full commercial gym

Barbell and plates

Dumbbells

Resistance bands

Cable/machine access

Bodyweight only, for now

How many sessions a week do you want to commit to?

3 days a weekSolid and sustainable

4 days a weekA bit more

5 days a weekGoing all in

6 days a weekOnly if realistic for you

Which days work best for you? (pick as many as you like)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

What time of day do you usually prefer to train?

Early morning

Lunchtime

Evening

Varies week to week

How long can you give to each session?

30 to 45 minutes

45 to 60 minutes

60 to 75 minutes

75 minutes+

Have you used the Everfit app before?

Yes, I know it

No. Brand new to me.

If you're outside the UK, what time zone are you in?

Section 05

Your goals, and the real reason behind them

Not the textbook answer. The real one. This is a real commitment, so Ana wants to understand what's actually driving it.

What are your main goals? (pick all that apply)

Feel stronger. Physically capableLift more, move with more power

More energy day to dayNot wiped out by 3pm

Less aches and stiffnessMove better, feel better getting up

Body composition. Lose fat, build muscleLook and feel different

Confidence in the gymKnow what I'm doing when I walk in

Actually stick to somethingBuild a habit that lasts

Feel like myself againGet back to how I used to feel

Working towards a specific event or dateWedding, holiday, milestone birthday...

Something elseTell Ana in your own words below

Anything else you'd add to your goals, in your own words? (optional)

If your goal relates to a specific event or date, what and when?

In your own words: what does success look like for you at the end of this programme?

Zoom out further. What would success look like a year from now, if the next few months go well?

Why now? What made you decide to commit to this at this point in your life?

If you hit these goals, what actually changes in your day-to-day life?

On a scale of 1 to 10, how ready and committed do you feel right now?

Nervous, unsureAll in

Section 06

Your daily life

Your programme has to fit around your actual life, not the other way around. This helps Ana build something realistic.

What does a typical working day look like for you?

Mostly desk-based

On my feet most of the day

A mix of both

Shift work / irregular hours

On average, how many hours of sleep do you get a night?

On a scale of 1 to 5, how would you rate your sleep quality?

Terrible, rarely restedExcellent, wake up refreshed

On a scale of 1 to 5, how much energy do you have on a typical day?

Exhausted most daysEnergised and strong

On a scale of 1 to 5, how would you rate your stress levels day to day?

Calm, manageableConstantly stretched thin

How often do you drink alcohol?

Rarely or never

1 to 2 times a week

3+ times a week

Mainly social occasions

Do you have caring responsibilities that affect your time or energy? (kids, family, other)

How often does work or personal travel disrupt your routine?

Rarely

Occasionally

Frequently

Section 07

Food and eating habits

General context only, so Ana understands your relationship with food day to day. No judgement here at all.

How would you describe your relationship with food right now?

Pretty relaxed, I eat what I want most of the time

Inconsistent, some weeks are great, some aren't

I tend to be quite restrictive with myself

It's complicated, happy to talk it through on the call

Do you mostly cook at home, eat out or order in, or rely on ready meals?

Cook most meals myself

A mix of cooking and eating out

Eat out / order in most of the time

Mostly ready meals or a meal prep delivery servicee.g. Gousto, Mindful Chef, a local prep company

Any food allergies or intolerances Ana should know about?

Any foods you genuinely couldn't live without?

Do you currently track food or calories in any way?

Yes, regularly

Sometimes

No, never have

When it comes to nutrition, what feels like the most workable way for you to stay on track?

Tracking calories or macros properlyI like the detail and the numbers

A simple food diaryWriting down what I eat, without counting everything

Taking pictures of my foodQuick and low effort

Just messaging Ana how it's goingNo formal tracking, just talking it through

Not sure yetHappy to let Ana suggest what fits

Anything else about food or eating Ana should know?

Section 08

Accountability and how you like to be coached

This is a 1:1 coaching relationship. Getting this part right matters as much as the training itself.

📋 Your weekly check-in

Every week, Ana will send you a check-in form to fill in between Thursday and Friday. She'll go through everything you've logged, food, training, and anything you've flagged, and you'll receive your feedback between Friday and Monday, as a personal video walking through it all.

If you'd ever like to go through anything in more detail, or want a bit more support along the way, you're always welcome to book a Zoom call with Ana. Just message her on WhatsApp and she'll sort a time.

What's the best way to reach you day-to-day?

Everfit app chat

Either is fine

How do you like to be coached?

Direct and no-nonsenseTell it to me straight

Encouraging and supportiveI respond better to positivity

A mix of both, depending on the situation

Are you comfortable sending progress photos regularly?

Yes, weekly

Prefer monthly

Not sure yet, let's discuss

How often are you happy to redo your body measurements?

Yes, weekly

Prefer monthly

Not sure yet, let's discuss

How often would you be comfortable weighing yourself?

Daily

A few times a week

Once a week

I'd rather not weigh in regularly

Weigh ins are most useful first thing in the morning, before food or drink. Would that work for you?

Yes, that works

Not always, my mornings vary

I'd rather not weigh in at all

What does good accountability actually look like for you?

Section 09

Before we start

Last few, then you're done.

What are you most excited about with this programme?

What are you most nervous or unsure about?

Anything else at all Ana should know?

What age group are you in?

Under 35

35 to 44

45 to 54

55 or over

By submitting this form you confirm the health information above is accurate to the best of your knowledge, and that you'll send your starting photos to Ana via WhatsApp or the Everfit app. Ana will review everything before your call.

✅

Ana has everything
she needs to get started.

She'll review your answers before your call so she arrives fully prepared with your programme. If anything stands out she'll message you on WhatsApp beforehand.

Don't forget: send your 3 starting photos to Ana on WhatsApp if you haven't already.

PICK A TIME FOR YOUR ONBOARDING CALL
MESSAGE ANA ON WHATSAPP

Already booked? You're all set. Ana will be in touch on WhatsApp soon.

Let's get you properlyset up, start to finish.

Ana has everythingshe needs to get started.

Let's get you properly
set up, start to finish.

Ana has everything
she needs to get started.