Just checking in!

Our focus is your health & fitness. We want you to crush all of your goals in the gym and live your best life!

We only see you for 1 hour a day, 3-5 days per week, which means there is so much more time available each day for you to continue to build on your amazing efforts in the gym.

This form helps us get a better look into the other 23 hours and see how you are tracking in your BIOCF journey. Be honest and give as much feedback as possible. This helps us tailor our coaching to help optimize your results :)

Name

First Name

Last Name

TRAINING

How many classes at BIOCF do you attend each week on average?

How many classes would you like to attend each week?

If this is different than the previous question please provides details to why that might be? eg. time, class schedule, motivation etc

Do you do any other training/sport outside of BIOCF?

If you do please provide what and how often.

What is your favorite movement/workout you have done so far at BIOCF?

e.g. burpees ;)

What has been your least favorite movement/workout so far at BIOCF?

Do you feel the workouts in class have been beneficial towards your goals?

If not please provide details to why you may think that.

Are there any areas you feel you would like more coaching on? Areas you may be struggling with?

Do you have any ongoing or new injuries/annoying niggles that have prevented you from performing at 100%?

NUTRITION

What does a regular day of meals look like for you at the moment?

What do you have for breakfast, lunch, dinner, snacks etc?

Do you prepare meals in advance?

Eg. Cooking all your meals on a Sunday for the week ahead?

How would you rate your energy levels in the morning out of 10?

(10 = bouncing around, 1 = ready for bed again)

How would you rate your energy levels in the afternoon out of 10?

(10 = bouncing around, 1 = sleeping at my desk)

What are your biggest challenges to building and maintaining healthy eating habits at the moment?

Eg. Time, don't like cooking/don't know how, lack of easy healthy recipes, understanding of what to eat & when etc.

Do you take any supplements to help improve your training performance & recovery?

e.g. Whey Protein, Creatine, Amino Acids

When you're bored, over-tired, frustrated or angry, what foods do you find yourself craving?

How much water do you drink each day?

Answer in liters or cups. 1 cup = 1/4 Liter

SLEEP

How many hours per night sleep do you get?

Rate your sleep quality out of 10. 10 being 'amazing' and 1 being 'up all night'.

Do you have a bedtime routine? If you do please provide details.

This involves anything that may help you wind down and get ready for sleep, eg. reading a book, meditation, no screens, setting intentions for the following day etc.

RECOVERY/MOBILITY

Do you do any mobility work outside of BIOCF class times?

Eg. Stretching, foam rolling, yoga, plates...anything that may help improve movement and range of mobility.

Do you do any Active Recovery?

This includes any low intensity exercise like walking, swimming, hiking, playing social sports, etc.

MINDSET

Do you, or have you ever, completed a gratitude journal?

Do you practice meditation?

If yes, how often. If no, what would stop you from trying it?

What are the biggest Mental Challenges you find with training and how have these affected your pursuit of your goals?

ANY ADDITIONAL FEEDBACK?

Please provide any additional feedback. I would love to hear from you and how we can continue to support you as you smash your health and fitness goals!

Just checking in!

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