E
Emperial Fitness
01, About you

You & your goals

Your name*
Email address*
Which country do you live in?* So your plan is written for your time zone and the food you can actually buy.
What is your main goal?*
In your own words, what do you want?* Say it however you would say it out loud. This is what your plan gets built around.
Is there a date or event you are working towards?* For example a wedding, a holiday, or a race. It sets the pace of your plan. If there is nothing specific, write "None".
02, Health & wellbeing

A quick health check

Before we design anything, a few standard health questions. Every responsible coach asks these, it is completely confidential, and it simply lets us keep your plan safe for you. A yes to any of them does not mean you cannot train, it only means we will take extra care.

Has a doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?*
Do you feel pain in your chest when you do physical activity?*
In the past month, have you had chest pain when you were not 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 (for example back, knee or hip) that could be made worse by a change in your physical activity?*
Is a doctor currently prescribing medication for your blood pressure or a heart condition?*
Do you know of any other reason why you should not do physical activity?*
Are you currently pregnant, or have you given birth in the last 6 months?*
Have you had any surgery, hospitalisation, or serious illness in the last 12 months?*
Do you have any diagnosed medical condition we should know about?* For example diabetes, asthma, high blood pressure, an underactive thyroid, epilepsy. If you have none, write "None".
Do you take any medication or supplements?* Include anything a doctor prescribes and anything you buy yourself, such as vitamins, creatine or protein powder. If you take none, write "None".
03, Your body

A few numbers

Just a starting point so we can calibrate your training and nutrition accurately. Nothing here is judged, and it is only ever seen by us.

Which units do you prefer?*
Sex*
Helps us set your training and nutrition targets.
Date of birth*
Height* For example 5ft 9, or 175cm.
Weight* For example 12st 4, 172lbs, or 78kg.
04, Nutrition

How you eat

How do you eat at the moment?*
What do you eat on a normal day?* Roughly is fine. Breakfast, lunch, dinner and anything in between, including drinks and snacks.
How many meals a day do you eat?optional
Which foods would you not want to give up?optional Optional.
Which foods will you not eat?optional Optional. Be blunt. A plan with something you hate in it is a plan you will not follow.
Do you have any food allergies or intolerances?optional Optional, but tell us if you have any. Leave blank if there are none.
How much do you cook?optional
Who does the food shopping?optional
How many units of alcohol do you drink in a normal week?* One unit is about half a pint of normal-strength beer, a single shot of spirits, or a small 125ml glass of wine. A pint of lager is about 2 units and a large glass of wine about 3. An estimate is fine. Write 0 if you do not drink.
Have you counted calories or macros before?optional
05, Daily life

Life outside the gym

The gym is three or four hours a week. This is the other hundred and sixty, and it is where most of the result comes from.

What does your work involve physically?*
Where do you work?optional
How far is work from home?optional Optional. Miles or kilometres, whichever you think in. Leave blank if you work from home.
How far is the gym from home?optional Optional. Leave blank if you train at home.
How far is the gym from work?optional Optional. Leave blank if this does not apply to you.
Roughly how many steps do you walk a day?optional Optional. A guess is fine, and so is "no idea".
Are you active outside training?optional Optional. For example dog walking, gardening, cycling to work, chasing small children.
How much sleep do you usually get?optional
When in the day do you feel most awake, and when do you flag?optional Optional. For example "sharp until about 2pm then I crash" or "slow to start, best in the evening". It tells us when to put your hardest sessions.
How stressful is your life at the moment, out of 10?optional Optional. 1 is completely calm, 10 is constantly under pressure.
06, Confirm

Ready when you are

Your plan

Essential Nutrition Guide

A one-off nutrition guide built from your answers. No refreshes, no ongoing changes.

Written from your answers by a person and emailed to you within three working days. There's no account to set up and nothing to sign into.

What you're agreeing to
  • A plan built from these answers, delivered within 3 working days.
  • If we are ever late, you are refunded automatically.
  • One payment, nothing recurring, and a full no-questions refund for 24 hours after paying. The detail is in our terms.

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