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, Training background

Where you are starting from

How long have you trained?*
What is your workout regime right now?optional Optional. What you actually do in a normal week, for example "gym twice a week, mostly machines" or "a run on Sundays". If you are not training at the moment, write that.
How would you rate your fitness out of 10?* 1 is out of breath climbing stairs, 10 is athlete. Your own honest guess is what we want.
What has got in the way of training before?optional Optional. Honest answers here make a plan you will actually stick to.
03, Your setup

Your space & schedule

Where will you train?*
What equipment do you have?* List what you can use, for example dumbbells, a barbell and rack, resistance bands, a treadmill. If you have a full gym membership, "commercial gym, everything available" is enough. If you have none, write "None".
How many days a week can you train?*
How long can each session be?*
When in the day do you train?optional
Optional. Tick every one that applies, not just the most common. Most people train at different times on different days.
Is anything about your week unpredictable?optional Optional. For example shift work, travel, or childcare that moves around.
04, 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".
05, 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.
06, Physical considerations

Injuries & limitations

Do you have any current or past injuries?* Tell us what happens rather than the diagnosis. "My left shoulder clicks when I press overhead" is more useful than a label. If you have none, write "None".
Is there any movement you cannot do comfortably?optional Optional. For example "I cannot squat below parallel" or "I cannot kneel".
Has anyone told you to avoid a particular exercise?optional Optional. For example a physiotherapist or doctor telling you to stay off deadlifts.
07, 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
08, 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.
09, Mindset

Mindset & accountability

How ready do you feel to start, out of 10?* 1 is thinking about it, 10 is starting tomorrow whatever happens.
How much accountability do you want?*
What keeps you going, and what throws you off?optional Optional.
Contacting you* Email is the only way we contact you. Your plan, your refreshes and anything about your account all arrive there, so the address needs to be one you check.
Is there anything else we should know?optional Optional.
10, Your recommendation

What we'd recommend

Or choose another plan
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.
  • 6-month minimum term, then rolling monthly. Leaving inside the six months costs a one-off £25 accountability fee — it exists so quitting has a cost, because finishing what you started is the product. Waived for injury, pregnancy, financial hardship, relocation and more — see our terms.
  • Built in 12-week blocks: at week twelve, the plan and the goal get reviewed together.

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