What's your full name?

What do you prefer to be called?

What's your e-mail address?

Where in the world do you live? (town/city, country)

What's your postcode? (Helps with time zones/tailoring advice)

How old are you?

Height:

Current weight (optional):

Would you describe your weight as:

Who lives in your household with you? (Partner, kids, pets, in-laws, housemates, tell us a little about the chaos or calm at home!)

If you have kids: How many? What are their ages? Is there anything else you'd like to share about them?

What do you do for work? (Title + a few words about your day-to-day, is it a desk job, or physically demanding; do you commute etc)

How much time do you realistically have for yourself each day?

How would you describe your sleep most nights?

Are you more of a:

Do you like to follow a structure or prefer to pick and choose what works for you?

Would you say you're more motivated by:

What times of day do you feel most energised?

What times of day do you find hardest to manage your choices or energy?

When you do make time for healthy habits, when are they most likely to happen?

What time do you usually eat your first meal?

What time do you usually eat your last meal or snack?

How many meals do you typically eat each day?

How many snacks?

Do you ever skip meals? If so, why and how often?

Do you follow a regular eating routine (e.g. breakfast, lunch, dinner at similar times), or is it more chaotic?

Do you plan your meals in advance, decide on the day, or wing it completely?

Who decides what you eat? You, your kids, your partner, someone else?

How often do you eat with other people vs eat alone?

Are you sitting down and focused on your meals, or multitasking (e.g. eating in front of the TV, in the car, at your desk)?

What do you meals usually look like on an average weekday? (Feel free to list examples for breakfast, lunch, dinner and snacks.)

What changes, if anything, at the weekend?

How often do you cook from scratch?

How often do you eat out or order takeaway?

Do you rely on convenience or packaged foods?

Are there any foods you try to avoid? Why?

Any specific dietary needs or preferences (e.g. vegetarian, dairy-free, cultural food practices, allergies)?

Do you feel confident in your food choices, or do you often second-guess yourself?

Do you label foods as “good” or “bad”?

How do you feel after you eat? (Satisfied, guilty, overly full, still hungry?)

How often do you feel out of control around food?

Are there any specific foods you feel like you can’t keep in the house because you’ll eat them all?

What feels hardest about eating well consistently?

Are there particular times of day or situations where you tend to struggle with food (e.g. evenings, weekends, emotional days)?

How often do cravings affect your eating choices?

What do you usually do when you feel stressed, sad, overwhelmed, or bored, does it involve food?

Are you currently tracking your food in any way? (e.g. calories, macros, points, apps)

How do you feel about the idea of tracking food?

What’s your kitchen situation like? (e.g. well-stocked, chaotic, small space, limited equipment?)

Who buys the groceries?

Where do you usually shop for food?

Do you shop with a list or go with the flow?

Are there any picky eaters in your household who make meal planning harder?

Do you feel like your environment (home, work, family) supports your goals, or makes them harder?

Are there any food habits you feel good about right now?

What’s one meal or food choice you feel proud of lately?

When you hear the word exercise, what’s the first thing that comes to mind?

How would you describe your current relationship with exercise? (e.g. love it, hate it, it’s complicated...)

Have you ever enjoyed moving your body? If yes, when and what were you doing?

What do you think exercise should look like to be “worth it”?

Do you feel pressure to exercise a certain way (e.g. intense workouts, gym sessions, long runs)?

Do you ever feel guilty for not exercising? Or for how you exercise?

How much intentional exercise are you doing each week (if any)?

What types? (e.g. walking, gym, running, dancing, home workouts, yoga)

Where do you do it? (e.g. home, gym, classes, outside)

How long do you usually spend?

Do you track your steps or activity levels in any way?

What kind of unintentional movement do you get during your day? (e.g. walking school runs, housework, job-related activity)

Do you consider yourself an active person? Why or why not?

What’s the biggest thing stopping you from being as active as you’d like to be?

When you do move or exercise, how do you feel during?

And how do you feel after?

Do you enjoy any part of it? If yes, what specifically?

Are you exercising because you want to, or because you feel like you should?

Do you ever reward yourself for exercising? Or feel like you’ve “earned” food after a workout?

Have you ever used exercise to “make up for” something you ate?

What do you wish exercise felt like for you?

On a scale of 1–10, how would you rate your daily energy? (1 = exhausted, 10 = bouncing off the walls)

When do you feel most energetic during the day?

When do you feel least energetic?

Do you feel like you have the energy to exercise, or are you running on empty most days?

If you could move your body in any way, with no barriers, what would you love to do?

Do you prefer to move alone or with others?

Indoors or outdoors?

Structured workouts or free-flowing movement?

Do you prefer low-impact (e.g. walking, Pilates) or high-energy (e.g. circuits, dancing)?

Would you enjoy short bursts of movement throughout your day, or do you prefer longer dedicated sessions?

Is there any form of movement you already feel good about?

What’s one small movement habit you’ve already built that you’re proud of?

Who lives in your household?

Partner/spouse

Children (how many + ages)

Other family members

Pets (because they count!)

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

Are there any specific needs in your household (e.g. neurodivergent children, disabilities, elderly care)?

Do you feel like you carry the mental load in your household?

On a scale of 1–10, how overwhelmed do you feel with day-to-day responsibilities?

Do you cook most meals from scratch, use convenience options, or a mix of both?

Do you eat the same meals as your kids/partner?

Does anyone in your household have dietary preferences or restrictions (e.g. veggie, gluten-free, picky eater)?

Do you often cook multiple meals for different people?

Who influences your food choices the most at home?

Do you feel supported by the people around you in your health goals? (Partner, family, friends, colleagues)

If not, what kind of support do you feel is missing?

Do you have anyone to talk to when you're struggling with your body, eating habits, or motivation?

When you do make changes (e.g. to your meals or routines), how do the people around you usually respond?

What’s your weekday schedule like?

Time you wake up

Key activities in the morning

Typical work hours or commitments

After-school or evening routines

Time you usually go to bed

What about weekends, any regular activities or differences from weekdays?

When do you typically get time to yourself (if at all)?

On a scale of 1–10, how much flexibility do you have in your daily routine?

Do you ever feel like there's just no space left in your brain for you?

What’s currently draining your energy the most?

Are there any particular habits or routines you wish you had more time or space for?

What helps you recharge, mentally and emotionally?

Are there any routines at home that are already working for you?
(e.g. family dinners, batch cooking, Sunday prep, shared responsibilities)

Is there anything you’re proud of when it comes to how you manage your home life or time?

Have you ever tried to lose weight before?

What originally made you want to try those approaches?

Which one(s) felt like they worked for you, even temporarily?

Which one(s) felt like a disaster, and why?

How did you feel during those plans?

And how did you feel when you stopped?

Have you ever felt guilty for “failing” a plan, even if it didn’t really work for your life?

Do you feel like you’ve learned anything useful from your past attempts?

What’s your biggest frustration with everything you’ve tried so far?

How did those messages make you feel?

Do you believe that you are the problem, or that the plans just haven’t worked for you?

How do you feel now when you think about starting something new?

Do you feel hopeful, sceptical, excited, nervous, exhausted… all of the above?

What thoughts come up when you think about weight loss in general?

Do you see yourself as:

If none of the above, tell me more...

Do you believe long-term success is possible for you?

If not, what’s stopping you from believing it?

If you could wave a magic wand and have anything you needed to feel confident in your body, what would that be?

(e.g. A supportive coach, a realistic plan, meals your kids will eat too, a mindset shift, motivation that lasts…)

Do you have a weight-related goal right now?

If yes:

What’s your ideal weight, or how much would you like to lose?

Is there a specific event or date you’re working towards?

Have you been at that weight before? If yes, what felt different?

If no:

What matters more to you than the number on the scale?

How do you want to feel in your body?
(e.g. confident, sexy, strong, comfortable in my clothes, proud of myself…)

What would having more energy allow you to do? 

(e.g. play with my kids, be more productive at work, enjoy my evenings again…)

Do you ever feel like you’re just getting through the day rather than enjoying it?

What would “feeling like myself again” mean to you?

How do you want your relationship with food to feel?
(e.g. calm, in control, balanced, less all-or-nothing…)

What does freedom with food look like for you?

What kind of movement or activity do you want to enjoy more?

How do you want to feel about exercise?
(e.g. less pressure, more fun, something that fits into my life, a confidence booster…)

What would make you say “This is actually working for me”?

Imagine it's 6 months from now and things have really changed, what does your life look like?

What are you wearing?

What are you doing more of?

How do you feel when you wake up in the morning?

What’s no longer a worry?

What’s something you’re finally enjoying again?

If I could wave a magic wand and help you change one thing about your lifestyle right now, what would it be?

When you think about losing weight, what are the first words or feelings that come to mind?

Do you believe it's possible for you to lose weight and keep it off?

Have you ever felt like you're just not “meant” to be someone who loses weight?

What stories have you been told (or told yourself) about your body or your ability to change?

What’s the hardest part about trying to change your habits?

Have you ever felt ashamed or guilty for how you eat, look, or treat your body?

When you think about staying consistent, what gets in the way?

Do you have people around you who support your goals?

Is there anyone in your life who doesn’t support your efforts, or makes it harder?

On a scale of 1 to 10, how much do you believe in your ability to create lasting change?

What would make that number higher?

Finish the sentence: “I’m the kind of person who…”

What do you wish you believed about yourself instead?

How do you talk to yourself when things don’t go to plan?

What would it feel like to show yourself more kindness and compassion?

If you could let go of one thought, belief, or fear that’s been holding you back, what would it be?

What kind of mindset do you want to have around food, fitness, and your body?

How would you rate your general health right now?

Are you currently under the care of a doctor or healthcare professional for anything ongoing?
(Please give as much detail as you feel comfortable with.)

Have you had any surgeries, medical procedures, or hospital visits in the last 12 months?
(Optional open text. Examples: C-section, joint surgeries, biopsies, etc.)

How would you describe your energy levels throughout the month?
(e.g. “I feel great in the first half, then crash after ovulation” or “I have no idea, it’s all over the place” are equally welcome.)

Do you have a regular menstrual cycle?

Do you experience PMS symptoms that affect your mood, cravings, motivation or energy?

Is there anything you'd like me to know about your hormonal health, mood, or how your cycle affects you?

Has your doctor ever said you should avoid certain types of exercise?

Do you currently feel safe and able to do low to moderate-intensity exercise (e.g. walking, bodyweight movement)?

Are you on any medications that could affect your energy, weight, or ability to exercise?
(You don’t have to name the medication, just the effect it might have.)

Do you have any injuries, pain, or movement limitations you'd like me to be aware of?

Is there anything else you'd like to share about your physical or mental health that might help me support you better?

I confirm that the information provided above is true to the best of my knowledge, and I understand that any fitness advice or resources provided are general in nature and not a substitute for medical advice. I will consult a healthcare provider before beginning any new fitness program if I have any concerns.