Tell me everything.
I'll build around it.

This is how your programme gets built. The more honest and specific you are, the better the first version of your plan will be. It takes 15–20 minutes — do it in one sitting, with a coffee.

Your answers go directly and only to Marlon at ASPIER Coaching. Health information is treated as confidential, stored securely, and never shared. Fields are optional unless marked otherwise — but every blank is a guess I have to make.

About you

The basics, plus who I call if something ever goes wrong in a session.

Full name — requiredI need your name.

Email — requiredA valid email, so I can reply.

Mobile

Date of birth

Sex — optional

Occupation

Height

Bodyweight — optional

Emergency contact — name

Relationship

Emergency contact — number

GP surgery and town

How did you find ASPIER?

Health screening

All twelve questions are required. A yes does not stop you training — it tells me what to build around. Occasionally it means we get a doctor's view before we load you up. If you're unsure, say Not sure and we'll talk it through on the call. If you answer yes or not sure, a box will appear — give me the detail there.

Current medication — names and what they're for

Family history of heart disease before 60, or anything else you think I should know about

Injuries, surgery and pain

This section shapes exercise selection more than any other. Vague answers here become sore knees in week five.

Anything hurting right now — where, how bad out of 10, and what sets it off

Past injuries that still affect how you move or train

Surgery or fractures — what and roughly when

Movements a clinician has told you to avoid or modify — and who said so

Movements that just feel wrong or uncomfortable, even without a diagnosis — deep squats, overhead pressing, running downhill, anything

Sleep, stress and recovery

Training is a stress you add on top of the stress you already carry. I need to see the whole load.

Sleep — hours on a typical night

Sleep quality

Energy through the day

Stress right now

CalmMaxed out

Alcohol — units in a typical week

Smoke or vape?

Your working day is mostly

Shift work, nights or regular travel — give me the pattern

What else eats your week — kids, caring, commute, second job

Anything else that affects your energy or recovery week to week

What you actually want

Not what sounds impressive. The real thing.

Your main goal, in your own words

Why does that matter to you? This is the bit that gets you through week seven — be honest

Where's your focus for this block?

In 12 weeks, what result would make you say this worked?

And the 12-month picture — where do you want this to go?

Any event, race or date we're working towards — name and date

Secondary goals — body composition, energy, habit, confidence

Where you are now

Real recent numbers, not personal bests from years ago. If you don't know one, leave it — never guess, and never test something heavy this week just to fill a box.

Years of consistent training, roughly

Sessions per week at the moment

Time off recently? How long and why

Strength — best recent set, and how confident you are with each lift

Best recent set — weight × repsConfidence

Running

Typical week right now — km or miles

Longest run in the last 3 months

Typical easy pace, if you know it

Most recent race or hard time trial — distance, time, when

Watch or tracking — Garmin, Apple, Strava, none

Programmes or coaches you've tried before — what worked, what didn't, and why you stopped

Your own read on it

Score yourself 1 to 5. There are no wrong answers — I'm after your perception, and we'll test the reality in week one.

What are you genuinely good at?

What do you already know you're bad at or avoid?

What you like doing

A plan full of things you hate is a plan you quietly stop doing. Tick everything that applies — I'll build around it where the goal allows.

Sessions or movements you love

Sessions or movements you dread — and why

Where, when and with what

The programme is built around what you can actually get to, not what a perfect week looks like.

Where will you train? Tick all that apply

Gym name — or list your home kit, including dumbbell range and kettlebell weights

Days per week you can honestly train

Realistic session length

When can you start?

When in the week could a session realistically happen? Tick every slot that could work — not just the ideal ones.

Where do you run, or where would you? Road, trail, treadmill — and anything about routes, lighting or safety I should plan around

How you want to be coached

Coaching styles aren't one size. Tell me how to get the best out of you.

What has made you quit a programme before?

Biggest worry about starting this?

Two honest numbers

Out of 10. There's no right answer — a 6 tells me more than a polite 10.

How important is this to you right now?

How confident are you that you can commit for 12 weeks?

If either number is below 8 — what would move it up?

Anything else

Anything I haven't asked that I should know — about your body, your week, your history, or what you need from me

Read, then confirm

A few required answers are missing — I've marked them above in red.

Sent. I'll read every word.

Your answers are with me. I'll come back to you within two working days to book your call — check your inbox (and spam, once). Nothing in this form commits you to anything; that happens after we've spoken.

Keep a copy for yourself if you'd like one:

That didn't send — but nothing is lost.

Your answers are still on this page. Download them with the button below, then attach the file to an email to aspier.uk@gmail.com — put your name in the subject line. Same result, one extra step.