New Client Intake Form

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Let’s Get to Know You

First name*

Last name*

Email*

Age*

Height*

Weight?*

Do you have any food allergies or intolerances?*

Are there any foods you strongly dislike or prefer not to eat?

Are there any foods you really enjoy and would like to include in your nutrition plan?

Can you describe a typical day of eating for you?*

How often do you eat out, and what types of restaurants or takeout do you typically choose?*

How many alcoholic beverages do you consume each week?*

Are there any medical condition or health concerns I need to be aware of?

Do you take any medications, supplements, vitamins regularly?*

How physically active is your job?*

Are there any specific health or fitness goals you’d like to achieve through this nutrition plan?*

Lifting Big and Living Bigger Aren’t Separate Goals

What are you training for? Not a number. Not a goalpost. Not because you “should”. But the life you want to live. Somewhere along the way, training got framed as a sacrifice — as if getting strong meant giving things up. Less flexibility. Less enjoyment. Less life. That framing misses the point. Lifting big and living bigger aren’t opposing goals — they’re connected. The strongest, healthiest people I know aren’t giving life up for fitness. They’re using fitness to support th

Stop Making New Year’s Resolutions: Build Goals & Habits That Last

Every January, motivation is high. Gyms are packed. Grocery carts are full of “healthy” food. New planners get opened. And by February… most of it fades. Not because people don’t want change—but because most New Year’s resolutions are vague, emotional, and unsupported by any real system. “Get in shape.” “Eat better.” “Be more consistent.” Those aren’t goals. They’re wishes. If you want this year to be different, the solution isn’t trying harder. It’s choosing specific goals a

Recovery Is Training: How Hybrid Athletes Should Actually Recover

Hybrid training is powerful—but it’s also demanding. When you’re combining running and lifting, you’re usually training 5–6 days per week, sometimes with double sessions. You’re stressing your nervous system, joints, connective tissue, muscles, and energy systems all at once. The mistake most hybrid athletes make isn’t training too hard—it’s under-recovering. Recovery isn’t what you do instead of training. Recovery is what allows you to keep training at a high level! If you w

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