Plan Build Form — Governed Elite

Section A

Your Information

First Name

Last Name

Email Address

Age

Biological Sex

Height

Current Weight (lbs)

Section B

Training History & Capacity

How long have you been training consistently?

I have never trained consistently Less than 6 months 6 months to 2 years 2 to 5 years 5 or more years

What types of training have you done before?

Select all that apply.

Bodyweight / calisthenics Free weights (dumbbells, barbells) Weight machines Cardio (running, cycling, walking) Group fitness classes Organized sports None — this is new territory

How many days per week are you realistically available to train?

How much time do you have per training session?

Where will you be training?

Commercial gym (full equipment) Home gym (describe equipment below) Minimal equipment — dumbbells, bands, bodyweight only Outdoors / no equipment Mixed — varies by day

If training at home or with limited equipment, describe what you have access to

Be specific — this directly affects how your plan is built.

Section C

Injuries & Movement Limitations

Do you have any current injuries or chronic pain?

No current injuries or pain Yes — described below

Describe any injuries, chronic pain, or physical limitations

Include location, how long it's been present, and whether it's currently being treated. If none, write "None."

Are there any movements you know you cannot or should not do?

List specific exercises or movement patterns to avoid.

Have you been cleared by a physician to participate in a structured exercise program?

Yes No — but I have no known reason I shouldn't No — and I have a condition that may be relevant (describe in injury field above)

Section D

Nutrition Baseline

How would you describe your current eating habits?

Structured — I track what I eat regularly Semi-structured — I try to eat well but don't track Inconsistent — no real pattern or intention Poor — I know it needs a full reset

How many meals do you typically eat per day?

Do you have any dietary restrictions or food allergies?

Select all that apply.

Describe any dietary restrictions, sensitivities, or food preferences in detail

If none, write "None."

What is your primary nutrition goal?

Fat loss — reduce body fat while preserving muscle Muscle gain — add lean mass Maintenance and performance — fuel better, feel better General health — no specific body composition goal

Anything else J.T. should know about your relationship with food or eating?

This is a judgment-free zone. Emotional eating patterns, past restrictive behaviors, anything relevant — include it here if it affects how your plan should be built.

Section E

Schedule & Lifestyle

What does a typical weekday look like for you?

Brief description — work hours, family responsibilities, commute, anything that shapes your available time.

When is your best training window?

Early morning (5–8am) Morning (8–11am) Midday (11am–2pm) Afternoon (2–5pm) Evening (5–8pm) Late evening (8pm+) Varies — no consistent window

How many hours of sleep do you typically get per night?

How would you rate your current stress level?

Low — manageable and controlled Moderate — present but functional High — affecting sleep, focus, or daily function Very high — a significant current challenge

Section F

Goals & Additional Context

What is your single most important goal for these six weeks?

Be specific. Not "get fit" — what does success look like for you personally at the end of Week 6?

What has stopped you before?

What is the pattern, the trigger, or the circumstance that has derailed you in the past? Be honest — this is exactly what the coaching is designed to address.

Anything else J.T. should know before building your plan?

Medical history, life circumstances, past coaching experiences, anything relevant that hasn't been covered above.