02 About You
What do you enjoy doing?
What do you wish you could do more easily?
What motivated you to begin today?
What would success look like for you six months from now?
03 The Hamner Life Balance Wheel™
Strength isn't measured only in the gym — it shows up in every area of life. Rate yourself 1 (needs improvement) to 10 (excellent). There are no right or wrong answers; this is just your starting point.
Coach's Corner
People often tell me they want to lose weight. As we talk, I discover what they really want is more energy, more confidence, to enjoy time with family, to travel comfortably, or to feel better each day. Fitness is about building a life you're excited to live.
— Rusty Hamner
04 Your SMART Goals
Using your priorities above, let's turn at least one into a goal that's Specific, Measurable, Achievable, Relevant, and Time-bound. Start with one — add more if you're ready.
+ Add another goal
05 Your Why
Why is improving your health important to you?
How will your life improve if you succeed?
Who benefits when you become healthier?
What happens if nothing changes?
Complete this sentence: "One year from today, I want to …"
06 Lifestyle & Health History
Hours of sleep per night
Select one Less than 5 5–6 6–7 7–8 8+
Daily water intake
Select one Under 4 cups 4–8 cups 8–12 cups 12+ cups
Average daily steps
Select one Under 3,000 3,000–6,000 6,000–10,000 10,000+ Not sure
Typical workday
Select one Mostly sitting Mostly standing Mostly walking Physically demanding A mix
Physical limitations
07 Nutrition
Meals per day
Select 1–2 3 4 5+ Varies
Estimated daily protein
Select Not sure Under 50g 50–100g 100–150g 150g+
Alcohol intake
Select None Rarely 1–2 drinks/week 3–6 drinks/week Daily Prefer not to say
08 Exercise History
Describe your current exercise routine
What has prevented you from reaching your goals in the past?
Congratulations. You've already completed the hardest workout: making the decision to begin.
"Every day is a new beginning. What we do today matters most.
Prepare My Answers
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Hamner Fitness & Nutrition