Health Questionnaire

Everything starts
with your answers.

Your starting point. Your lifestyle. Your plan.

Struggling to fit exercise around work or family? Or carrying extra weight and feeling uncomfortable going to a gym? At Heidar FitNation, I help busy professionals and parents 35+ lose fat, rebuild energy and improve their fitness with a plan designed around their lives.

My approach began with my own fitness challenges. Drawing on my analytical mindset and experience from a 17-year banking career, I developed and refined my quantitative wellness methodology between 2009 and 2016, applying it to my own training, nutrition and daily habits.

In 2020, I became an ISSA Certified Fitness Trainer, adding formal fitness education to years of practical application and personal experience. Today, my coaching brings these foundations together through personalised workouts, practical calorie planning and measurable progress.

Whether you train at home, outdoors or in a gym, the aim is to build a lasting, healthier lifestyle without unnecessary food restrictions or routines that overwhelm your schedule.

Complete the questionnaire below to help me understand your goals, health background and daily routine, so we can identify a suitable starting point for you.

Fitness Anywhere, Anytime

Before you start

It takes about ten minutes. Answer in one sitting.
Accuracy matters more than flattery. The plan is only as good as the baseline.
Fields marked with an asterisk are required. Everything else helps, but will not block you.
I read every submission personally and reply by email.

Step 01

You

So I know who I am speaking to, and where you are.

Full name

Email address

Phone or WhatsApp

Country of residence

Age

Gender

Step 02

Physical Status

The baseline. Nothing is prescribed before it is measured.

Height (cm)

Current weight (kg)

Target weight (kg), if you have one

Body fat %, if you know it

Current T-shirt size

Desired T-shirt size

Have you ever used quick weight loss methods, such as slimming pills or surgery?

Medical conditions, injuries or medication I should know about

Step 03

Physical Activity

Tier two of the pyramid: how much you move, and how hard.

How active is your day overall?

Training sessions per week, right now

Can you walk for 20 minutes without noticeable pain in your legs, knees or back?

Are you comfortable using gym equipment?

What is your favourite physical activity?

What does your training currently look like?

Step 04

Nutrition

Tier one. The largest surface area, and the easiest to get wrong.

Meals per day, typically

Meals eaten out or ordered in, per week

Do you have any food allergies?

What is your favourite food on an off-diet day?

Describe how you currently eat on a working day

Step 05

Work & Daily Routine

Tier three. The layer that quietly decides the result.

Occupation

Working hours per day

Usual wake-up time

Usual time you go to sleep

Hours of sleep on a typical night

Work stress, 1 to 10

Do you eat differently when work gets heavy?

Step 06

The Goal

What you want, what you have tried, and what stopped you.

What do you want to achieve, specifically?

What is the most weight you have ever lost, and how long did it take?

What has stopped you before?

Can you commit to daily follow-up?

Do you use a fitness tracker?

Based on the success stories shared on my platforms, how confident are you that I can help you reach your goals? (1 to 10)

Step 07

Consent

Your results are yours. Nothing is shared without your say-so.

Do you consent to your transformation photos and/or success story being shared on social media for motivation purposes?

Recommended before you start

For the best results it is highly recommended to invest in two inexpensive items: a kitchen scale and a bodyweight scale. The programme runs on measurement, and these two make your numbers reliable from day one.

A kitchen scale
A bodyweight scale

Your answers are used only to assess your fit for the programme.

For more, follow along on Instagram @coach_heidar.

Everything starts with your answers.

Everything starts
with your answers.