About you

This is a section that allows me to find out more about you so that the program I make for you is specifically tailored towards your goals, body type and capabilities.

Biochemical Individuality

This questionnaire is designed to allow you to effectively find out your biochemical individuality and be able to eat the foods that are right for you. Just to make it clear in your head, foods that are higher in fat and protein are food that had eyes like beef, fish, dear etc. Foods that are higher in carbohydrates are foods that don't have eyes like vegetables, fruit and grains are higher in carbohydrates.

Although you may find some of the questions hard to answer you must try to answer every one. You need to think about how you feel about the questions in general not right at this very moment. For example you may find that you normally prefer dark meats and little amounts of vegetables or fruits but at this very moment you may be craving some fruit and not wanting to eat anything like beef but if your answer would generally be the dark meats as your favourite then you must select that.

1. If I am tired and were to consume sweet sugary foods like doughnuts, sweets or fizzy drinks without signficant amounts of fat or protein with them I...

a) get a rush of energy and feel great but then I crash and feel sleepy and sluggish.

b) start to feel more energetic and my energy lasts up until my next meal.

2. After I exercise hard I feel best when I consume...

a) A food that has more protein and fat in it. Like a protein shake.

b) a food that has a higher amount of carbohydrates in it like a sports drink or a fizzy drink

3. I am able to maintain mental clarity and feel the most satisfied and happy for up to 4 hours after I consume a meal that has...

a) a lot of protein and fat in it. This could be like a steak or chicken legs and limited carbohydrates with it.

b) a lot of carbohydrates in it. This could be something that has lots of vegetables, bread, pasta, rice and only smaller portions of meat with the meat being lighter meats like chicken breast or turkey.

4. Which of these statements best describes how feel towards eating in general.

a) I love to eat and I see eating as one of the main events of the day.

b) Im not that fussed about eating and only really do it cos I know I have to.

5. I...

a) often find that I add salt to a lot of my foods as they are not salty enough.

b) find that a lot of foods are already too salty for my liking.

6. In general I would naturally prefer to eat...

a) dark meats, such as steaks and the thigh rather than the breast.

b) light meats, such as the breast over the thigh.

7. I sleep best when...

a) I eat a snack that is high in protein 1-2 hours before I go to bed.

b) I eat a snack high in carbohydrates 3-4 hours before I go to bed.

8. I sleep best when...

a) my dinner is composed of protein and fatty foods like meats with smaller amounts of vegetables and other carbohydrates.

b) my dinner is composed mainly of vegetables or other carbohydrates with a smaller portion of meat.

9. I get a better nights sleep and wake up feeling most rested when I...

a) don't eat deserts that are sweet and fairly fat free like sweets, biscuits, cake but do eat a desert that is not overly sweet but contains more fat such as full fat ice cream, or something with a lot of cream in.

b) occasionally eat a sweet desert before I go to bed.

10. When I eat dairy products I generally feel best if I eat...

a) a richer full fat product like cheese, full fat yoghurts or cream.

b) a lower fat, lighter product like low fat yoghurt, low fat cheese or skimmed milk.

11. When it comes to having a snack I...

a) will do better when I snack between meals or eat more often but smaller meals throughout the day.

b) tend to easily last between meals with out having to snack.

12. To go through the day having the most energy and feeling at your best would you...

a) have a large breakfast that consists of a lot of fat and protein like eggs, bacon, sausage etc.

b) have a lighter breakfast that consists mainly of carbohydrates like cereal, fruit, yoghurt, breads etc.

13. Are you...

a) a larger build and find it easy to build muscle and gain weight.

b) a smaller build and am more inclined toward endurance athletics.

Postural Test

This section allows me to see your posture, flexibility, core strength and endurance. This means that the program I make for you will be so tailored to you that the exercise you do will not only move you towards your goals but improve all your weaknesses you might not even know about. Also, unlike a lot of programs made for people it will not be doing more harm than good!

1. Stand with your heels, bottom, shoulders, and back of your head against a wall. Place the flat of your hand into the space between the small of your back. How far does your hand fit in?

a) not at all
b) fingers only
c) up to the thick part of your hand
d) up to wrist and more.

2. Stand in front of a mirror face on with your body relaxed. Look at your knuckles and see how many full knuckles you can see.

a) none
b) one
c) two
d) three
e) four
f) five

3. Lie on your back with your lower back pressed hard into the floor for the duration of the test. Raise your legs up so there is a 90 degree bend in knees and hips, this is the starting position for each step. Work your way through the steps, but make sure you stop when you are unable to keep the same pressure on the floor through your lower back. There are 6 steps to take in order, they are:

1. Lower one foot down to the floor and back up again keeping the 90 degrees bend in both legs. 
2.  Then do the same with the other leg. 
3.  Now whilst keeping both legs bent lower both feet to the floor together and back up to the starting position. 
4.  Now lower one leg down to the floor keeping it straight, then raise to starting position.
5. Then lower the other leg straight to the floor and back to starting position.
6. Finally lower both legs to the floor keeping them straight and then bring them back to the starting postion.

Whilst keeping my lower back pressed onto the floor with constant pressure I completed level...

1  2  3  4  5  6

4. Lie on your back and take your right knee. Pull your leg in toward your chest and note what happens to your left leg.

a) When I touch my thigh to my body the back of my left thigh lifts off the floor
b) When I touch my thigh to my body the back of my left thigh stays on the floor

5. Stand with your heels, bottom, shoulders and back of your head against the wall. Stay in this position for 2 minutes and see which of the following best fits.

a) I could not keep this position for the full test duration.

b) I could keep this position for the full test duration but it caused pain, discomfort and fatigue.

c) I could keep this position for the full test duration quite easily with no discomfort.

6. Lie flat on your back with the backs of your arms against the floor in a T shape, with your lower back flat on the floor. Now bend your elbows 90 degrees and whilst keeping your upper arms in contact with the floor and keeping your lower back flat on the floor, relax and allow your lower arms to fall up towards the floor. How far are the backs of your hands from the floor?

a) They got no where near the floor

b) They were only a few inches away from the floor

c) They were able to lie flat against the floor

7. Stand with your feet shoulder width apart and pointing forward. Now with your arms crossed, squat down as low as you can. Pretend your sitting down on a low stool. How low did you get?

a) Before I get my thighs any where near parallel to the floor I fall backwards.

b) I can very almost get low enough so my thighs are parallel with the floor.

c) I can get low enough so my thighs are at or beyond parallel.