Welcome to TRI Fitness & many thanks for your interest in our personal training and small group training packages.

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1 Hi, Welcome to TRI Fitness & many thanks for your interest in our personal training and small group training packages. By registering your interest in these packages, you have identified yourself as someone who wants to take their training up a level and find a better way to meet your goals than completing this on your own. What we would like to achieve here with you at TRI Fitness is not just delivering the how, but also the why so that as individuals, you walk away from your training experience every time you visit us, armed with another small nugget of information that will help you achieve your goals. Too often these days people choose not to exercise or eat well as they believe it is all too complicated. Our aim is not about making it complicated, it is about making the slightly complex ideas simple and easy to understand. We will give you a simple format to follow. Be it the nutrition or training with us, we will simplify all of this so that you will have no reason to doubt your understanding or level of training ability ever again! Our full nutrition support package will ensure that whatever your goal, you are fuelling yourself correctly and learning about what you are consuming all the time. Ultimately what we want to give you is ENERGY!! Whether you need the energy to get through a busy day at work, perform an athletic event or play with your kids, we will work with you to get your energy levels firing whilst burning fat and building muscle all at the same time. We have included our Personal Training/ Small Group training form with this letter for you to complete. Now this may seem a little detailed but it is the small pieces of information that you provide to us that may be really helpful when designing your personal training program and deciding the best course of action for you. This information forms the structure of our initial consultation with you. Be as honest as possible when completing the forms as we want to give the best back to you and we can only achieve this with accurate information. Once you have completed the form, please back to info@3fit.co.uk - The initial lifestyle consultation is structured specifically on your answers in this form and is charged at 47. At the end of the consultation, you will receive a full report guiding you through the outcome of the consultation. Should you decide to take on a Personal Training package with us here at TRI Fitness, this fee is waivered.

2 - Personal training is based upon an 8 session or 12 session package and we will discuss the best session package for you at your initial consultation. All programs are individually designed and we cross check the programs to make sure your program is exactly tailored to your specific needs. - Small Group Training is also available and again available in an 8 or 12 session package for two people. If you have a group of three, better still as this is even more cost effective. Small group training is an awesome way to train. You can all meet up at the gym, you will all have your own training program, we will be there to exclusively work with you for the hour and we will bring you together at the end for a small group specific energy training workout. You will walk away buzzing, guaranteed! Again, we will discuss the best session package for you at your initial consultation. All programs are individually designed even for the group sessions. It is now over to you to decide your next course of action. Even if you are a little unsure, take the plunge, give us a call, arrange the consultation and we will help you reach those goals that have may have niggled away in the back of your mind for a little while now. Remember as well, training with friends is a great way to commit to your training programs. You are accountable to us and your friends as well plus it becomes real fun when you have a group of like-minded individuals around you to train with. If you have any questions regarding the detail you have just read, please do not hesitate to give us a call anytime. We look forward to hearing from you real soon! Paul & Russ THE TRI FITNESS TEAM

3 Hi, Thank you for interest in Personal Training & Small Group Training here at TRI Fitness! In order to help us get laser-focused on your personal goals please complete this form and it back to as soon as possible. Please be as open as possible because the little things can be what s holding you back! Before you begin Our philosophy here at TRI Fitness is that Life is a Balance! You work hard, you train hard and you live easy! Everyone has different goals in life and it is through training with TRI Fitness that you will be able to achieve those goals. How you achieve those goals is entirely up to you but we will back you 100% of the way by providing you with all the tools you need to reach new heights you never expected to get to! So you put your trust in us to guide you through the training, the nutrition plans and journal, the mindset of taking on new challenges and we trust you to give this 100% back! This is the foundation to your program which paves the way to great results! - Follow the TRI Fitness Nutrition Plan for at least 28 days to reset balance in your body and enable you to make much faster fat loss and/or muscle building gains.

4 ACTIVITY READINESS QUESTIONNAIRE Please be assured that all information you give in this questionnaire is requested purely to optimize the service provided by TRI Fitness Ltd and will be kept strictly confidential. Should the information need to be revealed to outside parties to further improve our service, your written permission will be requested first. PERSONAL DETAILS: Name: Date of birth: Address: Telephone number: Occupation: Where did you hear about us? Name of emergency contact: Relationship with emergency contact: Telephone number of emergency contact: MEDICAL DETAILS: (THESE MUST BE COMPLETED BEFORE FIRST SESSION) Name of GP: Address: Telephone number:

5 Prior to helping you reach your health and fitness goals, TRI Fitness Ltd would like to establish your current state of health. The questions below are designed to identify those persons who should obtain advice from their GP prior to commencing physical exercise or any changes to their diet. Do you suffer from a heart condition? YES NO Have you ever had chest pain brought on by physical exertion? YES NO Have you ever had chest pain lasting more than 60 seconds while at rest? YES NO Do you ever suffer from dizziness or loss of consciousness brought on by exertion? YES NO Do you, or have you, ever taken medication for blood pressure or a heart condition? YES NO Do you suffer from breathlessness or wheezing when at rest or after slight exertion? YES NO Are you over 65 and unaccustomed to regular exercise? YES NO Do you suffer, or have you ever suffered, from back pain? YES NO Are you currently pregnant? YES NO Are you diabetic? YES NO Do you suffer from epilepsy? YES NO Do you smoke? YES NO Please describe your alcohol consumption If you answered yes to any of the above questions or you feel there is there any medical information not previously mentioned that may assist us in providing you with a safe and effective nutrition and exercise program, please give details:

6 I confirm that the information I have provided is as accurate and detailed as I can provide and that I understand that honest responses are essential to my safety and well-being. I undertake to inform my trainer/therapist should any answers to the above questions change or any other relevant information come to my attention. Signed... Date...

7 Training and Nutrition Disclaimer I hereby assume full responsibility for any and all damages, injuries or losses that I may sustain or incur, if any, while attending or participating in any exercise sessions (indoors and outdoors) hosted or designed by TRI Fitness Ltd. I accept that TRI Fitness Ltd will always perform a full health and safety check prior to the start of the session but that, particularly in the case of outdoor sessions, the possibility exists of uneven ground and less controllable conditions which may or may not increase risk of injury. I hereby waive all claims against TRI Fitness Ltd, its instructors, or partners of any program I choose to undertake, individually or otherwise, for any claims for injuries or damages that I might sustain. I understand that there is risk of injury associated with participating in any exercise; program or sports activity and I certify that I am in good physical condition and have known no disabilities that may otherwise be detrimental to my health or well-being. I agree to inform the instructor should I feel that I am not in position to perform a certain exercise or that a health and safety risk exists. I certify that all information provided in this Activity Readiness Questionnaire and disclaimer is correct at the time of writing and that I will always inform TRI Fitness Ltd and the instructor on duty at any given session should I have a new injury or problem that may reduce the safety of performing a given exercise. I also accept that all nutrition information supplied by TRI Fitness Ltd is for educational purposes only and that I will consult my GP before following any of the nutrition plans supplied should I be unsure in anyway of its suitability for me as an individual. I accept that no nutrition information supplied by TRI Fitness Ltd is intended to provide a medical diagnosis nor act as a cure to any particular condition, but to establish a good level of health. Signed Date......

8 Stress bucket We all have a stress bucket that consists of the elements below. When this stress bucket spills over it manifests itself in a variety of ways such as back ache, neck pain, depression, niggling injuries, aggression etc. Everybody is subject to, and responds differently to different kinds of stress so please be as detailed as possible Physical Previous medical history Do you have any chronic (long-term) illnesses or conditions? Do you have a history of any injuries to bones, joints and muscles? Please detail when, treatments, existing movement issues, pain etc Are you on any medication? Do you suffer from any conditions that bother you on a regular basis that just don t feel right. This may sound vague and could include a huge range of issues but it s important to know how and when you feel off colour. This includes but is not limited to things like bad PMS, dizziness, inability to get yourself going when exercising, social withdrawal, getting upset and emotional for seemingly no reason, lack of ambition etc.

9 On average days, how many times do you pass solids in a day? Do you suffer from digestive issues? If so, please describe them. Nutrition Describe a typical day in terms of meals and snacks. Be honest! Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Fluids consumed Do you know of any allergies (food or otherwise) that you have? Do you take any food supplements? Please describe your current energy levels throughout each day

10 Environment and lifestyle Please describe your daily activities for both weekdays and weekends. Please include hours at your desk, break times and duration, and sports played including duration. How much time do you have available to train? Please give specific times when you are available and how long for. This includes both for personal training and training at home. What time do you normally go to bed? How many hours do you sleep for? How would you describe your quality of sleep? Do you wake up raring to go or groggy? What do you do in the hour before going to bed? Describe your ability to concentrate at work? Do you have any mercury fillings in your mouth?

11 Financial, career and relationships (Emotional baggage) Please could you share with us the five biggest sources of emotional and mental stress in your life? This may relate to something that happened a long time ago. Please be open and honest as this can affect your results! Please rate each factor on how much you feel it still affects you. 10/10 means it is permanently on your mind and affecting your mental state badly. 1) /10 2) /10 3) /10 4) /10 5) /10 Your Personal Goals We will discuss these in detail at your consultation but in the meantime, please explain why you have contacted TRI Fitness and what you would like us to help you achieve, when by and why. BE ULTRA SPECIFIC! Ultimate goal(s) (Don t put limits on this what do you REALLY want?) This can be a very personal issue and should be! So let your mind open up you DON T just want to tone up and lose weight

12 When do you want these goals achieved by? Why do you want to achieve these goals? How will you feel if you don t take action and achieve these goals? What negative experiences do you have each day that will continue unless we work together to hit your targets? How do you believe your life will change if you achieve these goals? What fun, enjoyable, exciting experiences do you expect to have once your goals are achieved? What are your main questions or concerns about working with TRI Fitness?

13 Thank you for taking time to fill in the TRI Fitness application form. Please this to as soon as possible so that we can design your consultation to best suit your requirements. See you then!