WELCOME TO HEIDI HAMELS FIT ONE ON ONE PROGRAM!
Fill out the fitness assessment with information about your lifestyle to help build a program that is specific to you and your goals! Click below to begin!
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MALE OR FEMALE?
1
Male
2
Female
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WHAT IS YOUR GOAL?
1
Weight Loss
2
Increase Muscle Strength
3
Muscle Gain
4
Post Pardum
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CHOOSE YOUR CURRENT BODY TYPE
1
Slim
2
Athletic Build
3
Mid-sized
4
Slightly Heavy
5
Overweight
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WHAT IS YOUR GOAL BODY TYPE?
1
Thin
2
Toned
3
Muscular
4
Extra Bulk
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WHAT ARE YOUR TARGET ZONES?
1
Belly
2
Butt
3
Chest
4
Legs
5
Arms
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WHAT IS YOUR ACTIVITY LEVEL?
1
Beginner (Little to no exercise)
2
Intermediate (Light exercise, 2-3 days per week)
3
Advanced (Hard exercise, 5+ days per week)
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WHAT BEST DESCRIBES YOUR EXPERIENCE WITH FITNESS?
Please choose an option
1
I have trouble gaining muscle or body fat
2
I gain and lose weight without effort
3
I gain weight easily but find it hard to lose
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HOW LONG AGO WERE YOU IN THE BEST SHAPE OF YOUR LIFE?
1
Less than a year ago
2
1 to 2 years ago
3
More than 3 years ago
4
Never
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HOW MUCH TIME DO YOU SPEND WALKING ON A TYPICAL DAY?
1
Fewer than 20 mins
2
20-60 mins
3
1-2 hours
4
More than 2 hours
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HOW OFTEN DO YOU EXERCISE?
1
Almost everyday
2
Several times per week
3
Several times per month
4
Never
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ARE YOU OUT OF BREATH WHILE WALKING UP A FLIGHT OF STEPS?
1
I’m so out of breath I can’t talk
2
I'm somewhat out of break but can talk
3
I'm OK after on flight of stairs
4
I can easily walk up a few flights of stairs
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HOW MANY SQUATS CAN YOU DO?
1
Fewer than 20
2
20-35
3
More than 35
4
I don't know
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DO YOU STRUGGLE WITH ANY OF THE FOLLOWING?
Please choose an option
1
Sensitive back
2
Sensitive neck
3
Sensitive hip
4
Sensitive knees
5
None of the above
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HOW DO YOU FEEL BETWEEN MEALS?
1
I get sleepy when I'm hungry
2
I am tired after I eat
3
I feel energized
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HOW MUCH SLEEP DO YOU GET?
1
Fewer than 5 hours
2
Between 5-6 hours
3
Between 7-8 hours
4
Over 8 hours
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WHAT IS YOUR WORK SCHEDULE LIKE?
1
9 to 5
2
Night shifts
3
My hours are flexible
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HOW WOULD YOU DESCRIBE YOUR TYPICAL DAY?
1
I'm sitting most of the day
2
I take active breaks
3
I'm on my feet all day long
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WHAT IS YOUR WATER CONSUMPTION?
1
I only drink tea and coffee
2
Fewer than 2 glasses of water
3
2 to 6 glasses of water
4
7 to 10 glasses of water
5
More than 10 glasses of water
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HOW ARE YOUR ENERGY LEVELS DURING THE DAY?
1
High and steady
2
Dragging before meals
3
Post lunch slump
4
Low, I feel tired throughout the day
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WHAT DIET DO YOU FOLLOW?
Please choose an option
1
Traditional ( I enjoy everything )
2
Keto ( I prefer high-fat low-carb meals )
3
Vegetarian ( I avoid meat + fish )
4
Vegan ( I don’t eat animal products )
5
Keto Vegan ( I eat low-carb plant-based meals only)
6
Pescatarian ( I avoid meat but enjoy fish )
7
Lactose Free ( I don’t consume foods with lactose)
8
Gluten Free ( I avoid gluten-containig grains)
9
Paleo ( I don’t eat processed foods)
10
Mediterranean ( I eat plenty of veggies, grains and seafood)
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WHAT TIME DO YOU EAT BREAKFAST?
1
Between 6am - 8am
2
Between 8am - 10am
3
Between 10am - noon
4
I usually skip breakfast
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WHAT TIME DO YOU EAT LUNCH?
1
Between 10m - noon
2
Between noon - 2pm
3
Between 2pm - 4pm
4
I usually skip lunch
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WHAT TIME DO YOU EAT DINNER?
1
Between 4pm - 6pm
2
Between 6pm - 8pm
3
Between 8pm - 10pm
4
I usually skip dinner
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DO YOU HAVE ANY OF THE FOLLOWING BAD HABBITS?
1
I eat late at night
2
I can't quit sugar
3
I can't live without soda
4
I eat too much salt
5
None of the above
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ONE UNHEALTHY CHOICE MAKES ME FEEL LIKE A DISAPOINTMENT, WHICH CAUSES ME TO MAKE MORE BAD DECISIONS.
Not at all
Yes definitely
1
2
3
4
5
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I GENERALLY EMPTY MY PLATE, EVEN WHEN I'M ALREADY FULL.
Not at all
Yes definitely
1
2
3
4
5
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IT'S HARD TO KEEP UP A HEALTHY ROUTINE BECAUSE OF THE PEOPLE AROUND ME.
Not at all
Yes definitely
1
2
3
4
5
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I USUALLY ONLY MANAGE TO EAT HEALTHY AND EXERCISE FOR A COUPLE WEEKS BEFORE RETURNING TO MY OLD HABITS
Not at all
Yes definitely
1
2
3
4
5
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HOW TALL ARE YOU?
FT
FT
Option 1
Option 2
Please specify an answer
IN
IN
Option 1
Option 2
Please specify an answer
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WHAT IS YOUR CURRENT WEIGHT?
LBs
LBs
Option 1
Option 2
Please specify an answer
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WHAT IS YOUR GOAL WEIGHT?
LBs
LBs
Option 1
Option 2
Please specify an answer
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WHAT IS YOUR AGE?
Option 1
Option 2
Please specify an answer
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THANK YOU!
Fill out the information below and we will get back to you with your personalized fitness program!
First name
First name
Option 1
Option 2
Please enter your first name
Last name
Last name
Option 1
Option 2
Please enter your last name
Email address
Email address
Option 1
Option 2
Please enter a valid email address
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