Get Started — Dan The Coach

Step 1 — The basics

Who am I building this for?

Full name

Email

Phone number

Age

Instagram or TikTok handle (optional)

Step 2 — Where you're starting from

Your baseline.

Height (cm)

Weight (kg)

Which best describes your training right now?

How would you rate your current cardio fitness?

Struggle with stairs

Can walk/jog 20-30 min

Can run continuously

Trained endurance athlete

Step 3 — Time and access

What you've actually got to work with.

Days per week you can realistically train

2–3

3–4

4–5

6+

Minutes per session, typically

Under 30

30–45

45–60

60+

What do you have access to? (tick all that apply)

Online or in-person?

Online

In-person (Sligo)

Either

Step 4 — Goals

What are we actually working towards?

Main focus

Build muscle & strength

Improve endurance

Both equally

Lose fat

Train for an event

One specific goal for the next 4–8 weeks

Where do you want to be in 6–12 months?

Step 5 — Barriers & health

What's actually held you back so far?

Biggest barrier right now (tick all that apply)

Time

Not knowing what to do

Motivation / consistency

Injury or physical limitation

Nutrition

Never done structured training

Has a doctor ever advised against exercise, or do you have a heart, joint, or bone condition that activity could affect?

No

Yes

Any current injuries, conditions, or medications worth flagging?

This isn't a medical clearance — if you answered yes above, we'll talk it through over DM, and you may need sign-off from your doctor first.

Step 6 — Nutrition

Since your tier includes a nutrition plan.

How would you describe your eating right now?

No real structure

Roughly aware

I track macros/calories

Following a specific diet

Optional — walk me through a typical day of eating

Just describe an actual recent day — real habits, not a tidied-up version. This is what actually shapes your nutrition plan.

Any allergies, intolerances, or foods you won't eat?

Step 7 — Race calendar

Since Full Performance manages this for you.

Got a race or event booked? Name and date

Any other races already on the calendar this year?

Last step

Anything else I should know?

Anything else

Tell me about you.