"*" indicates required fields Account InfoEmail* Phone*✓ Valid number ✕ Invalid numberName* First Last Mailing Address*Number Only. (Example: 150) Street Address Address Line 2 City State AlabamaAlaskaAmerican SamoaArizonaArkansasCaliforniaColoradoConnecticutDelawareDistrict of ColumbiaFloridaGeorgiaGuamHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaNorthern Mariana IslandsOhioOklahomaOregonPennsylvaniaPuerto RicoRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahU.S. Virgin IslandsVermontVirginiaWashingtonWest VirginiaWisconsinWyomingArmed Forces AmericasArmed Forces EuropeArmed Forces Pacific ZIP Code CountryUnited StatesAfghanistanAlbaniaAlgeriaAmerican SamoaAndorraAngolaAnguillaAntarcticaAntigua and BarbudaArgentinaArmeniaArubaAustraliaAustriaAzerbaijanBahamasBahrainBangladeshBarbadosBelarusBelgiumBelizeBeninBermudaBhutanBoliviaBonaire, Sint Eustatius and SabaBosnia and HerzegovinaBotswanaBouvet IslandBrazilBritish Indian Ocean TerritoryBrunei DarussalamBulgariaBurkina FasoBurundiCabo VerdeCambodiaCameroonCanadaCayman IslandsCentral African RepublicChadChileChinaChristmas IslandCocos IslandsColombiaComorosCongoCongo, Democratic Republic of theCook IslandsCosta RicaCroatiaCubaCuraçaoCyprusCzechiaCôte d'IvoireDenmarkDjiboutiDominicaDominican RepublicEcuadorEgyptEl SalvadorEquatorial GuineaEritreaEstoniaEswatiniEthiopiaFalkland IslandsFaroe IslandsFijiFinlandFranceFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabonGambiaGeorgiaGermanyGhanaGibraltarGreeceGreenlandGrenadaGuadeloupeGuamGuatemalaGuernseyGuineaGuinea-BissauGuyanaHaitiHeard Island and McDonald IslandsHoly SeeHondurasHong KongHungaryIcelandIndiaIndonesiaIranIraqIrelandIsle of ManIsraelItalyJamaicaJapanJerseyJordanKazakhstanKenyaKiribatiKorea, Democratic People's Republic ofKorea, Republic ofKuwaitKyrgyzstanLao People's Democratic RepublicLatviaLebanonLesothoLiberiaLibyaLiechtensteinLithuaniaLuxembourgMacaoMadagascarMalawiMalaysiaMaldivesMaliMaltaMarshall IslandsMartiniqueMauritaniaMauritiusMayotteMexicoMicronesiaMoldovaMonacoMongoliaMontenegroMontserratMoroccoMozambiqueMyanmarNamibiaNauruNepalNetherlandsNew CaledoniaNew ZealandNicaraguaNigerNigeriaNiueNorfolk IslandNorth MacedoniaNorthern Mariana IslandsNorwayOmanPakistanPalauPalestine, State ofPanamaPapua New GuineaParaguayPeruPhilippinesPitcairnPolandPortugalPuerto RicoQatarRomaniaRussian FederationRwandaRéunionSaint BarthélemySaint Helena, Ascension and Tristan da CunhaSaint Kitts and NevisSaint LuciaSaint MartinSaint Pierre and MiquelonSaint Vincent and the GrenadinesSamoaSan MarinoSao Tome and PrincipeSaudi ArabiaSenegalSerbiaSeychellesSierra LeoneSingaporeSint MaartenSlovakiaSloveniaSolomon IslandsSomaliaSouth AfricaSouth Georgia and the South Sandwich IslandsSouth SudanSpainSri LankaSudanSurinameSvalbard and Jan MayenSwedenSwitzerlandSyria Arab RepublicTaiwanTajikistanTanzania, the United Republic ofThailandTimor-LesteTogoTokelauTongaTrinidad and TobagoTunisiaTurkmenistanTurks and Caicos IslandsTuvaluTürkiyeUS Minor Outlying IslandsUgandaUkraineUnited Arab EmiratesUnited KingdomUruguayUzbekistanVanuatuVenezuelaViet NamVirgin Islands, BritishVirgin Islands, U.S.Wallis and FutunaWestern SaharaYemenZambiaZimbabweÅland IslandsGoals · Habits · SleepPlease update your primary goalsFat LossMuscle GrowthImprove StrengthImprove MobilityImprove BalanceImprove ConditioningImprove EnduranceIncrease Pull-UpsImprove Core StrengthIncrease Range of MotionGlute FocusPower FocusAestheticsImprove PostureGet 1st Pull-UpRun 5KRun 10KRun Half-MarathonRun MarathonComplete IronmanComplete TriathlonProvide one goal you want to achieve in 8-12 weeks* Completely within your controlIdentify one goal you want to achieve in 6 months* Completely within your controlPlease update your lifestyle ares for improvementBedtime RoutineBegin the day with self-careNo phone or email after waking upHydrate before & after mealsEat slowerMeditate after waking upStretch after waking upMeditate before sleepStretch before sleepLayout workout clothes before sleepPlanning the next 24 hoursReduce blue-light 2 hours before sleepMindful eatingPortion controlSnacking at nightOrdering food for convenienceBinge eat in the eveningSelect one habit to improve right now Wake up, put gym clothes on, exercise Layout gym clothes before bed Wake up without phone use Set daily intentions after waking up Fall asleep without the TV on Practice hunger cues late at night Hydrate before & after meals Practice eating slowly Write down 1 win per day Eat 1 veg & 1 fruit per dayPlease update your work environment areas for improvementI work after everyone goes to sleepI work first thing in the morningI put work as a priority before myselfNotifications trigger meI lose sleep because I work lateI lose sleep because I work very earlyWork stress impacts my sleepI never take breaksI work through lunchSelect one work-habit to improve right now Hard-stop no work after 8 pm No work until me-time is done Stand for 10 minutes every hour Stretch for 1 minute every hour Eat 2 healthy lunches per week Eat 3 healthy lunches per week Eat 4 healthy lunches per week Eat 5 healthy lunches per week Hydrate every hour at workHo would you rate the quality of your sleep? 1 2 3 4 51 = Chronic insufficient sleep, 5 = Consistent eight or more hours of quality sleep every nightHow is your nighttime routine? Anything unusual or way off?Do you charge your phone next to the bed? Yes NoDo you use your phone as an alarm clock? Yes NoHow is your morning routine? Do you feel balanced?NutritionWhat is your biggest nutrition struggle?* How many grams of protein do you average per day?*How many ounces of water do you average per day?*Number Only. (Example: 75)Please update your dietary preferencesGluten FreeDairy FreeVeganKetoPlant-ForwardPaleoWhole30Mediterranean DietKosherNo SeafoodNo Red MeatLow SugarLow CarbCarb CycleLow FatNo AvocadosNo OlivesNo TomatoesNo Blue CheeseNo CoconutNo OnionsNo Baked BeansNo BaconNo BroccoliNo CoffeePlease update any food allergens you haveSoyMilkEggsWheatShellfishMolluskAll SeafoodAll DairyTree NutsWalnutsPeanutsPine NutsAlmondsOther Food Allergens Please list the foods you eat most frequently Add RemoveThis information is very helpful to provide a detailed meal plan that resembles your current preferences and lifestyle.Gym EnvironmentWhere will you exercise most frequently?* Local Gym (YMCA, CrossFit, Gold’s, Lifetime, Etc) Home Gym (Garage, Studio, Apt, Etc) BothLocal Gym EquipmentFull Gym (CrossFit)Full Gym (YMCA)DumbbellsKettlebellsSingle KettlebellSquat RackBarbellBenchAdjustable BenchBands 40" Big LoopsMini BandsFoam RollerSlam BallMedicine BallWall BallSwiss BallBosu BallYBellTRX (Suspension Straps)Jump RopePull Up BarCable MachineSledBattle RopesEqualizer Dip BarsLong Sand BagStrong Man Sand BagOlympic RingsBox (Bench, Cooler, Tall Ledge)TreadmillRowerSkiErgAssault BikeOther Local Gym Equipment Home Gym EquipmentDumbbellsKettlebellsSingle KettlebellSquat RackBarbellBenchAdjustable BenchBands 40" Big LoopsMini BandsFoam RollerSlam BallMedicine BallWall BallSwiss BallBosu BallYBellTRX (Suspension Straps)Jump RopePull Up BarCable MachineSledBattle RopesEqualizer Dip BarsLong Sand BagStrong Man Sand BagOlympic RingsBox (Bench, Cooler, Tall Ledge)TreadmillRowerSkiErgAssault BikeOther Home Gym Equipment Do You Need Equipment Recommendations?DumbbellsKettlebellsSquat RackBarbellBenchAdjustable BenchBands 40" Big LoopsFoam RollerSlam BallMedicine BallWall BallYBellTRX (Suspension Straps)Pull Up BarSledBattle RopesEqualizer Dip BarsLong Sand BagStrong Man Sand BagBoxWhat is your favorite gym tool to train with?*DumbbellsKettlebellsBarbellBands 40" Big LoopsFoam RollerSlam BallWall BallYBellTRX (Suspension Straps)Jump RopePull Up BarCable MachineSledBattle RopesLong Sand BagStrong Man Sand BagOlympic RingsSchedule Local GymMonday: Preferred Workout Duration(Minutes)152030456075901201800Same duration throughout the week? YesTuesday(Minutes)152030456075901201800Wednesday(Minutes)152030456075901201800Thursday(Minutes)152030456075901201800Friday(Minutes)152030456075901201800Saturday(Minutes)152030456075901201800Sunday(Minutes)152030456075901201800Do you have a preferred day to rest?MondayTuesdayWednesdayThursdayFridaySaturdaySundayI will leave it up to youSchedule Home GymMonday: Preferred Workout Duration(Minutes)152030456075901201800Same duration through the week? YesTuesday(Minutes)152030456075901201800Wednesday(Minutes)152030456075901201800Thursday(Minutes)152030456075901201800Friday(Minutes)152030456075901201800Saturday(Minutes)152030456075901201800Sunday(Minutes)152030456075901201800Preferred Day To RestMondayTuesdayWednesdayThursdayFridaySaturdaySundayI will leave it up to youCardio PreferencesWould you like cardio added to your program?* Definitely! Not right nowSelect your favorite types of cardioTreadmillOutdoor RunningRow MachinePeloton BikeStationary BikeEllipticalStair climberAirdyne or Assault BikeJacob's LadderSkiergARC TrainerRecumbent BikePreferred Cardio Workout DaysMondayTuesdayWednesdayThursdayFridaySaturdaySundayMaximum Cardio Workout Duration152030456075901201800Exercise Preferences · LimitationsWorkout styles you find enjoyable?CrossFitCalisthenicsBodybuildingOrange TheoryF45HIITMetabolic ConditioningPure Strength (5, 3, 1 or 5×5 etc)Pure Power LiftingMinimalYogaPilatesCompound & MetConPeloton BikeInterval RunningEndurance RunningStair ClimberSwimmingRope ClimbingPower WalkingInjuries & Limitations Do you have any current injuries or limitations?* Yes NoUpdate Injuries or Limitations* Jumping Exercises Okay? (box jumps, burpees)* Yes, let’s jump! Not right now. OtherUpdate Jumping Preferences* Are there any exercises you do not want built into your program? No YesList the exercises you do not want programmed Add RemoveIntegrations · App FeaturesDo you have a fitness tracking device to sync?Apple WatchFitbitGarminGoogle FitNot Yet But Tell Me MoreNoDo you have a sleep tracking device to sync?Oura RingApple WatchGarminFitbitGoogle FitNot Yet But Tell Me MoreNoDo you enjoy the workout interval timer? Yes – Keep all workouts in the interval style Please upload a test workout to my calendar Change my program to the regular formatDo you have a smart scale integrated to your app? Yes No, tell me more NoA smart scale (like a watch) can greatly enhance your experienceA Withings Smart Scale fully integrates into the training app and can provide key data such as lean mass, body fat %, and more. More info will be provided to you. Are you subscribed to Champ City Events? Yes No What?Posted events such as Mindset, Nutrition, & Exercise Collectives, plus weekly feature round-ups, are on the calendar for easy visibility.Referrals · IncentivesDo you know someone you think would benefit from Champ City? Yes! Yes, what are the incentives? I can’t think of anyone right nowWe have an excellent referral incentive if you are interested!Provide a profile picture, please.A portrait of your smiling would be great! Drop files here or Select files Max. file size: 100 MB. 93524
