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Name

Coach

GENERAL NOTES

1. GOAL SETTING

Let's go through your fitness goals. Be ultra specific.

Set Desired End Goal:

If we’re sitting together a year from now, and you’ve achieved all your goals, what would it look like? What is measurably different?

Timeline:

30 Days

90 Days

180 Days

12 Months

Notes

UNDERSTANDING EXPECTATIONS

What do you expect from this coaching - frequency of communication, support, etc?

What expectations do you have following your Game-Plan call with our Onboarding Team before signing-up?

How do you define "success" in this relationship?

What are the biggest pain points that have prevented you from achieving your goals so far?

Why have you decided to commit to doing this transformation?

What has brought you to this point? Why are you unhappy with your results up to now?

Why is now the time you've decided to take action?

What has worked for you in the past?

What have you failed at in the past?

What do you 'think' might work?

What aspects of training, nutrition, and the pursuit body transformation do you like?

What aspects of training, nutrition, and the pursuit body transformation do you NOT like?

What are you willing / able to do to ensure that we are successful in this endeavor together?

Do you feel you have any legitimate excuses for why we can't achieve success together?

3. EXPECTATIONS

Keys to success - this is how we will succeed together:

Expectations

I commit to following the plan and trusting the process

I commit to completing a check-in form every week

I commit to 100% completion of my assigned workouts

I commit to 100% adherence to my assigned nutrition plan

I commit to "winning the day" by successfully completing my "Daily Top 5"

I commit to attending the weekly Group Coaching Call whenever possible

I commit to staying connected to my coach and communicating frequently throughout the week

I commit to telling my coach if I mess up, get busy, or forget to do something - I won't go incommunicado

I commit to asking questions freely

Notes

4. UNDERSTAND THE GAP BETWEEN WHERE YOU ARE NOW AND WHERE YOU WANT TO BE

To succeed in any endeavor we work together to close the gap. The gap in Knowledge, Skill, Habits, Motivation, Execution, Accountability. (Limiting) Beliefs.

To close the gap there must be a transfer of information, skill, beliefs and process, combined with accountability to stick with it, and coaching when you don't.

What are some obstacles, roadblocks, and opportunities?

5. “THE PAKULSKI TRANSFORMATION METHOD”

Phase 1: Foundation - this is like learning to walk correctly before you break into a jog.

P1 Targets: Become very familiar with what it feels like to be at end range joint positions and learn to contract the correct muscles from that position (lengthened).

Decrease inflammation/insulin resistance and improve gut health/digestion, sleep, stress, aerobic fitness, skill acquisition.

Phase 2: Optimization - this is the jog before the sprint.

P2 Targets: Building mileage and competency. Ascending quality AND quantity of training, enhanced recovery, dialing in nutrition and digestion in parallel to training volume.

Phase 3: Performance - this is the sprint phase.

P3 Targets: Full out training and recovery optimized. This is about pushing hard. Your ability to last and produce quality results in this phase will depend on the preparation in previous phases. Lay a strong groundwork before jumping in. Anyone can jump into this phase at any time but results depend on your ability to do this phase over time without getting injured or overtrained.

Getting to this level should take 3-6 months.

_____

Does the above make sense to you?

Yes, I understand

6. HUMAN OPTIMIZATION SCORECARD

Together we will assess and progress the following 10 areas over time.

Each of these areas is vital to your thriving as a human, as an athlete, and as a leader in your home/community:

1. Lifestyle
2. Stress
3. Sleep
4. Nutrition
5. Supplements
6. Training
7. Cardio
8. Mobility
9 Mindset
10. Relationships/Human Connection

Each week on your check-in form you will be asked to rate yourself on a scale of 1-10 in each of these areas (1 = Failing, 10 = Transforming/ Exceptional).

_____

Are you clear on the above?

Yes, I understand

7. COACH DELIVERABLES

To be completed by your coach.

As your coach I commit to:

Ensuring you receive weekly personalized workouts

Ensuring you always have an up-to-date personalized nutrition plan

Ensuring to set and update your "Daily Top 5" high impact habits over time

Making time for weekly 1:1 coaching calls with you to keep us connected and on track

To reply to your communications within 24 hours at the latest, without fail.

CONFIRMING OUR UNDERSTANDING AND COMMITMENT TO THIS PROCESS AND TO EACHOTHER

Client Signature

Clear

Coach Signature

Clear

If you are human, leave this field blank.

Muscle Intelligence Coaching

GENERAL NOTES

Open with outcome of the call:

1. GOAL SETTING

Set Desired End Goal:

UNDERSTANDING EXPECTATIONS

3. EXPECTATIONS

4. UNDERSTAND THE GAP BETWEEN WHERE YOU ARE NOW AND WHERE YOU WANT TO BE

5. “THE PAKULSKI TRANSFORMATION METHOD”

6. HUMAN OPTIMIZATION SCORECARD

7. COACH DELIVERABLES

CONFIRMING OUR UNDERSTANDING AND COMMITMENT TO THIS PROCESS AND TO EACHOTHER

Muscle Intelligence Coaching

GENERAL NOTES arrowup6

Open with outcome of the call:

1. GOAL SETTING

Set Desired End Goal:

UNDERSTANDING EXPECTATIONS

3. EXPECTATIONS

4. UNDERSTAND THE GAP BETWEEN WHERE YOU ARE NOW AND WHERE YOU WANT TO BE

5. “THE PAKULSKI TRANSFORMATION METHOD”

6. HUMAN OPTIMIZATION SCORECARD

7. COACH DELIVERABLES

CONFIRMING OUR UNDERSTANDING AND COMMITMENT TO THIS PROCESS AND TO EACHOTHER

GENERAL NOTES