Contest Prep Close-Out Questionnaire

Your Name *

Routine, Lifestyle, Recovery

day Current posing?

Current wake-up and bedtimes (generally). How consistent are these times? *

Do you routinely wake up at night? If so, is there a consistent reason? *

Are you taking anything currently that aides in sleep quality? *

Describe your overall sleep quality for the past week or so *

Do you anticipate any events or schedule changes/interruptions during prep close-out? *

Big picture: 5 weeks out, how do you feel mentally and physically? Overly strained or with more to give? *

Food, Fluid, and Nutrients

Macro-based clients! This is the time to implement a set meal plan, if you don't already have one. I can make this or you can, but if you make it - spell out here and let me vet it. Include foods, portions, and per meal and total macros please

Meal plan clients! If you have any meals that are wearing thin (sick of 'em), now is the time to change it - let me know here and we'll get working on alternatives

How consistent is your meal timing day-to-day right now? *

Current daily water intake (or "unsure" if not closely tracked) *

How carefully do you track sodium? *I don't (salt to taste or not at all)I add a specific amount to certain mealsI know my daily total because I track it all

How carefully do you track potassium? *I don'tI know my daily total because I track it all

Do you use any electrolyte supplements currently? If so please list which ones and frequency *

Are you taking any medications that can have impacts on or be impacted by sodium/potassium changes? (blood pressure meds, diuretics) *

Zoom out a bit: how is digestive performance and regularity right now overall? *

Training, Cardio, and Output

Describe your overall training performance in 5 words (or use more - but make it memorable!) *

Are you highly motivated to train? *

Some people prefer higher cardio amounts vs. reduced food - how do you feel about this? *

Primary mode(s) of cardio you're doing now and why those modes? *

Do you track your heart rate during cardio? If so, where does it sit on average and what is measuring it? (machine, watch, ring, chest strap, etc) *

How frequently are you practicing posing? *

What's your overall level of confidence with your posing? *

Do you feel good about your posing endurance (ability to hold poses for longer)? *

Do you ever experience cramping while you're posing? *

Show Logistics

Are you sleeping in your own bed for this show or travelling? If travelling, provide details (how far, what day you're travelling, accommodations at show city) *

How far are you staying from the venue? *

Confirm at least mini-fridge and microwave access where you're staying *

• Confirmed
• Will confirm ASAP

Who (if anyone) will be at the show with you? *

Do you need a packing list for show day? *--- Select Choice ---Yes pleaseI've got it handled!

Check all boxes that have been handled or addressed already:

• Organization membership card secured (or not needed)
• Show registration
• Tanning
• Hair/makeup (guys leave unchecked)
• Suit
• Hotel/accommodations booked (or not needed)
• Posing music uploaded (or not needed)

How comfortable are you with expectations for peak week and show day? Outside of results, what are you most nervous/concerned about?Very comfortable, have done this beforeI have some idea but I'm prepared to be surprised and adaptI have no clue, lordy please help

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