Coaching Intake — AI Coach

Built for fat loss, muscle gain, or both Every plan is checked before it is sent Built around your injuries and allergies Uses the food you already cook Rebuilt every week from your check-in Built for fat loss, muscle gain, or both Every plan is checked before it is sent Built around your injuries and allergies Uses the food you already cook Rebuilt every week from your check-in

Coaching intake

Let’s build your plan.

A few questions about your body, your food and your week. Then we build your plan around your answers.

About 10 minutes

Private and secure

Plan in your inbox within the hour

Section 1 of 7

14%

Personal

Required Needed to build your plan Optional Every one you add makes your plan more accurate

Section 1 of 7

About you

The basics, so we know who the plan is for.

Full Name Required Please enter your name.

Email Address Required Valid email required.

Country of Residence Required Used to build your meal plan around foods you can actually buy and eat. Please enter your country.

What kind of food do you eat most at home? Optional Pick one from the list or type your own — anything at all, this list is only a shortcut. This is what your meals get built from, so your plan tastes like your own kitchen instead of someone else’s.

Age Required Age required (16–80).

Biological Sex Required Used for hormone and calorie calculations only.

Male Female

Please select one.

Height (cm) Required Height required.

Current Weight (kg) Required Weight required.

Waist (cm) Optional At your navel, tape snug but not squeezing, after breathing out. Do it the same way every time. The scale stalls when you gain muscle while losing fat. Your waist doesn’t — it’s how we tell real progress from a plateau.

Goal Weight (kg) Optional Lets Kai set realistic week-by-week milestones toward your target.

Body Type Optional Pick what best describes you naturally, before any training. Shapes how Kai sets your calories and training for your build.

Ectomorph — naturally slim, hard to gain weight Mesomorph — athletic build, responds well to training Endomorph — gains fat easily, slower metabolism Not sure

Optional: Upload Body Photos for Visual Analysis Kai analyses your posture and body composition from photos to add personalised corrective exercises to your plan. Not required — skip if you prefer.

Males: Shirtless upper body, standing straight in good lighting. Front view first, then side view.

Females: Sports bra and leggings or form-fitting clothes so posture is clearly visible. Standing straight in good lighting. Front view first, then side view.

Front View

Tap to upload

Side View

Tap to upload

I understand my photos will be processed by Kai to personalise my coaching plan and stored securely for the duration of my 12-week program.

I’m happy for my progress photos to be used anonymously (with my permission) as part of Kai’s coaching testimonials in the future.

Section 2 of 7

Your goal

Be honest. The plan works best when the goal is real.

Primary Goal Required Select all that apply — you can combine goals (e.g. lose fat AND build muscle).

Fat loss Muscle gain Maintenance Endurance Strength Want to lose fat and build muscle? Tick both — that is exactly what the plan is built to do.

Please select at least one goal.

Why now? What’s changed? Optional A specific answer here is what turns a generic plan into yours.

Your biggest obstacle right now? Optional Work stress, travel, kids, injury, time — be specific. Kai builds your plan around this so real life doesn’t derail it.

What hasn’t worked before? Optional Which diets? How long? What happened? Tells Kai what to avoid — so you don’t repeat a plan that already failed you.

Section 3 of 7

Your training

Your workouts fit what you can do, where you can do it, and how long you have.

Training Experience Required

Beginner (<1yr) Intermediate (1–3yr) Advanced (3yr+)

Please select experience level.

Training Days Per Week Required Required.

Session Duration (minutes) Required Required.

What time do you usually train? Required Your pre- and post-workout meals are timed around this — it changes your entire meal schedule.

Early Morning (5–8 AM) Late Morning (9–11 AM) Lunchtime (12–2 PM) Afternoon (3–5 PM) Evening (6–9 PM) Varies

Please select your training time.

Equipment Access Required

Full Gym Home Gym Dumbbells Only Bodyweight Only

Please select equipment.

Preferred Training Style Optional Kai leans your workouts toward styles you enjoy, so you stick with them.

Weightlifting HIIT Yoga / Mobility Running Sports Swimming

Exercises You Avoid Optional Kai swaps these out.

Exercises you love or want to learn Optional Moves you enjoy, and anything you want to work towards. Kai includes more of these — or shows you the safe way to build up to it.

Section 4 of 7

Health and injuries

This part keeps you safe. Injuries change how the whole plan is built.

Current Injuries Optional Anything that affects how you train right now. Kai works around it and keeps your plan safe.

Past Injuries Optional Even healed injuries change which exercises are right for you.

Joint Pain Areas Optional Select all that apply. Kai avoids movements that aggravate these.

Knees Lower Back Shoulders Hips Ankles Neck None

Medical Conditions Optional Diagnosed conditions affecting metabolism, energy or training. Kai adjusts your calories and training to fit them.

Current Medications Optional Many affect appetite, energy and calorie needs. Kept private.

Specific Health Concerns Optional Select all that apply — these are safety flags for your plan.

History of Eating Disorder Heart Condition High Blood Pressure Diabetes / Pre-Diabetes Thyroid Issues PCOS / Hormonal Issues Currently Pregnant Breastfeeding / Nursing None of the above

Upload a Blood / Lab Report Optional PDF or a clear photo of a recent blood test. Kai reads your levels — iron, vitamin D, B12, thyroid, blood sugar and more. Kai shapes your diet and supplements around your real biology — and only suggests supplements you actually need.

Tap to upload a PDF or photo

This is not a medical diagnosis. Kai gives general nutrition and lifestyle guidance only. Always show your results to your doctor — they have the final say.

I understand Kai will read my report to personalise my plan, and that this is wellness guidance, not medical advice.

Section 5 of 7

How you eat

The best meal plan is one you will actually follow. Tell us how you really eat.

Dietary Preference Required

No Restriction Vegetarian + eggs Vegetarian Vegan Other

Please select dietary preference.

A typical day of eating right now? Optional Morning to night, honestly. Kai builds your plan around your real food — not a diet you’ll quit.

Which foods do you want in your plan? Optional Everything you actually eat and enjoy — proteins, grains, vegetables, fruit, dishes you want to keep. Your plan is built from this list. Leave it blank and we’ll choose for you — and you’ll need to eat what we pick.

Food Allergies / Intolerances Optional Kai never puts these in your plan.

Foods You Won’t Eat Optional Kai never puts these in your plan.

Meals Per Day Optional

2 3 4 5+

Cooking Ability Optional

Basic Moderate Good Cook

Meal Prep Style Optional

Cook Fresh Daily Batch Prep Weekly Mix of Both

Current Snacks Optional What do you usually snack on between meals?

Snack Preference Optional What kind of snack would you actually want in your plan?

Biggest Nutrition Challenge Optional Kai designs around your weak spot so it stops sabotaging you.

Current Supplements Optional

Worth knowing before you submit

On a vegetarian diet without a protein powder, hitting your protein target costs roughly 700 extra calories a day — mostly fat, because vegetarian protein sources carry far more fat and calories per gram of protein.

The easiest fixes are whey protein, or adding eggs. If you’d rather not, that’s completely fine — we’ll build the best plan we can and tell you honestly what protein number we can actually reach on your calories.

Section 6 of 7

Sleep and stress

Sleep and stress decide whether a plan works. They go into the maths.

Job / Daily Activity Type Required

Desk / Office Standing / Teaching Field / Active Manual Labour Mixed

Please select job type.

Daily Activity Level (outside the gym) Required Be honest — it’s the biggest factor in getting your calories right.

Sedentary — mostly sitting all day, little movement Lightly Active — some walking, light movement during the day Moderately Active — on your feet often, active job or lifestyle Very Active — physically demanding job or very high daily movement

Please select your activity level.

Current Daily Steps Optional Roughly how many steps do you average now? Check your phone’s health app if you’re not sure — a guess is fine. Kai sets your step target from where you actually are, not a generic number you’d quit in a week.

Under 4,000 — mostly indoors, very little walking 4,000–7,000 — some walking most days 7,000–10,000 — on my feet a fair bit Over 10,000 — I walk a lot already Not sure

What time do you usually wake up? Optional So your meals sit around your real day, not a generic 7am start. Example: 06:45.

What time do you usually go to sleep? Optional Your last meal is timed against this, whatever shift you work. Example: 23:00.

What time do you usually eat your last meal of the day? Optional Be honest, late snacks included. It is one of the few timing changes that really works. Example: 21:30.

Average Sleep Hours Optional

3h10h

7.0h

Sleep Quality Optional

PoorExcellent

6/10

Average Stress Level Optional High stress changes how your body holds fat — Kai accounts for it.

Very LowVery High

5/10

Alcohol Optional

None Occasional Regular

Units Per Week Optional

Smoking Optional

Non-smoker Current Smoker Ex-smoker

Section 7 of 7 — Final Step

Your plan is ready

Check your answers, then pay once — $97 for the full 12 weeks. Your plan lands in your inbox a few minutes later.

Personalised meal plan

Workout schedule

Exact macro targets

12-week roadmap

Weekly check-ins

In inbox in ~2 min

Anything else we should know? Optional Anything you add here, Kai works into your plan.

Payment confirmed. You’re in.

Your 12-week Kai program is now active. Your personalised plan is being built right now and will be in your inbox within the next few minutes.

Check your inbox shortly.

Nothing arrived? Check spam, or email coach@herbandaura.com