Performance Assessment

Section 01 — Essentials

Let's start with the basics

Email address

Please enter a valid email address.

First name

Required.

Last name

Required.

Mobile number

Country code

Number

Please enter your mobile number.

Country

Please select your country.

Time zone

Please select your time zone.

Date of birth

Please enter your date of birth.

Unit system

Metric (kg, cm)

Imperial (lbs, ft/in)

Please select a unit system.

Height (cm)

Required.

Current weight (kg)

Required.

Ideal weight (optional)

Body fat % (optional)

Do you have a body weight scale?

Yes

Please select an option.

Do you have a food scale?

Yes

Please select an option.

Do you use a tracking device? (Apple Watch, Fitbit, etc.)

Yes

Please select an option.

Activity level

Sedentary (little or no exercise)

Light (1–3 days/week)

Moderate (3–5 days/week)

Active (6–7 days/week)

Very Active (hard exercise daily)

Please select your activity level.

Section 02 — Starting Point

Where are you today?

Help us understand what led you here and what you actually want.

Why now? What changed?

Please provide more detail (min 10 characters).

What have you tried before? What happened?

Please provide more detail (min 10 characters).

Have you ever had visible abs in your adult life?

Yes

Please select an option.

How many years ago?

What do you want to see in the mirror 90 days from now?

Please provide more detail.

What does 12 months of real progress look like?

Please provide more detail.

If nothing changes, what is the real cost?

Health, energy, relationships, confidence — what are you actually losing?

Please provide more detail.

Section 03 — Psychology

Your mental patterns

Understanding your psychological profile is as important as your physical data.

Which statements describe you? (select all that apply)

✓

I know what to do, I just don't do it

✓

I've tried everything

✓

I need to believe it's possible for me

✓

I follow until I see results, then I stop

✓

I want it, but I'm not sure I can commit

✓

I don't know what to do, I need help

Please select at least one.

Ability to follow a structured system (1–5)

Please select a rating.

Stress patterns (select all that apply)

How does stress show up in your life?

✓

Random spikes

✓

Consistent pressure

✓

Seasonal

✓

Low stress

Please select at least one.

What is your biggest mental block around this?

Please provide more detail.

How do you feel when you look in the mirror?

Please provide more detail.

Describe the version of yourself you want to become

Please provide more detail.

Section 04 — Lifestyle Architecture

How your life is structured

Describe a typical weekday

Walk us through from wake-up to sleep — meals, work, travel, training.

Please provide more detail.

Work hours per week

Under 40

40–50

50–60

60+

Please select an option.

Flights in the last 6 months

Please enter a number.

Do you regularly cross time zones?

Yes

Please select an option.

Average sleep hours

Under 5 hours

5–6 hours

6–7 hours

7–8 hours

8+ hours

Please select an option.

Do you wake up rested?

Yes

Please select an option.

Business meals / client dinners per week

Time available for training and food prep

Please provide more detail.

Do you have help with food preparation?

Yes

Describe the help you have

Section 05 — Training Habits

Your movement patterns

Training days per week

None

1–2x

3–4x

4–5x

5–6x

Daily

Please select an option.

Describe your training style

Please provide more detail.

Steps per day (estimate)

Under 5,000

5,000–7,000

7,000–10,000

10,000–15,000

15,000+

Please select an option.

Preferred training location

Gym

Home

No preference / None

Please select an option.

Injuries or limitations

Required.

Section 06 — Nutrition & Eating

Your relationship with food

Eating structure

How structured are your eating patterns and meal timing?

No structure — I eat whenever

Some — loosely structured

Consistent — mostly on schedule

Strict — planned and tracked

Please select an option.

Understanding of calories & protein

No understanding

Some understanding

Yes, I understand the basics

Deep understanding

Please select an option.

Describe a complete typical day of eating

Include breakfast, lunch, dinner, snacks, drinks. Include rough quantities where possible.

Please provide more detail.

Supplements

Required.

Foods that would be hard to give up

Required.

Foods you dislike or won't eat

Required.

Coffees per day

Sugar cravings (1–10)

Please select a rating.

Late-night hunger (1–10)

Please select a rating.

Do you eat from stress or boredom?

Required.

Alcohol frequency and quantity

Required.

Willing to reduce or restructure alcohol?

Yes

Only temporarily

Please select an option.

Section 07 — Health & Internal Signals

Your body's current state

Medical conditions or medications

Required.

Energy levels

High — consistently energised

Moderate — adequate most days

Low — regularly fatigued

Fatigue spikes — crashes after meals or mid-afternoon

Please select an option.

Caffeine dependence

Yes — I can't function without it

No — I drink it but don't depend on it

Please select an option.

Digestive issues or irregular hunger

Required.

Section 08 — Barriers & Patterns

What has stopped you before

What has specifically failed in your past attempts?

Required.

Your top 3 obstacles right now

Required.

One behaviour, if changed, would change everything

What is the single habit that, if addressed, would have the biggest cascading effect?

Required.

Section 09 — Strategic Preferences

How you work best

Structure preference

Flexible framework — I adapt based on context

Fixed structure — I follow a precise plan

Please select an option.

Decision-making style

Act quickly once I trust the process

Investigate deeply before committing

Tend to delay and second-guess

Need full clarity before committing

Please select an option.

Importance of privacy throughout this journey

Do you want this to be public, private, or completely incognito? Elaborate.

Required.

Section 10 — Commitment & Investment

Your readiness

Commitment level

10/10 — non-negotiable

8/10 — ready to execute

6/10 — interested but not fully committed

Below 6 — still considering

Please select an option.

Start timeline

Immediately

Within 2 weeks

Next month

Please select an option.

Investment expectation (12 months of private coaching)

Under €5,000

€5,000 – €8,000

€8,000 – €12,000

€12,000 – €15,000

€20,000+

Please select an option.

What makes it worth investing in?

Please provide more detail.

What do you expect from me (your coach)?

Please provide more detail.

What do you expect from yourself?

Please provide more detail.

Section 11 — Final Thoughts

Almost done

We are trying not to suck at this. One last section.

Rate your experience filling out this form

Please rate your experience.

Any feedback on the form? (optional)

Anything else I should know?

Required.

Will you show up for the consultation call if approved?

Yes — I confirm I will show up

Please confirm you will show up.

I give my explicit consent for ShredTech (Human Due Diligence Lda) to collect and process my health and biometric data — including body weight, body fat percentage, muscle mass, and wearable device data — for the purpose of delivering personalised coaching. I understand I can withdraw this consent at any time by emailing nuno@shredtech.health. I've read and agree to the Privacy Policy and Terms of Service.

You must give consent to submit your application.

Performance Assessment

Let's start with the basics

Where are you today?

Your mental patterns

How your life is structured

Your movement patterns

Your relationship with food

Your body's current state

What has stopped you before

How you work best

Your readiness

Almost done

Application received.