2026 Edition

Your Fitness Blueprint

A personalized workout and nutrition plan built for your goals, your body, and your life.

Created by Dr. Johnathan Hines | ISSA Certified Personal Trainer, Nutritionist & Weight Management Specialist
Step 1 of 11
⚠️ Safety First
Before we begin, we need to make sure exercise is safe for you right now. Please answer honestly.

1. Has a doctor ever said you have a heart condition and recommended only medically supervised activity?

2. Do you experience chest pain during physical activity or at rest?

3. Do you lose balance due to dizziness, or have you ever lost consciousness?

4. Do you have a bone or joint problem that could be worsened by physical activity?

5. Are you currently taking prescription medication for blood pressure or a heart condition?

🏥

Medical Clearance Required

Based on your answers, we recommend you consult with a physician before beginning any exercise program.

Before You Continue

Your safety is our priority. Please:

  • Schedule a check-up with your doctor
  • Discuss your plans to begin an exercise program
  • Obtain written clearance for physical activity
  • Ask about any exercise modifications you may need
Let's Start With You
Basic information to personalize your plan

Your personalized PDF will be sent here

Your Body Metrics
These numbers help us calculate your needs

in pounds (lbs)

Leave blank if maintaining

feet and inches

Optional Measurements
Track your progress year over year
What Are Your Goals?
Select ALL that apply. Most people have multiple goals.
What Drives You?
Select ALL that motivate you. Be honest.
1 - "Maybe someday" 10 - "Nothing will stop me"
7/10
Your WHY
This is the most important question. Take a moment.

"Dig deeper. WHY does this really matter to you? What happens if nothing changes? Who are you doing this for? What will you feel when you succeed?"

This will be printed in your PDF as a personal reminder

Your Experience & Lifestyle
This helps us set the right intensity
1 - Zen 10 - Overwhelmed
5/10
Training Preferences
Let's build a schedule that works for you
2 days 6 days
4 days
Nutrition & Barriers
The other pieces of the puzzle
2 meals 6 meals
4 meals
4 hours 10 hours
7 hours
Mindset & Encouragement
Your mental game matters. How would you like your encouragement?
Almost Done!
Review the disclaimer and get your personalized plan

⚠️ Health & Fitness Disclaimer

This plan is for informational purposes only. Always consult your physician before beginning any exercise program, especially if you have heart disease, diabetes, bone/joint problems, or any chronic condition.

By proceeding, you acknowledge that Dr. Hines Inc. is not liable for any injuries or adverse effects. You are responsible for your own health decisions.

Credentials: ISSA Certified Personal Trainer, Nutritionist & Weight Management Specialist.

🎯
Your Blueprint is Ready!
Your personalized Phase 1: Adaptation Blueprint has been created

🚀 What Comes Next?

You now have your 4-Week Adaptation Phase. This is your foundation. But the real transformation happens in Phase 2: The 90-Day Transformation.

Book a free 15-minute Blueprint Review Call with Dr. Hines to:

  • Review your personalized plan
  • Address your specific barriers
  • Unlock your Phase 2 protocol
  • Discuss coaching options (if it's a fit)
📞 Book Your Free Call

Questions? Email us at info@drhinesinc.com

© 2026 Dr. Hines Inc. | Broken Arrow, Oklahoma

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