Booklets Archives - Wild Raven Endurance Coaching

Pick 3 nutrition guidance

kristina folcik — Sat, 22 Mar 2025 16:34:28 +0000

This simple document explains macros and basic nutrition concepts. After answering a few questions I will create a “pick 3” plan for you with suggestions on 3 meals and 2 snacks a day. I will modify it based on your nutritional needs. You will have food options from the 3 macros (carbohydrates, protein and fats) to mix and match. This is not a structured meal plan but instead guidance on choosing healthy food options for your meals and snacks.

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Name

First

Last

date of birth

Please describe your typical week of training

What type of strength equipment do you have access to? Click to the left of the label if you can't see the check boxes

Please check all that apply. If selecting other please specify under fitness goals

Are you beginner, intermediate or advanced

Please describe your fitness goals

Please list any medications or medical issues that may affect your training

Please describe sources of stress or PTSD that may affect your training. Fill in N/A if this does not pertain to you

Activities & Programs Registering For. If you can't see the boxes click to the left of the label

Please select all that apply

Your Email

Phone

Permission & Agreement

I agree and give my permission

GENERAL RELEASE OF LIABILITY
Rockhopper Races, LLC
I hereby contract Kristina Folcik of Wild Raven Endurance Coaching (Rockhopper Races LLC), as my personal running coach. I agree to pay the agreed upon fee due on the same day of every month for coaching services as agreed upon or guidance. I understand that ALL services I require are to be billed and paid for up front before I receive said services.
WAIVER AND RELEASE FROM LIABILITY
In consideration of Rockhopper Races LLC/Wild Raven Endurance Coaching for the purposes of improving my fitness, I hereby attest that I am in good health, that my statements in the attached Initial Consultations are accurate to the best of my knowledge, and that my physical condition has been verified by a licensed medical doctor. I fully understand the risk inherent in such a fitness/running program and accept for myself, my heirs, and my personal representatives full responsibility for personal bodily injury, death, or property losses that may occur as a result of my being a part of this program or engaging in training sessions. I hereby indemnify and save and hold harmless my coach Kristina Folcik and Rockhopper Races LLC from any loss, liability, damage and cost I may incur due to my participation in this program. I have read and voluntarily signed this waiver and release from liability, and further agree that no oral representations, statements or inducements apart from the foregoing written agreement have been made.
By accepting these terms I agree to the above Contract and Release from Liability.
If you have any questions, please feel free to contact Coach Kristina Folcik via the website or by email at coaching@kristinafolcik.com
Please retain a copy of this Waiver and Release for your own records.

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Crew and Pacer Handbook

kristina folcik — Fri, 07 Jun 2024 14:16:58 +0000

Are you looking for a seamless and simple way to make sure you and your crew/pacers are ready for race day? This booklet includes all that you need to know from who pays for what, spreadsheets, important information your crew should have and more! Take the guess work out of preparing for your race with this simple handbook which will make you and your crew look like pros at your race!

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