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Where are you currently in your health journey?

Just Getting Started: You’re ready to finally build consistency, learn what works for your body, and take the guesswork out of nutrition and fitness.

Optimizing Performance: You’ve already built a strong base — now you want to refine, measure, and master your approach for leaner, stronger, and more sustainable results.

1A. When working with a structured health and fitness program, how do you typically engage?

I communicate regularly, share data, and collaborate on adjustments

I check in consistently but mostly follow the plan as written

I follow directions but rarely communicate about challenges

I struggle to stay engaged when life gets busy

2A. When travel, social events, or unexpected stress come up, how do you adapt your plan?

I proactively plan with my coach or adjust my nutrition/training strategy ahead of time

I make small on-the-fly changes to maintain progress

I try to stay consistent but often lose structure for a few days

I fall off completely and restart when things settle down

3A. How open are you to feedback and adjustment from your coach or peers?

Very open — I value feedback and implement changes quickly

Open — I consider feedback but sometimes take time to apply it

Neutral — I tend to stick with what’s comfortable

Resistant — I prefer to rely on my own judgment

4A. When your results slow down despite consistent effort, what do you do?

I collaborate with my coach to identify the cause and test new strategies

I troubleshoot on my own first, then ask for help if needed

I get frustrated and start tweaking too many things at once

I assume it’s not working and switch approaches entirely

5A. How consistent have you been with your full plan — training, nutrition, and recovery — over the past few months?

Extremely consistent — I hit my targets 90%+ of the time and adjust proactively when needed

Very consistent — I stay on track but sometimes let recovery or meal prep slide

Fairly consistent — I complete most workouts but occasionally drift off plan when life gets full

Somewhat consistent — I follow through in phases but struggle to stay locked in long-term

6A. When your energy, time, or schedule changes, how well do you adapt your plan?

I always have “plan B” versions — shorter sessions or quick nutrition swaps that keep progress steady

I usually adjust well but still lose some structure during stressful weeks

I tend to push through as-is, even when recovery or time is limited

I don’t have a clear backup plan, so things often stall when life gets busy

7A. How intentional are you about recovery, rest, and deloads to support long-term progress?

Highly intentional — I schedule recovery, track energy, and plan deloads or lighter weeks before I need them

Fairly intentional — I recover when I feel fatigued but don’t always plan for it

Somewhat reactive — I push until I feel drained, then rest for a few days

Not very intentional — I rarely plan recovery unless I’m forced to take a break

8A. When progress slows or motivation dips, how do you respond?

I review my data, discuss adjustments with my coach, and refine my plan

I stay consistent but mentally struggle until momentum returns 2

I make changes on my own and hope it works

I tend to coast or focus less until I “feel ready” again

9A. How confident are you in adjusting your nutrition for different training phases (fat loss, maintenance, muscle gain)?

Very confident — I can manipulate calories, macros, and timing to match my phase

Fairly confident — I understand the concept but rely on general adjustments

Somewhat unsure — I eat the same way regardless of phase

Not confident — I find nutrition periodization confusing or overwhelming

10A. How do you approach fueling and recovery around training sessions?

I plan meals strategically pre/post workout to optimize performance and recovery

I’m mindful of timing but not always consistent

I often eat based on convenience or hunger rather than structure

I rarely think about nutrient timing specifically

11A. How do you handle nutrition during travel, social events, or unpredictable days?

I plan ahead, make smart swaps, and hit key nutrition targets flexibly

I do fairly well but sometimes under fuel or overeat

I struggle to stay balanced and often “reset” afterward

I typically abandon structure completely until I’m back home or in routine

12A. How often do you review or adjust your nutrition strategy based on results or feedback?

Every 4–6 weeks using performance data, progress photos, or metrics

Occasionally, when I notice progress stalling

Rarely — I stick with the same plan even if results plateau

Never — I rely mostly on habit and intuition

13A. How confident are you in optimizing your training for your current body and recovery needs?

Very confident — I adjust volume, intensity, and movement selection based on data and recovery feedback

Fairly confident — I make adjustments when something feels off but could be more structured

Somewhat unsure — I mostly stick to my plan even when fatigue or soreness builds

Not confident — I struggle to know how to adapt my training safely or effectively

14A. How do you approach strength training as you age or face joint/mobility challenges?

I prioritize form, tempo, and recovery to protect joints while maintaining or building muscle

I’m aware of limitations but sometimes push through discomfort

I often modify or skip lifts when pain flares up, but without a clear plan

I avoid certain movements altogether out of fear of injury

15A. How confident are you in analyzing your training data and using it to improve performance or body composition results?

Highly confident — I regularly review data (volume, recovery, strength trends) and use it to adjust load, intensity, and rest to optimize results.

Fairly confident — I track key data points but don’t always know how to interpret or apply them effectively.

Somewhat unsure — I collect data (weights, reps, steps, calories, etc.) but rarely use it to change my plan.

Not confident — I don’t analyze my data or understand how it connects to my performance or body composition.

16A. How would you describe your long-term approach to training?

Sustainable and strategic — I train for longevity, strength, and vitality, not just aesthetics

Focused but sometimes inconsistent when goals shift

Cyclical — I train intensely for a while, then take long breaks

Short-term — I train mostly for quick goals or seasonal motivation

1. When you commit to a fitness goal, what typically happens?

I follow through consistently without needing external support

I follow through most of the time but occasionally slip

I start strong but lose momentum without accountability

I rarely follow through without someone checking in on me

2. After missing workouts or eating off-plan for a few days, you typically:

Get back on track within 24 hours

Get back on track within 2-3 days

Take a week or more to restart

Struggle to restart without help

3. When life gets stressful (work deadlines, family issues, travel), your healthy habits:

Stay mostly intact with minor adjustments

Slip but I can maintain some basics

Completely fall apart until stress passes

Were never consistent enough to notice

4. Your support system for health and fitness consists of:

Active partners/friends who join me or cheer me on

Some encouragement but no active participation

People who don't understand or are neutral

People who actively sabotage or criticize my efforts

5. Over the past 6 months, you've maintained a regular exercise routine:

80-100% of planned workouts completed

60-79% of planned workouts completed

40-59% of planned workouts completed

Less than 40% or no routine at all

6. Your healthy eating consistency looks like:

Prepared meals align with goals 6-7 days/week

Eating well 4-5 days/week

Good days and bad days about equally split

More off-plan days than on-plan days

7. How often do you find yourself "starting over" with fitness?

Haven't needed to restart in over a year

Once or twice per year

Every 2-3 months

Monthly or more frequently

8. When you're tired after work, you:

Still complete planned workouts 80%+ of the time

Complete planned workouts 50% of the time

Usually skip and promise to do better tomorrow

Haven't planned workouts so there's nothing to skip

9. Right now, how many hours per week can you realistically dedicate to your health?

5+ hours - this is a top priority

3-4 hours - I can make consistent time

1-2 hours - I need efficient solutions

Less than 1 hour - I'm overwhelmed already

10. When planning meals for your goals, you:

Know exactly what/how much to eat and execute it

Have good ideas but struggle with portions or consistency

Feel confused about conflicting information

Have no idea where to start

11. How confident are you about the nutrition needed to build muscle?

Very confident — I know exactly what’s required and can apply it consistently

Fairly confident — I understand the basics but sometimes miss the mark

Somewhat unsure — I’m not confident I’m eating what I need to support muscle gain

Not confident — I don’t feel clear on how to eat for muscle growth

12. Your current eating supports your fitness goals:

Yes - I'm seeing consistent progress

Mostly - but results are slower than expected

Sometimes - it's hit or miss

No - my eating sabotages my efforts

13. Your biggest nutrition challenge is:

Fine-tuning for faster results

Staying consistent when life gets busy

Understanding what actually works for my body

Everything feels overwhelming

14. Your confidence in your workout plan for body recomposition is:

High - I know exactly what I'm doing and see results

Moderate - I have a plan but question if it's optimal

Low - I'm just guessing what might work

None - I don't have a plan

15. For fat loss while maintaining muscle, the most important factor is:

Progressive strength training with adequate protein

Cardio to burn maximum calories

High-intensity interval training only

I honestly don't know

16. Your current approach to exercise:

Follows a structured program aligned with my goals

Includes regular exercise but no specific program

Random workouts when motivated

Little to no regular exercise

17. You track your fitness progress through:

Multiple metrics (strength, measurements, photos, etc.)

Basic tracking (weight or how clothes fit)

How I feel day to day

I don't track anything