Discover Your Optimal Fitness Blueprint

Personality · Energy · Brain · Hormones · Movement — Personalized to YOU

Est. completion time: 8-10 minutes

Total questions: 36

This isn't a generic fitness quiz. This assessment combines five areas of science-backed research — personality, sleep chronotype, brain wiring, hormonal health, and movement preferences — to build a profile that's actually yours. Answer honestly. There are no right or wrong answers. The more truthful you are, the more useful your results.

Module 1: Personality

How your mind drives your behaviors

Instructions: Rate how well each statement describes you.

Scale: 1 = Strongly Disagree | 2 = Disagree | 3 = Neutral | 4 = Agree | 5 = Strongly Agree

1. I am outgoing and enjoy being around people.

2. I tend to be quiet and reserved in groups.

3. I am generally trusting and easy to get along with.

4. I can come across as cold or distant without meaning to.

5. I follow through on tasks and take my responsibilities seriously.

6. I tend to be disorganized or lose track of what I need to do.

7. I stay calm under pressure and bounce back quickly from setbacks.

8. I worry often or feel anxious about things I can't control.

9. I love learning new things and trying different approaches.

10. I prefer sticking to what I know rather than experimenting.

Module 2: Sleep Chronotype

When your body actually wants to perform

Instructions: Answer based on your NATURAL preference when you have no obligations (weekends, vacation, free days).

11. If completely free to choose, what time would you naturally wake up?

12. If completely free to choose, what time would you naturally go to sleep?

13. How easy is it for you to get up in the morning when nothing is forcing you?

Very easy

Fairly easy

Not very easy

Not at all easy

14. How alert do you feel in the first 30 minutes after waking?

Sharp and ready

fairly alert

Foggy for a while

Barely functional

15. When do you feel your best — most focused, sharp, and capable?

Morning (before noon)

Early afternoon

Late afternoon/evening

Night (After 8PM)

16. How hungry are you within the first 30 minutes of waking?

Very hungry

Moderately hungry

Slightly hungry

Not hungry at all

17. If you have to wake up 2 hours earlier than usual, how does it affect your day?

Barely notice it

Mildly tired

Noticeably drained

Ruins my whole day

Module 3: Workout Preferences

How you actually want to move

Instructions: Rate agreement 1-5 OR choose the best option.

18. I feel most motivated to exercise when I'm around other people or in a group.

19. I prefer intense, challenging workouts that push me to my limit.

20. I enjoy steady, rhythmic activities like running, cycling, or swimming.

21. I thrive when I have a structured plan with clear goals and measurable progress.

22. I prefer variety and trying new types of movement rather than repeating the same routine.

23. My ideal workout environment is: (choose one)

Solo - gym or home, headphones in

small group classes or training

Team sports or competitive settings

Outdoor or nature-based activities

24. My ideal workout looks like: (choose one)

Short and intense (20-40mins), several times a week

Longer, moderate sessions (45-60+ min)

Flexible - depends on how I feel

25. What motivates you most in fitness? (select your top 2)

Physical changes (strength, body composition)

Mental clarity or stress relief

Social connection and accountability

Hitting specific performance goals

Module 4: Brain Type

How your brain is wired for behavior change

Instructions: Answer based on patterns you notice in yourself — not what you wish were true.

Scale: 1 = Never/Rarely | 2 = Sometimes | 3 = Often | 4 = Almost Always

26. I know exactly what I should do (eat well, work out, sleep) but struggle to actually start.

Never/Rarely

Sometimes

Often

Almost Always

27. I lose interest in a routine after a few weeks, even when it's working.

Never/Rarely

Sometimes

Often

Almost Always

27. I lose interest in a routine after a few weeks, even when it's working. (copy)

Never/Rarely

Sometimes

Often

Almost Always

28. My eating is usually fine until I'm stressed, bored, or emotional — then it goes sideways.

Never/Rarely

Sometimes

Often

Almost Always

29. When I'm genuinely interested in something, I can focus on it intensely for hours — but I can't always switch that focus on.

Never/Rarely

Sometimes

Often

Almost Always

30. I've been told (or know) I have ADHD, ADD, autism, dyslexia, or another neurodivergent condition.

Yes, diagnosed

I suspect I might but have never been diagnosed

I've wondered about it but probably not

31. I do much better when someone is counting on me or checking in — accountability makes or breaks my consistency.

Never/Rarely

Sometimes

Often

Almost Always

Module 5: Hormonal Screening

What your body might be working against

Instructions: Answer as honestly as you can. This helps identify if hormonal factors may be influencing your results.

32. Have you been diagnosed with or suspect any of the following? (select all that apply)

PCOS (Polycystic Ovary Syndrome)

Hypothyroidism or Hashimoto's

Estrogen dominance or hormonal imbalance

Low testosterone (diagnosed or suspected)

Insulin resistance or pre-diabetes

None of the above

33. How would you describe your energy levels throughout the day?

Consistent - I feel steady most of the day

One big crash, usually mid-afternoon

Unpredictable - I never know how I'll feel

Chronically low - tired most of the time

34. How does stress affect your body?

I handle stress well - minimal physical impact

I get tension, headaches, or poor sleep when stressed

Stress causes noticeable weight changes, cravings, or mood swings

Chronic stress feels like a permanent state for me

35. (For women only - men answer E) How would you describe your energy levels throughout the day?

A) Regular and predictable

B) Irregular but manageable

C) Significantly irregular, painful, or accompanied by major mood/energy shifts

D) I am in perimenopause, menopause, or post-menopause

E) Not applicable / I'm male

36. Are you currently working with a doctor, functional medicine provider, or telehealth service on hormonal health or using any prescribed peptides/hormone therapy?

Yes, actively

I've considered it but haven't started

Almost done!

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