Whether you're lifting weights, running errands, or sitting at your desk, your core strength matters! It supports your posture, protects your spine, and impacts every movement you make.
Take this 2-minute quiz to find out how strong your core really is — and get personalized tips to improve stability, reduce pain, and unlock full-body strength, plus free workout resources!
Take the quiz!
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How often do you train your core on purpose (not just during compound lifts)?
Your core is calling for attention — and you’re ready to answer the call.
You may be coming back from a sedentary lifestyle, injury, or simply haven’t trained the deeper stabilizing muscles yet.
Signs of Core Imbalance You Might Notice
Difficulty holding a 30–60 second plank without sagging
Tight hips or low back during everyday movements
Shallow breathing or poor posture when sitting
Struggling to balance with eyes closed or in single-leg stances
What does this mean?
This doesn’t mean you’re weak — it means your deep core muscles (like the transverse abdominis and pelvic floor) aren’t yet fully integrated with how you move and breathe.
Next Steps
Forget the flashy ab workouts for now — rebuilding your core starts with connection and stability.
Think of your body as a team — and your core is the captain. When it’s strong and stable, every movement feels easier and more fluid. That’s what you’re building toward.
Now is the perfect time to start that foundation.
Join me for a free 5-day Stronger to the Core Challenge!.
You’ll Get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
JOIN THE FREE 5-DAY STRONGER TO THE CORE CHALLENGE
You’ve done some solid work — and it shows. Your core is engaged in your training and life, but there’s still untapped potential.
Your Strengths
You’re consistent with movement and likely already strength train.
You’ve developed a basic level of core endurance.
You’re aware of form and interested in performance, not just aesthetics.
Common Challenges:
Relying on surface muscles like rectus abdominis (six-pack) vs deep stability
Occasional back fatigue or postural slouching
Limited core activation during functional or compound lifts
What does this mean?
You have the foundation, and now it’s about building more endurance, rotational strength, and breath integration. You might notice certain movements (like lunges, twisting, or loaded carries) feel okay — but not stable or confident.
This is your signal to shift from basic core exercises to intentional progressions.
Think of this phase as your transition into true functional core strength — where posture, power, and breath all work together.
With just a few intentional tweaks, your solid base will become your launch pad.
Join me for a free 5-day Stronger to the Core Challenge!
You’ll get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
JOIN THE FREE 5-DAY STRONGER TO THE CORE CHALLENGE
Your core is in a strong, functional place. You’ve built more than just endurance — you’ve built control, mobility, and performance. As someone in the Core Confident zone, you likely include varied core work in your training and are aware of how your breath and posture affect strength.
Your Strengths
Strong baseline of core endurance and control
Knowledge of breathwork, posture, and balance cues
Integration of core work into other training (strength, mobility, sports)
Next-Level Challenges:
Uneven strength between sides (left vs right)
Rotational power (e.g. medicine ball throws or kettlebell swings)
Dynamic or unstable environments (like Bosu or balance pads)
At this level, it’s not about doing more — it’s about doing smarter. Your challenge is to stay engaged, refine weaknesses, and continue evolving your training.
You’ve got a solid foundation. Now let’s take it to elite level.
Join me for a free 5-day Stronger to the Core Challenge!
You’ll get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
Join the free 5-Day Stronger to the Core Challenge
As an Everyday Athlete, your body knows how to move, stabilize, and perform without needing to overthink it. You’ve built the muscle, mind-body connection, and mechanics that make your core work with — not against — the rest of your system.
Your Strengths
Excellent posture, control, and breath awareness
Varied training that keeps your core reactive and responsive
Functional strength that transfers to real life
Your Next Evolution:
Higher complexity movement patterns (like windmills, flow drills)
Anti-rotation and reactive drills for athleticism
Core work under fatigue and chaotic conditions
You’re not training for a six-pack — you’re training for life. And it shows. Now is the time to push limits, explore new skills, and enjoy the strength you’ve built.
Join me for a free 5-day Stronger to the Core Challenge!
You’ll get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
Join the free 5-day Stronger to the Core Challenge!
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What's Standing in the Way of Your Fitness Results?
Take this 2 minute quiz to find out what’s really blocking your progress — and get personalized strategies to break through plateaus, boost motivation, and start seeing real results.
You’ll walk away with clear next steps (plus a free guide to help you take action right away!).
You’ve got a strong foundation in wellness habits! You’re consistent with your workouts and meals, prioritize high-quality sleep, manage stress effectively, and keep yourself well-hydrated.
You know how to balance all aspects of health, making you a wellness warrior.
Keep up the great work!
Your key Characteristics: - Exercise:Regular and balanced - Diet:Consistently healthy choices - Sleep:Deep and refreshing - Stress Management:Effective use of relaxation techniques - Hydration:Consistently drinking enough water
Next Steps:To continue optimizing your health, consider incorporating more advanced techniques like strength training variations, experimenting with nutrient timing, or exploring new stress management tools such as breathwork or mindfulness meditation.
My Recommendation: Check out my Goal Getting, Habit Stacking Ebookto help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
You’re aware of your wellness needs and make an effort to stay on track, but there’s room for improvement.
You try to exercise regularly and eat healthily, though your sleep and hydration might sometimes take a back seat. Stress can sometimes throw you off, but you’re working on it.
Your Key Characteristics: - Exercise: Regular but sometimes inconsistent - Diet:Generally healthy but with occasional slip-ups - Sleep: Adequate but not always restful - Stress Management:Some strategies in place, but stress occasionally overwhelms - Hydration: Attempts to stay hydrated but sometimes falls short
Next Steps:Focus on creating a more consistent routine that includes regular exercise, balanced meals, better sleep hygiene, and effective stress management. Small changes, like setting reminders to drink water or establishing a relaxing bedtime routine, can make a big difference.
My Recommendation: Check out my Goal Getting, Habit Stacking Ebook to help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
You’re on a journey to better health but may struggle with consistency. You’re likely aware of the importance of exercise and healthy eating, but other factors like sleep, stress, and hydration might be neglected.
You’re searching for the right balance and could benefit from additional guidance.
Key Characteristics: - Exercise: Irregular or inconsistent - Diet: A mix of healthy and less healthy choices - Sleep: Disrupted by stress or anxiety - Stress Management:Needs improvement; may turn to less healthy coping mechanisms - Hydration:Often forgets to drink enough water
Next Steps: Begin by setting small, manageable goals for each area of wellness.
Start with one habit—like improving sleep or drinking more water—and build from there. Over time, you can create a more balanced and sustainable wellness routine.
Check out my Goal Getting, Habit Stacking Ebook to help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
You’re just beginning to explore the world of wellness, and there’s plenty of room for growth. You might struggle with finding time for exercise, healthy eating, adequate sleep, stress management, and hydration.
This journey is all about learning and discovering what works best for you.
Your Key Characteristics: - Exercise: Minimal or infrequent - Diet: Tends to rely on convenience foods - Sleep: Insufficient and often disrupted - Stress Management:Needs significant improvement - Hydration: Only drinks water when thirsty
Next Steps:Start with the basics. Begin by integrating small, sustainable changes into your daily routine—like taking a short walk, swapping out processed snacks for fruits and veggies, or setting a consistent bedtime.
Over time, these small changes will add up to big improvements in your overall wellness.
Check out my Goal Getting, Habit Stacking Ebook to help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
CLICK HERE TO DOWNLOAD YOUR EBOOK
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You know meal prep is important, but it feels like a mountain you’re never ready to climb.
As the Prep‑Avoider, you often find yourself relying on last‑minute takeout, frozen dinners, or quick snacks when hunger strikes.
You might feel overwhelmed at the thought of planning, shopping, and cooking meals in advance, or simply lack the time, energy, or confidence to dive into your kitchen with purpose.
Your Strengths:
Adaptable in a pinch. When life gets busy, you can find a quick solution to fuel yourself.
Resourceful shopper. You know which takeout or convenience foods can fill you up when needed.
Survival mindset. You can make choices under pressure and keep going.
Why You Avoid Meal Prep
Meal prep often gets labeled as time‑consuming or intimidating. You may worry about spending hours cooking on a weekend day, or hate the idea of eating the same meals all week long.
Perhaps you’ve tried meal prep before and felt bored, uninspired, or wasted food when plans changed. Or maybe your schedule simply doesn’t allow for long blocks of cooking time.
Whatever the reason, there’s a better way to approach meal prep—one that respects your lifestyle and preferences, makes the process easier, and keeps your meals interesting.
Suggestions for Improvement
Start small. Instead of cooking full meals, prep quick staples like hard‑boiled eggs, chopped veggies, or portioned nuts that you can mix and match.
Batch once, use twice. Make a double‑batch recipe and freeze half for later, so you only cook once but eat twice.
Embrace semi‑homemade. Combine pre‑washed greens, rotisserie chicken, and store‑bought dressing for a quick salad.
Set a mini prep session. Dedicate just 15 minutes, two evenings a week, to chop, marinate, or portion ingredients.
Keep it interesting. Use different sauces, spices, and side dishes to avoid flavor fatigue.
Your Next Steps
You don’t need a full overhaul—just a simple way to get started that doesn’t require hours in the kitchen.
Grab the Fast & Easy Meal Prep Guide – it’s packed with simple, delicious recipes and stress-free strategies to help you ease into meal prep without the overwhelm.
No all-day cooking. No boring meals. Just practical tips to help you save time and feel more in control of your week.
Planning is your superpower—and it shows in your kitchen habits. As the Planner, you thrive on routine and structure. You likely create weekly shopping lists, schedule cooking times on your calendar, and enjoy the feeling of opening your fridge to perfectly portioned meals. Your approach minimizes waste, maximizes consistency, and reduces decision fatigue during the week.
Your Strengths
Organized mindset. You break down complex tasks into manageable steps.
Consistent execution. You follow your plan and adapt only when necessary.
Master of meal balance. You ensure each meal includes protein, healthy fats, and vegetables.
Why You Might Hit a Snag
Even the best planners can experience burnout or boredom. Eating the same meals on repeat can sap your motivation.
Life’s unexpected events—late work calls, social engagements, or feeling under the weather—can throw off your schedule and leave you scrambling. The key is introducing flexibility without sacrificing your love for routine.
Suggestions for Improvement
Rotate your recipes. Maintain a core set of recipes but swap one ingredient or cuisine type each week.
Prep component‑style. Instead of full plates, prep proteins, grains, and veggies separately for mix‑and‑match variety.
Plan for spontaneity. Leave one meal slot empty to explore new recipes or dining out.
Your Next Steps
Download theHealthy & Delicious 5-Ingredient Recipe Guide to add variety without overcomplicating your system.
Perfect for planners like you—quick to prep, easy to rotate, and endlessly versatile.
Creativity and flexibility define your kitchen style. As the Freestyler, you love experimenting with flavors, adjusting recipes on the fly, and keeping meal prep spontaneous. You might not follow rigid plans or spend hours cooking, but you have a knack for making meals that satisfy your cravings and match your energy levels.
Your Strengths
Innovative spirit. You’re unafraid to try new foods and combinations.
Adaptive approach. You pivot easily if plans change or ingredients run low.
Engaged taste buds. You know what you like and how to make it work.
Potential Pitfalls
Freestyling can lead to inconsistency in nutrition balance. Without checkpoints, you may rely too heavily on certain food groups or skip essential nutrients. Left unchecked, spontaneous cooking can increase food waste or rely on less‐healthy convenience items.
Suggestions for Improvement
Adopt a loose template. Create a fill‑in‑the‑blank framework (protein carb veggie) to ensure balance.
Stock versatile staples. Keep building‑block ingredients like rice, beans, and frozen veggies on hand.
Use flavor boosts. Spice blends, sauces, and fresh herbs to elevate simple dishes.
Track spontaneity. Jot down combos you loved and repeat them.
Your Next Steps
Download the Healthy & Delicious 5-Ingredient Recipe Guide to fuel your freestyle kitchen with quick, flexible meal ideas you can riff on.
No rigid rules—just simple, versatile combos to spark inspiration and keep your meals balanced.
Efficiency is your mantra—and you’ve mastered the art of batch cooking.
As the Batch Boss, you dedicate time to large‑scale meal preparation, portion meals into containers, and ensure you have a week’s worth (or more) of food ready in advance.
Your approach saves time, reduces decision fatigue, and keeps you aligned with your nutrition goals.
Your Strengths
Maximized productivity. You make the most of your cooking sessions and minimize kitchen time overall.
Portion perfection. You accurately gauge portions for calories, macros, or hydration.
Sustainable routine. Your process is repeatable, consistent, and cost effective.
Your Challenges:
Even batch pros can hit plateaus.
Eating the same foods repeatedly can lead to flavor fatigue.
Storage logistics and freezer space can become limiting factors
Large quantities can be overwhelming for beginners to tackle alone.
Your Next Steps
Even seasoned Batch Bosses can hit a wall—repeating the same meals, running out of freezer space, or feeling overwhelmed by how much food to prep at once.
The Fast & Easy Meal Prep Guide gives you fresh, flexible ideas that break the monotony without sacrificing your efficiency. It’s your shortcut to delicious variety and smarter prep sessions—no burnout, no wasted food.
Download the Fast & Easy Meal Prep Guide
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Take this 2-minute quiz to see how balanced your current habits really are — and get personalized tips to help you feel more energized, focused, and in control of your health.
You'll get a clear picture of what’s working and what might need a little more love
You are highly motivated and committed to health, which is a powerful strength. However, being in The Burnout Zone means you're pushing too hard without enough support, recovery, or balance.
This stage is marked by physical fatigue, mental overwhelm, and a feeling of “running on empty.”
Your Strengths:
You have a consistent workout routine and a strong commitment to personal health goals.
You pay attention to what you eat and likely stick to healthy choices most of the time.
Your dedication shows you’re capable of forming powerful habits and seeing them through.
But here’s where imbalance may be creeping in:
Too little sleep and rest can disrupt your hormone balance, metabolism, and emotional resilience.
You might be dealing with high stress levels and rarely taking time to recharge mentally or emotionally.
Your training may lack variety, and your body might be signaling the need for restoration.
Suggestions for Improvement:
Try low-intensity, restorative practices like yoga, stretching, or nature walks on off days.
Assess your sleep hygiene: Aim for consistent sleep and wake times, reduce blue light at night, and create a calming evening routine.
Fuel your body adequately—if you’re training intensely, undereating or low-carb dieting can backfire.
Next Steps: You have the motivation—now it’s time to balance it with recovery. Ready to restore your energy and feel more balanced?
You’re pushing hard, but your body’s waving a white flag. It’s time to focus on recovery, nourishment, and building strength from a better foundation.
Grab the Goal Setting Habit Stacking Ebook to create a more sustainable wellness routine.
Download the Goal Setting Habit Stacking E-BOOK
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Your Result Type is 🟨 The Hustler – Driven, But Needing Rest
You’ve built a strong foundation for wellness and you're clearly motivated to stay active and eat well. As The Hustler, your lifestyle has many of the right pieces—but what’s missing is balance and the ability to pause. You might be living in a “go, go, go” mode that overlooks the power of stillness and recovery.
Your Strengths:
You exercise regularly and likely enjoy the way movement feels in your body.
Your food choices reflect awareness of health and you're consistent with routines.
You are determined, organized, and always striving to improve.
Potential Challenges:
You might feel guilty resting or taking breaks, as if they compromise progress.
There may be subtle stress creeping into your day from juggling too many healthy habits or rigid expectations.
Mindfulness, reflection, and joy in movement may have taken a back seat to “checking the box.”
Suggestions for Improvement:
Add mental rest to your routine. Meditation, journaling, or deep breathing can dramatically improve energy and resilience.
Reframe your idea of productivity. Sometimes doing “nothing” is the most productive thing for your body and mind.
Incorporate an “unplug hour” each day where you detach from devices and reconnect with yourself.
Next Steps: You’ve got momentum—but not enough downtime. Let’s help you keep your drive while building in some balance.
Create space for full recovery so you can show up even stronger. Small, consistent rest and mindset shifts make the biggest impact over time.
Let’s help you recalibrate.
Download the Goal-Crusher Guide to rethink your schedule and create space for recovery without losing your edge.
Download the Goal-Crusher Guide E-book
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Your Result Type is 🟩 The Steady Mover – Strong and Consistent
You’ve achieved a healthy lifestyle that is steady, supportive, and mostly sustainable. As The Steady Mover, your balance between movement, nutrition, and wellness practices is evident. You’ve cultivated habits that work well for your body and mind. Now it's about maintaining that rhythm while remaining flexible and inspired.
Your Strengths:
Regular physical activity with an intuitive approach—you likely adjust based on how your body feels.
Food choices that blend nourishment with satisfaction—you don’t fall for fads easily.
Some form of rest and stress relief is already built into your routine.
Things to Watch For:
Habits can become stale or automatic. Are you still mentally connected to what you’re doing?
Stress might be low-level but chronic—make sure you’re actively addressing emotional wellness.
Are you evolving your goals or coasting? Both are okay—but knowing where you stand helps keep your lifestyle intentional.
Suggestions for Growth:
Revisit your goals—what would “leveling up” look like in this season of life?
Add new challenges like a weekly long walk, a hydration tracker, or a new class or skill.
Reignite your “why”—what motivates you about this lifestyle? Reconnect with your original intention.
Next Steps: You’ve got the tools, mindset, and structure—now it’s time to add inspiration, joy, and creativity. Tiny upgrades keep things fresh while honoring your solid foundation
Call to Action:You’ve found your rhythm—now it’s about keeping things interesting and making steady gains.
Grab the Mix & Match Workout Builder Ebook to shake up your routine and keep progressing with purpose.
Download the Mix & Match Workout Builder Ebook
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Your Result Type is 🟦 The Life Aligned – Thriving and In Sync
Congratulations! You’ve created a life that supports your well-being across all dimensions. As someone in The Life Aligned category, you understand how to blend movement, rest, nutrition, joy, and mental clarity into a lifestyle that works for you long-term.
You aren’t chasing trends—you’ve created your own rhythm and it shows.
Your Strengths:
A flexible and nourishing relationship with food—you eat for energy, pleasure, and health.
Strong boundaries that protect your rest, routines, and time for joy.
Consistent practices that reduce stress and build emotional resilience.
Ways to Stay in Alignment:
Keep your routine flexible to adjust to new life seasons or stressors.
Track your well-being monthly—not just your physical habits but also your sense of joy, purpose, and connection.
Let yourself evolve. What worked last year may need refreshing. Stay curious.
Suggestions for Growth:
Reflect through journaling or creative practices about your lifestyle and what you want to refine.
Celebrate your wins, no matter how small. Reinforce that your version of health is unique and working.
Next Steps: You’re thriving, and your habits reflect years of learning and refinement. Keep investing in your self-awareness and creativity as you continue to lead a Life Aligned.
Call to Action: Ready to go even deeper? Let’s keep that momentum going with simple tools to elevate what’s already working.
Download the Healthy at Any Age Guide to support lifelong habits for energy, mobility, and wellness.
Download the Healthy at Any Age Guide
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Feeling stuck in your fitness journey? Wondering why you’re not seeing the results you want, even when you’re trying hard?
Our free 2-minute fitness quizzes are designed to help you uncover exactly what’s standing in your way and what to do about it. Whether you’re a beginner or getting back on track, these quick assessments will give you real insight into your core strength, nutrition habits, lifestyle balance, and more.
Each fitness quiz delivers personalized tips, strategies, and free resources based on your answers so you can take the guesswork out of getting results.
Why Take a Fitness Quiz?
Most people struggle with consistency, motivation, or overwhelm. These short, practical quizzes help you:
Identify what’s really blocking your progress
Get actionable advice tailored to your habits
Learn how to meal prep without frustration
Understand your training style or lifestyle balance
Improve your core strength and posture
They’re fun, fast, and actually helpful. A smart way to get unstuck and start moving forward.
Choose Your Quiz Below
What’s Your Meal Prep Personality?
Hate leftovers? Too busy to cook?
This fun, fast quiz helps you discover your natural meal prep style and gives you simple tips to eat better without the stress.
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You know meal prep is important, but it feels like a mountain you’re never ready to climb.
As the Prep‑Avoider, you often find yourself relying on last‑minute takeout, frozen dinners, or quick snacks when hunger strikes.
You might feel overwhelmed at the thought of planning, shopping, and cooking meals in advance, or simply lack the time, energy, or confidence to dive into your kitchen with purpose.
Your Strengths:
Adaptable in a pinch. When life gets busy, you can find a quick solution to fuel yourself.
Resourceful shopper. You know which takeout or convenience foods can fill you up when needed.
Survival mindset. You can make choices under pressure and keep going.
Why You Avoid Meal Prep
Meal prep often gets labeled as time‑consuming or intimidating. You may worry about spending hours cooking on a weekend day, or hate the idea of eating the same meals all week long.
Perhaps you’ve tried meal prep before and felt bored, uninspired, or wasted food when plans changed. Or maybe your schedule simply doesn’t allow for long blocks of cooking time.
Whatever the reason, there’s a better way to approach meal prep—one that respects your lifestyle and preferences, makes the process easier, and keeps your meals interesting.
Suggestions for Improvement
Start small. Instead of cooking full meals, prep quick staples like hard‑boiled eggs, chopped veggies, or portioned nuts that you can mix and match.
Batch once, use twice. Make a double‑batch recipe and freeze half for later, so you only cook once but eat twice.
Embrace semi‑homemade. Combine pre‑washed greens, rotisserie chicken, and store‑bought dressing for a quick salad.
Set a mini prep session. Dedicate just 15 minutes, two evenings a week, to chop, marinate, or portion ingredients.
Keep it interesting. Use different sauces, spices, and side dishes to avoid flavor fatigue.
Your Next Steps
You don’t need a full overhaul—just a simple way to get started that doesn’t require hours in the kitchen.
Grab the Fast & Easy Meal Prep Guide – it’s packed with simple, delicious recipes and stress-free strategies to help you ease into meal prep without the overwhelm.
No all-day cooking. No boring meals. Just practical tips to help you save time and feel more in control of your week.
Planning is your superpower—and it shows in your kitchen habits. As the Planner, you thrive on routine and structure. You likely create weekly shopping lists, schedule cooking times on your calendar, and enjoy the feeling of opening your fridge to perfectly portioned meals. Your approach minimizes waste, maximizes consistency, and reduces decision fatigue during the week.
Your Strengths
Organized mindset. You break down complex tasks into manageable steps.
Consistent execution. You follow your plan and adapt only when necessary.
Master of meal balance. You ensure each meal includes protein, healthy fats, and vegetables.
Why You Might Hit a Snag
Even the best planners can experience burnout or boredom. Eating the same meals on repeat can sap your motivation.
Life’s unexpected events—late work calls, social engagements, or feeling under the weather—can throw off your schedule and leave you scrambling. The key is introducing flexibility without sacrificing your love for routine.
Suggestions for Improvement
Rotate your recipes. Maintain a core set of recipes but swap one ingredient or cuisine type each week.
Prep component‑style. Instead of full plates, prep proteins, grains, and veggies separately for mix‑and‑match variety.
Plan for spontaneity. Leave one meal slot empty to explore new recipes or dining out.
Your Next Steps
Download theHealthy & Delicious 5-Ingredient Recipe Guide to add variety without overcomplicating your system.
Perfect for planners like you—quick to prep, easy to rotate, and endlessly versatile.
Creativity and flexibility define your kitchen style. As the Freestyler, you love experimenting with flavors, adjusting recipes on the fly, and keeping meal prep spontaneous. You might not follow rigid plans or spend hours cooking, but you have a knack for making meals that satisfy your cravings and match your energy levels.
Your Strengths
Innovative spirit. You’re unafraid to try new foods and combinations.
Adaptive approach. You pivot easily if plans change or ingredients run low.
Engaged taste buds. You know what you like and how to make it work.
Potential Pitfalls
Freestyling can lead to inconsistency in nutrition balance. Without checkpoints, you may rely too heavily on certain food groups or skip essential nutrients. Left unchecked, spontaneous cooking can increase food waste or rely on less‐healthy convenience items.
Suggestions for Improvement
Adopt a loose template. Create a fill‑in‑the‑blank framework (protein carb veggie) to ensure balance.
Stock versatile staples. Keep building‑block ingredients like rice, beans, and frozen veggies on hand.
Use flavor boosts. Spice blends, sauces, and fresh herbs to elevate simple dishes.
Track spontaneity. Jot down combos you loved and repeat them.
Your Next Steps
Download the Healthy & Delicious 5-Ingredient Recipe Guide to fuel your freestyle kitchen with quick, flexible meal ideas you can riff on.
No rigid rules—just simple, versatile combos to spark inspiration and keep your meals balanced.
Efficiency is your mantra—and you’ve mastered the art of batch cooking.
As the Batch Boss, you dedicate time to large‑scale meal preparation, portion meals into containers, and ensure you have a week’s worth (or more) of food ready in advance.
Your approach saves time, reduces decision fatigue, and keeps you aligned with your nutrition goals.
Your Strengths
Maximized productivity. You make the most of your cooking sessions and minimize kitchen time overall.
Portion perfection. You accurately gauge portions for calories, macros, or hydration.
Sustainable routine. Your process is repeatable, consistent, and cost effective.
Your Challenges:
Even batch pros can hit plateaus.
Eating the same foods repeatedly can lead to flavor fatigue.
Storage logistics and freezer space can become limiting factors
Large quantities can be overwhelming for beginners to tackle alone.
Your Next Steps
Even seasoned Batch Bosses can hit a wall—repeating the same meals, running out of freezer space, or feeling overwhelmed by how much food to prep at once.
The Fast & Easy Meal Prep Guide gives you fresh, flexible ideas that break the monotony without sacrificing your efficiency. It’s your shortcut to delicious variety and smarter prep sessions—no burnout, no wasted food.
Download the Fast & Easy Meal Prep Guide
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How Balanced Is Your Healthy Lifestyle?
Sleep, movement, mindset, nutrition… how well is it all working together?
This quiz gives you a snapshot of where you’re thriving and where to adjust for better energy and consistency.
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Take this 2-minute quiz to see how balanced your current habits really are — and get personalized tips to help you feel more energized, focused, and in control of your health.
You'll get a clear picture of what’s working and what might need a little more love
You are highly motivated and committed to health, which is a powerful strength. However, being in The Burnout Zone means you're pushing too hard without enough support, recovery, or balance.
This stage is marked by physical fatigue, mental overwhelm, and a feeling of “running on empty.”
Your Strengths:
You have a consistent workout routine and a strong commitment to personal health goals.
You pay attention to what you eat and likely stick to healthy choices most of the time.
Your dedication shows you’re capable of forming powerful habits and seeing them through.
But here’s where imbalance may be creeping in:
Too little sleep and rest can disrupt your hormone balance, metabolism, and emotional resilience.
You might be dealing with high stress levels and rarely taking time to recharge mentally or emotionally.
Your training may lack variety, and your body might be signaling the need for restoration.
Suggestions for Improvement:
Try low-intensity, restorative practices like yoga, stretching, or nature walks on off days.
Assess your sleep hygiene: Aim for consistent sleep and wake times, reduce blue light at night, and create a calming evening routine.
Fuel your body adequately—if you’re training intensely, undereating or low-carb dieting can backfire.
Next Steps: You have the motivation—now it’s time to balance it with recovery. Ready to restore your energy and feel more balanced?
You’re pushing hard, but your body’s waving a white flag. It’s time to focus on recovery, nourishment, and building strength from a better foundation.
Grab the Goal Setting Habit Stacking Ebook to create a more sustainable wellness routine.
Download the Goal Setting Habit Stacking E-BOOK
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Your Result Type is 🟨 The Hustler – Driven, But Needing Rest
You’ve built a strong foundation for wellness and you're clearly motivated to stay active and eat well. As The Hustler, your lifestyle has many of the right pieces—but what’s missing is balance and the ability to pause. You might be living in a “go, go, go” mode that overlooks the power of stillness and recovery.
Your Strengths:
You exercise regularly and likely enjoy the way movement feels in your body.
Your food choices reflect awareness of health and you're consistent with routines.
You are determined, organized, and always striving to improve.
Potential Challenges:
You might feel guilty resting or taking breaks, as if they compromise progress.
There may be subtle stress creeping into your day from juggling too many healthy habits or rigid expectations.
Mindfulness, reflection, and joy in movement may have taken a back seat to “checking the box.”
Suggestions for Improvement:
Add mental rest to your routine. Meditation, journaling, or deep breathing can dramatically improve energy and resilience.
Reframe your idea of productivity. Sometimes doing “nothing” is the most productive thing for your body and mind.
Incorporate an “unplug hour” each day where you detach from devices and reconnect with yourself.
Next Steps: You’ve got momentum—but not enough downtime. Let’s help you keep your drive while building in some balance.
Create space for full recovery so you can show up even stronger. Small, consistent rest and mindset shifts make the biggest impact over time.
Let’s help you recalibrate.
Download the Goal-Crusher Guide to rethink your schedule and create space for recovery without losing your edge.
Download the Goal-Crusher Guide E-book
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Your Result Type is 🟩 The Steady Mover – Strong and Consistent
You’ve achieved a healthy lifestyle that is steady, supportive, and mostly sustainable. As The Steady Mover, your balance between movement, nutrition, and wellness practices is evident. You’ve cultivated habits that work well for your body and mind. Now it's about maintaining that rhythm while remaining flexible and inspired.
Your Strengths:
Regular physical activity with an intuitive approach—you likely adjust based on how your body feels.
Food choices that blend nourishment with satisfaction—you don’t fall for fads easily.
Some form of rest and stress relief is already built into your routine.
Things to Watch For:
Habits can become stale or automatic. Are you still mentally connected to what you’re doing?
Stress might be low-level but chronic—make sure you’re actively addressing emotional wellness.
Are you evolving your goals or coasting? Both are okay—but knowing where you stand helps keep your lifestyle intentional.
Suggestions for Growth:
Revisit your goals—what would “leveling up” look like in this season of life?
Add new challenges like a weekly long walk, a hydration tracker, or a new class or skill.
Reignite your “why”—what motivates you about this lifestyle? Reconnect with your original intention.
Next Steps: You’ve got the tools, mindset, and structure—now it’s time to add inspiration, joy, and creativity. Tiny upgrades keep things fresh while honoring your solid foundation
Call to Action:You’ve found your rhythm—now it’s about keeping things interesting and making steady gains.
Grab the Mix & Match Workout Builder Ebook to shake up your routine and keep progressing with purpose.
Download the Mix & Match Workout Builder Ebook
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Your Result Type is 🟦 The Life Aligned – Thriving and In Sync
Congratulations! You’ve created a life that supports your well-being across all dimensions. As someone in The Life Aligned category, you understand how to blend movement, rest, nutrition, joy, and mental clarity into a lifestyle that works for you long-term.
You aren’t chasing trends—you’ve created your own rhythm and it shows.
Your Strengths:
A flexible and nourishing relationship with food—you eat for energy, pleasure, and health.
Strong boundaries that protect your rest, routines, and time for joy.
Consistent practices that reduce stress and build emotional resilience.
Ways to Stay in Alignment:
Keep your routine flexible to adjust to new life seasons or stressors.
Track your well-being monthly—not just your physical habits but also your sense of joy, purpose, and connection.
Let yourself evolve. What worked last year may need refreshing. Stay curious.
Suggestions for Growth:
Reflect through journaling or creative practices about your lifestyle and what you want to refine.
Celebrate your wins, no matter how small. Reinforce that your version of health is unique and working.
Next Steps: You’re thriving, and your habits reflect years of learning and refinement. Keep investing in your self-awareness and creativity as you continue to lead a Life Aligned.
Call to Action: Ready to go even deeper? Let’s keep that momentum going with simple tools to elevate what’s already working.
Download the Healthy at Any Age Guide to support lifelong habits for energy, mobility, and wellness.
Download the Healthy at Any Age Guide
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What’s Standing in the Way of Your Fitness Results?
Not seeing results despite your efforts?
This quiz helps you pinpoint what’s holding you back, from motivation to habits to recovery — and gives you a free guide to get started.
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What's Standing in the Way of Your Fitness Results?
Take this 2 minute quiz to find out what’s really blocking your progress — and get personalized strategies to break through plateaus, boost motivation, and start seeing real results.
You’ll walk away with clear next steps (plus a free guide to help you take action right away!).
You’ve got a strong foundation in wellness habits! You’re consistent with your workouts and meals, prioritize high-quality sleep, manage stress effectively, and keep yourself well-hydrated.
You know how to balance all aspects of health, making you a wellness warrior.
Keep up the great work!
Your key Characteristics: - Exercise:Regular and balanced - Diet:Consistently healthy choices - Sleep:Deep and refreshing - Stress Management:Effective use of relaxation techniques - Hydration:Consistently drinking enough water
Next Steps:To continue optimizing your health, consider incorporating more advanced techniques like strength training variations, experimenting with nutrient timing, or exploring new stress management tools such as breathwork or mindfulness meditation.
My Recommendation: Check out my Goal Getting, Habit Stacking Ebookto help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
You’re aware of your wellness needs and make an effort to stay on track, but there’s room for improvement.
You try to exercise regularly and eat healthily, though your sleep and hydration might sometimes take a back seat. Stress can sometimes throw you off, but you’re working on it.
Your Key Characteristics: - Exercise: Regular but sometimes inconsistent - Diet:Generally healthy but with occasional slip-ups - Sleep: Adequate but not always restful - Stress Management:Some strategies in place, but stress occasionally overwhelms - Hydration: Attempts to stay hydrated but sometimes falls short
Next Steps:Focus on creating a more consistent routine that includes regular exercise, balanced meals, better sleep hygiene, and effective stress management. Small changes, like setting reminders to drink water or establishing a relaxing bedtime routine, can make a big difference.
My Recommendation: Check out my Goal Getting, Habit Stacking Ebook to help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
You’re on a journey to better health but may struggle with consistency. You’re likely aware of the importance of exercise and healthy eating, but other factors like sleep, stress, and hydration might be neglected.
You’re searching for the right balance and could benefit from additional guidance.
Key Characteristics: - Exercise: Irregular or inconsistent - Diet: A mix of healthy and less healthy choices - Sleep: Disrupted by stress or anxiety - Stress Management:Needs improvement; may turn to less healthy coping mechanisms - Hydration:Often forgets to drink enough water
Next Steps: Begin by setting small, manageable goals for each area of wellness.
Start with one habit—like improving sleep or drinking more water—and build from there. Over time, you can create a more balanced and sustainable wellness routine.
Check out my Goal Getting, Habit Stacking Ebook to help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
You’re just beginning to explore the world of wellness, and there’s plenty of room for growth. You might struggle with finding time for exercise, healthy eating, adequate sleep, stress management, and hydration.
This journey is all about learning and discovering what works best for you.
Your Key Characteristics: - Exercise: Minimal or infrequent - Diet: Tends to rely on convenience foods - Sleep: Insufficient and often disrupted - Stress Management:Needs significant improvement - Hydration: Only drinks water when thirsty
Next Steps:Start with the basics. Begin by integrating small, sustainable changes into your daily routine—like taking a short walk, swapping out processed snacks for fruits and veggies, or setting a consistent bedtime.
Over time, these small changes will add up to big improvements in your overall wellness.
Check out my Goal Getting, Habit Stacking Ebook to help you set and smash your health and fitness goals! You can download it by clicking the button below, and I'm also sending a copy to your inbox right now!
CLICK HERE TO DOWNLOAD YOUR EBOOK
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How Strong Is Your Core (Really)?
Your core affects every move you make whether you’re lifting, walking, or just sitting at your desk. Take this quiz to assess your real core strength and get exercises to improve it.
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Whether you're lifting weights, running errands, or sitting at your desk, your core strength matters! It supports your posture, protects your spine, and impacts every movement you make.
Take this 2-minute quiz to find out how strong your core really is — and get personalized tips to improve stability, reduce pain, and unlock full-body strength, plus free workout resources!
Take the quiz!
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How often do you train your core on purpose (not just during compound lifts)?
Your core is calling for attention — and you’re ready to answer the call.
You may be coming back from a sedentary lifestyle, injury, or simply haven’t trained the deeper stabilizing muscles yet.
Signs of Core Imbalance You Might Notice
Difficulty holding a 30–60 second plank without sagging
Tight hips or low back during everyday movements
Shallow breathing or poor posture when sitting
Struggling to balance with eyes closed or in single-leg stances
What does this mean?
This doesn’t mean you’re weak — it means your deep core muscles (like the transverse abdominis and pelvic floor) aren’t yet fully integrated with how you move and breathe.
Next Steps
Forget the flashy ab workouts for now — rebuilding your core starts with connection and stability.
Think of your body as a team — and your core is the captain. When it’s strong and stable, every movement feels easier and more fluid. That’s what you’re building toward.
Now is the perfect time to start that foundation.
Join me for a free 5-day Stronger to the Core Challenge!.
You’ll Get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
JOIN THE FREE 5-DAY STRONGER TO THE CORE CHALLENGE
You’ve done some solid work — and it shows. Your core is engaged in your training and life, but there’s still untapped potential.
Your Strengths
You’re consistent with movement and likely already strength train.
You’ve developed a basic level of core endurance.
You’re aware of form and interested in performance, not just aesthetics.
Common Challenges:
Relying on surface muscles like rectus abdominis (six-pack) vs deep stability
Occasional back fatigue or postural slouching
Limited core activation during functional or compound lifts
What does this mean?
You have the foundation, and now it’s about building more endurance, rotational strength, and breath integration. You might notice certain movements (like lunges, twisting, or loaded carries) feel okay — but not stable or confident.
This is your signal to shift from basic core exercises to intentional progressions.
Think of this phase as your transition into true functional core strength — where posture, power, and breath all work together.
With just a few intentional tweaks, your solid base will become your launch pad.
Join me for a free 5-day Stronger to the Core Challenge!
You’ll get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
JOIN THE FREE 5-DAY STRONGER TO THE CORE CHALLENGE
Your core is in a strong, functional place. You’ve built more than just endurance — you’ve built control, mobility, and performance. As someone in the Core Confident zone, you likely include varied core work in your training and are aware of how your breath and posture affect strength.
Your Strengths
Strong baseline of core endurance and control
Knowledge of breathwork, posture, and balance cues
Integration of core work into other training (strength, mobility, sports)
Next-Level Challenges:
Uneven strength between sides (left vs right)
Rotational power (e.g. medicine ball throws or kettlebell swings)
Dynamic or unstable environments (like Bosu or balance pads)
At this level, it’s not about doing more — it’s about doing smarter. Your challenge is to stay engaged, refine weaknesses, and continue evolving your training.
You’ve got a solid foundation. Now let’s take it to elite level.
Join me for a free 5-day Stronger to the Core Challenge!
You’ll get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
Join the free 5-Day Stronger to the Core Challenge
As an Everyday Athlete, your body knows how to move, stabilize, and perform without needing to overthink it. You’ve built the muscle, mind-body connection, and mechanics that make your core work with — not against — the rest of your system.
Your Strengths
Excellent posture, control, and breath awareness
Varied training that keeps your core reactive and responsive
Functional strength that transfers to real life
Your Next Evolution:
Higher complexity movement patterns (like windmills, flow drills)
Anti-rotation and reactive drills for athleticism
Core work under fatigue and chaotic conditions
You’re not training for a six-pack — you’re training for life. And it shows. Now is the time to push limits, explore new skills, and enjoy the strength you’ve built.
Join me for a free 5-day Stronger to the Core Challenge!
You’ll get:
Daily core workouts — guided and easy to follow
Coaching tips to improve form, breathing, and control
A chance to build consistency — and real core strength
Join the free 5-day Stronger to the Core Challenge!
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What Happens After you Take the Quiz?
Each result comes with:
A personalized summary of your quiz results, based on your specific combination of responses
Actionable tips you can use right away, no guesswork!
Access to free resources and starter plans – use the tools I usually reserve exclusively for my paying clients
Frequently Asked Questions About Fitness Quizzes
What are these fitness quizzes?
These fitness quizzes are quick, interactive assessments that helps you understand where you are in your health journey.
They cover topics like workouts, nutrition, lifestyle habits, and recovery.
Each quiz is designed to give you clear, personalized tips you can apply right away.
How long do these quizzes take?
Each quiz takes about 2 minutes to complete. They’re short, easy to follow, and designed to give you instant feedback. No long forms or complicated questions.
Who are these fitness quizzes for?
These quizzes are for anyone who wants to improve their fitness. Whether you’re just getting started, returning after a break, or trying to break through a plateau, you’ll get advice that’s relevant to your current level and goals.
Will I get personalized results?
Yes. Every quiz provides a result based on your answers, along with practical tips, strategies, and free resources to help you make progress right away.
Are these quizzes really free?
Yes, they are completely free. You can take any quiz on this page without signing up or paying. You’ll also get the option to access free tools and fitness plans after seeing your results.
What topics do the quizzes cover?
The quizzes focus on real-life challenges like core strength, meal prep habits, workout consistency, and healthy lifestyle balance. Each quiz helps you understand a specific area of your fitness and how to improve it.
What should I do after taking a quiz?
Once you complete a quiz, you’ll receive a personalized summary along with tips and tools based on your result. You can use these on your own or explore our virtual training and nutrition programs if you want more support.
The option to explore our virtual fitness and nutrition coaching app
No pressure. No one-size-fits-all advice. Just smarter, more personalized support based on you.
Take the First Step It Only Takes 2 Minutes
Whether you’re just getting started or ready to level up, a quick fitness quiz can point you in the right direction and save you time, stress, and confusion along the way.
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