Frustrated With Your Progress?
Take a 2-Minute Fitness Quiz to Find Out Why… and How to Fix It!
Quick, free, and actually useful.
Whether you’re struggling with motivation, nutrition, or consistency, we’ve got a quiz to help you break through and get results.
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How Strong Is Your Core (Really)?
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)?
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3 or more times per week
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Add RecommendationEdit TagsView All Assigned TagsI don’t count — core work is baked into everything I do
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Add RecommendationEdit TagsView All Assigned Tags1–2 times per week
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Add RecommendationEdit TagsView All Assigned TagsRarely or never
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Can you hold a solid plank for 60 seconds or more?
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Yes, and I add variations like taps or reaches
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Add RecommendationEdit TagsView All Assigned TagsAlmost — 30 to 59 seconds
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Add RecommendationEdit TagsView All Assigned TagsNot yet
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Add RecommendationEdit TagsView All Assigned TagsYes, easily
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How’s your posture after sitting for 6–8 hours?
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No issues — I stay engaged and aligned
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Add RecommendationEdit TagsView All Assigned TagsI shift often but feel some tightness
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Add RecommendationEdit TagsView All Assigned TagsPretty upright most of the day
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Add RecommendationEdit TagsView All Assigned TagsI slouch and feel stiff
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Can you balance on one leg with your eyes closed for 10 seconds?
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Yes, with concentration
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Add RecommendationEdit TagsView All Assigned TagsNot even close
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Add RecommendationEdit TagsView All Assigned TagsEasily — balance is second nature
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Add RecommendationEdit TagsView All Assigned TagsA few seconds, but I wobble
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When lifting, twisting, or rotating, do you feel...
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A little wobbly sometimes
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Add RecommendationEdit TagsView All Assigned TagsCompletely supported and in control
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Add RecommendationEdit TagsView All Assigned TagsStrong and grounded
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Add RecommendationEdit TagsView All Assigned TagsLower back strain or instability
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How do you feel doing functional core moves like bird-dogs or dead bugs?
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Love them — they’re part of my weekly routine
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Add RecommendationEdit TagsView All Assigned TagsI get through them, but shakily
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Add RecommendationEdit TagsView All Assigned TagsSmooth, stable, and focused
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Add RecommendationEdit TagsView All Assigned TagsHard to control, lots of wobbling
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How connected are you to your breath during workouts?
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I consciously coordinate my breath with movement
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Add RecommendationEdit TagsView All Assigned TagsI try, but it’s inconsistent
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Add RecommendationEdit TagsView All Assigned TagsNot at all — I usually hold my breath
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Add RecommendationEdit TagsView All Assigned TagsI use breath to enhance power and control every rep
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Crunches
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Add RecommendationEdit TagsView All Assigned TagsDead bugs or bird-dogs
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Add RecommendationEdit TagsView All Assigned TagsPlanks
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Add RecommendationEdit TagsView All Assigned TagsOffset carries, Paloff presses, or anti-rotation work
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How do you recover from long walks, strength workouts, or runs?
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I recover okay but feel tight the next day
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Add RecommendationEdit TagsView All Assigned TagsRecovery is quick — I feel mobile and energized
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Add RecommendationEdit TagsView All Assigned TagsMy back and hips get sore
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Add RecommendationEdit TagsView All Assigned TagsRecovery is solid with stretching and rest
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If your core had a personality, it would be...
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Trying its best, just needs guidance
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Add RecommendationEdit TagsView All Assigned TagsA quiet powerhouse — always working behind the scenes
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Add RecommendationEdit TagsView All Assigned TagsSleeping on the job
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Add RecommendationEdit TagsView All Assigned TagsSupportive and steady
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%%QUESTIONANSWERS%%
Your Result Type is The Rebuilder
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
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.
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
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Your Result Type is The Solid Base
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.
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.
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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Your Result Type is Core Confident
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.
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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Your Result Type is The Everyday Athlete
Your core isn’t just strong — it’s integrated.
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.
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!).
TAKE THE QUIZ
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What best describes your current eating habits?
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I mostly eat home-cooked meals.
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Add RecommendationEdit TagsView All Assigned TagsI’m not sure—my eating habits are all over the place.
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Add RecommendationEdit TagsView All Assigned TagsI often grab processed or convenience foods.
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Add RecommendationEdit TagsView All Assigned TagsI try to eat healthy but I struggle with cravings.
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How would you describe your sleep quality?
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My sleep is interrupted by stress or anxiety.
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Add RecommendationEdit TagsView All Assigned TagsI have trouble falling or staying asleep.
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Add RecommendationEdit TagsView All Assigned TagsI sleep deeply and wake up refreshed.
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Add RecommendationEdit TagsView All Assigned TagsI don’t get enough sleep because I’m too busy.
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I prefer other beverages like coffee or soda.
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Add RecommendationEdit TagsView All Assigned TagsI only drink water when I feel thirsty.
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Add RecommendationEdit TagsView All Assigned TagsI consistently drink at least 8 glasses of water a day.
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Add RecommendationEdit TagsView All Assigned TagsI try, but I often forget to drink enough.
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Which best describes your relationship with “comfort foods”?
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I try to avoid them, but it’s hard.
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Add RecommendationEdit TagsView All Assigned TagsI don’t think they affect my results.
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Add RecommendationEdit TagsView All Assigned TagsI rely on them to unwind.
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Add RecommendationEdit TagsView All Assigned TagsI know they’re bad for me, but I eat them anyway.
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How often do you find yourself ordering takeout or delivery for dinner?
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Almost daily, I’m too busy to cook.
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Add RecommendationEdit TagsView All Assigned TagsA few times a week, it’s just easier.
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Add RecommendationEdit TagsView All Assigned TagsOnly on weekends or special occasions.
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Add RecommendationEdit TagsView All Assigned TagsRarely, I prefer cooking at home.
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When do you typically experience cravings?
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Late at night.
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Add RecommendationEdit TagsView All Assigned TagsI don't usually notice cravings.
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Add RecommendationEdit TagsView All Assigned TagsDuring stressful moments.
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Add RecommendationEdit TagsView All Assigned TagsIn the afternoon.
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I tend to ignore it until it becomes overwhelming.
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Add RecommendationEdit TagsView All Assigned TagsI practice relaxation techniques like meditation or yoga.
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Add RecommendationEdit TagsView All Assigned TagsI rely on food or drinks to calm down.
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Add RecommendationEdit TagsView All Assigned TagsI use exercise or hobbies to cope.
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What’s your biggest struggle with meal planning?
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I forget to plan ahead.
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Add RecommendationEdit TagsView All Assigned TagsI don’t have time to cook.
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Add RecommendationEdit TagsView All Assigned TagsI’m not sure what healthy options to choose.
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Add RecommendationEdit TagsView All Assigned TagsI get bored with healthy food.
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How do you typically wind down at the end of the day?
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I have trouble relaxing and stay up too late.
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Add RecommendationEdit TagsView All Assigned TagsI have a consistent bedtime routine.
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Add RecommendationEdit TagsView All Assigned TagsI often work late or think about work before bed.
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Add RecommendationEdit TagsView All Assigned TagsI watch TV or use my phone until I fall asleep.
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How do you prioritize self-care in your daily routine?
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I set aside time daily for self-care activities.
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Add RecommendationEdit TagsView All Assigned TagsI try to, but often get too busy or distracted.
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Add RecommendationEdit TagsView All Assigned TagsI occasionally take time for self-care, but it’s not regular.
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Add RecommendationEdit TagsView All Assigned TagsI rarely think about self-care—it’s not a priority for me.
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%%QUESTIONANSWERS%%
Your Result Type is The Balanced Wellness Warrior
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.
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 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
Goal Getting, Habit Stacking Ebook
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Your Result Type is The Conscious Improver
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.
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!
CLICK HERE TO DOWNLOAD YOUR
Goal Getting, Habit Stacking Ebook
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Your Result Type is The Wellness Seeker
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.
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!
CLICK HERE TO DOWNLOAD YOUR EBOOK
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Your Result Type is The Wellness Newbie
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.
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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What’s Your Meal Prep Personality
Take this quick quiz to discover your meal prep style — and get personalized tips to save time, reduce stress, and eat healthier all week long.
It only takes 2 minutes, and you’ll walk away with a custom game plan (plus access to my Fast & Easy Meal Prep Guide!)
TAKE THE QUIZ
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How do you feel about meal prep on weekends?
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I avoid it at all costs
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Add RecommendationEdit TagsView All Assigned TagsDepends on my mood and schedule
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Add RecommendationEdit TagsView All Assigned TagsIt’s a calming weekly ritual
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Add RecommendationEdit TagsView All Assigned TagsIt’s my productivity zone — I batch everything
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Which best describes your grocery shopping routine?
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I plan bulk buys for batch prep
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Add RecommendationEdit TagsView All Assigned TagsI avoid it or order last minute
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Add RecommendationEdit TagsView All Assigned TagsI wing it based on cravings
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Add RecommendationEdit TagsView All Assigned TagsI have a set list each week
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How often do you cook at home during the week?
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It fluctuates, depending on my mood and energy level that day
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Add RecommendationEdit TagsView All Assigned TagsAlmost every night — I like a home-cooked routine!
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Add RecommendationEdit TagsView All Assigned Tags3 or 4 times per week that I prepped for
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Add RecommendationEdit TagsView All Assigned TagsRarely — takeout or frozen meals are just easier
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What do your weekday lunches usually look like?
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A balanced meal I prepped this morning or last night.
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Add RecommendationEdit TagsView All Assigned TagsPerfectly portioned containers I prepped days ago
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Add RecommendationEdit TagsView All Assigned TagsA mix — sometimes leftovers, sometimes spontaneous
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Add RecommendationEdit TagsView All Assigned TagsWhatever I can grab fast
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What do you see when you open your fridge mid-week?
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A mix of random ingredients, but I’ll make it work
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Add RecommendationEdit TagsView All Assigned TagsExactly what I planned is in there
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Add RecommendationEdit TagsView All Assigned TagsLabeled containers and extra portions, ready to go
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Add RecommendationEdit TagsView All Assigned TagsEmpty...again.
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How much time do you spend prepping food each week?
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Around 2–3 hours across a few days
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Add RecommendationEdit TagsView All Assigned TagsI go all-in on one big prep session
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Add RecommendationEdit TagsView All Assigned TagsVaries a lot week to week
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Add RecommendationEdit TagsView All Assigned TagsAlmost none
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Yes, especially when prepping for goals
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Add RecommendationEdit TagsView All Assigned TagsYes — I like the structure
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Add RecommendationEdit TagsView All Assigned TagsNope — feels overwhelming
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Add RecommendationEdit TagsView All Assigned TagsNot on a regular basis
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What’s your biggest obstacle with meal prep?
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Wanting to do more with less time
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Add RecommendationEdit TagsView All Assigned TagsSticking to it when life gets busy
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Add RecommendationEdit TagsView All Assigned TagsI don’t know where to start
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Add RecommendationEdit TagsView All Assigned TagsGetting bored with the same meals
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Which sounds most like you in the kitchen?
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I cook in bulk with a strategy
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Add RecommendationEdit TagsView All Assigned TagsI rarely cook
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Add RecommendationEdit TagsView All Assigned TagsI improvise and taste as I go
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Add RecommendationEdit TagsView All Assigned TagsI follow recipes down to the letter
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What’s your go-to meal prep strategy?
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Plan ahead, shop with a list, prep a few staples
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Add RecommendationEdit TagsView All Assigned TagsI don’t have one
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Add RecommendationEdit TagsView All Assigned TagsCook full meals in advance and portion them
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Add RecommendationEdit TagsView All Assigned TagsKeep versatile ingredients around and wing it
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%%QUESTIONANSWERS%%
Your Result Type is The Prep‑Avoider
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.
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.
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Your Result Type is The Planner
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 the Healthy & 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.
Grab your 5-Ingredient Recipe Guide!
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Your Result Type is The Freestyler
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.
Get the 5-Ingredient Recipe Guide
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Your Result Type is The Batch Boss
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.
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?
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
TAKE THE QUIZ
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How do you typically feel after a workout?
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Tired but accomplished
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Add RecommendationEdit TagsView All Assigned TagsRefreshed and mentally clear
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Add RecommendationEdit TagsView All Assigned TagsEnergized and stable
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Add RecommendationEdit TagsView All Assigned TagsExhausted and sore for days
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How many rest or recovery days do you take each week?
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0–1 days
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Add RecommendationEdit TagsView All Assigned Tags2–3 days with light movement
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Add RecommendationEdit TagsView All Assigned Tags1–2 days but I feel guilty taking them
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Add RecommendationEdit TagsView All Assigned TagsI listen to my body and rest as needed
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How would you describe your current relationship with food?
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Intuitive—I nourish my body with joy and ease
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Add RecommendationEdit TagsView All Assigned TagsBalanced—mostly healthy with some flexibility
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Add RecommendationEdit TagsView All Assigned TagsStrict or restrictive—I'm always tracking
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Add RecommendationEdit TagsView All Assigned TagsI try to eat clean but feel off when I deviate
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Always—I treat sleep as a non-negotiable
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Add RecommendationEdit TagsView All Assigned TagsSometimes—I know it's important but struggle
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Add RecommendationEdit TagsView All Assigned TagsRarely—I sacrifice sleep for workouts or work
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Add RecommendationEdit TagsView All Assigned TagsUsually—I aim for 7–8 hours
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How would you describe your approach to exercise?
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All or nothing—I push myself hard daily
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Add RecommendationEdit TagsView All Assigned TagsBody-led—intention, movement, and enjoyment
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Add RecommendationEdit TagsView All Assigned TagsGoal-driven—mostly intense, sometimes overdo it
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Add RecommendationEdit TagsView All Assigned TagsRoutine-based—mix of intensity and variety
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How often do you feel overwhelmed or burned out?
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Frequently—almost every week
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Add RecommendationEdit TagsView All Assigned TagsOften—I try to push through it
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Add RecommendationEdit TagsView All Assigned TagsRarely—I have systems that help me recover fast
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Add RecommendationEdit TagsView All Assigned TagsOccasionally—I notice it and adjust
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I usually suppress it or keep pushing
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Add RecommendationEdit TagsView All Assigned TagsI try deep breathing or distraction
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Add RecommendationEdit TagsView All Assigned TagsI journal or walk it out
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Add RecommendationEdit TagsView All Assigned TagsI proactively build in stress relief practices
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What motivates your health habits most?
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Fear of losing progress or control
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Add RecommendationEdit TagsView All Assigned TagsDesire to feel strong and steady
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Add RecommendationEdit TagsView All Assigned TagsDesire to feel aligned, energized, and present
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Add RecommendationEdit TagsView All Assigned TagsDesire for results or to hit goals
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How do you respond to missing a workout?
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I move on and resume as planned
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Add RecommendationEdit TagsView All Assigned TagsI stress but try to make up for it
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Add RecommendationEdit TagsView All Assigned TagsI reflect on what my body needed instead
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Add RecommendationEdit TagsView All Assigned TagsI feel anxious or guilty
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How regularly do you eat nourishing meals?
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Most meals are healthy, but meal prep is hard
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Add RecommendationEdit TagsView All Assigned TagsI make food choices based on energy, hunger, and joy
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Add RecommendationEdit TagsView All Assigned TagsI eat balanced meals and snacks daily
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Add RecommendationEdit TagsView All Assigned TagsI skip meals or eat in a hurry often
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How often do you reflect on or adjust your wellness routine?
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Often—I stay curious and aligned with my needs
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Add RecommendationEdit TagsView All Assigned TagsNever—I’m stuck in an all-or-nothing cycle
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Add RecommendationEdit TagsView All Assigned TagsSometimes—I tweak things as needed
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Add RecommendationEdit TagsView All Assigned TagsRarely—I just keep going unless I crash
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Which best describes your hydration habits?
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I keep water with me most of the day
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Add RecommendationEdit TagsView All Assigned TagsI forget to drink water regularly
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Add RecommendationEdit TagsView All Assigned TagsHydration is a consistent daily habit
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Add RecommendationEdit TagsView All Assigned TagsI try, but often fall short
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How often do you have quiet or mindful time just for you?
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Rarely—I feel too busy
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Add RecommendationEdit TagsView All Assigned TagsDaily—I protect time to rest and recharge
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Add RecommendationEdit TagsView All Assigned TagsOccasionally—I make space when needed
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Add RecommendationEdit TagsView All Assigned TagsNever—I can’t slow down
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What’s your current level of life balance?
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Good—I’ve figured out a rhythm
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Add RecommendationEdit TagsView All Assigned TagsExcellent—I feel aligned and energized daily
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Add RecommendationEdit TagsView All Assigned TagsFair—I get by but it’s not easy
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Add RecommendationEdit TagsView All Assigned TagsLow—I feel like I’m barely holding it together
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What’s your attitude toward rest and recovery?
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I view it as essential for thriving
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Add RecommendationEdit TagsView All Assigned TagsI avoid it—I think it slows me down
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Add RecommendationEdit TagsView All Assigned TagsI know it’s important but don’t prioritize it
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Add RecommendationEdit TagsView All Assigned TagsI include rest and recovery weekly
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%%QUESTIONANSWERS%%
Your Result Type is 🟥 The Burnout Zone – Overtrained, Under-Recovered
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.
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:
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Identify what’s really blocking your progress
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Get actionable advice tailored to your habits
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Learn how to meal prep without frustration
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Understand your training style or lifestyle balance
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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 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.
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.
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.
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.
Not Sure Where to Start?
Start with the “What’s Standing in the Way of Your Fitness Results?” quiz, it’s our most popular and the best way to quickly figure out your next steps.
What Happens After the Quiz?
Each result comes with:
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A personalized summary
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Actionable tips you can use right away
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Access to free resources and starter plans
Frequently Asked Questions About Fitness Quizzes
What is a fitness quiz?
A fitness quiz is a quick, interactive assessment that helps you understand where you are in your health journey. It can cover topics like workouts, nutrition, lifestyle habits, or 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.