Are You Ready? Quiz

1.

"Casual" athlete

Weekend Warrior

Competitor

Advanced Fitness Enthusiast.

An average person just looking to maintain their weight and stay in shape.

Beginner, or someone who exercises sporadically.

2. You think of exercise PRIMARILY as a way of:

Keeping your weight under control

Releasing stress

You've always worked out-it's just a part of your life; like brushing your teeth.

Staying mobile and independent as you get older; to enjoy "successful aging."

Socially connecting with friends or networking.

Maximally challenging yourself physically and mentally.

All of the above.

3. You have been affected by low back pain serious enough to impact your everyday life (i.e. missed work or school, or participating in activities with family and friends.)

True

False

4. Your Chiropractor indicated that a lack of functional strength and/or hip instability/mobility problems are at the root of your low back problem.

True

False

N/A

5. You include some (serious) stretching exercises as part of your typical workout program or even separate from your workout.

True

False

6. You have joint issues other than lower back (neck, shoulder, elbow, knee, hip, ankle) that prevent you from taking your fitness to the next level.

True

False

7. If you currently exercise regularly (a minimum of 3 times per week) but don't lift weights on a regular basis, (i.e., you jog, power walk, do Yoga, Pilates, swim, Bootcamp/Cardio-barre, or other class) what is your PRIMARY reason for not participating in a program that is based on resistance training?

It’s too boring.

It's too physically demanding.

You don't know how to do it properly

You don't want to "bulk up."

You are already weight training 3x a week or more.

You just don't like lifting weights in general and prefer other forms of exercise.

You already have a physical job and don't need the extra "work."

You don't have enough time to add weight training to what you already do and it's not your first priority activity.

8. Using a scale of 1-10 (ten being most motivated), what is your motivation level towards your training and reaching more advanced levels of fitness?

1-2

3-4

5-6

7-8

9-10

9. The reason your body is not in the shape you'd like it to be in is because:

You think you follow a healthy diet but when it comes to eating, you know there are significant ways you could improve your efforts.

You have been training for so long, that you are just not motivated to try something new-again, if it might not work.

You have too many injuries that stop you from really pushing yourself.

You have reached an age where you feel you should start taking it easy when it comes to physical activity.

You're just not sure how to take your fitness to the next level.

You are, for the most part, satisfied with how your You are, for the most part, satisfied with how your body looks and FEELS at this time. You are, for the most part, satisfied with how your body looks and feels at this time.

10. If you've reached a plateau in your training, what do you believe is the primary reason you've stopped making progress?

You're getting older and your body just doesn't respond the way it used to.

You are satisfied with the progress you're making at this time.

Being in shape is not the priority it used to be you've been waiting for something that would motivate you. again.

You don't have the time to workout as much as you used to.

Your diet is not as effective as it could be.

You are confused by all the new fitness products out there and have no idea which one(s) will work for you.

11. What do you feel is the best way to move past this plateau?

Hire a professional coach.

Restrict your calories more or try a new nutritional approach.

You are not experiencing a plateau.

Get motivated again.

Workout harder.

Workout smarter.

12. Your fitness goals at this time include:

Getting stronger, more athletic, and functional.

Primarily losing fat.

Primarily gaining muscle mass.

Simply maintaining where you're at.

Begin an exercise/food/lifestyle improvement program for the first time.

Having the energy to pursue your fitness goals.

B & C

14. You are:

35-45

45-55

55-65

65-75

75-85

85 or older

15-25

25-35

15. Real motivation comes PRIMARILY from:

A good coach.

Inside myself.

Strategies I pursue to keep feeling motivated.

Results

Working on my strength of character.

All of the above.

16. I believe the secret to success in staying fit is:

Eat less; move more

Eat better; move more

Consistency

Train smarter, not harder

17. The most annoying or difficult thing about getting in better shape is:

Those close to me don’t understand my commitment.

Making the commitment.

Finding the time to exercise and/or prepare food.

The loss of what I perceive as quality of life-having to be too strict with my diet isn’t fun.

18. The power to get and stay in shape is held by someone or something outside of myself-an "authority source" (i.e., a doctor, trainer, book, significant other, parent, etc.)

True

False

19. To keep on track, I must absolutely comply with my authority source the way a child complies with a parent. It is this person's job to initiate activity, notice when I need support of any kind and deliver the right support in the right way, and sustain my discipline. In other words, my job is to be the perfect child. My authority source's job is to be the perfect parent.

True

False

20. When it comes to learning a new skill, I'd prefer to work with a flesh and blood instructor or teacher as opposed to a book, instructional video, or online program.

True

False

It doesn’t matter.

21. My feelings about logging food and fitness goals and details are:

I don’t want to have to keep track of what I’m eating or how I’m training, I have too many things on my mind as it is.

It is very important to write this information down so that you can visually anchor your goal-setting strategy. Vividly envisioned goals, written down, allow you to stay on track and move toward achieving your goals.

I think logging my progress is a great idea but, the truth is, I probably won’t do it.

I understand that journaling is a critical part of the process and the few minutes a day it takes to complete it, is absolutely worth the time.

23. On a scale of 0-10, how motivated are you right now to change your lifestyle to achieve (your goals), 0 being not at all and 10 being very motivated? Think about your answer. Why as high as __?____. Why not a 2 for example, or a 3? Why did you chose the number you did, say, a 7 for example? What would it take for you to say 9 or 10 or what would need to change for you to say 9 or 10 if you didn't already choose it?

0-3

4-6

7-10

24. On a scale of 0-10, how confident are you right that you will change your lifestyle to achieve (your goals) 0 being not at all and 10 being very confident? Think about your answer. Why as high as __?____. Why not a 2 for example, or a 3 if you didn't already choose it? Why did you chose the number you did, a 7 for example? What would it take for you to say 9 or 10 or what would need to change for you to say 9 or 10 if you didn't already choose it.

0-3

4-6

7-10