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Nutrition

This questionnaire covers key questions on nutrition, movement, stress, and sleep.  It's expected to take about 20 minutes to complete.

These questions are critical information for you to know.

The more you know about you, the easier you can express those wants and needs to your coach.  The more your coach knows about you, the better they can personalize your coaching program.

And, the more personalized your program, the better your results !

Click the button below to start.

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Question 1 of 44

Regarding your Goals, what do you want?

A

Lose Weight. I want to lose body fat and overall body weight.

B

Build Muscle. I want to build muscle and increase overall body weight.

C

Athletic Performance. I want to improve athletic performance with minimal weight change.

D

Body Recomposition. I want to improve body composition by simultaneously building muscle and losing fat.

E

Improve Health / Feel Better. I want to improve overall health, energy, vitality with minimal weight change.

Question 2 of 44

Why is that goal important to you?

What drives you?  In 1-2 short sentences, write a personal statement on why your goal is important to you.  For example, if your goal is to Lose Weight and you have a specific weight in mind, why is that number important for your lifestyle?  This is the Why that drives your program. It will likely continue to develop along the way. (Every answer is a good answer.)

Question 3 of 44

How strongly do you feel that your goal is a part of a bigger picture "purpose" for your life?

1: not at all / 3: moderately / 5: totally
("not at all" = I don't feel a strong sense of purpose or meaning for my goal.)
("totally" = My goal is an important part of a "bigger picture" or meaningful "purpose" in my life.)

A

1

B

2

C

3

D

4

E

5

Question 4 of 44

How much do you feel that the way you're living reflects your values and goals?

1: not at all / 3: sometimes / 5: totally

A

1

B

2

C

3

D

4

E

5

What's been getting in the way of your goals? Below is a list of common obstacles that people face in reaching their nutrition goals.

Rate each one on a scale from 1 to 5.

Question 6 of 44

Feeling unsure about what to eat.

1. NEVER and obstacle <--> 5. VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 7 of 44

Feeling unsure about how much to eat.

1. NEVER and obstacle <--> 5. VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 8 of 44

Lack of meal planning or prep

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 9 of 44

Not having enough time to cook

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 10 of 44

Not feeling confident with how to prep or cook foods

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 11 of 44

Drinking too much alcohol

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 12 of 44

Struggling with impulses or cravings around eating

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 13 of 44

Emotional eating or stress eating

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 14 of 44

Eating when I'm not hungry

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 15 of 44

Eating until I'm overfull / stuffed

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 16 of 44

Eating too quickly

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 17 of 44

Feeling unsatisfied by food and always hungry

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 18 of 44

Not feeling hungry

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 19 of 44

Obsessive or anxious thinking about food

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 20 of 44

Feeling guilt / shame related to eating

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 21 of 44

Peer pressure to eat (or not eat) a certain way

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 22 of 44

Lack of access to healthier food

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Question 23 of 44

Easy access to trigger food / irresistible food

1: NEVER an obstacle ↔ 5: VERY FREQUENTLY an obstacle

A

1

B

2

C

3

D

4

E

5

Your Mindset on Challenges

How do you typically respond in the face of a challenge?

Question 25 of 44

How do you typically respond in the face of a challenge?

1: negative / 3: neutral / 5: positive
("negative" = I like to stay the same. I avoid new challenges.)
("positive" = Challenges are how I thrive and grow. I actively seek out new challenges.)

A

1

B

2

C

3

D

4

E

5

Question 26 of 44

In addition to your nutrition, what else would you most like to work on to support your goals?

Change skills include developing Emotional Regulation, Growth Mindset, and Self-Awareness.

A

Nutrition only, for now

B

Movement

C

Stress

D

Sleep

E

Change Skills

Your Nutrition

About the food...

Your Food Preferences

Question 28 of 44

What's your preferred eating style?

Select the option below that best matches the kinds of food you like to eat.

A

I'll eat mostly anything. (No major preferences or restrictions.)

B

Mediterranean (emphasizes plant foods, healthy fats, and moderate amounts of lean protein.)

C

Paleo (Emphasizes meats, vegetables, and healthy fats.)

D

Vegetarian (A plant-based diet, plus small amounts of eggs and dairy.)

E

Ketogenic (A high-fat, very low-carbohydrate diet.)

F

Fully Plant-Based (No animal products of any kind.)

Question 29 of 44

Do you have a nutrient balance preference?

If you don't have a strong preference for nutrient balance, select "Balanced / no preference".

If you do have a specific preference, some of the more common nutrient combinations are listed below. Select the option that best matches your preference.

If you'd like to add more details on your specific preferences, discuss it with your coach.

A

Balanced / no preference

B

Low-carbohydrate, high-fat diet

C

Low-fat, high-carbohydrate diet

D

Very low-carbohydrate, high-fat diet

E

Very low-fat, high-carbohydrate diet

Question 30 of 44

If you have food allergies, please list them there.  If none, input n/a.

Question 31 of 44

Which foods are you sensitive or intolerant to?

(e.g., foods that cause excessive gas, bloating, other GI upset, stuffiness, headaches, rashes, acne, etc.) 

(Select all that apply)
A

Lactose intolerance

B

Milk intolerance

C

Gluten intolerance

D

Food additive intolerance

E

Sulfite intolerance

F

Nightshade intolerance

G

Fructose, fructan, polyol intolerance

H

Other

I

NONE

Question 32 of 44

Do you have any other dietary preferences or restrictions?

This is an optional field for you to list other relevant details about your diet and eating style.

Question 33 of 44

Do you have any other cultural customs related to food that you would like your coach to be aware of?

This is an optional field for you to add any other details that are important for understanding the bigger picture of the way you eat and why.

Your Daily Nutrient Intake

These questions ask about what you're eating (and drinking).

According to your best estimates...

Question 35 of 44

How many portions of protein do you typically eat each day?

1 portion of protein = ~1 palm-sized portion

(e.g., ~1 burger patty, 3-4 slices of deli meat, or 1 cup Greek yogurt)

Please enter a whole number. (Your best guess.)

A

0 - 4

B

5 - 9

C

10 - 14

D

15 - 19

E

20+

Question 36 of 44

How many portions of vegetables do you typically eat each day?

1 portion of vegetables = ~1 fist-sized portion

Please enter a whole number. (Your best guess.)

A

0 - 4

B

5 - 9

C

10 - 14

D

15 - 19

E

20+

Question 37 of 44

How many portions of carbohydrates do you typically eat each day?

1 portion of carbs = ~1 cupped handful-sized portion

(e.g., ~1/2-2/3 cup of grains, 1 medium piece of fruit or potato)

Please enter a whole number. (Your best guess.)

A

0 - 9

B

10 - 19

C

20 - 29

D

30 - 39

E

40+

Question 38 of 44

How many portions of fats do you typically eat each day?

1 portion of fat = ~1 thumb-sized portion

(e.g., ~1 tablespoon of oil, 1/4 avocado)

Please enter a whole number. (Your best guess.)

A

0 - 9

B

10 - 19

C

20 - 29

D

30 - 39

E

40+

Question 39 of 44

How accurate are your portion estimates?

1: very rough / 3: moderate / 5: very precise

("Very rough" = I could easily be off by > 2 portions per day.)

("Very precise" = I measure portions and my estimates are within 1 portion of actual servings per day.)

A

1

B

2

C

3

D

4

E

5

Question 40 of 44

How do you rate the overall quality of your food choices?

1: always low quality / 3: mixed / 5: always high quality

("low quality" foods = e.g., packaged and highly processed foods like breads and bars)

("high quality" foods = e.g., fresh, whole foods like produce and meat / plant protein)

A

1

B

2

C

3

D

4

E

5

Question 41 of 44

Do you typically stay hydrated every day?

0: I'm not sure / 1: Never / 3: Usually / 5: Always

A

0

B

1

C

2

D

3

E

4

F

5

Question 42 of 44

How often do you drink alcohol?

A

Never

B

Rarely; a few times per year

C

Occasionally; a few times a month

D

Weekly

E

Regularly; a few times a week

F

Daily; one or two drinks

G

Daily; more than two drinks

Question 43 of 44

Which supplements do you regularly take?

(Select all that apply)
A

Multivitamin/multimineral

B

Fish oil

C

Other omega 3 supplement

D

Protein powder

E

Probiotics

F

Digestive enzymes

G

Calcium

H

Vitamin D

I

Pre-, during, or post-workout drinks

J

Branch chain amino acids (BCAAs)

K

Creatine

L

Other

M

NONE

Your Daily Eating Routine

These next questions ask about how you're eating...

Confirm and Submit