Generate Your Fitness Plan for 2023 

Quiz Questions

• 1.
  Where are you on your fitness journey?

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  • A.
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    I'm not really active. I'm taking this quiz for fun and see what comes from it.
  • B.
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    I've tried it all - frustrated! I can't seem to get going, but I want to.
  • C.
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    I workout and eat fairly healthy. I'm not seeing the results I want.
  • D.
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    I'm already active. I want to level up for a detailed physique. Even do a photoshoot!
• 2.
  What's your body type?

  • A.
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    Mesomorph: Athletic build, with a medium frame and naturally muscular.
  • B.
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    Ectomorph: Thin, lanky, and slender, with a small frame and little mass.
  • C.
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    Endomorph: Shapely physique, with a large frame and more body fat.
• 3.
  Gym experience. 

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  • A.
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    I don't know what to do in a gym.
  • B.
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    I go to the gym and decide what to do when I get there.
  • C.
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    I've tried group fitness classes or have worked with a personal trainer in the past.
  • D.
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    I'm a fitness lover looking to level up my physique.
• 4.
  Motivation Level 

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  • A.
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    I can't get motivated.
  • B.
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    Motivation comes and goes. I need it to stay.
  • C.
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    I will be consistent for months and then I fall off the wagon.
  • D.
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    My mindset is strong and I'm relentless with my goals.
• 5.
  Your nutrition.

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  • A.
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    I'm a complete newbie and don't now much about nutrition.
  • B.
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    I've tried all the diets and nothing seems to work. Maybe it's hormones or my body type.
  • C.
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    I know what to do, I just have to do it.
  • D.
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    I'm active and eat healthy. I want a deeper understanding of the training and nutrition connection to meet my goals.
• 6.
  How serious are you about making a change?

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  • A.
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    I'm kind of into it. Doing this quiz more for fun.
  • B.
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    I need to learn the basics of fitness and nutrition.
  • C.
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    I'm nervous, but ready to make a change.
  • D.
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    I'm 100% dedicated to a detailed physique! Let's do it!

Quiz Outcomes

• 1.
  You're Open to Learning!

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  You might be new to health and fitness or taking a break. You're not sure if you're ready to get going on your health and fitness journey quite yet.You are thinking about it, but not quite ready to make a move. You'd love to learn more about the importance of a healthy lifestyle. When the time is ready, you may be interested. For now, you enjoy living life as is or perhaps your life is such that you simply do not have the time for it. Benefits of a healthy lifestyle.1. Reduce stressStress. We can't escape it. It's there. And how we manage stress is vital to our health. Stress releases cortisol the fight-or-flight response. Cortisol is needed and it's a survival technique our body relies on. Think back to caveman days when a lion appeared. The fight-or-flight response is what kept that caveman alive...or dead. The problem is that our bodies can't tell the difference between being on the verge of eaten by a lion or a stressful day at work. All it recognizes is stress. Stress is stress. And if we don't know how to manage stress properly, our bodies are always in stress mode. This is where our health is at risk. Poor sleep quality, high blood sugar which leads to type 2 diabetes, digestive issues, weight fluctuations, wrinkles, and weakened immune system. Working out and a healthier diet is proven to be an effective stress buster. 2. Increase energy levelsYou body needs energy to survive. When you experience naturally high levels of energy, you live a vibrant life.Focusing on a healthier lifestyle is important for high energy levels because you provide your body with the sustainable fuel it needs to run properly.Optimal energy levels come from working out (strong muscles) and eating healthy (proper fuel). 3. Sleep betterIt's recommended we get 6-8 hours of sleep a night. When we get our needed sleep, we are in a better mood. We feel physically and mentally stronger to take on the day, no matter what may be thrown at us. Sleep helps us with our memory and thinking ability. It also helps strengthen our immune system. What helps promote better sleeping patterns? You guessed it! A healthy lifestyle that incorporates exercise and clean eating. I'd like to introduce myself...Hey, there 👋 I’m Julia Chang! I’m the founder of Julia Chang Coaching. After experiencing my body transformation for the Mrs. America stage, I couldn't wait to start helping other women undergo their own body transformations! I help frustrated women lead vibrant lives in a body they love.I believe when you're strong in the body and mind, you can achieve anything! Setting big goals and going after them is what I love doing and I love helping women do the same! Whether it's running your first 5k, participating in a photoshoot, competing in pageant looking your best or needing more energy as a mom, I can help you with your health and fitness goals. When you're ready to commit to a happier, healthier lifestyle, I will be ready with a proven framework that's easy for you to follow.The Fitness Plan I recommend for you:Join my free Facebook community (Health + Fitness Motivation for Women). Gain expert guidance, tips, and participate in free challenges! It's a great way to dip your toes into this.Plus, expect to see me in your inbox with stories, tips, fun challenges, and more!
• 2.
  You need motivation and this is a great start!

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  You've dabbled a bit with trying to workout and eat healthy, but you've never seen the results you want. Or it's likely that you haven't been able to stay motivated long enough to see results long-term. Either way, you'd love to look and feel your best! Who wouldn't?You want to lose the fluff, feel good in your clothes and get toned. Is that too much to ask?I got you covered, friend!Let me introduce myself...Hey, there 👋 I’m Julia Chang! I’m the founder of Julia Chang Coaching. After experiencing my body transformation for the Mrs. America stage, I couldn't wait to start helping other women undergo their own body transformations! I help frustrated women lead vibrant lives in a body they love.I believe when you're strong in the body and mind, you can achieve anything! Setting big goals and going after them is what I love doing and I love helping women do the same! Whether it's lifting weights for the first time, participating in a photoshoot, competing in pageant looking your best or needing more energy as a mom, I can help you with your health and fitness goals. When you're ready to commit to a happier, healthier lifestyle, I will be ready with a proven framework that's easy for you to follow.Looking for a little extra fitspiration? Check out this resource...1. Join my free Facebook community (Health + Fitness Motivation for Women). Gain expert guidance, tips, and participate in free challenges! The Fitness Plan I recommend for you: Strength TrainingWhen you start strength training, you'll gain confidence. You'll start to lose the fluff. Feel better in your clothes. Have more energy. Feel happier and less stressed. Sleep better. All of this leads to motivation, consistency and long-term results!Book a 15-minute discovery call with me. We’ll discuss your goals and the best way to reach them. Plus, expect to see me in your inbox with tips, stories, challenges and more!
• 3.
  You've tried it all and you really want to see results. 

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  You know what to do, you just have to do it. You know how to workout and eat healthy. You've probably worked with a trainer in the past, tried group fitness classes, have some gym equipment at home. Knowing what to do isn't the problem. It's the doing it part that is. You can't seem to keep the motivation going and consistency may be the issue. You were going for awhile there, but then life happened. And you couldn't get going again. Frustrated.You're ready to try again though...Let me introduce myself...Hey, there 👋 I’m Julia Chang! I’m the founder of Julia Chang Coaching. After experiencing my body transformation for the Mrs. America stage, I couldn't wait to start helping other women undergo their own body transformations! I help frustrated women lead vibrant lives in a body they love.I believe when you're strong in the body and mind, you can achieve anything! Setting big goals and going after them is what I love doing and I love helping women do the same! Whether it's lifting weights for the first time, participating in a photoshoot, competing in pageant looking your best or needing more energy as a mom, I can help you with your health and fitness goals. When you're ready to commit to a happier, healthier lifestyle, I will be ready with a proven framework that's easy for you to follow.Looking for a little extra fitspiration? Check out these resources...1. Snag a free copy of my PDF on Top Tips to Cut Sugar Cravings — If you've a sweet tooth or go nuts when it's the time of the month, try these tips! 2. Join my free Facebook community (Health + Fitness Motivation for Women). Gain expert guidance, tips, and participate in free challenges! The Fitness Plan I recommend for you: Strength TrainingWhen you start strength training, you'll gain confidence. You'll start to lose the fluff. Feel better in your clothes. Have more energy. Feel happier and less stressed. Sleep better. All of this leads to motivation, consistency and long-term results!Book a 15-minute discovery call with me.We’ll discuss your goals and the best way to reach them. Plus, expect to see me in your inbox with tips, stories, challenges and more!
• 4.
  You are focused, driven and ready to level-up! 

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  You currently workout and eat clean. You enjoy a healthy lifestyle. You are looking to level up and you want a detailed physique. You may be frustrated with how hard you're working...and yet the results don't seem to follow. You are ready and willing to work hard and follow a detailed fitness and nutrition plan for the body of your dreams. 3 reasons why you may not be seeing success with your body transformation:1. Not lifting weightsLifting weights is the only way to build lean muscle. Lean muscle is what burns fat and what creates detailed lines in our body. The mistake most women make is to do a lot of cardio. Cardio has its benefits, but when when the goal is a detailed physique, cardio gets you the opposite result. 2. Not following a nutrition programIf you're lifting heavy, you NEED a nutrition program that supports the lifting. To create lean muscle, you absolutely need to fuel and nourish for optimal results. Follow a nutrition plan that supports your training program.3. Not having a clear goalSure you want a detailed physique, but what phase of creating lean muscle are you in? If you're working out thinking all you have to do is show up, you may want to rethink that plan. You need a solid understanding of your starting and end points to know how to connect them with the right fitness/nutrition program.Let me introduce myself...Hey, there 👋 I’m Julia Chang! I’m the founder of Julia Chang Coaching. After experiencing my body transformation for the Mrs. America stage, I couldn't wait to start helping other women undergo their own body transformations! I help frustrated women lead vibrant lives in a body they love.I believe when you're strong in the body and mind, you can achieve anything! Setting big goals and going after them is what I love doing and I love helping women do the same! Whether it's participating in a photoshoot, competing in pageant looking your best or needing more energy as a mom, I can help you with your health and fitness goals. When you're ready to commit to a happier, healthier lifestyle, I will be ready with a proven framework that's easy for you to follow.Looking for a little extra fitspiration? 1. Join my free Facebook community (Health + Fitness Motivation for Women). Gain expert guidance, tips, and participate in free challenges! The Fitness Plan I recommend for you: Because you're already on your fitness journey, I need to learn more about you, what you do and what your goals are. Book a 15-minute discovery call with me. We’ll discuss your goals and the best way to reach them. Plus, expect to see me in your inbox with tips, stories, challenges and more!