Get Your Consistency Blueprint

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Quiz Questions

1.
How do you usually eat during the week?
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- A.
  I eat what I already planned or prepped ahead of time
- B.
  I eat whenever I remember or when I finally have a break
- C.
  I decide in the moment based on how I’m feeling
- D.
  I choose meals that feel productive or aligned with my goals
2.
What throws you off the most?
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- A.
  When my routine changes and I don’t know how to adjust it
- B.
  When my schedule gets packed and I don’t stop to eat or workout.
- C.
  Feeling like I'm not progressing fast enough
- D.
  Not feeling it emotionally or mentally
3.
On a busy weekday, how do you handle dinner?
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- A.
  I grab whatever’s convenient so I can move on to the next thing
- B.
  I make something that feels like a ‘good choice’
- C.
  I eat whatever sounds good
- D.
  I eat what I already defrosted or planned earlier
4.
You’re traveling, busy with family, and life is lifing! What happens to your healthy habits?
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- A.
  I skip most of it and just survive the week until things go back to normal
- B.
  I feel off and struggle to know what to do without my routine
- C.
  I try hard to stick with it because I don’t like falling behind
- D.
  I do what feels doable
5.
When you eat something outside of your meal plan, what happens mentally?
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- A.
  I don’t really think about it and move on
- B.
  I mentally reset by trying to balance out my next meal
- C.
  Whoops. I'll try again tomorrow
- D.
  I overthink it and try to correct the rest of the day
6.
What’s your ideal type of workout plan?
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- A.
  Short and efficient, something I can squeeze in
- B.
  A set weekly schedule with specific workouts
- C.
  Challenging and sweaty. I want to feel like I put in the work!
- D.
  Flexible options so I can choose based on my energy that day
7.
When your energy is low, what happens with your workout?
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- A.
  I skip it. I literally don’t have the capacity
- B.
  I get thrown off bc I like having control over my routine
- C.
  It is what it is. I'll figure it out for next time.
- D.
  I still try to push through
8.
Which of these feels most like you?
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- A.
  “If I have a routine, I can stick with it.”
- B.
  “If I don't have time for it, I’m not doing it.”
- C.
  “If it’s not pushing me, it’s not worth it.”
- D.
  “If I am motivated and energized, I'll do it"
9.
You planned to eat healthy all day, but then lunch turns into fries + vibes. What's next?
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- A.
  I am this close 👌🏼 to saying "f*ck it" and will be better tomorrow.
- B.
  I’m just glad I ate something and keep going.
- C.
  I'll make it up in my next meal by eating cleaner + better
- D.
  Fries were what I needed in the moment. I enjoyed it.

Quiz Outcomes

1.
YOUR ARCHETYPE: THE PLANNER
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Here's Why You're The Planner:You do well when life is predictable — same morning routine, work commutes, and weekends at home. You love knowing exactly what you’re doing, eating, and how your day is going to go. Structure helps you feel grounded and 'in control' of your weight loss progress.However, the moment something unexpected happens (travel, a missed workout, a surprise lunch with coworkers, or your partner wants pizza for dinner), you feel thrown off because it wasn't part of your plan. Now, you find it hard to get back into it and feel like you are forever in a reset.What You Often Say To Yourself:“I was doing so good until…”“I feel like I keep having to start over.”“If I don’t do it the right way, I feel like it doesn’t count.”💪🏽 Your Strong Traits:You often plan your meals or workouts in advance You're more intentional with your choices than most people because you are constantly thinking about 'what's next'Once you have a clear system (on what to do), you're committed🛑 Consistency Blocks:When you miss a meal or mess up a food choice, your whole day is ruined, and you can easily fall into "f*ck it" mentality by eating whateverYou skip workouts if they can't be done exactly like your planYou spend too much time planning for the perfect conditions rather than practicing flexibility. Meals: Focus on portion control vs following your meal plan to the T so you won't overeat even if you go "off plan"Workouts: Have a minimum minutes baseline for unpredictable days. Can’t do an hour of lifting? Play volleyball for an hour instead — it still counts even if you substitute Next steps: Book a free 15-mins consultation with Coach Sam to talk more about how you can apply your archetype to your unique situation right now. Can't wait! :)
2.
YOUR ARCHETYPE: THE BUSY BEE
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Here's Why You're The Busy Bee:You’re someone who always has something going on — work, errands, family, life. Your days move fast, and even though you want to eat better or work out more, it’s hard to keep those habits going when your schedule constantly shifts. You start the week with good intentions, but by Wednesday, you're skipping meals, pushing workouts, and telling yourself you'll try again next week when things calm down. The truth is, it’s not that you don’t care — it’s that everything else feels more urgent, and your body ends up at the bottom of the priority list.What You Often Say To Yourself:“By the time I finish work and everything else, I’m too tired to even think about food or working out.”“I just don’t have the time right now."“I keep putting myself on the back burner.”💪🏽 Your Strong Traits:You get things done — when something matters, you follow throughYou’re naturally consistent in other parts of your life (work, kids, caretaker roles)You’re efficient, capable, and can adapt quickly when needed🛑 Consistency Blocks:You skip meals and then overeat later because you were too busy to stop and eatYour workouts get pushed to “later” (and later doesn’t happen) because they often take too long to finish and don't fit into your dayYou wait for things to slow down before focusing on your health, vs taking advantage of the time you do have✅ Coach Sam's Recommendation:Meals: Don't skip meals. Know WHEN you are eating for each day even if it doesn't follow the traditional breakfast at 7am, lunch at noon, dinner at 5pm because you won't crash and overeat with consistent energy.Workouts: Have no rules on what counts. Do what's the most accessible in the moment. Got 15 mins between calls? Go for it. Home workout instead of driving to the gym? You're still doing it. Your job is not to be picky on how it looks, but instead to stick to a # of workouts PER WEEK with flexibility.Mindset Shifts: You don't need more time, you need to take advantage of the time you currently have. Doing something for your health is better than nothing.Next steps: Book a free 15-mins consultation with Coach Sam to talk more about how you can apply your archetype to your unique situation right now. Can't wait! :)
3.
YOUR ARCHETYPE: THE GO-GETTER
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Here's Why You're The Go-Getter:You’re naturally ambitious with everything you do. You are someone who likes to push yourself. Someone tells you to workout for 30 mins, you know you can do more. You love being in the groove, tracking your meals, hitting your workouts, and feeling focused AF.You like when things feel productive, structured, and you can spot your progress. However, the moment things slow down and it's not at your pace (whether it’s your energy, your motivation, or your schedule) — you tend to drop everything until you can be ALL-IN again. If you can’t go hard, it feels like it’s not even worth doing.What You Often Say To Yourself:“If I’m not sore or sweaty, it doesn’t feel like it counts.”“I know I can push myself… but then I eventually get tired and can’t keep up with it"“I want results, and I feel like doing less is just wasting time.”💪🏽 Your Strong Traits:You’re driven and goal-oriented — when you commit, you go all in (ain't nobody can stop you)You’re motivated by progress and love seeing resultsYou know how to be consistent when you have momentum behind you🛑 Consistency Blocks:You overanalyze your meals and spiral when they don’t feel "clean" enough, even if the rest of the day was solidYou skip workouts altogether instead of substituting them for something less intense and shorterYou swing between all-in and burnout because you’re wired to “do more” instead of “do enough” based on your body's capacity for the day✅ Coach Sam's Recommendation:Meals: Instead of being on point with your calories and macros. Focus on making your plate nutritious by prioritizing protein and fiber, even if it’s from “unhealthy” options. It’s about doing the best you can with what you have, not eating perfectly.Workouts: Have a “low capacity” version of your workouts so that when you don’t have the energy to lift or go hard, you can still make it count instead of pausing each time.Mindset Shifts: Your results don’t come from intensity, they come from repetition. You don’t need to do more. You need to do what’s sustainable, even on your slow days.Next steps: Book a free 15-mins consultation with Coach Sam to talk more about how you can apply your archetype to your unique situation right now. Can't wait! :)
4.
YOUR ARCHETYPE: THE GO WITH THE FLOW
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Here's Why You're The Go With The Flow:You make choices based on how you're feeling. If your energy is high or you’re motivated, you’ll cook, eat better, hit the gym, and stay on top of things. But when you’re tired or not in the mood, your habits tend to fade out fast until you feel that spark to get it together again.Deep down, you crave more structure for your workouts and meals, but they often feel too strict and controlling from past diets so your goal is based on vibes. The key for you isn’t more discipline — it’s finding a flexible routine that allows you to honor your mood, WHILE staying intentional at the same timeWhat You Often Say To Yourself:“I eat whatever sounds good in the moment, but sometimes that means I don’t make the best choices.”“I’ll go days without working out if I’m not feeling it, even though I know it helps.”"Omg, that class was fun. I need to do that more often."💪🏽 Your Strong Traits:You’re emotionally self-aware — you know when something feels off or aligned, which is great to tune into your body's needs and get feedback quickly to adjust the planYou’re flexible and open to trying new things or approachesYou feel energized and consistent in supportive environments or group settings🛑 Consistency Blocks:You eat and move based on how you feel in the moment — which makes it hard to trust yourself to keep goingYou love the energy of workout classes or moving with others, but relying on them makes it hard to stay consistent by yourself. You struggle to hold yourself to your habits when no one’s watching, even though deep down you want to lose this weight for good✅ Coach Sam's Recommendation:Meals: Don't meal plan for the entire week, you'll get bored of it easily and change your mind anyways. Instead, think about what you are going to have for your next meal and decide on it. This allows flexibility + intentionality to exist at the same timeWorkouts: Workout with someone or attend a group class ONCE a week while doing all other workouts on your own. That way, you are feeding off the energy of others that motivates you and bring that to your own sessionMindset Shifts: Focus on building habits over a strict, structured schedule you have to follow perfectly. When your habits are locked in, even when the vibes aren't there, you’ll still get your meals and workouts inNext steps: Book a free 15-mins consultation with Coach Sam to talk more about how you can apply your archetype to your unique situation right now. Can't wait! :)

Get Your Consistency Blueprint

Take the quiz to discover the real reason you start strong in your workouts and meals but stall out. After the quiz, you will get your unique guide to lose weight, get strong and eat better for good.

Quiz Questions

Quiz Outcomes