Where to focus for better health, more energy and more confidence

Quiz Questions

• 1.
  How’s your sleep right now?

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  • A.
    I usually get 8+ hours and wake feeling rested
  • B.
    I get ~5–7 hours, but it’s inconsistent
  • C.
    I wake unrested or struggle to stay asleep often
  • D.
    Sleep is severely disrupted/irregular. I’m always tired & rely on coffee to function
• 2.
  How would you describe your daily eating habits?

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  • A.
    Mostly whole foods, good variety, good fibre, high protein
  • B.
    Mixed — some whole foods, some convenience foods
  • C.
    Low fibre, digestion issues, bloating or gas
  • D.
    Digestive issues significantly impact my day-to-day life
• 3.
  How does your body respond when life gets stressful?

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  • A.
    I manage stress without too much physical impact
  • B.
    I start to feel tension in my neck/back/jaw but can keep going
  • C.
    Stress triggers pain flare-ups, tightness, tiredness, or overwhelm
  • D.
    Stress physically stops me from functioning normally
• 4.
  How would you describe your current movement capacity?

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  • A.
    I move well and feel confident in my body
  • B.
    I try, but old niggles pop up sometimes
  • C.
    I get injured or sore often (weekly to every few months)
  • D.
    Pain stops me from doing basic activities
• 5.
  Current injury status

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  • A.
    No injuries right now
  • B.
    A few minor niggles but manageable
  • C.
    Ongoing injury or pain that affects training
  • D.
    Chronic pain significantly impacting daily life
• 6.
  Activity tolerance (stairs example)

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  • A.
    I could run up a flight of stairs comfortably
  • B.
    I’d feel puffed but manageable
  • C.
    I’d struggle or feel uncomfortable
  • D.
    A flight of stairs is very difficult or not possible

Quiz Outcomes

• 1.
  You are currently in the 🔴 RED ZONE: Impacting Activities of Daily Living

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  What this means:Your body is currently under a high level of physical and/or nervous system load. Pain, fatigue, or health issues are making everyday activities feel heavier than they should.This doesn’t mean your body is broken — it means it needs safety, support, and the right starting point.What to focus on now:Reducing overloadCreating calm and predictabilityGentle, supported inputsYour next step: 👉 Start with the 5-Day Reset A guided way to begin working with your body instead of overwhelming it.
• 2.
  You are currently in the 🟠 ORANGE ZONE: Injured, Overloaded, or Frequently Flaring

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  What this means: Your body is sending clear signals that some systems need support. Injuries, flare-ups, low energy, or stress responses suggest your current inputs aren’t matching your capacity.The goal here isn’t to push harder — it’s to restore trust and consistency.What to focus on now:Nervous system safetyFoundational movementRecovery before intensityYour next step: 👉 Start with the 5-Day Reset: Learn how to listen to your body and respond instead of guessing.
• 3.
  You are currently in the 🟡 YELLOW ZONE: Functioning, But Inconsistent

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  What this means: Your foundations are partly in place, but stress, old niggles, or energy dips are stopping you from feeling confident and consistent in your body.You don’t need more effort — you need better prioritisation.What to focus on now:Applying the right inputs in the right orderBuilding consistency without overloadYour next step: 👉 The FMC Foundational Framework A practical framework that teaches you what to do, how to do it, and when to do it — so you’re working with your body, not against it.
• 4.
  You are currently in the 🟢 GREEN ZONE: Stable Foundations, Ready to Optimise

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  What this means: Your habits around movement, sleep, recovery, and stress are supporting your system well. You’re functioning strongly and are ready to move beyond foundations.What to focus on now:PersonalisationPrecisionLong-term optimisationYour next step: 👉 The Longevity Pathway A data-informed approach to refining and optimising your health over time.