You CAN reach your healthy weight by uncovering what’s been missing!

This quiz will help you identify the habits, patterns, and mindset blocks sabotaging your progress. You'll gain faith-based strategies to stay focused and achieve your goal weight.

It takes about 15 minutes to complete.

Select today's date.

What is your desired/goal weight? *

What is Your Current Weight in Pounds? *

What is Your Height: *

You'll answer questions in 4 areas of your health (the Core Four) the first of which is healthy eating. Help us to understand your relationship with food and how it might be keeping you stuck.

There are 15 questions about your eating habits.

Which Best Describes Your View on Processed Foods and Sugary Snacks? *

🍏 I avoid them. – My taste buds have been sanctified.

🍫 I try to limit them, but sometimes they sneak in.

😋 I try, but snacks win. – That snack aisle whispers my name.

🍕 I indulge often. – Junk food might as well be its own food group.

🍟 No limits here. – My cravings run the show.

Home Cooking/Prepared Meals *

🍳 Sometimes, I either cook most of my meals or use a meal prep service.

🥗 I try, but it’s a chore. – Do I get points for microwaving veggies?

🍔 Cooking isn’t my thing. – Uber Eats and frozen meals are my go-to.

🍫 Cooking? Nope. – If unwrapping a granola bar counts, I’m a chef.

👩‍🍳 I love cooking or using a meal prep company. – I belong in the Proverbs 31 kitchen edition.

Mindful Eating *

🍪 Mindful eating? Nope. – The crumbs remind me I ate.

🤦‍♀️ I start strong, then forget. – I'm mindful… until distraction strikes..

🍽️ I savor every bite as I give God thanks.

📺 I try, but distractions win. – My phone and TV have other plans.

📱 Mindful? Rarely. – Eating = multitasking time.

Late night eating *

🌙 I mostly eat at night. – The fridge and I have a standing 11 PM date.

🚪 I stop after dinner. – My kitchen closes at 7 PM—my boundaries are fortified.

🍦 I try, but sometimes I cave. – Unless there’s ice cream… then all bets are off.

🙈 I snack more than I’d like. – Late-night munchies are my weakness.

🛌 Late-night eating is my routine. – Midnight snacks are basically a lifestyle.

Dieting/Restricting Calories *

🥗 I focus on nourishment. – I eat to fuel my temple, not just to fit into my jeans.

🔄 I often try to restrict, but always cave in. – More diets than I can count.

⚖️ I aim for balance, but… – Those “quick fixes” still tempt me.

🏅 I'm a dieting pro. – If it were an Olympic sport, I’d take gold.

😔 I cut calories often. – And feel guilty when I don’t.

Portion Control *

🍽️ I portion my foods intentionally. – My stomach and I are on good terms.

👀 I’m on a ‘see-food’ diet. – If I see it, I eat it. Leftovers? What leftovers?

🔄 I try, but seconds happen. – Sometimes thirds… no judgment.

😅 Portions? Oops. – I don’t think about it until I’m stuffed.

🍔 I struggle with portions. – My eyes are always bigger than my stomach.

Food Cravings *

🍪 I manage cravings… mostly. – Until my favorite dessert shows up.

🚫 I’m in control. – Cravings call, but I don’t answer. Get behind me satan!

🤷‍♀️ I don’t fight cravings at all. – Tell me no, and I want it more.

🍕 Cravings run the show most of the time. – If it looks good, I’m eating it.

👂 Cravings win too often. – They whisper, and I obey. I want to change though.

Describe Your Water Consumption *

: 💦 I drink plenty of water. – My water bottle is basically an extension of my arm.

☕ I drink water, but could do better. – If coffee and tea count, I’m crushing it.

⏳ I drink water when I remember. – Hydration is a goal… just not a priority.

💁‍♀️ I sometimes forget to drink enough. – Does licking my lips count as hydration?

🌵 I don’t make an effort. – Pretty sure I’m part cactus at this point.

Drink up! Water:

🩸 Aids Digestion – Helps break down food and supports gut health.
💧 Boosts Energy – Keeps you hydrated for sustained energy and focus.
🔥 Supports Weight Loss – Reduces cravings and boosts metabolism.
🛡️ Flushes Toxins – Cleanses the body and supports kidney function.
❤️ Improves Skin Health – Keeps skin clear, hydrated, and glowing.

Food Tracking *

😵‍💫 I rarely track because its overwhelming. – Tried once… made it half a day.

🙈 I don’t track at all. – If I don’t write it down, it never happened.

📉 I track… until it’s annoying. – I do it only when it's convenient.

⏳ I track sometimes. – Consistency? Still working on that.

📝 I track to stay mindful. – If you don’t measure it, you can’t manage it!

Meal Prep. *

⏳ Meal prep? Nope. – I barely know what I’m eating in an hour.

🥡 I prep regularly so I can steward my time well.

🔁 I prep sometimes. – When motivation hits… which isn’t often.

📆 I prep when I have time. – Sunday sometimes but not so much after that.

🤷‍♀️ I rarely meal prep. – I just grab whatever’s handy and hope for the best.

Eating Whole Foods *

🥗 Whole foods are my go-to. – Fresh, real food fills my plate.

🍟 Whole foods? Not really. – Processed is just easier (and tastier).

🎛️ If it’s not quick, I’m out. – Packaged and ready-to-eat is my style.

🍽️ Mostly whole foods. – But I won’t say no to a treat.

🤷‍♀️ I try, but snacks happen. – Convenience foods sneak in more than I’d like.

God and Food *

🙏 God is great, but… – I’m eating what I want.

🤷‍♀️ Faith takes a backseat. – Cravings and convenience call the shots.

😬 I try, but hunger wins. – When I’m starving, I just eat.

🤔 I pray… sometimes. – But not every bite is intentional.

🙌 I seek God’s guidance. – Every meal is a faith-filled choice!

Your Macronutrients ( carbs, fats and proteins) *

⚖️ I aim for balance. – But carbs tend to steal the spotlight.

🍞 I try, but…I often find my meals leaning too much on one food group.

🤷‍♀️ Balance? Not really. – I eat whatever sounds good.

🥗 My plate is on point. – Carbs, protein, and fats in harmony.

🍕 Balance? What’s that? – If it fits on my plate, I’m eating it!

Eat Your Veggies *

🍟 Fries are veggies, right? – If so, I’m crushing it!

🥦 I try, but… – Veggies aren’t my first pick.

🥕 My plate is basically a garden—veggies everywhere!

🥗 I eat them often. – But variety? Still working on that.

😬 Veggies? Meh. – I eat them, but not by choice.

Which Best Describes Your Awareness of Your Caloric Needs? *

🤦‍♀️ Calories? Oops. – I eat first, regret later.

🙈 I don’t even think about them. – Out of sight, out of mind.

🏅 Olympic-level eater. – Never met a calorie I didn’t like!

⚡ I eat to fuel my body and honor it as God’s temple.

🔢 I have a general idea. – But I’m not counting every bite.

You're doing awesome!

Next, answer 10 questions or statements about physical activity.

Exercise is the most underused antidepressant!

Describe Your Fitness Journey in One Phrase. *

💪 Trying my best. – Progress, not perfection.

🔄 One step forward… – Two steps back (but still moving!).

🏆 Committed & consistent. – No excuses, just results.

🚫 Allergic to exercise. – Symptoms include avoidance.

🤔 Does thinking count? – Because if so, I work out a lot!

Prioritizing Physical Activity *

😴 Priority? Nope. – More like an afterthought.

⚡ When motivation strikes. – Some weeks I’m on, some I’m off.

🤷‍♀️ I fit it in when I can. – Exercise and I have a love-hate thing.

🏋️ Non-negotiable! – I make time every day.

⏳ Mostly consistent. – I do my best, but there’s room to improve.

Your Perception of Exercise/Activity

🙌🏾 It’s a gift! – Every workout is a blessing.

😌 I appreciate it, but… – Motivation isn’t always there.

🛋️ Movement? – My body’s on permanent sabbatical.

🙅🏾‍♀️ It’s a chore. – Can I outsource my workouts?

😩 I know it’s good, but… – Necessary, not fun.

Feeling After Exercise/Activity *

😩 Exhausted. – I usually regret it and feel like I overdid it.

💀 Tired & sore. – My muscles and I are not on speaking terms.

😅 Good, but drained. – I feel great… once I recover.

⚡ Energized & accomplished! – Exercise gives me life!

🤷🏾‍♀️ Wouldn’t know… – I don’t do it.

Strength Training *

💪 I do some, but not consistently.

📦 Does carrying shopping bags count? – That’s my kind of weightlifting!

☕ Strength training? Rarely. – My coffee cup is my heaviest weight.

👀 I know it’s important… – I admire strong people from a distance.

🏋🏾‍♀️ I strength train regularly – Embracing the spirit of Proverbs 31:17.

Exercise/Activity Motivation *

❤️ For health & to honor my body. – Strength, energy, and feeling good!

🔥 Mostly for weight loss. – Burn, calories, burn!

😬 Because I should. – If guilt burned calories, I’d be fit.

🍰 To cancel out dessert. – Balance, right?

📺 I don’t exercise. – Does lifting the remote count?

Which best describes your relationship between exercise and worship. *

🙏 Does this prayer count? – “Lord, help me want to exercise.”

🤔 Exercise as worship? – Never made that connection.

💡 Interesting idea! – I’ve never thought of it, but I’m open.

🔄 I try, but forget. – Some days, it’s worship; some days, it’s just work.

🙌🏾 Absolutely! – Every step, lift, and stretch is for Him.

How often do you stretch or work on flexibility? *

📺 Does reaching for the remote count? – That’s my kind of stretch!

🪵 Rarely stretch. – I’m about as flexible as a wooden board.

😖 Only when I cramp. – Desperate times call for desperate stretches.

🤷🏾‍♀️ Occasionally. – When I remember, I do a quick one.

🧘🏾‍♀️ Daily stretcher. – In Him I live and move and have my being.

How much time do you spend sitting each day? *

🪑 More than 8 hours. – I should probably stand up more…

💻 6-8 hours. – I sit a lot, but I try to move when I can.

🚶🏾 4-6 hours. – I sit, but I stay active too.

🛋️ Couch life. – We’re in a committed relationship.

🏃🏾 Less than 4 hours. – Always on the move!

How often do you do aerobic exercise (walking, jogging, dancing, etc.)? *

❤️ I love cardio! – My heart thanks me daily.

⏳ I try, but consistency is hard. – Some weeks I’m on, some weeks I’m off.

🚶🏾 Occasional walker. – That’s about the extent of my cardio.

🏃‍♀️ I avoid cardio. – I only run if something’s chasing me!

💃🏾 Rarely, but… – I’ve been known to break a sweat in church!

Whoohoo! You're halfway there!

Next up: Sleep & Rest. Proper sleep regulates hunger hormones (leptin and ghrelin), curbs appetite, and boosts metabolism for better weight loss.

This section has 10 questions.

Does Your Mind Feel Restful at the End of the Day? *

🤯 Restful? Nope. – Overthinking at 2 AM is my specialty.

🌊 Yes, I wind down well. – My mind is as calm as a still waters.

😴 Mostly, but stress lingers. – My brain hits pause… eventually.

🎪 Restful sleep? What’s that? – My brain is a 24/7 circus.

🔁 Rarely. – My mind replays every awkward thing I’ve ever said.

Do You Take Breaks Throughout Your Workday? *

⏳ I try, but breaks only happen when my body insists.

🔋 Rest is for retirement—productivity comes first!

! 😌 Yes, I pause. – Even Jesus napped, and I’m following His lead!

📜 Never. – My to-do list has a to-do list.

🛑 Only when I crash. – If I can’t function, I finally stop.

Vacations or Time Off *

✈️ Yes, I get away. – Vacations keep me sane and sanctified .

😓 I take time off, but… – Vacation mode always comes with guilt mode.

📆 A day here and there. – One day, I’ll take a real vacation. One day…

🤹🏾‍♀️ Time off? What’s that? – My “breaks” are just switching tasks.

🏃‍♀️ Rarely—I’m too busy! – I’ll rest when I retire.

Do You Work on Sundays? *

😰 Sunday = Monday panic. – Stress levels rising...

💻 Just another workday. – No rest, just tasks.

📋 I try, but work sneaks in. – There’s always more to do.

🙏🏾 Sabbath is non-negotiable. – Worship and rest come first.

⏳ I work, but slower. – Not a full day off, but I ease up.

Which Best Describes Your Attitude About Grace and Rest? *

😓 I push through exhaustion. – There’s always too much to do.

🌿 Yes! I honor rest. – Rest is productive and necessary.

🚀 Rest = wasted time. – Can’t stop, won’t stop.

⏳ I rest, but feel guilty. – Only after justifying it with 500 chores.

📞 I’m always needed. – Rest? Hardly any time for that.

How Many Hours of Sleep Do You Get Per Night? *

⏰ Less than 5 hours. – Who has time to sleep?

😵‍💫 Sleep? What’s that? – I think I’ve heard of it before.

😴 7-9 hours! – My bedtime routine is a night time ritual.

😐 5-6 hours. – It’s not perfect, but I function… mostly.

🌙 Light sleeper. – I wake up more than I’d like.

Use of Caffeine or Sugar my to Boost Your Energy *

☕ Yes, most days. – I try not to overdo it, but I need the boost.

🍫 Sometimes. – I have it, but not in excess.

😴 No, adequate rest and the Holy Spirit are my energy source.

🥤 Powerless against it. – Life without sugar/caffeine? Unthinkable.

⚡ No desire to quit. – It’s basically in my bloodstream.

Do You Have a Consistent Sleep Schedule? *

⏰ Yes! I’m consistent. – My body clock and I are in sync!

🌪️ Sleep schedule? Lol. – My routine is pure chaos.

📅 Mostly, but weekends ruin it.

😵‍💫 I try, but life happens. – Bedtime depends on my stress levels.

🌙 I crash when I crash. – The goal? Sleep before sunrise.

Which most describes your nighttime TV/Screen habit? *

📺 TV puts me to sleep. – My bedtime is controlled by my screen.

📱 Phone in hand, eyes closing. – My screen is the last thing I see.

🤳 I try, but scrolling wins. – One quick scroll = one lost hour.

🚫 No screens before bed. – Blue light is banned in my house like the plague!

🥇 Binge-watching champ. – I know I should stop, but… cliffhangers!

Describe Your Sleep Quality *

😴 Deep sleeper. – I wake up feeling recharged and ready for the Lord's day.

😌 Sleep is okay. – Most nights are fine, but some? Rough.

😵‍💫 Toss & turn. – I wake up more times than my alarm.

🥱 Rarely restful. – I wake up more tired than when I went to bed.

💭 Stress dreams. – My nights are just reruns of my day.

You're in the home stretch!

This is the last of the Core Four. Chronic stress is a call to surrender! Answer the next 10 questions to see how stress may be affecting your weight loss.

Which Best Describes Your Feelings About Your Life’s Purpose? *

😓 Survival mode. – Figuring out God’s plan feels impossible right now.

🤷🏾‍♀️ Feeling lost. – I’m unsure of what God wants me to do.

🙏🏾 Fully aligned! – I wake up excited for my God-given purpose.

🧭 I have purpose, but… – Sometimes I struggle with direction.

🔍 Still searching. – I haven’t quite figured it out yet.

Which Best Describes the Past 12-Months *

😮‍💨 Challenging, but managing. – Doing my best to keep going.

🚧 A few bumps. – Nothing too overwhelming.

💥 Multiple stressors. – It’s been tough to keep up.

🌊 Tidal wave of stress. – Send help (and snacks).

⛵ Smooth sailing. – Life’s been pretty stress-free!

How Do You Handle Stressful Situations? *

😅 Internally panicking. – My life motto: “I’m fine.”

🔥 Meltdown mode. – When stress hits, I go all in.

🙏🏾 Calm & faith-filled. – I turn to God for wisdom.

😵‍💫 Overwhelmed at times. – Some things just get to me.

💔 I try, but emotions win. – Faith first… but panic sneaks in.

What’s Your General Feeling Most Days? *

🕊️ Peaceful & steady. – God’s got this, and I believe it.

😴 Exhausted. – Running on fumes and God’s grace

⚖️ Busy but balanced. – Some days are smooth, some are... chaotic.

🙂 Good, for the most part. – Nothing major, just life.

📖 Overwhelmed. – My to-do list is longer than the Old Testament!

Do You Set Boundaries to Protect Your Peace? *

🚧 Boundaries? What’s that? – Never heard of them.

🙋🏾‍♀️ I say 'yes' too much. – Overcommitted is my middle name.

🛡️ Yes, I protect my peace. – My time is guarded like Fort Knox.

🤷🏾‍♀️ I try, but guilt wins. – Saying no is harder than it should be.

😬 Sometimes, but it’s tough. – Enforcing boundaries makes me feel bad.

How Well Do You Protect Your Quiet Time With God? *

📋 I try, but distractions win. – My Bible competes with my to-do list.

⏳ I want to, but rarely do. – Time always seems to slip away.

📖 Quick verse & go. – If I remember, I squeeze it in.

🏃🏾‍♀️ Quiet time? What’s that? – My schedule is too packed.

☕ Daily priority. – Jesus and I have coffee dates every day!

How Do You Handle Interruptions or Changes in Plans? *

😤 Panic mode. – Do not mess with my plans!

😭 Total meltdown. – I crumble into a heap of frustration.

😖 I try, but… – Rolling with it isn’t always easy.

🙏🏾 Patience & grace. – God’s plans > mine.

🔄 I sometimes get thrown off and struggle to refocus

Do You Have Someone to Talk to in Hard Times? *

🤝 Yes, I have support. – I believe in sharing everything including my burdens.

🔒 I keep it bottled up. – My problems stay locked in the vault.

🐶 Only my dog knows. – Does that count?

🤐 Sometimes, but I hesitate. – I don’t want to burden others

📞 Great support, but… – I don’t always reach out.

Is Prayer as a First Response or a Last Resort? *

🙏🏾 First response. – Prayer is my knee-jerk reaction.

🤔 Mostly, but I forget. – Trying to pray before panicking.

😣 Last resort. – I pray after I’ve tried everything else.

🙄 Unfortunately, an afterthought. – Prayer should be first, but it’s not.

⏳ I wait too long. – I pray when things get really bad.

Which Best Describes Your Current Life Situation? *

🌎 Crushed by pressure. – One more thing and I might lose it.

⚡ Under pressure, but managing. – Holding it together (mostly).

⚖️ Balanced & steady. – Workload is manageable, stress is minimal.

😵‍💫 Constantly overwhelmed. – Caregiving, deadlines, life… no break.

🌤️ Stretched thin, but hopeful. – I can see light at the end of the tunnel.

Results that make us proud!

Are You Interested in These Topics?

Yes

How ready are you to take action right away? *

Not ready at all – "I'm still in the brainstorming phase."

Somewhat ready – "I've got one sneaker on; the other is still in the closet."

Moderately ready – "I'm warming up and stretching."

Very ready – "I'm at the starting line, waiting for the signal."

Extremely ready – "I've already started; catch up if you can!"

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