Body Transformation Skills Survey

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Body Transformation Skills Survey - Current Behaviours

Answer each question on a scale from 0 to 10 based on how true the statement is to you, where
0 - Not at all like me, I disagree, none of it is true,
5 - partially true, I half agree or half of the statement applies to me,
10 - Completely like me, I totally agree, all parts apply to me
Note - Answer anywhere on the 0-10 scale, e.g. 3 out of 10.

Name *

Email - *

I experience a positive and powerful feeling when I think about achieving my goal.

Clear selection

I can easily miss a meal If I need to, be it breakfast, lunch or dinner

Clear selection

I know what to do to lose body fat and I can stick to it fairly well

Clear selection

I rarely eat or rely on food when feeling stressed

Clear selection

I know what I need to do to achieve my goal and what behaviours are not needed for my aims

Clear selection

I understand that body fat changes are based almost entirely on energy intake & expenditure

Clear selection

I experience a negative and worrying feeling when I think about failing to achieve my goal

Clear selection

I eat just the right amount for what I need and I can leave food on my plate If I have eaten enough.

Clear selection

I know the best macros for my body and I mostly eat along these guidelines

Clear selection

I use exercise to clear my mind when stressed

Clear selection

I want to be known and viewed by my friends for my fitness and physique

Clear selection

I am good at noticing and monitoring how my body changes

Clear selection

I remain consistent with my health & fitness even when life gets busy or manic

Clear selection

I know roughly how many calories I eat and how many steps I walk every day

Clear selection

I am good at transitioning into and out of fat loss periods

Clear selection

I actively / regularly use techniques to reduce my stress and handle emotions

Clear selection

The voice in my head generally helps me towards my goals

Clear selection

I understand clearly the process behind how to change my body physically

Clear selection

I think about my goals daily and can feel both the emotions of success and consequences of failure

Clear selection

I am not influenced by what others are eating or drinking, I do not need to join in.

Clear selection

I can maintain my body naturally without needing to focus much on my actions

Clear selection

I am comfortable waiting 10 minutes to eat if I get a food craving

Clear selection

I regularly use both coaches and test data to ensure I am making progress

Clear selection

I understand that many factors influence how you behave around energy intake & expenditure

Clear selection

I have no fears or negative consequences around successfully achieving my goal

Clear selection

I am good at exercising both early in the morning and later at night

Clear selection

I understand the different requirements between changing your body vs optimising health or fitness

Clear selection

I look to go to bed earlier to get more sleep when I am stressed

Clear selection

I have a specific target that would mean I am now the person I want to be around health & fitness

Clear selection

I am patient about the time it really takes to achieve my goals

Clear selection

I usually feel relaxed, easy or comfortable when I am around food or eating

Clear selection

I rarely go looking for food as something to do or use it as one of my main joys in life

Clear selection

I know difference the between a break even day or week vs a fat loss focused one

Clear selection

I am good at using a stress management techniques during stressful times

Clear selection

I am at peace about the parts of my identity I am giving up by achieving my goals

Clear selection

I use a variety of different measures to monitor how my body changes over time

Clear selection

I am motivated by various people that I know to improve my health and fitness

Clear selection

I can be good on weekends as easily as I can during the week

Clear selection

I know how to use top level body building techniques to build muscle

Clear selection

I have some hobbies I can do when stressed to avoid eating / drinking etc.

Clear selection

I spend a lot of time in a club / group where I am around people who have already achieved my goal

Clear selection

I understand clearly the process behind how to change my emotions

Clear selection

I am good at convincing myself to make a good decision around food or exercise.

Clear selection

I can easily go without using technology (checking your phone, the net, TV, computer games, porn)

Clear selection

I know how to tailor plans to my own body and my personalities needs

Clear selection

I periodically review my life and create a plan to improve any areas that I feel are unsatisfactory

Clear selection

I check my body shape / progress every day or whenever I see my reflection

Clear selection

I am comfortable judging body fat changes in weeks/months and muscle over many months/years

Clear selection

I am prepared to make a lot of sacrifices and commit towards my goals

Clear selection

I am free from having any specific addictions (e.g. alcohol, drugs, medication, sex, porn, technology, gambling, food, cigarettes etc).

Clear selection

I am good at modifying my thoughts/actions so I mostly stick to my good behaviours

Clear selection

I look to improve my mindfulness around stress and explore beliefs that may increase it

Clear selection

I am always doing experiments, challenges or going down new avenues to grow as a person.

Clear selection

I understand clearly the process behind how to change my behaviours

Clear selection

I really enjoy doing the behaviours that will help me achieve my goal

Clear selection

I actively try to reduce using technology or other addictive behaviours at some point during the year

Clear selection

I am open to using supplements and would consider taking performance enhancing drugs if needed

Clear selection

I have learnt to use more than one stress reduction technique which I use frequently in tough times

Clear selection

I regularly spend time / have access to role models who have achieved my goal already

Clear selection

I am judging my progress and goals over a 3 to 5 year time period

Clear selection

Clear form

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