Fitness is not an exact science measured by a weight scale or body fat percentage. The foundation of getting in shape is finding the motivation.
The most reliable form of motivation is feeling good about yourself. Personal trainers and nutritionists, who observe success and failure every day, say self-awareness is the key. It works more effectively than external goalsfitting into a swimsuit or slimming for a class reunionand lasts longer than any summer at the beach.
Consider this quiz a checkpoint for your fitness motivation. The questions and scoring system were developed with the guidance of Liz Applegate, a nutrition instructor at University of California-Davis, and Susan M. Kleiner, a Seattle dietitian.
There is no failing score. You will need pen, paper and an ample serving of honesty.
For the most accurate results, write down a typical day of eating and drinking. Better yet, record everything you eat tomorrow or some day soon that reflects your normal eating patterns. Then answer these questions, do the math and see how you score.
Eating patterns
1. In a typical day, do you eat breakfast? Yes or no
2. Do you eat three meals? Yes or no
3. How many snacks? , 1 to 3, 4 or more
4. What time do you eat dinner?
5. Which of your meals has the most calories: breakfast, lunch or dinner?
6. How many servings of grain foodsbread, cereal, pasta, ricedo you eat in an average day?
7. How many servings of fruits and vegetables do you eat?
8. How many servings of dairy products, meat, chicken and fish?
9. Do you know what percentage of calories in your diet comes from fat? Yes or no
10. If you answered “yes” to Question 9, can you estimate saturated fat compared to non-saturated fat? Yes or no
11. Do you know about how many grams of fiber you eat? Yes or no
12. How many cups of water do you drink?
13. How many sodas (diet or regular) do you consume?
Physical activity
14. Do you consider yourself physically active? Yes or no
15. How many times per week do you exercise or engage in physical activity for 30 minutes or more? , 1 to 2, 3 to 5
16. How many times during a busy week? , 1 to 2, 3 to 5
17. How many hours of television do you watch in a typical week? None, 4 or less, 7 or less, 7 to 19, 20 or more
Rest and recovery
18. How many hours do you sleep during a typical night? Less than 6, 6 to 7, 8 to 9, 10 or more
19. When you feel unusual aches and pains, would you take the day off from a scheduled workout or strenuous activity? Yes or no
Answers
1. Yes is worth 3 points. No is -1. Eating breakfast is a manageable goal for the summer.
2. Yes is 3 points No is 0.
3. Zero is 0 points. One to three snacks is 1. More than 3 is -1. Eating smaller meals and one to three healthful snacks is recommended by many dietitians, especially for active individuals. Eating more than three snacks probably means you dont eat regular meals; eating no snacks overtaxes the body between meals.
4. 7 p.m. or earlier is 3 points. Between 7 and 9 p.m. is 0. Later than 9 p.m. is -3. Studies show eating too many calories late in the day is a quick path to weight gain.
5. Lunch is 3. Breakfast is 1. Dinner is -1. If you do have to eat a late dinner, make it light and switch the calories to your mid-day meal and snacks.
6. For 0 to 3 servings give yourself -3 points; 4 to 5 is -1 point; 6 to 8 is 1 point; 9 to 11 is 3 points. More than 11 is -1. The Food Guide Pyramid suggests 6 to 11 servings per day as the base of a healthful diet. Not getting enough grains can lead to high-fat, high-sugar choices. Eating strictly grains can deprive you of protein.
7. 0 to 2 equals -3 points; 3 to 4 is 1 point; 5 or more is 3 points. Getting five servings per day is ambitious for many people, but a terrific goal for an improved diet.
8. Zero equals -1. One serving equals 0 points. Two to three servings is 3 points, the ideal according to the Food Guide Pyramid. Four or more servings gets a score of -3.
9. Yes equals 1, No equals 0
10. Yes equals 1, No equals 0
11. Yes equals 1, No equals 0
12. Less than three cups is 1 point. Four to seven cups is 2 points. Eight or more cups is 3. Many dietitians say if they could make one positive change in a person’s diet, it would be to drink more water.
13. Zero is 3 points, showing motivation, willpower and recognition of what nutritionists call “empty calories.” One soda per day equals 0 points. Two or more equals -3.
14. Yes is 3, No is -3. Active lifestyle is a cornerstone of fitness. It doesn’t have to translate to exercise so much as regular physical activity.
15. Zero is -3; 1 to 2 equals 1 point; 3 or more equals 3 points.
16. Zero is 0. 1 to 2 equals 2 points; 3 or more equals 4 points. This question shows how high a priority you place on fitness.
17. None is 5 points; 4 or less equals 3 points; 7 or less equals -1; 8 to 19 equals -3; 20 or more equals -5. This is one place where most people can improveand find more time for physical activity.
18. Less than 6 equals -3; 6 to 7 is worth 1 point; 8 to 9 equals 3 points (the optimal amount, especially for an active person); 10 or more is -3.
19. Yes is 3, no is -3. Recreational athletes often make the mistake of “playing hurt.” Rest isnecessary to make the most of your fitness plans.
Scoring
40 to 52: You are extremely motivated to stay fit. Keep it up, but remember not to push too hard.
15 to 39: Your direction is positive, but you have room for improvement.
0 to 14: Fairly typical score for Americans. Set some specific goals to get more motivated.
-1 to -15: Your fitness plan has slipped from your grasp. Rather than try to recover it all at once, concentrate on one area.
-16 to -33: Be encouraged you took this quiz. It means you want to make positive changes. Perhaps a trainer or nutritionist, even a knowledgeable friend, can help you get started.
