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Quiz for CEOs & Corporate Professionals:
Measuring Mindset, Stress, Sleep, Nutrition, and Fitness

This quiz is designed to assess key areas of your well-being: mindset, stress, sleep, nutrition, and fitness. Your responses will help us create a personalized development program to enhance your overall health and performance

Instructions: For each statement, select the option that best describes your current situation. Please be honest for the most accurate results.

Mindset

1. How often do you engage in activities that promote personal growth (e.g., reading, learning new skills)?

2. How would you rate your overall satisfaction with your career and personal life?

3. How frequently do you set and review your personal and professional goals?

4. How do you handle setbacks and challenges?

Total Score: _ _

Mindset Score:

● 13-16: Excellent Mindset

● 9-13: Good Mindset

● 5-8: Needs Improvement

● 1-4: Immediate Attention Needed

Stress

5. How often do you feel overwhelmed by your responsibilities?

6. How often do you engage in stress-reducing activities (e.g., meditation, hobbies)?

7. How well do you manage work-life balance?

8. How would you describe your ability to relax and unwind?

Total Score: _ _

Stress Score:

● 13-16: Excellent Stress Management

● 9-13: Good Stress Management

● 5-8: Needs Improvement

● 1-4: Immediate Attention Needed

Sleep

9. How many hours of sleep do you get on an average night?

10. How often do you wake up feeling rested and refreshed?

11. How consistent is your sleep schedule (going to bed and waking up at the same time)?

12. How often do you use electronics (e.g., phone, tablet) right before bed?

Total Score: _ _

Sleep Score:

● 13-16: Excellent Sleep Hygiene

● 9-13: Good Sleep Hygiene

● 5-8: Needs Improvement

● 1-4: Immediate Attention Needed

Nutrition

13. How balanced is your diet (considering fruits, vegetables, proteins, and healthy fats)?

14. How often do you consume processed or fast food?

15. How mindful are you about portion sizes and calorie intake?

16. How often do you drink water throughout the day?

Total Score: _ _

Nutrition Score:

● 13-16: Excellent Nutrition Habits

● 9-13: Good Nutrition Habits

● 5-8: Needs Improvement

● 1-4: Immediate Attention Needed

Fitness

17. How often do you engage in physical exercise?

18. How would you rate your overall physical fitness?

19. How often do you participate in strength training or resistance exercises?

20. How do you feel after completing a typical workout?

Total Score: _ _

Fitness Score:

● 13-16: Excellent Fitness Level

● 9-13: Good Fitness Level

● 5-8: Needs Improvement

● 1-4: Immediate Attention Needed

Overall Total Score: _ _

● 80-64 points (Tier 1: Peak Performer): You are excelling in most areas of your well-being. Focus on maintaining your current habits and exploring advanced strategies for continued growth.

● 63-48 points (Tier 2: Strong Foundation): You have a solid foundation in place. Identify areas for improvement and work on making incremental changes to enhance your well-being.

● 47-32 points (Tier 3: Room for Improvement): There are several areas where you can improve. Consider developing a structured plan to address specific weaknesses and seek support where needed.

● 31-20 points (Tier 4: Needs Immediate Attention): Significant changes are needed to improve your well-being. Prioritize key areas and consider seeking professional guidance to create a comprehensive improvement plan.

Next Steps: Based on your score, you will receive a personalized development program that focuses on strengthening the areas identified in the quiz. This program will include practical steps, resources, and support to help you achieve your personal and professional goals.

Coaching Program: Stress and Fitness Balance

This 8-week coaching program is designed to help CEOs over 35 achieve a balanced lifestyle by addressing stress, sleep, nutrition, and fitness. Based on your initial assessment, you will be placed in one of three levels: High Stress, Moderate Stress, or Low Stress. Each level has a specific focus and will transition into the next as you progress, ultimately leading to a maintenance stage.

Level 1: High Stress (8 Weeks)

Focus Areas:

Mindset, Stress Reduction, Sleep, Nutrition, Low-Intensity Exercise

Objectives:
  • Significantly reduce stress levels.
  • Establish a routine for better sleep quality and consistency.
  • Implement a balanced and nutritious diet.
  • Incorporate low-intensity exercise to support mental and physical health
Program Components: Submit Quiz Results by Entering Your Email to View!
  1. Mindset and Stress Reduction:
    • Daily Meditation: 10-20 minutes of guided meditation sessions.
    • Breathwork: Practice deep-breathing exercises daily
    • Yoga: Gentle yoga sessions 2-3 times a week.
    • Sauna: Use a sauna 1-2 times a week for relaxation.
  2. Sleep Hygiene:
    • Consistent Sleep Routine: Establish a regular sleep schedule.
    • Sleep Environment: Optimize the bedroom for sleep (dark, quiet, cool).
    • Pre-Sleep Relaxation: Engage in calming activities like reading or stretching.
  3. Nutrition:
    • Balanced Diet Plan: Emphasize whole foods, including fruits, vegetables, lean proteins, and healthy fats.
    • Hydration: Ensure adequate water intake throughout the day
    • Mindful Eating: Practice mindful eating to recognize hunger and fullness cues
  4. Low-Intensity Strength Training:
    • Strength Training: Two days a week of low-intensity strength training.
    • Daily Movement: Incorporate activities like walking or light stretching

Level 2: Moderate Stress (8 Weeks)

Focus Areas:

Mindset, Stress Management, Sleep, Nutrition, Strength and Conditioning

Objectives:
  • Continue reducing stress while introducing a balance of strength and conditioning exercises.
  • Maintain and improve sleep and nutrition habits.
Program Components: Submit Quiz Results by Entering Your Email to View!
  1. Mindset and Stress Management
    • Advanced Mindfulness Practices: Longer meditation sessions and breathwork exercises.
    • Stress Reduction Activities: Engage in hobbies that promote relaxation.
  2. Sleep Hygiene:
    • Sleep Quality Monitoring: Use a sleep tracker to monitor improvements.
    • Continued Sleep Environment Optimization: Ensure the bedroom remains conducive to sleep.
  3. Nutrition:
    • Enhanced Meal Planning: Introduce new healthy recipes and meal prep techniques.
    • Nutrient Timing: Focus on nutrient timing to support workouts and recovery.
  4. Strength and Conditioning:
    • Strength Training: Three days a week of moderate-intensity strength training
    • Cardio Workouts: Include moderate-intensity cardio sessions 1-2 times a week.
    • Flexibility Exercises: Regular yoga or Pilates sessions.

Level 3: Low Stress (8 Weeks)

Focus Areas:

Maintaining Low Stress Levels, Intense Exercise

Objectives:
  • Maintain low stress levels while increasing the intensity and frequency of exercise routines.
  • Fine-tune sleep and nutrition to support higher physical activity levels
Program Components: Submit Quiz Results by Entering Your Email to View!
  1. Mindset and Stress Management:
    • Ongoing Mindfulness: Maintain daily mindfulness practices.
    • Goal Setting: Regularly set and review personal and professional goals.
  2. Sleep Hygiene:
    • Routine Maintenance: Regularly review and adjust sleep habits.
    • Advanced Recovery Techniques: Implement techniques like massage or physical therapy.
  3. Nutrition:
    • Optimized Diet Plan: Tailor nutrition to support higher activity levels.
    • Supplementation: Introduce necessary supplements to enhance performance.
  4. Intense Exercise:
    • High-Intensity Interval Training (HIIT): Include HIIT sessions 2-3 times a week.
    • Strength Training: Four days a week of advanced strength training
    • Endurance Training: Longer cardio sessions to build endurance.

Level 4: Maintenance (Ongoing)

Focus Areas:

Optimal Stress to Fitness Balance

Objectives:
  • Maintain a balanced lifestyle with optimal stress management and fitness levels
  • Continue to fine-tune all areas to sustain long-term well-being.
Program Components: Submit Quiz Results by Entering Your Email to View!
  1. Mindset and Stress Reduction:
    • Regular Check-Ins: Monthly assessments to ensure stress levels remain low.
    • Continued Growth: Engage in continuous learning and personal development.
  2. Sleep Hygiene:
    • Consistent Sleep Routine: Maintain a regular sleep schedule.
    • Preventive Measures: Stay proactive about sleep quality and quantity.
  3. Nutrition:
    • Sustained Healthy Eating: Continue following a balanced diet
    • Seasonal Adjustments: Adjust meal plans based on seasonal availability of fresh produce.
  4. Low-Intensity Strength Training:
    • Consistent Exercise Routine: Maintain a regular exercise schedule.
    • Performance Tracking: Monitor and adjust fitness goals and routines.
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