YOUR PERSONALISED 26-WEEK SMART-CORE PLAN
Stabilisation → Momentum → Adjustment → Refinement → Transition
ALL QUESTIONS REQUIRE AT LEAST ONE ANSWER
SMART-CORE works best when answers reflect your current lifestyle, not your ideal behaviour.
2. Biological sex at birth?
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2. Biological sex at birth?
4. Weight (Stones or kg) ?
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5. Waist Measurement (Inches or cm) ?
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8. High blood Pressure ?
*
10. PCOS / hormonal imbalance ?
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10. PCOS / hormonal imbalance ?
11. Gastrointestinal disorder ?
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11. Gastrointestinal disorder ?
13. History of weight gain ?
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13. History of weight gain ?
14. History of eating disorder ?
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14. History of eating disorder ?
15. Body Composition Category ?
(Select the closest visual match)
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15. Body Composition Category ?
(Select the closest visual match)
16. Resting heart rate ?
*
17. Average daily steps ?
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17. Average daily steps ?
20. Resistance training per week ?
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20. Resistance training per week ?
21. Cardio sessions per week ?
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21. Cardio sessions per week ?
22. Occupational activity ?
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22. Occupational activity ?
23. Training for specific event ?
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23. Training for specific event ?
24. Track workouts (Road running) ?
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24. Track workouts (Road running) ?
25. Diet style preference ?
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25. Diet style preference ?
27. Snack between meals ?
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27. Snack between meals ?
28. Alcohol units per week (1 unit ≈ 10g alcohol) ?
(≈ small glass wine, single spirit, or half pint standard beer)
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28. Alcohol units per week (1 unit ≈ 10g alcohol) ?
(≈ small glass wine, single spirit, or half pint standard beer)
29. Sugary drink servings per week ? (1 serving ≈ 330ml / 12oz)
*
29. Sugary drink servings per week ? (1 serving ≈ 330ml / 12oz)
30. Ultra-processed food servings per week ?
(1 serving = packaged snack/ready meal/fast food portion)
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30. Ultra-processed food servings per week ?
(1 serving = packaged snack/ready meal/fast food portion)
31. Smoking / nicotine use ?
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31. Smoking / nicotine use ?
32. Recreational drug use ?
*
32. Recreational drug use ?
34. Chronic pain or injury affecting activity ?
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34. Chronic pain or injury affecting activity ?
35. (For Females) — Hormonal / reproductive status (if applicable) ?
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35. (For Females) — Hormonal / reproductive status (if applicable) ?
36. (For Females) — Current reproductive status ?
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36. (For Females) — Current reproductive status ?
37. Current medications (Select all that apply) ?
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37. Current medications (Select all that apply) ?
38. Dietary supplements currently taken (Select all that apply) ?
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38. Dietary supplements currently taken (Select all that apply) ?
39. Recent blood test results relevant to metabolism (if known - Select all that apply) ?
*
39. Recent blood test results relevant to metabolism (if known - Select all that apply) ?
40. Family history of metabolic conditions (select all that apply) ?
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40. Family history of metabolic conditions (select all that apply) ?
41. Average sleep duration per night ?
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41. Average sleep duration per night ?
43. Current stress level (self-rated) ?
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43. Current stress level (self-rated) ?
44. Emotional eating frequency ?
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44. Emotional eating frequency ?
45. Main triggers for overeating (if applicable) ?
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45. Main triggers for overeating (if applicable) ?
46. Past diet consistency ?
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46. Past diet consistency ?
47. Biggest barrier to consistency ?
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47. Biggest barrier to consistency ?
48. Commitment level right now (self-rated) ?
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48. Commitment level right now (self-rated) ?
49. Readiness for change (self-rated) ?
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49. Readiness for change (self-rated) ?
50. Caffeine intake per day (all sources combined) ?
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50. Caffeine intake per day (all sources combined) ?
51. Typical caffeine timing ?
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51. Typical caffeine timing ?
52. Main sources of caffeine (select all that apply) ?
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52. Main sources of caffeine (select all that apply) ?
54. Do other people influence your meals?
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54. Do other people influence your meals?
55. Diet structure preference?
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55. Diet structure preference?
56. Current calorie or macro tracking ?
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56. Current calorie or macro tracking ?
57. Past diet approaches attempted (select all that apply) ?
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57. Past diet approaches attempted (select all that apply) ?
58. Past diet results (select all that apply) ?
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58. Past diet results (select all that apply) ?
59. Typical daily water / fluid intake ?
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59. Typical daily water / fluid intake ?
60. Typical vegetable intake per day (excluding potatoes) ?
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60. Typical vegetable intake per day (excluding potatoes) ?
61. Typical fruit intake per day ?
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61. Typical fruit intake per day ?
62. Food allergies (immune reaction) ?
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62. Food allergies (immune reaction) ?
63. Food intolerances or digestive sensitivities ?
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63. Food intolerances or digestive sensitivities ?
64. Typical fibre intake from foods?
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64. Typical fibre intake from foods?
65. Bloating after meals?
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65. Bloating after meals?
66. Typical bowel movement frequency?
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66. Typical bowel movement frequency?
67. Weekly grocery shopping frequency?
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67. Weekly grocery shopping frequency?
68. Weekly food budget for groceries?
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68. Weekly food budget for groceries?
69. Cooking skill level?
*
70. Time available for meal preparation during weekdays?
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70. Time available for meal preparation during weekdays?
71. Typical eating environment?
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71. Typical eating environment?
72. Access to fresh foods (fruit, vegetables, whole foods)?
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72. Access to fresh foods (fruit, vegetables, whole foods)?
73. Kitchen equipment available for cooking?
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73. Kitchen equipment available for cooking?
74. Ability to prepare meals during weekdays?
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74. Ability to prepare meals during weekdays?
75. Ability to prepare meals on weekends?
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75. Ability to prepare meals on weekends?
76. Frequency of deli, restaurant or takeaway meals?
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76. Frequency of deli, restaurant or takeaway meals?
77. Frequency of social eating events?
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77. Frequency of social eating events?
78. Frequency of travel disrupting your eating routine?
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78. Frequency of travel disrupting your eating routine?
79. Typical eating schedule regularity?
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79. Typical eating schedule regularity?
80. Poultry (chicken, turkey)?
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80. Poultry (chicken, turkey)?
81. Red meat (beef, lamb, pork)?
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81. Red meat (beef, lamb, pork)?
85. Plant-based proteins (beans, lentils, tofu, tempeh)?
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85. Plant-based proteins (beans, lentils, tofu, tempeh)?
86. Grain-based carbohydrates (rice, oats, pasta)?
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86. Grain-based carbohydrates (rice, oats, pasta)?
87. Root vegetables (potatoes, sweet potatoes)?
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87. Root vegetables (potatoes, sweet potatoes)?
88. Fruit intake preference?
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88. Fruit intake preference?
89. White bread and refined grain bread products?
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89. White bread and refined grain bread products?
90. Pasta and refined grain meals?
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90. Pasta and refined grain meals?
91. Breakfast cereals (refined or packaged)?
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91. Breakfast cereals (refined or packaged)?
92. Sugary foods (cakes, pastries, sweets)?
*
92. Sugary foods (cakes, pastries, sweets)?
93. Chocolate and confectionery products?
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93. Chocolate and confectionery products?
94. Fried foods (chips, fried takeaway foods)?
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94. Fried foods (chips, fried takeaway foods)?
95. Cooking oils and added fats?
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95. Cooking oils and added fats?
97. Avocado and whole-food fats?
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97. Avocado and whole-food fats?
98. Coconut products (coconut oil, coconut milk etc.)?
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98. Coconut products (coconut oil, coconut milk etc.)?
99. Where are most weekday meals eaten?
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99. Where are most weekday meals eaten?
100. Who usually prepares weekday meals?
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100. Who usually prepares weekday meals?
101. Access to food preparation facilities during the day?
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101. Access to food preparation facilities during the day?
102. Ability to store prepared meals (fridge/freezer)?
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102. Ability to store prepared meals (fridge/freezer)?
103. Main reason previous diets did not work (if applicable)?
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103. Main reason previous diets did not work (if applicable)?
104. What helps you stay consistent with nutrition?
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104. What helps you stay consistent with nutrition?
105. Preferred way to track progress?
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105. Preferred way to track progress?
106. Comfort with adjusting diet over time?
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106. Comfort with adjusting diet over time?
107. Accuracy of estimating food intake?
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107. Accuracy of estimating food intake?
108. Current awareness of calorie intake?
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108. Current awareness of calorie intake?
109. Current weight trend over the last 3 months?
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109. Current weight trend over the last 3 months?
110. Typical daily protein intake estimate?
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110. Typical daily protein intake estimate?
111. Stool consistency (Bristol scale)?
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111. Stool consistency (Bristol scale)?
112. Estimated salt / sodium intake from food?
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112. Estimated salt / sodium intake from food?
113. Recovery tracking using wearable devices HRV (heart rate variability)?
*
113. Recovery tracking using wearable devices HRV (heart rate variability)?
114. Male hormone health indicators (if applicable)?
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114. Male hormone health indicators (if applicable)?
115. Cultural or traditional cuisine patterns?
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115. Cultural or traditional cuisine patterns?
Name to appear on report
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