Your Readiness to Change Report

Congratulations on taking this important step in your fitness journey! This report contextualizes your quiz results and is rooted in proven behavior change science, designed to give you a deeper understanding of where you stand and what’s next.

The Science Behind This Report
As an ACE Certified Behavior Change Specialist, I use the latest research to help you make lasting changes. Here are the models that powered your quiz:

Transtheoretical Model:
This model breaks down the stages of change—from thinking about fitness to making it a daily habit. Knowing your stage helps us pinpoint what’s holding you back and how to move forward.

Fogg Behavior Model:
Motivation alone isn’t enough—you need the right habits and tools to take action. If you’re stuck, we’ll work on improving your ability and setting triggers to make change easier.

Self-Determination Theory:
This theory helps us understand your internal and external motivations so we can align your fitness goals with what really drives you from within.

Habit Formation:
Lasting change comes from small, consistent actions. Fitness isn’t about huge leaps, but steady progress that sticks.

Read on for your tailored, science-backed steps to make fitness part of your life—whether you’re just starting or leveling up your routine. Let’s go!

Readiness Stage
Clarity Seeker
Curious Contemplator
Quick Win Seeker
Momentum Maven
Resilient Routine Builder
Score Range
14 to 24
25 to 37
38 to 50
51 to 63
64 to 76

Below, you’ll find a breakdown of what this stage means for you, along with personalized steps and reflections to help guide your progress.

Where You Are on Your Journey

Momentum Maven (51–63 points)
You’ve already built a routine and are now ready to level up. You’ve moved past the basics, and it’s time to push yourself further. New levels, new devils!

Next steps:

  • Increase intensity: Focus on progressive overload—adding weight, increasing reps, or working out more frequently. Ensure you’re training across all three planes of motion (front, side, and rotational) to fully engage your body. Fitness by Zoe can guide you through advanced techniques to keep progressing.
  • Prioritize recovery: Push hard, but balance it with rest days and active recovery to avoid burnout. Recovery is key to sustaining long-term performance gains.
  • Advanced nutrition strategies: Fine-tune your diet to support your training, potentially by increasing protein intake to aid muscle repair and consider optimizing meal timing to boost recovery and performance.

How to Work With Me

I understand firsthand the challenges of balancing career, family, and personal passions. As an ACE Certified Behavior Change Specialist, ACE Certified Personal Trainer, and MBA graduate from UVA’s Darden School of Business, I offer a sustainable approach to reclaiming your health, based on four pillars: fitness, nutrition, mindset, and recovery.

I help busy women transform their fitness in a realistic way—no cookie-cutter advice. My approach is tailored for lasting change that fits your lifestyle.

Book Your FREE Consultation Call With Zoe