Skill Assessment – Bold & Fit

I include 1-2 palm -sized portions of protein at most meals.

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I include 1-2 fist-sized portions of vegetables at most meals.

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I eat an appropriate amount of carbs for my needs, preferences, and goals (E.g., my workouts are well fueled, my sleep is solid and I enjoy my food without feeling overstuffed).

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I eat an appropriate amount of fats for my needs, preferences, and goals. (E.g my skin and hair are healthy, my hormones seem to be in check -as far as I know-, and enjoy my food without feeling overstuffed)

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I drink enough of fluids to stay well hydrated.

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I choose mostly fresh, lean sources of proteins.(E.g chicken, fish, shellfish, lean beef, tofu, tempeh, eggs, Greek yogurt, cottage cheese , etc)

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What are the most frequent proteins (like 3 or more days a week) you consumed?

I eat a variety of fresh, differently colored vegetables (and fruits). Green, white, yellow, orange, blue purple,- I eat them all!

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What are the most frequent vegetables (like 3 or more days a week) you consumed?

I eat mostly slow digesting, high-fiber, nutrient-rich "smart carbohydrates". (E.g fruits, potatoes, sweet potatoes, whole grains, beans/legumes, other starchy tubers as las or yuca, etc.)

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What are the most frequent carbohydrates (like 3 or more days a week) you consumed?

I eat mostly healthy fats (E.g nuts/nut butters, seeds, olive oil, avocados, etc)

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What are the most frequent fats (like 3 or more days a week) you consumed?

I drink mostly low-calorie, minimally-processed beverages

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What are the most frequent beverages (like 3 or more days a week) you consumed?

I plan most of my meals (including weekends) and prepare them ahead of time, if needed.

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Most of the time, I eat fairly regularly, at consistent interval. Sometimes, if I am not hungry, I won't eat.

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I generally ensure my food environment supports my goals. (E.g I keep healthy foods in the house or easily available, and keep problematic foods out of the house or out of sight)

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I eat slowly and mindfully, with few distractions. I notice the taste and texture of my food.

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I stop eating once I am satisfied (before I am stuffed).

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I eat when I am physically hungry. If I indulge, I do so intentionally and without guilt.

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I practice good "sleep hygiene" and use nigthly pre-bed ritual to prepare for sleep. (E.g turn off electronics 30 minutes before bedtime avoid caffeine and alcohol near bedtime, dim the lights etc)

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My sleep environment helps me to get a good night's rest. (E.g dark, quiet, cool, uncluttered, comfortable sleeping space, etc)

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I plan my bedtimes to try to get plenty of high quality sleep (7-9 hours).

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I am able to wake without hitting snooze, and I have a morning routine that supports wakefulness. (e.g expose myself to light, do some light movement, have a reasonable amount of caffeine, etc)

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I make time for healthy habits.

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I keep my home and work spaces relatively organized, and intentionally set it up to support my goals and minimize tension or stress. (including having some "me space")

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I purposefully relax, have fun, and de-stress.

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I drink alcohol moderately, or don't drink at all. (E.g <7 drinks per week)

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I exercise or do some regular movement.

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I am able to move freely with little or no pain or restriction.

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I can express my emotions directly maturely and honestly.

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I can manage my stress or emotions without relying on particular substances or behaviors to cope. (E.g food and eating, alcohol, drugs, scrolling on social media, etc.)

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I have at least one positive, supportive social connection.

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I strive to be a little better through effort and practice.

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I recognize that challenges and failures are an opportunity for growth.

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The way I am living reflects my deeper values.

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I connect my goals, and my actions towards those goals, with a deeper purpose.

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