Sheila Strong

Physical Activity Readiness Questionnaire (PAR-Q)

(A Questionnaire for People Aged 15 to 69)

Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active.

If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.




If you answered YES to one or more questions

Talk to your doctor by phone or in-person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions you answered YES.

  • You may be able to do any activity you want – as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice.
  • Find out which community programs are safe and helpful for you

If you answered NO to all questions

If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can:

  • Start becoming much more physically active – begin slowly and build up gradually. This is the safest and easiest way to go.
  • Take part in a fitness appraisal – this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively.

Delay becoming much more active:

  • If you are not feeling well because of a temporary illness such as a cold or a fever – wait until you feel better
  • If you are or may be pregnant – talk to your doctor before you start becoming more active.

Please note:

If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional. Ask whether you should change your physical activity plan.

MM Commitment Code

I,, hereby commit to starting today to achieve the health goal that I know I want and need to feel good about myself. I take sole responsibility for myself right now and am willing to make permanent changes in my diet and exercise habits in order to live a healthier lifestyle. Starting today I will no longer be denied the success I deserve. This is an important day in my life, the day I make the final commitment to do what needs to be done, to consistently focus on my goals and eat healthy. Every hour, every day, and every week moving forward, I will no longer make excuses or justify my current unhealthy diet and lifestyle.

  •   I will focus on fueling my body with pro metabolic foods. I will not restrict calories in an unhealthy way.
  • I will celebrate my small wins but am committed to the long game and doing this right. This is a lifestyle change for me.
  • I train to get stronger and build lean muscle, not to burn calories and punish myself for eating.
  •   I am an athlete.
  • I am committed to failing forward. I will continue even if I make mistakes. It is how I will learn.
  • My consistency, not my perfection, will give me the results I desire.
  • I am committed to doing my daily and weekly check ins, pictures, and measurements. I am responsible for myself.
  • I prioritise myself so I can be the best person for my family and friends.
  • I matter.
  • As I sign this contract, I understand that my future is my responsibility and I recognize I am capable of achieving my goals!


We have a no refund policy. We are 100% committed to you and I expect you are 100% committed to the program. Please note payment plans with installments are agreed upon and binding and no cancellations are permitted due to the discount associated with longer duration programming.

"I have read, understood, and completed this questionnaire. Any questions I had were answered to my full satisfaction."


July 19, 2024

Leave this empty:

Signature arrow sign here

Signed by Sheila Strong
Signed On: April 27, 2022

Signature Certificate
Document name: 90 Day Challenge Waiver
lock iconUnique Document ID: c0d10ce39eba38d7e0332109f514bbfc5554fed0
Timestamp Audit
February 8, 2022 3:07 pm PDT90 Day Challenge Waiver Uploaded by Sheila Strong - IP