This document contains a survey to assess different aspects of an individual's lifestyle including movement, training, nutrition, sleep, and regeneration. The survey contains several statements about daily habits and asks the individual to rate themselves on a scale of never, sometimes, or always. The document aims to provide an overall score that evaluates how optimal an individual's lifestyle is.
This document contains a survey to assess different aspects of an individual's lifestyle including movement, training, nutrition, sleep, and regeneration. The survey contains several statements about daily habits and asks the individual to rate themselves on a scale of never, sometimes, or always. The document aims to provide an overall score that evaluates how optimal an individual's lifestyle is.
This document contains a survey to assess different aspects of an individual's lifestyle including movement, training, nutrition, sleep, and regeneration. The survey contains several statements about daily habits and asks the individual to rate themselves on a scale of never, sometimes, or always. The document aims to provide an overall score that evaluates how optimal an individual's lifestyle is.
This document contains a survey to assess different aspects of an individual's lifestyle including movement, training, nutrition, sleep, and regeneration. The survey contains several statements about daily habits and asks the individual to rate themselves on a scale of never, sometimes, or always. The document aims to provide an overall score that evaluates how optimal an individual's lifestyle is.
MOVE NEVER SOMETIMES ALWAYS TRAIN NEVER SOMETIMES ALWAYS
I track my daily activity levels 0 1 2 I use a HR monitor during my workouts 0 1 2
My step count typically falls between I incorporate some form of active
0 1 2 0 1 2 10,000 and 20,000 steps per day recovery training into my weekly schedule
I incorporate mobility drills into my training My program includes aerobic
0 1 2 0 1 2 to and focus on movement quality conditioning workouts on a regular basis
I can move and train freely without any I perform a cooldown at the end of each 0 1 2 0 1 2 injury or limitations workout
I regularly include soft-tissue work into I adjust my training volume and intensity 0 1 2 0 1 2 my weekly schedule based on my lifestyle sleep, stress, diet)
SCORE SCORE
EAT NEVER SOMETIMES ALWAYS EAT NEVER SOMETIMES ALWAYS
I eat about right amount of total calories I get at least 8 solid hours of sleep per 0 1 2 0 1 2 for my bodyweight and goal each day night (8.5 hours in bed)
I consistently follow a solid nutritional I generally wake up feeling alert and
0 1 2 0 1 2 plan instead of just eating at random well-rested each day
I eat at least .8 to 1.2 grams of protein I avoid drinking drinking any caffeinated 0 1 2 0 1 2 per lb of bodyweight per day beverages within 5 hours of bed
I drink 3 or less caffeinated beverages I generally find it easy to fall asleep
0 1 2 0 1 2 per day at night
I use nutrient timing to eat the right I go to sleep and wake up around the 0 1 2 0 1 2 foods before/during/after my workouts same time (within 30 minutes) each night
SCORE SCORE
REGENERATE NEVER SOMETIMES ALWAYS NOTES
I incorporate a regeneration method
(massage, meditation, breathing, etc.) at 0 1 2 least once per week
I have a good balance between work and
0 1 2 personal life
I find it easy to let go of stress and relax 0 1 2
I measure HRV, or another metric, to
0 1 2 track stress and recovery
I spend time on hobbies or activities that
I enjoy and find rewarding on a weekly 0 1 2 basis 40 - 50pts = Excellent 20 - 30pts = Poor KEY SCORE 30 - 40pts = Average 0 - 20pts = Very Poor
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