This short assessment helps your coach understand your starting point and build the right plan for you. It takes about 8 minutes.
Step 1 of 4 — About you
Your information
Your independence goal
Think about five years from now. What is the one physical thing you absolutely must be able to do on your own — no help from anyone? This is your "Non-Negotiable."
Be specific. The more real this is to you, the more powerful your plan will be.
Your answer earns a bonus point toward your Coherence score.
Step 2 of 4 — Your physical starting point
GAUGE 1 — Resources: Physical Capacity
1. How would you describe your overall physical strength and stamina right now?
I feel physically depleted — low energy, easy to fatigue, significant limitation
I manage daily tasks but anything beyond that wipes me out
I'm reasonably active but notice clear physical limits
I feel strong and capable — physical capacity is not my main barrier
2. How much does pain or physical discomfort limit your daily movement?
Pain controls my day — it decides what I do and don't do
Significant pain most days — I work around it constantly
Occasional or manageable pain — I can push through when I need to
Minimal pain — it's rarely a factor
3. How would you rate your current mobility — your ability to move freely through daily life?
Very restricted — getting up, sitting down, and walking short distances are all difficult
Limited — I can do most things but slowly and carefully
Fairly mobile — some stiffness or limitations but mostly functional
Quite mobile — I move well through daily life without major restriction
GAUGE 2 — Likability: Social Support & Environment
4. How much support do you have from the people around you — family, friends, partner — for making health changes?
Little to none — I'm doing this alone and feel unsupported
Some support but inconsistent — people around me aren't really engaged with my goals
Good support — someone in my life encourages me and checks in
Strong support — I have someone actively invested in my success
5. How would you describe your home environment for getting regular exercise?
Very difficult — there are barriers everywhere that make it hard to exercise at home
Somewhat difficult — it takes real effort to find the space or setup to get moving
Reasonably easy — I have decent space and can usually make it work
Easy — my home environment supports movement well and I have what I need
6. When you make a commitment to your health, how consistent are you at following through?
I struggle to follow through — life consistently gets in the way and plans fall apart
Mixed — I do better when I have external reminders or someone checking on me
Fairly consistent — I follow through more often than not once I've decided
Strong — once I commit to something, I show up
Step 3 of 4 — Your readiness
GAUGE 3 — Confidence: Psychological Readiness
7. How confident are you that you can make meaningful physical progress at this stage of your life?
Very low — I wonder if it's too late to make a real difference
Low — I have significant doubts about whether I can actually improve
Moderate — I'm cautiously optimistic but need some early wins to believe it
High — I believe I can make progress and I'm ready to do the work
8. How much does fear — of pain, injury, or falling — hold you back from moving?
A great deal — fear shapes nearly every movement I make
Quite a bit — I avoid certain movements or situations because of it
Some — I'm cautious but fear doesn't stop me completely
Minimal — fear is not a major factor in how I move
9. How ready do you feel to start a structured coaching program right now?
Not ready — I'm still weighing whether this is right for me
Tentatively ready — I've decided to try but I have real reservations
Ready — I've made my decision and I'm looking for the right support
Fully ready — I'm all in and want to start as soon as possible
GAUGE 4 — Coherence: Clarity of Purpose
10. How clear is your picture of what your life looks and feels like one year from now if this works?
Not clear at all — I haven't really pictured it
Somewhat — I have a general sense but it's vague
Fairly clearly — I have a real vision of what I want
Very clearly — I know exactly what I want and why it matters
11. Is there something specific you've stopped doing — or are afraid you'll lose — that you're determined to get back or protect?
Not yet — I haven't connected my health to something that specific
Sort of — there are things I miss but I haven't made them a priority yet
Yes — there is something real and specific I want to reclaim or protect
Absolutely — this is exactly why I'm here and it's non-negotiable to me
12. When your motivation dips — and it will — how connected are you to a deeper reason to keep going?
Not connected — I don't have a deeper reason that would pull me through
Weakly connected — I have something but I'm not sure it's enough to sustain me
Connected — I have a reason that matters and it would likely bring me back
Deeply connected — my why is rooted in something meaningful enough to outlast the hard days
Step 4 of 4 — Review and submit
Your assessment summary
Your draft goal
Your coach will finalize this with you in your first session and review it at Week 8 and Week 16.
✓
You're all set
Your coach has received your assessment and will review it before your first call. Your daily tracker is ready below.
Daily check-in
Takes about 60 seconds. Do this after your morning exercises each day.