Free Assessment

Lifestyle Audit Scorecard

Answer 20 questions across 4 pillars of health and performance. Find out exactly where you stand and what to focus on next.

⏱ ~5 minutes📋 20 questions🏆 100 points max

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Activity & Exercise

How many days per week do you engage in intentional exercise?

0 days – I rarely or never exercise1–2 days – occasional movement3 days – moderate consistency4–5 days – solid routine6–7 days – daily movement habit

How would you describe the intensity of your typical workout?

Very light – leisurely walks onlyLight – I break a sweat occasionallyModerate – steady effort, some challengeHigh – I push myself most sessionsVery high – structured, progressive training

How much non-exercise movement (walking, standing) do you get daily?

Very little – mostly sedentary all daySome – maybe 1,000–3,000 stepsModerate – around 5,000 stepsActive – 7,000–10,000 steps regularlyVery active – 10,000+ steps most days

Do you follow a structured fitness program or training plan?

No plan – I never work outNo plan – I do random workouts when I feel like itLoose plan – I have a general idea of what I doStructured – I follow a consistent routineFully programmed – periodised, tracked & progressive

How do you feel physically after a typical week?

Exhausted and depletedTired more often than notOkay – manageable energyGood – energised most of the timeGreat – strong, capable and full of energy

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Nutrition

How would you describe your current eating habits overall?

Poor – mostly processed, fast food, no structureBelow average – some whole foods but lots of junkAverage – a mix of good and not-so-good choicesGood – mostly whole foods with occasional treatsExcellent – consistent, intentional and nourishing

How often do you eat whole, minimally processed foods?

Rarely – almost every meal is processedSometimes – maybe a couple of meals per weekOften – about half my mealsMost of the time – 70–80% whole foodsAlways – the vast majority of what I eat is whole food

Do you eat adequate protein to support your activity and goals?

No – I rarely think about protein intakeProbably not – I know it matters but don't track itSomewhat – I try to include protein but inconsistentlyYes – I prioritise protein at most mealsDefinitely – I hit my protein targets consistently

How much water do you drink daily?

Very little – under 1 litreNot enough – 1–1.5 litresOkay – around 2 litresGood – 2.5–3 litresOptimal – 3+ litres, consistently hydrated

How often do you meal prep or plan your food in advance?

Never – I eat whatever is availableRarely – maybe once a monthSometimes – when life allows itOften – I prep most weeksAlways – consistent weekly meal prep

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Sleep & Recovery

How many hours of sleep do you typically get per night?

Under 5 hours – severely sleep deprived5–6 hours – regularly under-rested6–7 hours – borderline sufficient7–8 hours – generally well rested8–9 hours – optimal recovery sleep

How consistent is your sleep schedule (bedtime and wake time)?

No consistency – completely unpredictableMinimal – varies by 2+ hours most nightsSomewhat consistent – varies about 1 hourMostly consistent – minor variationVery consistent – same time every day

How would you rate the quality of your sleep?

Very poor – constantly restless or waking upPoor – light sleep, frequent disturbancesFair – some nights good, some nights badGood – mostly deep and restorativeExcellent – wake refreshed and energised daily

Do you have an evening wind-down routine to prepare for sleep?

No – I scroll on my phone until I fall asleepRarely – sometimes I try but don't stick to itSometimes – I do it a few nights a weekOften – most nights I have a light routineAlways – consistent wind-down ritual every night

How well do you recover from hard training sessions or stressful weeks?

Poorly – I stay sore and exhausted for daysBelow average – recovery is slow and incompleteAverage – I recover eventually but it takes timeGood – I bounce back fairly wellExcellent – I recover quickly and feel strong again

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Mindset & Habits

How consistent are you with your daily health habits and routines?

Not at all – I have no real routinesInconsistent – I start things but rarely stick with themSomewhat – I maintain some routines most weeksMostly – consistent with a few exceptionsVery – strong, non-negotiable daily routines

How do you respond to setbacks or missed days in your routine?

I give up – one bad day derails the whole weekI struggle – it takes a while to get back on trackOkay – I reset within a few daysWell – I bounce back next day with minimal disruptionSeamlessly – I never let a setback spiral

How would you describe your stress management?

Very poor – I feel overwhelmed most of the timePoor – stress regularly affects my health and moodAverage – I cope but don't have strong toolsGood – I manage stress with intentional practicesExcellent – I thrive under pressure and recover fast

Do you invest in personal growth, learning, or coaching?

No – I haven't thought about itRarely – occasionally read a book or watch a videoSometimes – I learn when the mood strikesOften – I actively seek growth opportunitiesAlways – coaching, reading, and learning are priorities

How clear are you on your health and performance goals?

Not clear at all – I have no defined goalsVague – I have a general idea but nothing concreteSomewhat clear – I know what I want but not howClear – I have goals and a plan to reach themCrystal clear – specific goals, tracked progress, clear timeline