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Wellness Baseline Score
22 questions, about 5 minutes. Your answers compute a 0–100 baseline across Movement, Recovery, Lifestyle Risk, and Emotional Health — and three matched programs.
SECTION
Movement & Physical Load
Daily steps
How many steps do you usually take per day? (Phone or smartwatch.)
Less than 3,000
3,000 – 5,999
6,000 – 8,999
9,000 – 11,999
12,000+
Cardio / elevated HR per week
Fast walking, running, cycling, swimming — minutes per week
Less than 60 min
60–149 min
150–299 min
300–449 min
450+ min
Strength / resistance training
Do you regularly do strength training?
No
1× per week
2–3× per week
4+ × per week
SECTION
Sleep & Recovery
Average sleep duration
Hours per night, typical
Less than 5 h
5–5.9 h
6–6.9 h
7–7.9 h
8+ h
Sleep quality (subjective)
How rested do you feel when you wake up?
Very tired
Somewhat tired
Neutral
Mostly rested
Fully rested
SECTION
Lifestyle & Risk
Smoking / nicotine use
Cigarettes, vapes, IQOS, pods, cigars, hookah
Never
Former user
Occasionally
Daily
Alcohol — drinks per week
1 drink = wine / beer / spirits
0
1–3
4–7
8–14
15+
Processed meat consumption
Bacon, sausages, salami, hot dogs, deli meats
Never / almost never
1–2 times per week
3–4 times per week
5+ times per week
Seatbelt use
Always
Often
Sometimes
Rarely / Never
Phone use while driving
Never
Rarely
Sometimes
Often
Motorcycle riding
As driver or passenger
No
Occasionally
Regularly
SECTION
Social, Emotional & Stress
Quality time with close people
Not errands or routine — meaningful time
Rarely
1–2 times per month
Weekly
Several times per week
Almost daily
Relationship status
Single
In a relationship
Married / long-term partnership
Relationship satisfaction
Or with your situation if single
Very dissatisfied
Dissatisfied
Neutral
Satisfied
Very satisfied
Overall stress level
Very high
High
Moderate
Low
Very low
Life satisfaction overall
Very dissatisfied
Dissatisfied
Neutral
Satisfied
Very satisfied
SECTION
Body & Medical Context
Biological sex
Female
Male
Age
Under 25
25–34
35–44
45–54
55+
Body weight (optional)
kg — used as context for program intensity
kg
Above-average muscle mass?
From regular strength training; smart scales or DEXA
No
Not sure
Yes
Endurance athlete status
Training for / competing in Ironman or similar
No
Recreational endurance
Competitive / Ironman
Cardiovascular disease history
No
Yes
Cancer history
Any type, including skin
No
Yes
CONTACT
How we reach you
Your name (optional)
WhatsApp number
Email (optional)
Country (optional)
22 questions left
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