Muscle Intelligence Coaching

Human Optimization Scorecard

Human Optimization Scorecard

PEAK PERFORMANCE & HUMAN OPTIMIZATION

5 out of 5 is The Gold Standard For A High Performance Man

Many factors play into your success and failure in a body transformation. Assess each of the 25 areas on a scale of 1-5 with 5 being your most ideal outcome in that area. If you don't understand an area, answer the way you think is most accurate.

Failing - I'm really not doing well in this area
Frustrated - I'm putting in some effort and not seeing the results of my actions
Neutral or Unsure
Winning - I feel great about this area. It's where I want it to be, or moving that way
Dominating - This is an exceptional area for me.


PHYSICAL CAPACITY

Self-Assessment

 Perceived Importance To You

Training Knowledge
Training Knowledge (Self-Assessment)
Training Knowledge (Perceived Importance)
Training Adherence
Training Adherence (Self-Assessment)
Training Adherence (Perceived Importance)
Movement Capability
Movement Capability (Self-Assessment)
Movement Capability (Perceived Importance)
Pain and Injuries
Pain and Injuries (Self-Assessment)
Pain and Injuries (Perceived Importance)
Muscularity
Muscularity (Self-Assessment)
Muscularity (Perceived Importance)
Strength
Strength (Self-Assessment)
Strength (Perceived Importance)
Mobility
Mobility (Self-Assessment)
Mobility (Perceived Importance)
Cardio
Cardio (Self-Assessment)
Cardio (Perceived Importance)

METABOLIC CAPACITY

Self-Assessment

 Perceived Importance To You

Body Fat
Body Fat (Self-Assessment)
Body Fat (Perceived Importance)
Energy
Energy (Self-Assessment)
Energy (Perceived Importance)
Nutrition Knowledge
Nutrition Knowledge (Self-Assessment)
Nutrition Knowledge (Perceived Importance)
Nutrition Adherence
Nutrition Adherence (Self-Assessment)
Nutrition Adherence (Perceived Importance)
Gut Health & Digestion (daily bowel movements, toothpaste consistency, absence of gas)
Gut Health & Digestion (Self-Assessment)
Gut Health & Digestion (Perceived Importance)
Recovery
Recovery (Self-Assessment)
Recovery (Perceived Importance)
Stress Resilience
Stress Resilience (Self-Assessment)
Stress Resilience (Perceived Importance)
Sleep
Sleep (Self-Assessment)
Sleep (Perceived Importance)

PSYCHOLOGICAL CAPACITY

Self-Assessment

 Perceived Importance To You

Mindset
Goal Setting and Goal Achievement (Self-Assessment)
Goal Setting and Goal Achievement (Perceived Importance)
Motivation
Motivation (Self-Assessment)
Motivation (Perceived Importance)
Self Confidence
Self Confidence (Self-Assessment)
Self Confidence (Perceived Importance)
Discipline
Discipline (Self-Assessment)
Discipline (Perceived Importance)
Focus
Focus (Self-Assessment)
Focus (Perceived Importance)
Commitment
Commitment (Self-Assessment)
Commitment (Perceived Importance)
Enjoyment
Enjoyment (Self-Assessment)
Enjoyment (Perceived Importance)
Relationships/Human Connection
Relationships/Human Connection
Relationships/Human Connection

LIFESTYLE AND OVERALL WELL-BEING

Rank yourself on a scale of 1-5. (1 being very low, 5 being very high)

Morning Energy
1. Extremely tired. Want to stay in bed
2
3. Can get up and start the day but look for coffee to help kick start you.
4
5. Wake up with vigor, No need for coffee. No fluctuations in energy.
Morning Energy
Afternoon Energy
1. Brain Fog And Energy Slumps Needing Caffeine And/Or Sugar Based Foods To Keep Going/Concentrate
2
3. Feel Slightly Tired But Can Feel More Energized If You Get Up And Move Around
4
5. Can Maintain Focus And Feel Great All Afternoon
Afternoon Energy
Evening Energy
1. Need To Sit Down And Not Think Or Communicate With Anyone After Your Day Is Finished
2
3. Feel Sleepy After Your Evening Meal Then Feel The Urge For Something Sweet
4
5. Hunger And Cravings Are Fine After Evening Meal, Body Is Unwinding Naturally And Ready To Sleep
Evening Energy
Daily Meditation
1. No Meditation
2
3. Start Meditating But Stop After A Few Minutes Due To Lack Of Focus And Constant Thoughts Coming Up
4
5. Practice Meditation Daily For At Least 30-60 Minutes
Daily Meditation
Daily Intentional Breath Practice
1. No Breath Work Or Have Never Thought About Breath Work
2
3. Tried It Once Or Twice But Never Consistent
4
5. Practice Breath Work Daily For At Least 5-30 Minutes
Daily Intentional Breath Practice
Daily Walk(s)
1. I Don’t Get Any Scheduled Walks
2. My Life Is Active But I Don't Walk
3. I Aim To Walk But Only Hit Daily Steps/Time A Few Times Per Week
4
5. Walk At Least 10,000 Steps Per Day Or 45-60 Mins Of Walking Per Day
Daily Walk(s)
Consistent Morning Routine
Consistent Bedtime & Evening Routine
Daily Movement - Consistently Intensely Train 1 Hour+ P/Day
1. No Training Or Minimal
2
3. Training 1-3 x Per Week
4
5. Training Weight Or Conditioning 6-7 Days Per Week
Daily Movement - Consistently Intensely Train 1 Hour+ P/Day
Time in Nature Each Day
1. No Time Spent In Natural Environments Such As Lakes, Forests, Parks, Or Connecting To Nature In Your Yard
2
3. Indoors For Work But Get Outside Intentionally Before Or After Work Or On Weekends Even Just For Some Walks
4
5. Intentionally Go Outdoors in Nature For At Least 45-60 Minutes Daily And Longer On Weekends
Time in Nature Each Day
Scheduled Time For All Priorities
1. Never Schedule Anything Apart From Work
2
3. Schedule Things Out But Never Consistently Stick To It As Other Tasks/Issues Crop Up
4
5. Schedule Every Detail Of The Week Like Clockwork
Scheduled Time For All Priorities
Heat/Sauna Exposure
1. Never Tried It Or A Few Times Per Year
2
3. Infrequent. Use It Once Per Month Or Less
4
5. Schedule Saunas Frequently At Least 2x Per Week
Heat/Sauna Exposure
Cold Exposure/Ice Bath
1. Never Tried It Or Tried Once And Couldn’t Stay In The Cold
2
3. Infrequent. Use It Once Per Month
4
5. Schedule Cold Exposure Frequently At Least 2x Per Week
Cold Exposure/Ice Bath
Healthy Community Relationships
1
2
3
4
5
Healthy Community Relationships
Healthy Intimate Relationships
1
2
3
4
5
Healthy Intimate Relationships

MINDSET

Rank yourself on a scale of 1-5. (1 being very low, 5 being very high)

Overall Sense Of Well-Being
1. Feel Really Low Energy, Low Motivation For Daily Activities
2
3. Feel Good Daily But Need Reminders For Positive Reinforcement
4
5. Highly Motivated, Get Setting And Achievement. Positive Outlook Every Day
Overall Sense Of Well-Being
Emotional Stability
1. I Don't Feel In Control Of My Emotions And Often Make Decisions Based On Emotions
2
3. I Feel In Control Of My Emotions, But Sometimes They Are Overwhelming And Impact My Life
4
5. I Am Emotionally Stable, Resilient, And Highly Conscious. I Can Experience Emotions Without Having Them Impact My Day
Emotional Stability
Perceived Stress – inverse relationship
1. I Have Low Stress
2
3. I Have Medium Stress
4
5. I Have A Lot Of Stress
Perceived Stress – inverse relationship
Resilience To Stress
1. I Often Feel Overwhelmed By My Stress
2
3. My Stress Is High And Overwhelming At Times
4
5. I Have A Good Handle On My Stress
Resilience To Stress
Confidence And Belief In Self
1. Low In Self Confidence, Anxious And Never Try To Take On Big Goals
2
3. Starts Tasks/Goals But Sometimes Never Fully Finish When Things Get Tough Or Overwhelming
4
5. Can Take On Tasks/Goals And Always Find Solutions Or Push Harder To Finish What You Started
Confidence And Belief In Self
Goal Achievement
1. Always Procrastinate At The Thought Of Starting Something
2
3. Starts A Task/Goal But Only Complete Them 50% Of The Time
4
5. Always Complete A Goal, Even If It Takes A Little Longer Than Originally Expected
Goal Achievement
Ability To Focus
1. Can’t Stay Focus For Longer Than 5-10 Minutes, Very Easily Distracted
2
3. Can Focus On A Task For 30-45 Minutes But Can Get Distracted
4
5. Can Stay Focused For Longer Than 60 Minutes Or Until Task Has Been Completed
Ability To Focus
Calmness Of Mind
1. Racing Mind All The Time, Sometimes Very Anxious
2
3. Stay Calm Under Pressure But Has Racing Mind When Things Calm Down Especially At Night
4
5. Calm Under Pressure And Can Relax After Stressful Events
Calmness Of Mind
Growth Minded
1. I Am How I Am. I've Been This Way My Whole Life
2
3. I Am How I Am, But See That With The Right Practices And Discipline I Can Change
4
5. I Believe That I Am Responsible For Everything In My Life. I Can Do Anything, Regardless Of Past Experiences
Growth Minded
Gratitude
1. I Often Feel That People Owe Me Things and Others Are Way More Privileged Than Me
2
3. I Think About How Lucky I Am For The Things I Have
4
5. I Feel So Blessed For Everything In My Life
Gratitude

TRAINING & MOVEMENT

Rank yourself on a scale of 1-5. (1 being very low, 5 being very high)

Training Intensity
1. Very Low, Struggle To Lift Heavy Weights Or Push More Volume Of Work
2
3. Can Train Hard But Struggle If Training Hard For Extended Periods Of Time
4
5. Can Push Hard Training, Heavy Lifting And Duration Of Training
Training Intensity
Training Energy
1. Very Low Energy In Training Sessions, Can’t Last Too Long In Workouts
2
3. Energy Is Good, But Can Get Fatigued Within 45-60 Minutes
4
5. High Energy In Training, Can Train For More Than 60 Minutes If Needed
Training Energy
Training Focus
1. Low Training Focus, Mind Wanders When Performing Reps Or Anything Endurance Based, Tend To Scroll On Phone In Workouts
2
3. Can Stay Focused In Workouts But Get Distracted If Something Is On Your Mind
4
5. Fully Focused In Any Training Session, Never Distracted Or Using Mobile Phones In Between Set
Training Focus
Training Skill - “Quality Of Movement”. Coordination & Control
1. Low Movement Quality, Struggle To Perform Movements With Weights Or Bodyweight With Control
2
3. Can Move Well But Struggle When Pushing To Lift Heavier Or Learning New Movements
4
5. Exceptional Ability To Perform Movements In Weight Room And Have Full Body Control Using Full Range Of Motion
Training Skill
Recovery Ability
1. Very Low Recovery, Feel Fatigued For More Than 2 Days After Training, With Low Energy Or Muscle Soreness
2
3. Energy Is Good But Takes A Little Time To Recover Between Sessions
4
5. Recover Well. Can Train Daily With Full Energy
Recovery Ability
Level of Joint Pain
1. Always Have Joint Pain In More Than One Joint
2
3. Get Joint Pain In One Or More Joints, When Pushing Harder Or More Frequently Than Normal
4
5. No Pain In Any Joints
Level of Joint Pain
Injuries Preventing Progress
1. Have One Or More Injuries That Will Prevent Me Training a Specific Body Part
2
3. Have An Injury But Can Train With It If We Work To Improve It
4
5. No Injuries Or Concerns
Injuries Preventing Progress
Mobility - Active Range Of Motion. (Absence Of Tightness)
1. Feel Tight Around Joints And/Or Muscles, Feel Restricted In Most Movements
2
3. Can Perform Movements Well But Need Warm Up Sets To Feel Comfortable And Improve Range Of Motion
4
5. Feel Flexible And Can Perform Full Range On All Exercises
Mobility
Stability
1. Have Very Poor Stability, No Ability To Stand On One Leg
2
3. Can Maintain A Single Leg Balance But Need To Toe Touch Intermittently
4
5. Great Stability, Can Maintain Standing On One Leg For More Than 30-60s
Stability
Nasal Breathing
1. Cannot Breathe Through My Nose Or Feels Very Uncomfortable If I Do It More Than 10s
2
3. Can Breathe Through My Nose But Need To Focus On Maintaining It
4
5. Can Maintain Nasal Breathing As Long As Needed
Nasal Breathing

NUTRITION, DIGESTION & ASSIMILATION

Rank yourself on a scale of 1-5. (1 being very low, 5 being very high)

Nutrition knowledge
1. I Know Very Little About The Food I Am Eating
2
3. I Have A General Knowledge Of ‘Good’ And ‘Bad’ Food
4
5. I Have A Comprehensive Knowledge Of Calories, Protein, Carbs, Fats & Micronutrients
Nutrition knowledge
Ability To Follow A Nutrition Plan: Have You Followed A Nutrition Plan In The Past? How Easy Did You Find The Process Of Following It?
1. I Struggle To Follow A Meal Plan. I Have Never Tried To Follow A Meal Plan
2
3. I Have Had Mixed Results With A Meal Plan
4
5. I Follow It Down To The Small Details
Ability To Follow A Nutrition Plan
Appetite Control: Are You Comfortable Making It From One Meal To Another? Even When Hungry Do You Make The Right Food Choices?
1. I Completely Fall Apart If I Do Not Eat Regularly. I Struggle To Control My Appetite When Around Highly Palatable Foods
2
3. I Can Control My Appetite Most Of The Time But On Occasion I Do Lapse
4
5. I Have Full Control Over Every Bit Of Food And Drink That Goes Into My Mouth
Appetite Control
Consistently Hit Daily Protein Target
1. I Really Struggle To Hit A Protein Target. I Have Never Tried To Hit A Protein Target
2
3. I will Hit It On Most Days But Fail Over The Weekend
4
5. I Hit My Protein Target Everyday Regardless Of Circumstances
Consistently Hit Daily Protein Target
Consistently Hit Daily Calorie Target
1. I Struggle To Hit Calorie Targets On A Daily Basis. I Have Never Tried To Hit A Calorie Target
2
3. I Hit My Calories Most Days, Except When I Lose Structure Or Over The Weekend
4
5. I Hit My Calorie Target, Regardless Of Circumstances
Consistently Hit Daily Calorie Target
Consistently Choose High Quality Organic Whole Foods
1. I Never Eat Organic Whole Foods
2
3. I Eat Organic Whole Foods 40-60% Of The Time
4
5. I Only Eat Organic Whole Foods
Consistently Choose High Quality Organic Whole Foods
Diversity Of Micronutrients (Through Food & Supplements)
1. I Don't Have Diversity In My Micronutrients. I Don't Know If I Have Diversity
2
3. I Eat A Mixture Of Meat, Fruit And Vegetables But I Don't Know If That Is Diverse Enough
4
5. I intently Eat A Diverse Amount Of Meat, Fruit & Vegetables & Supplement To Cover The Bases
Diversity Of Micronutrients
High Quality Fat Sources/Proper Ratios Of Omega 3/6/9
1. I Only Eat One Type. I Don't Know
2
3. I Try To Get A Balance But I Am Sure About The Ratio
4
5. I Intently Strive To Get The Balance
High Quality Fat Sources
Avoidance of all Processed Foods
1. I Eat A Lot Of Processed Foods. I Am Not Sure What Is Processed
2
3. I Eat A Combination Of Processed & Whole Foods
4
5. I Only Eat Whole Unprocessed Foods
Avoidance of all Processed Foods
Fresh Organic Vegetables, Fruits, Berries
1. I Eat Very Little Fruit, Vegetables & Berries
2
3. I Try To Eat Some During The Day
4
5. I Eat A Wide Variation Of Organic Fruit, Vegetables & Berries
Fresh Organic Vegetables, Fruits, Berries
Avoidance of Toxins (Chemicals, Pesticides, Plastics)
1. I Am Exposed To Toxins Daily. I Don’t Know
2
3. I Make An Effort To Avoid Toxins
4
5. I Make Sure To Avoid Toxins In As Many Ways As Possible
Avoidance of Toxins
Regular, Healthy Bowel Movements
1. I Suffer From Diarrhea Or Constipation Or Both
2
3. I Can Suffer From Diarrhea Or Constipation Or Both On Occasion
4
5. My Bowel Movements Are Completely Healthy
Regular, Healthy Bowel Movements
Digestion: Gas, Bloating, Nausea
1. I Suffer From Diarrhea Or Constipation Or Both
2
3. I Can Suffer From Diarrhea Or Constipation Or Both On Occasion
4
5. My Bowel Movements Are Completely Healthy
I suffer from diarrhea or constipation or both
Caffeine/Stimulant Consumption
1. I Need Coffee Or Stimulants Daily To Keep Me Going
2
3. I Have 1-2 Coffees A Day
4
5. I Don't Drink Coffee Or Use Stimulants At All
Caffeine/Stimulant Consumption
Sugar Consumption
1. I Eat Sugar Daily
2
3. I Eat Sugar On Occasion
4
5. I Never Eat Sugar
Sugar Consumption
Alcohol Or Drug Use
1. I Drink Regularly & Use Recreational Drugs
2
3. I Drink On Occasion
4
5. I Never Drink Or Use Recreational Drugs
Alcohol Or Drug Use