Client Information
New Assessment Session
Set client sex and DOB below — the Norms Profile bar (top centre) will auto-update all reference tables throughout the tool. You can also adjust it manually at any time.
Client Details
5
Norm bar: The selectors at the top centre auto-populate when you enter a DOB and select sex. All reference tables — jump norms, grip strength, VO₂max, WHR, push-up, balance — update automatically. You can override manually at any time.
Dr. Andy Galpin — Framework
Galpin Quadrant & 9 Adaptations
The Life Quadrant shows where a client's real capacity sits before programming. The 9 Adaptations map their fitness profile against evidence-based benchmarks.
The Life Quadrant
10 points total across 4 life buckets — from Kenny Cain via Galpin
How to use: The client distributes exactly 10 whole-number points across 4 buckets. This reveals whether fitness goals are realistic given where energy actually goes. If someone puts 5 into Business, they may not have 4 for Fitness. The quadrant guides programme design — not just what to train but how much and when. Galpin insists on whole integers; this forces genuine priority decisions.
Key rule: Recovery (Bucket 4) should never drop below 2. If it's 0 or 1, fitness goals are almost certainly undermined before they start. The programme output depends on all four buckets, not just fitness.
DISTRIBUTE 10 POINTS (whole numbers)
Total:0/10
Bucket 1
Business / Career
Job, income, professional development, work responsibilities
0
0
Bucket 2
Relationships
Family, partner, friends, social connection, purpose, community
0
0
Bucket 3
Fitness
Exercise, training, body composition, movement quality, sport
0
0
Bucket 4
Recovery
Sleep, stress management, nutrition, rest, mental health, downtime
0
0
9 Fitness Adaptations — Assessment Overview
Galpin's framework — benchmarks update with the Norms Profile bar
Sequencing: Non-fatiguing first (body composition, skill) → strength/power → endurance last. Complete over 2–3 days for accuracy. Not everyone needs all 9 tested — identify which are relevant to goals.
01 / SKILL
Movement Skill
Record front + side view of push, pull, squat, hinge. 3–10 slow reps. Look for: symmetry, stability, full ROM.
02 / SPEED
Speed
Sprint test 10–30m. Most general population clients don't require this. Relevant for athletes / return to sport.
03 / POWER
Power
Broad jump + vertical jump. See Module 10. Benchmarks update with Norms Profile (age + sex).
04 / STRENGTH
Maximal Strength
Dead hang, goblet squat hold, grip strength, 1RM testing. See Module 08.
05 / HYPERTROPHY
Muscle Mass (FFMI)
FFMI ≥ 18 (women) / ≥ 20 (men). Requires body composition data.
06 / MUSCULAR ENDURANCE
Local Endurance
Push-ups and plank hold. See Module 08. Benchmarks update by age + sex.
07 / ANAEROBIC
Anaerobic Capacity
30s max effort. Recovery HR drop ≥ 30 bpm within 60s = adequate.
08 / VO₂MAX
Aerobic Capacity
See Module 09. Norms update by age + sex. Min threshold F: ≥ 30, M: ≥ 35 ml/kg/min.
09 / LONG DURATION
Aerobic Endurance
Can client sustain 20+ min continuous movement at non-walking pace? Ideal: nasal breathing throughout.
Galpin Benchmarks —
Module 01 — GGS PAR-Q Framework
Health Screening & PAR-Q
Full pre-exercise screening adapted from the Girls Gone Strong PAR-Q. Covers medical clearance, consent, boundaries, medical history, birth experience, lifestyle, and coaching context. Complete before any physical testing.
PAR-Q — 7 Core Health Questions
International pre-exercise screening standard — any YES = discuss and consider GP referral before testing
| Question | Yes | No |
|---|---|---|
| 1. Has your doctor ever said you have a heart condition and that you should only do medically supervised physical activity? | ||
| 2. Do you feel pain in your chest when you perform physical activity? | ||
| 3. In the past month, have you had chest pain when you were NOT performing any physical activity? | ||
| 4. Do you lose your balance because of dizziness, or do you ever lose consciousness? | ||
| 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? | ||
| 6. Is your doctor currently prescribing any medication for your blood pressure or for a heart condition? | ||
| 7. Do you know of any other reason why you should not engage in physical activity? |
Setting Boundaries — Conversation Topics
GGS framework — client indicates comfort level before coaching begins
Topics such as menstrual cycle, pelvic floor health, nutrition, sleep, and stress all affect training and results to varying degrees. Record what the client has indicated they are comfortable discussing. Leave blank = not comfortable. Can be updated at any time.
Manual Cueing / Assessment — Body Areas Consented
Verbal consent reminder: Always obtain verbal consent before manually cueing or assessing during a session, regardless of what is recorded here.
Medical History — Conditions & Injuries
Current and past — check all that apply
Musculoskeletal
Health Conditions
Pelvic Floor Screening Checklist
GGS / Pelvic Floor First (Continence Foundation of Australia) — risk stratification for all clients
For all clients — not only female. Males can experience pelvic floor dysfunction. The second section (symptoms) is the referral trigger: any YES = encourage pelvic health physiotherapist referral before or alongside training. The first section identifies risk factors; the second identifies active symptoms.
Section A — Risk Factors (Are you...)
| Question | Yes | No |
|---|---|---|
| Currently pregnant? | ||
| Recently (or ever) had a baby? | ||
| Going through or have been through menopause? | ||
| Ever had gynaecological surgery (e.g. hysterectomy)? | ||
| Elite athlete (runner, gymnast, trampolinist)? | ||
| History of lower back pain? | ||
| Ever injured pelvic region (fall, pelvic radiotherapy)? | ||
| Constipation or regularly strain on the toilet? | ||
| Chronic cough or sneeze (asthma, smoking, hayfever)? | ||
| BMI over 25? | ||
| Frequently lift heavy weights (work or gym)? |
Section B — Active Symptoms (Do you...) ANY YES = REFER to pelvic health physiotherapist
| Accidentally leak urine when exercising, laughing, coughing, or sneezing? | ||
| Need to get to the toilet in a hurry and sometimes not make it in time? | ||
| Constantly need to go to the toilet? | ||
| Find it difficult to empty your bladder or bowel? | ||
| Accidentally lose control of bowel or accidentally pass wind? | ||
| Have a prolapse (bulge, heaviness, discomfort, pulling, or dropping in the vaginal area)? | ||
| Experience pelvic pain or pain during/after sex? |
Birth History
Complete if client has given birth — skip if not applicable
Training Goals & Current Activity
Training Goals (check all that apply)
Module 02
Resting Biometrics
Always collect before exercise testing. WHR risk thresholds update with client sex.
Anthropometrics & Vitals
WHR Risk —
Resting HR Norms
| Athlete | < 55 bpm |
| Excellent | 55–64 bpm |
| Good | 65–72 bpm |
| Average | 73–86 bpm |
| Below avg | > 86 bpm |
FFMI Benchmarks —
Module 03
Static Postural Assessment
Barefoot, form-fitting clothing. Assess Anterior → Lateral → Posterior.
Anterior View
Lateral View
Posterior View
Module 04
Breathing Assessment
Dysfunctional breathing disrupts CO₂ balance, sympathetic tone, and core stability. CO₂ sensitivity increases in the luteal phase — note cycle day.
Resting Respiratory Rate
- 1Count while appearing to take pulse — don't signal you're counting breaths.
- 2Count full cycles for 60 seconds (or 30s × 2).
Respiratory Rate Reference
| Optimal | 8–12 breaths/min |
| Normal | 12–20 breaths/min |
| Elevated (overbreathing) | > 20 breaths/min |
Hi-Lo Test
Diaphragmatic vs apical — test in 3 positions
- 1One hand chest (hi), one abdomen (lo). Observe which moves first on inhale.
- 2Functional = lower hand moves first. No superior thoracic cage migration.
- 3Test supine → seated → standing.
BOLT Score
Body Oxygen Level Test — CO₂ tolerance (McKeown / Oxygen Advantage)
Stop at FIRST definite urge to breathe — not when uncomfortable. If next inhale is a gasp, retest after 3 min rest.
- 1Rest 10+ min. Normal breath in → normal breath out through nose.
- 2Pinch nose. Start timer. Stop at first definite urge (diaphragm twitch counts).
- 3Release. First breath should be calm nasal.
BOLT Score Interpretation
| Severe dysfunction | < 10 sec |
| Low CO₂ tolerance | 10–20 sec |
| Moderate | 20–30 sec |
| Good | 30–40 sec |
| Optimal | > 40 sec |
Dysfunctional Breathing Screen
4-question screen (Kiesel et al.)
Module 05A
Movement Screen — FMS
7 patterns, scored 0–3. Pain-free clients only. ≤ 14 = elevated injury risk. Any asymmetry = corrective priority.
FMS Scoring Grid
Test
Assesses
L
R
Final
Pain?
Deep Squat
DS
Hip/knee/ankle, T-spine, shoulder, core
Hurdle Step
HS
Step mechanics, hip/knee/ankle, core
In-Line Lunge
ILL
Hip mob/stability, knee, ankle/foot, torso
Shoulder Mobility
SM
Shoulder ROM IR/ER, scapular, T-spine
Active SL Raise
ASLR
Hamstring/calf flex, hip flexor, core
Trunk Stability PU
TSPU
Sagittal core stability under load
Rotary Stability
RS
Multi-planar stability, UE/LE, core
Composite Score—/21
Module 05B
Movement Screen — NASM Protocol
4-assessment battery. Only a broomstick and open floor space needed. Progress in order; stop when you have enough information.
1. Overhead Squat Assessment (OHSA)
Primary screen — total kinetic chain in one movement
- 1Feet shoulder-width, pointed forward. Arms overhead (wide grip on dowel/broomstick). Squat to chair height, 5 reps.
- 2Observe anterior + lateral views at 5 kinetic chain checkpoints.
- 3If knee valgus → retest heels elevated. Clears = ankle restriction. Persists = hip weakness.
- 4If arms fall forward → retest hands on hips. Clears = lat restriction. Persists = hip complex.
ANTERIOR VIEW
| Compensation | Overactive | Underactive | Present? |
|---|---|---|---|
| Feet turn out | Soleus, lat. gastroc, biceps fem | Med. gastroc, gracilis, sartorius | |
| Knees cave in (valgus) | TFL, adductors, lat. gastroc | Glute med/max, vastus med | |
| Asymmetric weight shift | Hip add/flex on shift side | Glute med contralateral |
LATERAL VIEW
| Compensation | Overactive | Underactive | Present? |
|---|---|---|---|
| Excessive forward lean | Soleus, hip flexors, abs | Glute max, erectors, T-spine ext | |
| Low back arches (APT) | Hip flexors, erectors, lats | Glute max, hamstrings, lower core | |
| Arms fall forward | Lats, teres major, pec group | Mid/lower trap, rhomboids, RC | |
| Heels rise | Gastroc, soleus | Anterior tibialis |
2. Single-Leg Squat (SLSA)
Hip stability — use only if OHSA was clean, or to investigate asymmetry
- 1Stand on one leg, non-stance knee at 45° hip flexion. Squat as deep as safely possible. 5 reps each side.
- 2If unable, regress to Split Squat (SSA) — narrow stride.
| Compensation | Implication | Left | Right |
|---|---|---|---|
| Knee valgus | Glute med weak, ankle restriction | ||
| Contralateral hip drop | Ipsilateral glute med weak | ||
| Trunk lean to stance side | Glute med compensation |
3. Push Assessment
Shoulder stability, scapular mechanics, core control
| Compensation | Overactive | Underactive | Present? |
|---|---|---|---|
| Low back arches (hips sag) | Hip flexors, rectus ab | Lower core | |
| Shoulder elevation | Upper trap, SCM, levator | Mid/lower trap | |
| Head protrudes | Upper trap, SCM | Deep cervical flexors | |
| Scapular winging | Pec minor | Serratus anterior |
4. Pull Assessment
Scapular retraction, posterior shoulder control
| Compensation | Overactive | Underactive | Present? |
|---|---|---|---|
| Low back arches | Hip flexors, rectus ab | Lower core | |
| Shoulder elevation on pull | Upper trap, levator | Mid/lower trap | |
| Arms internally rotate | Subscapularis, pec minor, lats | Infraspinatus, teres minor |
Module 06
Joint Mobility Assessment
Targeted ROM testing. Use to confirm restrictions flagged in movement screen.
Ankle Dorsiflexion — Weight-Bearing Lunge Test
- 1Big toe 10cm from wall. Lunge knee to touch wall without heel rising. Measure max distance.
- 2Normal ≥ 10cm. Restricted < 10cm. Significant < 5cm.
Test
Left
Right
Asymmetry?
Wall lunge distance (cm)
Hip Mobility
Motion
Left (°)
Right (°)
Normal
Hip Flexion (supine)
~120°
Hip Extension (prone)
~20°
Hip IR (seated)
30–40°
Hip ER (seated)
40–60°
Shoulder & Thoracic Mobility
Motion
Left
Right
Normal
Shoulder Flexion (°)
~180°
Shoulder IR (°)
~70°
Shoulder ER (°)
~90°
Apley Scratch (cm)
≤ 0 = touch
Thoracic Rotation seated (°)
35–45° ea.
Module 07
Core & Stability Assessment
McGill battery, dead bug, single-leg stance. Essential for postpartum and low back pain clients.
Single-Leg Stance
Single-Leg Stance (eyes open)
| Age 20–49 | > 30 sec |
| Age 50–59 | > 25 sec |
| Age 60+ | > 15 sec |
McGill Core Endurance Battery
- 1Extension (Biering-Sørensen): prone over bench, arms crossed, hold horizontal to failure.
- 2Flexion (curl-up hold): supine, knees 90°, hands 12cm forward, head off floor to failure.
- 3Side plank: forearm support, body straight, both sides.
McGill Ideal Ratios
| Flexion : Extension | < 1.0 (ext exceeds flex) |
| Side plank L : R | 0.95 – 1.05 |
Dead Bug Control Screen
Module 08
Strength Assessment
Grip strength, functional tests (Galpin), estimated 1RM. Reference tables update with Norms Profile.
Grip Strength
Handgrip dynamometer — longevity marker, systemic strength proxy
- 1Seated, arm at side, elbow 90°, wrist neutral. Squeeze 3s. 60s rest. 3 trials per hand alternating. Record best.
Grip Strength Norms —
Galpin Functional Strength Tests
Dead hang, goblet squat hold, push-ups — benchmarks update with Norms Profile
Push-up Norms —
Galpin Functional Benchmarks —
Estimated 1RM (Key Lifts)
Epley formula: 1RM = Weight × (1 + reps/30). Valid for ≤ 10 reps only
Protocol: Full warm-up. 5–10 reps to technical failure. Do not test actual 1RM on beginners.
| Lift | kg | Reps | Est. 1RM | ×BW |
|---|---|---|---|---|
| Back Squat | ||||
| Deadlift / Hip Hinge | ||||
| Hip Thrust / Glute Bridge | ||||
| Bench / DB Press | ||||
| Lat Pulldown / Pull-up |
Relative Strength Benchmarks —
Wall Sit — Isometric Quad Endurance
- 1Back flat against wall, knees + hips at 90°, arms crossed. Hold to form failure.
Wall Sit Norms
| Excellent | > 60 sec |
| Good | 45–60 sec |
| Average | 30–44 sec |
| Below avg | < 30 sec |
Module 09
Cardiovascular Fitness
Field-based submaximal testing. VO₂max norms update with Norms Profile (age + sex).
VT1 Talk Test
First ventilatory threshold — no equipment required
- 1Exercise at gradually increasing intensity. Every 2–3 min ask client to recite a memorised 5–10 word phrase.
- 2VT1 = first point where they can't string the phrase together between breaths. Record HR.
3-Minute Step Test (YMCA)
- 130cm step, 96bpm metronome (24 steps/min). Step for 3 min.
- 2On completion: sit. Count HR for exactly 60 seconds.
Cooper 12-Minute Run / Rockport Walk
VO₂max estimate — norms update with Norms Profile
- CooperRun max distance in 12 min. VO₂max ≈ (distance m − 504.9) / 44.73
- RockportWalk 1 mile as fast as possible. Record time + finish HR.
VO₂max Norms —
30-15 Intermittent Fitness Test (Buchheit)
Aerobic fitness + empirical max HR estimate — preferred over 220-age formula
Why use this: Safer than Cooper for less-conditioned or postpartum clients. Also yields empirical max HR (peak HR in final stage + 5 bpm) — more accurate than the 220-age formula for zone prescription.
- 1Mark 40m shuttle course (20m turnaround). Use audio beep or app to set progressive stage speeds starting at 8 km/h, increasing 0.5 km/h each stage.
- 2Each stage = 30s running + 15s passive rest. Continue until client can no longer reach the line before the beep.
- 3Record the speed of the final completed stage (VIFT) in km/h. Fit a HR monitor — record peak HR in the final stage.
- 4VO₂max estimate: (VIFT × 0.735) + 3.9 | Empirical max HR: peak HR in final stage + 5 bpm
30-15 IFT Benchmarks (VIFT km/h)
| Women — Excellent | > 17.5 km/h |
| Women — Good | 15.5 – 17.5 km/h |
| Women — Average | 13.0 – 15.0 km/h |
| Women — Below average | < 13.0 km/h |
| Men — Excellent | > 19.5 km/h |
| Men — Good | 17.5 – 19.5 km/h |
| Men — Average | 15.0 – 17.5 km/h |
Resting HR + HRV Baseline (3-Day Average)
Autonomic baseline — calibrates readiness scoring and traffic-light thresholds
Protocol: 3 consecutive mornings. Immediately upon waking, before sitting up — lie still for 1 min then record resting HR and HRV (RMSSD) for 1 min. Use Oura, WHOOP, Polar H10 + app, or Apple Watch bedtime HRV. Single readings vary too much — a 3-day average is the accurate baseline.
HRV (RMSSD) Reference Ranges
| High — excellent autonomic function | ≥ 70 ms |
| Normal — good baseline | 50 – 69 ms |
| Low-normal — monitor trends | 35 – 49 ms |
| Low — investigate lifestyle factors | < 35 ms |
Heart Rate Recovery (HRR)
Monthly progress marker — autonomic and cardiovascular fitness
Protocol: After a standardised moderate effort (e.g. 5 min bike at 70% max HR), record peak HR at exercise end. Stop completely. Record HR again at exactly 1 minute. HRR = peak HR − HR at 1 min. Use the same protocol each month to track improvement.
Heart Rate Recovery Benchmarks (1 min)
| ≤ 12 bpm | Clinically abnormal — flag to GP |
| 13 – 17 bpm | Below average |
| 18 – 25 bpm | Good |
| 26 – 50 bpm | Excellent |
| ≥ 50 bpm | Elite |
Cardiac Drift Test (Aerobic Threshold Confirmation)
Monthly progress marker — confirms real aerobic base development
Protocol: 60-minute steady-state effort (rower, bike, or treadmill) at estimated Zone 2 pace. Record average HR in the first 30 minutes and the second 30 minutes separately. Cardiac drift % = ((HR min 30–60) − (HR min 0–30)) / (HR min 0–30) × 100. Repeat monthly under same conditions.
Cardiac Drift Interpretation
| < 3.5% | Below aerobic threshold — increase pace slightly |
| 3.5 – 5.0% | Optimal Zone 2 — ideal training stimulus |
| 5.1 – 7.0% | Slightly above threshold — reduce pace |
| > 7.0% | Needs more base work — reduce intensity |
Module 10
Power & Speed Assessment
Broad jump + vertical jump. Benchmarks and norms update automatically with the Norms Profile bar above — change age group to see age-specific standards.
Why power matters for all ages: Selective fast-twitch fibre loss begins in the 30s and accelerates post-menopause. Power is the first adaptation to decline and the hardest to recover. Tracking jump performance over time is a valuable longevity and fall-prevention marker — especially for clients 40+.
Standing Broad Jump
Horizontal power — benchmark updates with Norms Profile
- 1Stand behind line, feet shoulder-width. Countermovement jump (arm swing + knee dip). Jump forward as far as possible.
- 2Must be stationary before jumping. Measure to nearest heel. 3 attempts, record best.
Broad Jump Norms —
Vertical Jump — Countermovement
Vertical power — benchmark updates with Norms Profile
- 1Mark standing reach height. Jump and touch highest possible mark. 3 attempts.
- 2Jump height = max reach − standing reach.
Vertical Jump Norms —
Module 11
Balance & Proprioception
Five assessment options depending on what equipment is available. Norms update with age and sex. Choose the test(s) that suit your setting.
Equipment guide: Y-Balance Test requires a kit. The other four tests need only a tape measure, a chair, and floor space. For most gym assessments, the Functional Reach Test + Single-Leg Stance gives sufficient clinical information without any specialist equipment.
Y-Balance
Functional Reach
BESS
Tandem Walk
Timed Up & Go
Y-Balance Test (Lower Quarter)
Dynamic postural control — requires Y-Balance kit or tape marks on floor
- 1Stand on one leg at centre. Reach free leg in 3 directions: Anterior (A), Posteromedial (PM), Posterolateral (PL).
- 23 practice trials + 3 measured per direction per limb. Record best.
- 3Composite = (A + PM + PL) / (3 × limb length) × 100. Risk threshold: Anterior < 89% limb length or > 4cm L/R diff.
Direction
Left (cm)
Right (cm)
Diff
Anterior
Posteromedial
Posterolateral
Composite (%)
Functional Reach Test (FRT)
Dynamic balance — only needs a tape measure fixed to wall. Duncan et al. 1990
Equipment: Tape measure or yardstick fixed horizontally to wall at acromion (shoulder) height. No kit required.
- 1Client stands side-on to wall, feet shoulder-width, right arm raised to 90° and fist closed. Note starting position on tape at 3rd knuckle.
- 2Reach forward as far as possible without taking a step or touching the wall. Note final position.
- 3FRT = final position − start position. 3 trials; average of last 2.
- 4Guard from front — clients fall forward.
Functional Reach Norms —
Fall Risk Thresholds
| < 25 cm — older adults | Moderate fall risk |
| < 15 cm — any age | High fall risk — refer |
| Unable to reach | Very high fall risk |
Balance Error Scoring System (BESS)
6 stances on 2 surfaces — count errors. No equipment required
Errors counted: Moving hands off hips · Opening eyes · Step, stumble, or fall · Hip abduction > 30° · Lifting forefoot or heel · Remaining out of test position > 5 sec
- 1Hands on hips, eyes closed throughout all stances.
- 2Count errors over 20 seconds per stance. Max 10 errors per stance.
- 36 stances: double leg firm · single leg firm · tandem firm · double leg foam · single leg foam · tandem foam.
- 4BESS score = total errors across all 6 stances (max 60). Lower = better.
| Stance | Surface | Errors (0–10) |
|---|---|---|
| Double leg | Firm | |
| Single leg (non-dominant) | Firm | |
| Tandem (non-dominant foot back) | Firm | |
| Double leg | Foam | |
| Single leg (non-dominant) | Foam | |
| Tandem (non-dominant foot back) | Foam |
BESS Norms —
Tandem Walk Test
Dynamic balance and gait stability — only needs a tape line on the floor
Equipment: Tape line (3 metres) on floor. No other equipment needed.
- 1Mark a straight 3m line on the floor with tape.
- 2Client walks heel-to-toe (tandem gait) along the line, arms at sides. Aim for 10 steps.
- 3Count any errors: stepping off the line, stumbling, needing to step out, or touching arms out for balance.
- 4Record number of errors and whether they completed 10 steps.
- 5Optional: time the 10 steps for a timed version.
Tandem Walk Interpretation
| 0–1 errors, 10 steps | Good balance and gait stability |
| 2–4 errors | Mild instability — monitor |
| 5+ errors or unable | Balance deficit — further assessment |
| Unable to initiate | Refer to physiotherapy |
Timed Up and Go (TUG)
Functional mobility + fall risk — chair and 3m mark only. Best for clients 50+
Best used for: Clients 50+, return from injury, or where functional mobility is a concern. Less useful for fit, younger clients who will ceiling-effect very quickly. CDC recommends ≥ 12 seconds as a fall risk flag in older adults.
- 1Client sits in a standard chair with arms (seat height ~46cm). Mark 3 metres in front.
- 2On "Go": rise from chair, walk 3m at comfortable safe pace, turn, walk back, sit down.
- 3Timer starts on "Go", stops when seated. Allow one practice trial (not timed).
- 4Same assistive device must be used each time if re-testing.
TUG Norms —
Fall Risk Flags
| ≥ 12 seconds (CDC) | Elevated fall risk — assess further |
| ≥ 13.5 seconds | Significant fall risk |
| ≥ 20 seconds | High dependency — refer |
Module 12
Women's Health Flags
RED-S, pelvic floor, perimenopause. Not diagnostic — flag and refer where indicated.
RED-S Screen
Relative Energy Deficiency in Sport — risk stratification
Positive screen = 2+ flags. Refer to GP or sports dietitian. Not diagnostic.
- Menstrual irregularity, oligomenorrhoea, or amenorrhoea (> 3 months, non-pregnant)
- Recurrent stress fractures or unexplained bone stress injuries
- Chronic fatigue despite adequate sleep
- Frequent illness / infections (immune suppression)
- Unexplained performance plateau or decline
- Gastrointestinal symptoms without other cause
- Cold intolerance, hair loss, poor skin/nail quality
- Mood disturbance, low motivation, depression
Pelvic Floor & Postpartum Screen
- Urinary leakage during exercise, coughing, sneezing, or laughing
- Urgency incontinence
- Pelvic organ prolapse symptoms (heaviness, dragging, bulge)
- Pelvic pain during or after exercise
- Diastasis recti — gap > 2 finger widths or symptom-producing
- Pelvic girdle pain / SPD
Perimenopause / Menopause Screen
- Hot flushes / night sweats affecting sleep
- Brain fog, word-finding difficulties
- Joint pain (knees, hands)
- Anxiety, mood swings, or new-onset low mood
- Fatigue / reduced exercise tolerance
- Body composition changes despite same lifestyle
- Loss of strength / muscle mass (sarcopenia risk)
Module 13
Prenatal Assessment
Always obtain GP/midwife clearance. Use PARmed-X for Pregnancy as formal screening.
Absolute contraindications — DO NOT EXERCISE: Ruptured membranes · Premature labour · Unexplained vaginal bleeding · Placenta praevia (after 28 weeks) · Preeclampsia · Incompetent cervix / cerclage · IUGR · Multiple gestation at risk for premature labour. Stop immediately if: chest pain · dyspnoea · dizziness · calf pain/swelling · decreased fetal movement · vaginal fluid leakage · contractions · severe headache.
Prenatal Medical Clearance & Baseline
Trimester-Specific Assessment
T1 — Wks 1–12
T2 — Wks 13–27
T3 — Wks 28–40
First Trimester: Fatigue and nausea often limit participation. Relaxin is elevated — joint laxity increased. Supine exercise is still fine at this stage. Avoid overheating.
- ✓Baseline resting HR, BP, and weight
- ✓Static posture — any early postural changes
- ✓Breathing pattern (Hi-Lo test)
- ✓Core screen — pre-existing DRA, PF symptoms
- ✓Movement quality (OHSA or basic observation)
- ✓Energy levels, sleep, symptoms (nausea, dizziness)
Avoid in T1: Contact sports · High-fall-risk activities · Breath holds / Valsalva · Overheating · Altitude > 1800m · Scuba diving
Second Trimester: Often the most comfortable. Avoid supine exercise after ~16–20 weeks. Centre of gravity shifts — balance consideration.
- ✓Avoid supine > 16–20 weeks — side-lying / seated / standing alternatives
- ✓Monitor DRA — finger-width check during curl-up
- ✓Pelvic floor symptoms screen
- ✓Posture reassessment — APT / hyperlordosis typically increase
- ✓Gait / balance — Trendelenburg, SPD symptoms
- ✓Blood pressure checks (preeclampsia risk increases)
Third Trimester: All supine exercise eliminated. Balance markedly impaired — no fall risk activities. Emphasis on comfort, functional strength, birth preparation.
- ✓All supine work → wedge incline or eliminated
- ✓Reduce load — maintain quality only
- ✓Focus: seated / supported, upper body, PF, hip strength
- ✓Reassess balance at each session — high fall risk
- ✓Screen for preeclampsia signs every session
Exercise Intensity & Safety Guidelines
Prenatal Intensity (ACOG/CSEP)
| Target RPE (Borg 6–20) | 12–14 ("somewhat hard") |
| HR guide — previously sedentary | < 140 bpm |
| HR guide — previously active | < 160 bpm |
| Weekly target | ≥ 150 min moderate-intensity |
Stop Immediately — Warning Signs
| Vaginal bleeding / fluid leakage | STOP — urgent review |
| Regular contractions | STOP — urgent review |
| Chest pain / palpitations | STOP — urgent review |
| Dizziness / faintness | STOP — rest and assess |
| Decreased fetal movement | STOP — contact midwife |
| Severe headache / visual disturbance | STOP — may be preeclampsia |
Diastasis Recti Screen
- 1Supine (T1/early T2) or seated palpation (late T2/T3). Gentle curl-up.
- 2Fingers across midline at: 2cm above umbilicus, at umbilicus, 2cm below. Count finger-width gap and assess linea alba tension.
- 3Significant = gap > 2 fingers AND low tension — refer PF physio.
Module 13B
Postnatal Assessment
Return-to-exercise screening for postpartum clients. Always verify pelvic floor physio clearance before progressive loading. Coach ≠ clinician — flag, refer, modify.
Do not progress loading until: Pelvic floor physio cleared for return to impact / heavy loading · No symptoms of prolapse under load · Diastasis recti assessed and loading strategy confirmed · Minimum 6 weeks postpartum (vaginal) or 8–12 weeks (C-section). These are minimums — not clearances.
Birth & Postpartum Timeline
Delivery details, clearances, current timeline
Breastfeeding & exercise: Relaxin remains elevated while breastfeeding — joint laxity is NOT resolved at 6 weeks. Energy availability is critical: breastfeeding adds ~400–500 kcal/day demand. RED-S risk is clinically significant in this population. Screen for it.
Pelvic Floor & Diastasis Recti
Symptom screen + DRA assessment
PELVIC FLOOR SYMPTOM SCREEN
Any YES = refer to pelvic floor physiotherapist before impact training or heavy compound loading.
| Symptom | Present? | Severity / Context |
|---|---|---|
| Stress urinary incontinence (leaking with coughing, sneezing, jumping, lifting) | ||
| Urgency incontinence (can't make it to the toilet) | ||
| Pelvic heaviness, dragging, or bulge sensation | ||
| Pelvic pain during or after exercise | ||
| Pain with intercourse (dyspareunia) | ||
| Scar sensitivity / restricted scar tissue (C-section or perineal) | ||
| Lower back or hip pain (not pre-existing) |
DIASTASIS RECTI (DRA) ASSESSMENT
Test method: Supine (or semi-reclined if pelvic symptoms present). Slow curl-up to shoulder blades leaving floor. Palpate midline at 2cm above umbilicus, at umbilicus, and 2cm below. Count finger-width gap AND assess linea alba tension (firm = good; soft/absent = significant). A gap with good tension may not need restriction — tension is the clinical indicator, not width alone.
Return-to-Exercise Readiness
Staged return decision — from walking to lifting to impact
Return-to-Exercise Staged Framework
| 0–6 weeks | Walking, breathing, pelvic floor activation, posture. No gym loading. |
| 6–12 weeks | Strength — low load bodyweight, hip hinging, seated pressing. PF physio check first. |
| 3–6 months | Progressive resistance. Still no impact until DRA resolved and PF symptom-free. |
| 6–12 months | Return to running / impact. Only with physio clearance and symptoms absent. |
| 12+ months | Full return to sport / performance training. Residual relaxin may persist while breastfeeding. |
Postnatal RED-S Risk Screen
Energy availability is the #1 postnatal coaching risk — often overlooked
Postnatal RED-S is real and underdiagnosed. Breastfeeding + sleep deprivation + body composition pressure + returning to exercise = a perfect storm for low energy availability. The same mechanisms that drive RED-S in athletes operate here. Screen for it.
| RED-S Risk Factor | Present? |
|---|---|
| Breastfeeding with no caloric adjustment made for exercise | |
| Skipping meals / low appetite postpartum | |
| Actively trying to lose "baby weight" — caloric restriction | |
| Chronic fatigue beyond what sleep deprivation explains | |
| Hair loss (postpartum alopecia is normal — but worsened by LEA) | |
| Mood disturbances / PND symptoms | |
| Menstrual irregularity after period return (non-breastfeeding) |
Mental Health & Postnatal Wellbeing
Postnatal depression, anxiety, and identity screens — not diagnostic
You are not a psychologist. These screens identify patterns that affect coaching engagement and training capacity. Any indication of active PND / suicidal ideation requires immediate GP referral. Score ≥ 3 on Edinburgh item 10 = urgent signposting.
EDINBURGH POSTNATAL DEPRESSION SCREEN (EPDS) — 10-item
Administer verbally. Score 0–3 per question (4 = never → 0 = always for most; reverse-scored items marked *). Score ≥ 10 = possible PND. Score ≥ 13 = likely PND — refer GP urgently.
IDENTITY & COACHING ENGAGEMENT
Postnatal Coaching Summary
Key flags, programme phase, and priorities
Module 14
Summary & Programme Plan
Key Findings Summary
Module 15 — JJB Specialist Framework
Nervous System Assessment
Autonomic baseline, HRV, orthostatic response, ANS symptom profile, HPA axis / allostatic load, polyvagal tone markers, and pre-training readiness rating. The only coach-level assessment module built around your Z-Health, Stress Resilience, and AiM frameworks.
Clinical note: This module does not diagnose autonomic dysfunction. It identifies patterns that inform programme design, loading decisions, and session modification. Chronic high-stress patterns, low HRV trends, and poor orthostatic tolerance are training signals — not pathology labels. Refer to GP if clinical autonomic conditions are suspected.
HRV & Resting Autonomic Tone
Wearable data + resting measurements — best collected morning, supine, before rising
Context: HRV is the single most useful field-accessible proxy for autonomic nervous system state. Higher rHRV = greater parasympathetic dominance = better adaptation capacity. Trends over time matter more than single readings. Always note the device used — RMSSD values vary by platform.
HRV Context — General Population (RMSSD, ms)
| Well-trained athletes | 60–100+ ms |
| Active, healthy adults | 40–70 ms |
| General population average | 20–50 ms |
| Suppressed / high allostatic load | < 20 ms |
Interpretation guide: HRV is highly individual — a single number means very little without personal baseline context. A reading 10%+ below someone's 30-day baseline is a meaningful signal regardless of where their absolute number sits. At that point: reduce session intensity, avoid new max effort testing, prioritise parasympathetic activation.
Orthostatic (Lying-to-Standing) Test
Autonomic cardiovascular regulation — assesses sympathetic responsiveness and recovery
- 1Client lies supine for 5 minutes. Record resting HR and BP if available.
- 2Client stands up. Record HR at exactly 15 seconds, 30 seconds, and 60 seconds post-stand.
- 3The ratio of 30-second HR to 15-second HR (30:15 ratio) reflects vagal tone. Values above 1.04 indicate good parasympathetic reactivity.
- 4HR should return toward resting within 60–90 seconds in a well-regulated system.
- 5Note any symptoms on standing: dizziness, lightheadedness, visual changes — these may indicate orthostatic hypotension, refer to GP.
Orthostatic Response Interpretation
| 30:15 ratio > 1.04 | Good vagal tone — healthy response |
| 30:15 ratio 1.01–1.04 | Moderate — reduced parasympathetic reactivity |
| 30:15 ratio < 1.01 | Low vagal tone — monitor; reduce intensity |
| HR rise > 30 bpm on standing | May indicate dehydration, deconditioning, or POTS — flag |
| BP drop > 20 mmHg systolic on standing | Orthostatic hypotension — refer to GP |
ANS Symptom Profile
Subjective autonomic tone — sympathetic vs parasympathetic dominance markers
Framework: These are not diagnostic — they are patterning tools. A cluster of sympathetic-dominant markers combined with low HRV and poor orthostatic response creates a coherent picture of a system operating in a chronically activated state. This has direct implications for recovery capacity, fat loss plateau, sleep quality, and training adaptation.
SYMPATHETIC DOMINANCE MARKERS (stress / activation)
- Difficulty falling asleep or staying asleep despite fatigue
- Waking unrefreshed — tired but wired on rising
- Resting heart rate elevated compared to personal baseline
- Frequent sighing, yawning, or breath-holding (seen in breathing screen)
- Jaw clenching, bruxism, or chronic facial / neck tension
- Cold extremities despite normal ambient temperature
- Heightened startle response or hypervigilance
- Difficulty tolerating rest — compulsive need to stay busy / train
- Digestive issues: IBS symptoms, bloating, constipation, early satiety
PARASYMPATHETIC MARKERS (rest, recovery, dorsal)
- Persistent fatigue not relieved by sleep or rest
- Low motivation, emotional flatness, or anhedonia
- Difficulty initiating training — low perceived exertion capacity
- Poor memory / brain fog / difficulty concentrating
- Low libido
- Tendency to social withdrawal / isolation
HPA Axis & Allostatic Load Screen
Cumulative stress burden — the JJB differentiator. From your Z-Health + Stress Resilience frameworks
Allostatic load is the cumulative physiological cost of adapting to chronic stressors across all domains — not just training. It drives the pattern your brand calls out: the fitness industry sells solutions to problems it created by ignoring this. High allostatic load = impaired recovery, elevated cortisol, suppressed sex hormones, poor body composition response despite "doing everything right."
Allostatic Load Interpretation
| Total across domains 0–20 | Low load — good adaptation capacity |
| 21–35 | Moderate — programme intensity should reflect this |
| 36–50 | High — prioritise recovery; reduce training load |
| 51–60 | Very high — rebuild foundations first |
DYSREGULATION INDICATORS (HPA axis overload)
- Menstrual cycle changes or irregularity without other explanation (for female clients)
- Body fat redistribution to central / visceral area despite training
- Persistent low-grade inflammation markers (recurrent illness, slow wound healing)
- Salt / sugar cravings particularly in the afternoon
- Afternoon energy crash (2–4pm) — cortisol rhythm disruption pattern
- Feeling "not present" or dissociated during training
- Performance plateau despite progressive overload
Pre-Session CNS Readiness Rating
Structured readiness screen — use at the START of every session
Use at session start, not just initial assessment. This five-question screen takes 60 seconds and tells you whether to execute the planned session or modify it. It is the practical output of everything in this module. Document the rating in the session log.
- Q1Sleep last night: 1 (terrible) → 5 (excellent)
- Q2Energy right now: 1 (exhausted) → 5 (great)
- Q3Mood / motivation: 1 (dread) → 5 (eager)
- Q4Muscle soreness / physical fatigue: 1 (severe) → 5 (fresh)
- Q5Stress level today: 1 (overwhelmed) → 5 (calm)
CNS Readiness — Session Decision
| 21–25 — Green | Execute as planned. Max effort testing appropriate. |
| 16–20 — Amber | Proceed with plan but avoid new maxes. Warm-up feedback will guide. |
| 11–15 — Orange | Reduce intensity 20–30%. Volume as planned or reduced. No maximal testing. |
| ≤ 10 — Red | Active recovery session only. Mobility, breathwork, light movement. Do not push. |
Polyvagal & Vagal Tone Markers
Observable indicators of ventral vagal state — social engagement system (Porges framework)
Polyvagal context: The ventral vagal state (safety, social engagement) is associated with optimal learning, recovery, and performance. Sympathetic mobilisation (fight/flight) and dorsal vagal shutdown both impair this. Observable vocal, facial, and postural cues give you real-time window into which state the client is in — this is the applied output of the Polyvagal Institute framework.
VENTRAL VAGAL INDICATORS (optimal state for coaching)
- Warm, expressive facial tone — eye crinkling, engaged expression
- Melodic, prosodic voice — natural pitch variation, not monotone
- Willing to make eye contact, socially engaged, curious
- Relaxed posture, open body language
- Able to tolerate humour, playfulness in the session
SYMPATHETIC / SHUTDOWN INDICATORS
- Flat affect, monotone voice, reduced facial expressiveness
- Avoidance of eye contact or hyper-scanning environment
- Collapsed posture, reduced proxemics, closed body language
- Appearing "not present" or emotionally unavailable
- Rapid, pressured speech or inability to slow down
- Visible tension in jaw, neck, or shoulders throughout warm-up
Session History & Re-Assessment
Re-Assessment Comparison
Save named sessions, compare any two side-by-side, and see change over time. The system stores up to 20 sessions per client. Each save captures all current form values.
Session Manager
Save, load, and manage assessment snapshots
How it works: Enter a session label and click Save Snapshot. The system captures all filled fields. Load any previous session to restore the form, or use the comparison view to put two sessions side-by-side.
Side-by-Side Comparison
Select two sessions to compare — delta calculated automatically
Progress Narrative
Your clinical interpretation of the changes
Module 16 — Evidence-Based Sleep Assessment
Sleep Audit
The Sleep Condition Indicator (SCI) is a validated, evidence-based screening tool. Use this before lifestyle recommendations — the score tells you whether to optimise or refer first. Adapted from the clinical Sleep Audit framework used in evidence-based coaching practice.
Coaching Scope — Declare This First
You are not a sleep clinician. This tool focuses on sleep biology and logical first-line actions. Gain consent before scoring and be explicit about what the score means in terms of next steps — coaching vs referral.
Sleep Condition Indicator (SCI)
Validated 8-question screening tool — scored 0–4 per question, total /32. Complete for the last month.
Scoring: Each question answered 0–4. Higher score = better sleep. Total >16 = manage through lifestyle. Total ≤16 = refer to GP / Sleepio / sleep clinic AND manage through lifestyle.
| Question — thinking about the last month | Score (0–4) |
|---|---|
| How long does it take you to fall asleep? (0–15m=4, 16–30m=3, 31–45m=2, 46–60m=1, >60m=0) | |
| If you wake in the night, for how long? (0–15m=4, 16–30m=3, 31–45m=2, 46–60m=1, >60m=0) | |
| How many nights per week is sleep a problem? (0–1=4, 2=3, 3=2, 4=1, 5–7=0) | |
| How would you rate your sleep quality? (Very good=4, Good=3, Average=2, Poor=1, Very poor=0) | |
| To what extent has poor sleep affected mood, energy, or relationships? (Not at all=4, A little=3, Somewhat=2, Much=1, Very much=0) | |
| Affected concentration, productivity, or ability to stay awake? (Not at all=4, A little=3, Somewhat=2, Much=1, Very much=0) | |
| Troubled you in general? (Not at all=4, A little=3, Somewhat=2, Much=1, Very much=0) | |
| How long have you had a sleep problem? (No problem=4, 1–2 mo=3, 3–6 mo=2, 7–12 mo=1, >1 yr=0) |
—
SCI Total / 32
Enter scores above to see interpretation
SCI Interpretation
| > 16 | Manage sleep disturbances through lifestyle optimisation — coaching lane |
| ≤ 16 | Alert client: refer to GP / Sleepio / sleep clinic AND manage through lifestyle |
Section 1 — Circadian Rhythm
Target here first · 1 = strongly disagree, 5 = strongly agree · behaviours over the last 6 weeks
Focus here first. Circadian rhythm governs the timing of cortisol, melatonin, body temperature, and sleep pressure. Fix the rhythm before addressing any other sleep variable — it is the master clock.
| Behaviour | Score |
|---|---|
| I deliberately expose my eyes to 10 min of bright light within the first 30 mins of waking up | |
| I actively restrict / control blue light in the last 60 min before bed | |
| I consciously aim to wake and sleep at the same time (within 30 min) each day | |
| I consciously avoid eating within 2 hours of going to bed | |
| I avoid heavy exertion and exercise within 3 hours of going to bed | |
| I consciously allow my body temperature to drop in the bedroom (cool room, baths/showers, etc.) |
Section total:
—/30
—%
Section 2 — Sleep Pressure
Target here second · behaviours over the last 6 weeks
Sleep pressure (adenosine) builds during waking hours and is the primary drive for sleep onset. These behaviours either build or deplete it appropriately.
| Behaviour | Score |
|---|---|
| I avoid alcohol completely outside of key social occasions | |
| I complete 30 min of structured exercise 5+ days per week | |
| I have a hard stop on caffeinated drinks at lunchtime | |
| I achieve 8,000 steps (or equivalent) on 6 days of the week | |
| I don't nap after 3pm | |
| I will get out of bed if unable to fall asleep within 30 minutes |
Section total:
—/30
—%
Section 3 — Parasympathetic Tone & Physiological Relaxation
Target here third · behaviours over the last 6 weeks
Physiological down-regulation is a skill. Many high-achievers are chronic sympathetic dominants — they have never been taught how to activate the parasympathetic system deliberately. This section maps directly to your NS module.
| Behaviour | Score |
|---|---|
| I regularly engage in conscious breathwork to calm my body | |
| I regularly use meditation and mindfulness to calm my body | |
| I regularly engage in self-care treatments (massage, etc.) to calm my body | |
| I regularly use cold water immersion to calm my body | |
| I use haptic or biofeedback technology to calm my body | |
| I regularly use humour, art, hobbies and play through my evenings |
Section total:
—/30
—%
Section 4 — Slow Brain Waves / Calm the Mind
Target here fourth · behaviours over the last 6 weeks
Cognitive hyperarousal — the "busy brain" at bedtime — is one of the most common insomnia drivers in high-achievers. These behaviours create the mental conditions for delta wave sleep initiation.
| Behaviour | Score |
|---|---|
| The bedroom is a computer and work-free space | |
| My phone charges outside the bedroom | |
| I regularly journal or write a to-do list for the following day | |
| I share my daily worries in some format at the end of each day | |
| I take a sleep supplement on a regular basis | |
| I consume complex carbohydrate with my evening meal |
Section total:
—/30
—%
Sleep Profile Summary
Identifies the lowest-scoring domain — priority intervention area
Out of Rhythm
—%
Circadian
Pressure Problems
—%
Sleep pressure
Wired for Sound
—%
Parasympathetic tone
Busy Brain
—%
Slow brain waves
Complete the lifestyle sections above to see your priority intervention domain.
Module 17 — Conor Harris / evothrive Framework
Spectrum of Patterns (SoP)
Enter left and right measurements. The tool auto-classifies the lateralization pattern (Functional Occupancy, Left Lateralized, Mixed, Right Lateralized) and suggests phase. Based on the evothrive SoP v0.93 framework — Conor Harris's approach to postural pattern recognition and movement prescription.
Goal measurements are displayed next to each test. Enter actual measured values. The system will flag which measures pass (at or within tolerance of goal) vs fall short, then identify the lateralization pattern and suggest the phase of intervention.
Assessment Measurements
Enter measured values — system auto-classifies pattern
| Assessment | Goal | [ L ] | [ R ] | Pattern Signal |
|---|
Phase Reference Guide
Conor Harris phase framework — intervention direction by pattern
Phase Classification
| Tertiary (Swayback) | High posterior lower compression. Goal: decompress posterior outlet, restore IR. Drills: 90/90 Lateral Decompression, Frog Breathing, 90/90 Half-Rolling. Shoulder IR target: 50°+. SLR target: 50°+. |
| Tertiary (Anteriorly Oriented) | Extended / anteriorly oriented. Goal: restore posterior expansion and genuine ER. Same phase but different entry drills. Rack/Doorframe Lat Inhibition, Supine Hemi-Extension with RF. |
| Secondary (Left Lateralized) | Left lateralized presentation. Goal: address asymmetry, restore right lateralization. Sidelying Glute Max, Adductor Pullback, Standing Get Right. Shoulder abduction target: 30–45°. Hip abduction: ~45°. |
| Secondary (Right Lateralized) | Right lateralized — less common baseline pattern. Flip drills from L to R. Address through abduction/shift mechanics on opposite side. |
| Primary | Out of tertiary layer. Goal: progress load, address baseline right lateralization, shift left. Sidelying Abduct & Shift, Standing Supported patterns, Alternating Reciprocal Step-Through. Shoulder abduction: 45°+. Trunk rotation: 70°+. |
Lateralization Key (Intact = good unilateral range)
| Both sides passing | Functional Occupancy — both sides adequate |
| Only L fails | Right Intact Lateralization → Left Lateralized |
| L fails more than R | Right Mixed / L>R pattern |
| R fails more than L | Left Mixed / R>L pattern |
| Only R fails | Left Intact Lateralization → Right Lateralized |
| Both sides failing | Bilateral limitation — tertiary / anterior orientation |
Module 18 — Kinetic Chain Assessment
Pain & Restriction Map
Interactive body chart — click any region to see kinetic chain connections, dysfunction patterns, and coaching strategies. Frameworks: Kapandji, Tom Walters (Rehab Science), Conor Harris (joint capacity), AiM (Gary Ward). Male and female figures, anterior and posterior views.
Interactive Pain & Restriction Map
Click a region
Anterior View
◎
Select a body region
Click any area on the figure to see its kinetic chain connections, common dysfunction patterns, and coaching strategies based on Kapandji, Tom Walters' Rehab Science, and Conor Harris's joint capacity approach.
Connection Types
Upstream (source)
Downstream (victim)
Reciprocal
Systemic
Distal chain
Strategy Types
Mobilise
Strengthen
Joint capacity
Breathwork
Pain Map Session Notes
Document regions identified, patterns, and programme implications
Module 19 — GGS Behaviour Goals Framework
Goals & Habits
Breaking down outcome goals into behaviour-based goals. The research is clear: behaviour goals predict success far better than outcome goals alone. Use this framework to translate what the client wants into what they need to do — then build habits around those behaviours.
Framework: Start with the client's outcome goal (what they want). Break it into 3–5 specific, actionable behaviour goals (what they'll do daily/weekly). Then identify the 1–2 highest-leverage behaviours to focus on first. Don't chase all of them simultaneously.
Primary Goal — Outcome to Behaviours
The GGS framework: one outcome goal → 3–5 behaviour goals → 1–2 priority focuses
Behaviour Goals — what they will DO (specific, measurable, time-bound)
Priority Focus — 1–2 behaviours to start with (highest leverage)
Reference — Common Goal Breakdowns (GGS)
Example behaviour maps — use as a starting point, always personalise
| Outcome Goal | Example Behaviour Goals |
|---|---|
| Lose body fat | Eliminate post-dinner snacking · Exercise 4×/week · Add 6,000 steps/day · Add a serving of vegetables to every meal · Improve sleep quality |
| Eat healthier | 5 servings of vegetables daily · Decrease mindless snacking · Cut down on caloric beverages · 3 servings of fruit per day · Remove processed food from one snack per day |
| Exercise more consistently | Schedule sessions into planner · Take a 15-min walk daily · Book workouts with an accountability partner · Incorporate NEAT throughout the day · Use a habit tracker |
| More daily activity | 10-min walk after meals · Use bathroom on a different floor · Set alarm to walk 5 min every hour · Stand and walk during screen breaks · 10 bodyweight squats every time you wash your hands |
| Decrease back stiffness | Walk/stretch 5 min every hour at work · Foam roll 5 min each morning · Breathing practice 3×/day · Glute activation 3×/week · Use proper lifting technique for daily loads |
| Get more sleep | Go to bed 15 min earlier each night for a week · Turn off all electronics 30 min before bed · Cut caffeine by 2pm · Eliminate light-emitting devices in bedroom · Phone charges outside bedroom |
| Postpartum recovery | Breathing and pelvic floor reconnection daily (5 min) · Walk 20 min daily once cleared · Sleep when baby sleeps 3× per week · One high-protein meal per day · Connect with a pelvic health physio before returning to training |
| Reduce stress / improve energy | 5 min daily breathwork (see NS module) · Limit work emails after 7pm · One social connection per week · Prioritise one recovery practice daily · Match training volume to HRV/readiness score |
Secondary / Supporting Goals
Additional goals beyond the primary — add as capacity grows
Habit Review — Coaching Check-In
Use at follow-up sessions to assess behaviour adherence
Coaching principle: The outcome goal doesn't change — the behaviour plan does. If a behaviour goal isn't being met, explore why (capacity, motivation, environment, identity) before prescribing a new behaviour. Simplify before adding complexity.
Module 20 — Precision Nutrition Framework
Nutrition Assessment
Comprehensive nutrition intake, habits, behaviours, and readiness assessment. Adapted from the Precision Nutrition Eating Habits Questionnaire. Your coaching lane is behaviour and habit change — always refer specific clinical dietary conditions (EDs, medical nutrition therapy, complex GI) to a registered dietitian.
General Eating Patterns
Typical day of eating — time-based log format (PN framework)
Instruction: As best as you can remember, walk me through an average day of eating and drinking. This doesn't need to be perfect — just capture the usual pattern. Include drinks, snacks, time of day.
| Time | What they normally eat / drink |
|---|---|
Eating Consistency & Barriers
PN 1–10 consistency scale + what knocks them off track
Food, Health & Digestion
Allergies, intolerances, digestive function — PN food and health section
Coaching scope: Food allergies (anaphylactic risk), coeliac disease, IBD, eating disorder history, and complex GI conditions require referral to a registered dietitian or GP. Your role is supporting positive behaviour change around eating habits — not clinical dietary prescription.
Hunger, Appetite & Relationship with Food
PN hunger cues + emotional eating screen — approach with care and curiosity, not judgment
Approach note: This section can surface sensitive material. Use motivational interviewing principles — explore with open questions, affirm, reflect, and avoid jumping to solutions. If disordered eating patterns emerge, refer to a qualified therapist or dietitian who specialises in this area before nutritional intervention.
If they feel they've eaten too much, they usually... (check all that apply)
Nutrition Coaching Priorities & Assessment Summary
What you observed, what they want to work on first, and your coaching direction
PN Coaching Priorities — Sequencing Logic
| 1st | Eat slowly and stop at 80% full — the master habit that changes everything downstream |
| 2nd | Eat mostly whole foods, minimally processed — quality before quantity |
| 3rd | Protein at every meal — supports muscle, satiety, body composition |
| 4th | Vegetables and/or fruit at most meals — variety and fibre |
| 5th | Carbs and fats matched to training output — fuel appropriately |
Module 21 — Precision Nutrition Deep Health
Deep Health Assessment
Deep health is thriving across all dimensions of life — not just physical. This Precision Nutrition framework covers Physical, Emotional, Mental, Existential, Relational, and Environmental dimensions. Scores auto-total with a live tier interpretation. Use to identify which life domains are supporting or limiting the client's progress.
Framework note: Deep health recognises that seemingly unrelated factors — relationships, work life, sense of purpose — directly affect ability to train, recover, and make sustainable change. A low score in one domain is not a failure; it's useful data for coaching priorities.
Deep Health — 18 Dimensions (1–10)
Live total score with tier interpretation — Precision Nutrition scoring system
—
Total Score / 180
Complete the questions below to see tier
Physical — Feeling vibrant, energised, thriving
1. How is your energy level lately?
ExhaustedSuperstar
5
2. How pain-free are you lately?
Worst pain everNo pain, feeling great
5
3. How recovered do you feel recently? (How much do you feel like working out?)
I'm a wreckI'm immortal
5
Emotional — Experiencing and expressing emotions well
4. How has your general mood and outlook been lately?
Utterly miserableHooray for everything!
5
5. How well do you feel you can express your emotions directly, maturely, and honestly?
What are emotions?Clearly and confidently
5
6. How able are you to calm yourself down when you're upset or anxious?
NeverAlways
5
Mental — Alert, focused, competent, and thoughtful
7. How calm and focused do you feel lately?
Freaking out and frazzledZen master
5
8. How confident and capable do you feel lately?
Shameful fraudLike a boss!
5
9. What happened the last time you were presented with a big logistical challenge?
Failed miserablyNailed it!
5
Existential — Sense of meaning and purpose
10. How much do you identify with a bigger "why" or "purpose" for living?
Life is meaninglessImportant part of the big picture
5
11. How does the way you are living right now reflect your deeper values?
Not even a little bitIn perfect harmony
5
12. How often do you feel hopeful and optimistic about the world or life in general?
NeverAlways
5
Relational — Connected and authentic with others
13. How supported do you feel right now by the people around you?
Utterly aloneGo team!
5
14. Can you be your authentic self with the people you spend the most time with?
Not at allWithout question!
5
15. Do the people around you encourage healthy behaviours?
NeverAlways
5
Environmental — Surroundings support health and wellbeing
16. Is your home environment relatively clean, safe, and free of toxins?
Not at allMy home is my temple
5
17. Does what's around you actively contribute to your wellbeing and healthy behaviours?
Not at allIt's a shrine to my goals
5
18. Is your community safe, secure, and supportive?
NeverIt's my sanctuary
5
Deep Health Score Tiers (PN)
| 144–180 | Crushing it — thriving across all dimensions. You are the embodiment of deep health. |
| 117–143 | Doing well — some concerns or room for small changes. Let's talk about what that looks like. |
| 90–116 | Working well in some areas, struggling in others — let's identify the lagging dimensions and build a plan. |
| < 90 | Lots of room for growth — any action, however small, will improve deep health. Let's collaborate on next steps. |
Domain Scores & Coaching Priorities
Auto-calculated per dimension — identify which life areas to address
Physical
15
Emotional
15
Mental
15
Existential
15
Relational
15
Environmental
15
Adjust the sliders above to see domain scores and coaching priorities.
Module 22 — High-Achiever Psychology & Wellbeing
Psychological Wellbeing Screen
Validated screeners (PHQ-2, GAD-2, Burnout Inventory) combined with a high-achiever identity and perfectionism profile. Your client base — professional women aged 25–55 — is disproportionately affected by burnout, identity tied to performance, and the compulsive overreach that creates the very problems they're paying you to fix. This module surfaces those patterns before they undermine the programme.
Coaching Scope — Be Clear About This
You are not a psychologist, therapist, or mental health clinician. These screeners help you understand how your client's psychological state is affecting their training, recovery, and capacity to change — not to diagnose. Any PHQ-2 score ≥ 3 or indication of active self-harm / suicidal ideation requires immediate signposting to GP or mental health services. Scores suggesting moderate-severe anxiety or burnout inform your programme design — they do not define the client. Approach this section with curiosity, not clinical detachment.
PHQ-2 — Depression Screen
Validated 2-question screener — scored 0–6 total. Any score ≥3 = refer to GP
Instruction: Over the last two weeks, how often have you been bothered by the following? Score: 0 = not at all, 1 = several days, 2 = more than half the days, 3 = nearly every day.
| Question — over the last 2 weeks | Score (0–3) |
|---|---|
| Little interest or pleasure in doing things | |
| Feeling down, depressed, or hopeless |
—
PHQ-2 Total / 6
Enter scores above
PHQ-2 Interpretation
| 0–2 | Low risk — no immediate concern. Monitor over time. |
| 3 | Positive screen — discuss with client; consider GP referral or signpost to mental health support |
| 4–6 | High concern — strongly encourage GP appointment before or alongside training |
If any client indicates thoughts of self-harm or not wanting to be alive: pause the assessment, acknowledge what they've shared, and provide immediate signposting — Samaritans: 116 123, Crisis text line: text SHOUT to 85258. Do not attempt to manage this within coaching.
GAD-2 — Anxiety Screen
Validated 2-question generalised anxiety screener — scored 0–6 total
Instruction: Over the last two weeks, how often have you been bothered by the following? Same 0–3 scale as PHQ-2.
| Question — over the last 2 weeks | Score (0–3) |
|---|---|
| Feeling nervous, anxious, or on edge | |
| Not being able to stop or control worrying |
—
GAD-2 Total / 6
Enter scores above
GAD-2 Interpretation
| 0–2 | Low concern — no immediate action required |
| 3 | Mild-moderate anxiety — acknowledge, adjust programme demands, monitor |
| 4–6 | Moderate-severe — signpost to GP; ensure programme does not add to load |
Burnout & Overreach Screen
High-achiever burnout profile — the pattern your brand is built to address
Context: Maslach's three burnout dimensions — exhaustion, cynicism (depersonalisation), and reduced personal accomplishment — map directly onto your client base. The professional women who seek your coaching often present with all three, masked by continued high external performance. The burnout is invisible until something breaks. This screen identifies the pattern early.
Rate each on 0–4: 0=Never, 1=Rarely, 2=Sometimes, 3=Often, 4=Always
Exhaustion (depleted energy)
Cynicism / Detachment (disconnection from meaning)
Reduced Efficacy (eroded sense of competence and achievement)
Reverse scored
Reverse scored
Reverse scored
Exhaustion
—/12
Cynicism
—/12
Reduced Efficacy
—/12
Complete the items above to see burnout pattern
Burnout Threshold Guidance (Maslach, adapted)
| Exhaustion ≥ 7 | High exhaustion — training volume must be carefully managed. Adding load risks accumulating allostatic burden. |
| Cynicism ≥ 7 | Detachment from meaning — motivation will be unreliable. Intrinsic goal alignment is critical before habit change. |
| Reduced efficacy ≤ 5 (reversed) | Eroded self-belief — use progressive, achievable loading. Wins and identity-level change matter more than fitness metrics. |
High-Achiever Identity & Perfectionism Profile
The psychological patterns that keep your clients stuck — and what coaching needs to address
Why this matters: High-achievers don't fail because they lack discipline or knowledge — they fail because their identity is performance-contingent and their relationship with "doing enough" is pathological. The fitness industry profits from this. Your brand explicitly opposes it. This screen makes those patterns visible so you can coach them directly.
Rate 1–5: 1 = strongly disagree, 5 = strongly agree
Performance Identity
Perfectionism & All-or-Nothing Thinking
Compulsive Overreach
Self-Compassion Capacity
Psychological Wellbeing — Coaching Plan
How this module changes what you prescribe and how you coach
Module 23 — Anatomy in Motion Gait Analysis
Gait Analysis
Walking gait is the body's base movement pattern — every other movement pattern is built on top of it. Based on the Anatomy in Motion (AiM) framework (Gary Ward), gait analysis identifies which joints are accessing their full range of motion through the gait cycle and which are compensating. The findings here inform everything in Module 06 (Joint Mobility), Module 17 (SoP), and Module 18 (Pain Map).
Framework basis: In AiM, every joint moves in all three planes during a normal gait cycle. Restrictions in gait mechanics predict compensations that show up as stiffness, pain, and movement dysfunction. The foot is the master driver — what happens there propagates through the entire chain. Observe before you load.
Observation Setup & Protocol
How to conduct the gait screen — what to observe and when
- 1Client walks naturally — barefoot if safe/comfortable. A minimum of 10 metres is ideal. Start with a relaxed, normal pace.
- 2Observe from the front, back, and each side in turn. You are looking for what moves — and equally, what doesn't.
- 3In AiM, one full gait cycle = heel strike of one foot to heel strike of the same foot again. Note right and left separately.
- 4Do not cue the client during observation. You want their natural baseline pattern, not their "best effort" gait.
- 5Compare what you see to what the SoP assessment found (Module 17) — gait observations should validate or question ROM findings.
Foot & Ankle — The Foundation
AiM: the foot drives everything above it. This is where the assessment starts.
AiM gait principles — foot: At heel strike (loading), the calcaneus everts (valgus), tibia internally rotates, femur internally rotates. At toe-off (propulsion), the calcaneus inverts (varus), tibia externally rotates, femur externally rotates. If neither happens, the whole chain above compensates.
Right Foot
Left Foot
Knee & Tibial Mechanics
Tibial rotation and knee tracking — driven by foot above and hip above
AiM principle: The tibia should internally rotate at loading and externally rotate at propulsion. The knee should not remain stationary in one plane — medial-lateral tracking during gait is a sign of available tibial rotation, not dysfunction. A knee that never deviates medially may be the more restricted one.
Right Knee
Left Knee
Hip & Pelvic Mechanics
AiM: the pelvis is the key — it must translate laterally, rotate, and tilt in all three planes during normal gait
AiM gait — pelvis: At right heel strike, the pelvis rotates left (left forward), right side drops (right lateral tilt). At right toe-off, the pelvis rotates right, left side drops. Hip extension at terminal stance is critical — a client who cannot access hip extension will flex at the lumbar spine instead. This is the most common gait dysfunction in sedentary populations.
Trunk, Arm Swing & Upper Body
Thoracic rotation, arm swing, and the upper/lower body coupling in gait
AiM principle: The trunk counter-rotates against the pelvis in normal gait. When the right leg steps forward, the left arm swings forward and the trunk rotates left. Loss of this reciprocal rotation is a primary marker of thoracic stiffness — and correlates strongly with the T-spine findings in Module 06. Arm swing tells you about shoulder and thoracic mobility from the outside.
Cadence, Global Pattern & AiM Classification
Overall pattern synthesis — what type of gait is this?
Primary Gait Pattern Classification (AiM-informed)
Gait → Programme Implications (AiM)
| No hip extension | Prioritise hip flexor mobility and glute activation before any loaded hip extension pattern. The SoP phase selection (Module 17) should reflect this. |
| No foot pronation at loading | Rigid foot = restricted tibial IR = limited knee valgus = limited hip IR = restricted pelvic rotation. Address ankle DF and foot mobility before loading anything above it. |
| No thoracic rotation | Stiff T-spine means all rotation demand is distributed to cervical or lumbar. No overhead pressing until T-spine rotation drills are in warm-up. |
| Trendelenburg drop | Ipsilateral glute med weakness — single-leg loading patterns must be introduced carefully. Do not load single-leg before the weakness is addressed. |
| SoP + Gait agreement | When SoP ROM findings match gait observations (e.g. limited right hip IR in SoP + limited right tibial IR in gait) the finding is confirmed. Programme accordingly. |