Baseline

Discover Your Dream Habits Baseline

A quick snapshot of where your mind, body, and daily rhythm stand before transformation begins.

Note: The Cooper test is optional and done outside this page. If you skip it, this baseline takes about 7 to 10 minutes.

Breathing Mindset Memory Nutrition Training Habits

Live snapshot. Updates as you fill this out.

Breathing VO2 max

Enter distance or VO2 max.

Meditation and Mindset

Score: 0 of 40.

Memory

Words recalled: 0 of 10.

Nutrition

Yes answers: 0.

Training

Waiting for inputs.

Habits

Score: 0 of 25.

Breathing - VO2 max

You have two options.
A. Enter your VO2 from your watch or a lab.
B. Use the Cooper 12 minute test.

For the Cooper test, run, jog or walk as far as you can in 12 minutes at a challenging but sustainable pace. Track your total distance.

If you do not want to run today, enter your watch VO2 or skip this section for now.

Cooper style test guide: Cooper 12 minute test details

Measurement type For the 12 minute test Distance in 12 minutes Match the units above VO2 max from watch or lab Optional manual entry VO2 max used (auto) Shows watch or estimated value

Meditation and Mindset

Rate 1 to 10. One is rarely true. Ten is always true.

I can stay present for 10 minutes I follow through when I do not feel like it I reset my mood within 15 minutes My self talk is kind and honest

Memory - 10 word test

Read the 10 words, turn each into a vivid image and place them along a familiar path. Then hide the list, recall them in order, and record your score.

1. Hydrogen 2. Helium 3. Lithium 4. Beryllium 5. Boron 6. Carbon 7. Nitrogen 8. Oxygen 9. Fluorine 10. Neon

Words recalled in correct order (out of 10) Notes

Nutrition - Longevity score

Check what is true on a normal day.

Plant based foods: Majority of your diet is vegetables, fruits, legumes, beans, nuts and whole grains. Limited meat: Meat is eaten only a few times a month, usually fish or lean unprocessed meat. Healthy fats: Olive oil or similar high quality fats are a staple in your meals. Daily beans: Beans or other legumes are part of your normal day. Whole grains: You choose whole grains like barley, oats or brown rice more often than refined grains. Low sugar: You avoid sugar sweetened drinks and processed sweets most days. Avoid processed foods: You limit highly processed foods that are rich in trans fats or very high in salt. Beverage of choice: Water is your main drink, with coffee, tea or red wine in moderate amounts if used. 80 percent rule: You usually stop eating when you feel about 80 percent full.

Training - Strength, mobility and nervous system baseline

Inspired by Ross Edgley, Sue Morter, Arnold Schwarzenegger, Tim Grover, Wim Hof and Tom Brady. Enter what is true today.

Push ups in 2 minutes Dead hang time (seconds) Single leg balance left, eyes closed (seconds) Single leg balance right, eyes closed (seconds) Breath paced burpee total reps Total across 3 sets of 45 seconds Deep squat hold time (seconds) Hip flexor rotation left (1 to 10) Hip flexor rotation right (1 to 10) Breath hold after exhale (seconds)

Habits - Identity and consistency score

Rate 1 to 5. One is never. Five is always.

Keystone habit I have at least one keystone habit I do almost every day Environment design My environment makes my good habits obvious and easy Clear habit plan I know exactly when and where my key habits happen

Tracking rhythm I track my most important habit at least weekly Never miss twice When I miss once, I get back on track at the next opportunity

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Baseline updated.

Why the Baseline Exists

Discover Your Dream Habits Baseline

Breathing VO2 max

Meditation and Mindset

Memory

Nutrition

Training

Habits

Breathing - VO2 max

Meditation and Mindset

Memory - 10 word test

Nutrition - Longevity score

Training - Strength, mobility and nervous system baseline

Habits - Identity and consistency score