Physical assessment
Your performance and health review
Every twelve weeks your capacity, body composition, strength, movement and sleep are assessed in person. Each result records who measured it, when it was measured and the coach's note.
Where the client and coach coordinate
Marcus Vale - Performance & Health Coach manages your day-to-day programme. Any clinical change, dose or new panel is escalated to the physician, reviewed, and signed before it reaches you.
Assessment schedule
- Week 0 - full baseline: bloods, DEXA, treadmill ramp, movement screen, sleep study.
- Week 12 - interim: strength, composition, wearable review, physician check.
- Week 26 - full follow-up: everything repeated, side by side.
Chain of review - Physical & Performance Assessment - Follow-up
Released- 1
Specimen received
5 September 2026
Vanguard Clinic - assessment suite
- 2
Reviewed & signed
11 September 2026 · 17:05
Dr. Alan R. Whitfield, MD - Internal Medicine · Longevity Medicine
- 3
Released to patient
12 September 2026
Visible in the client Vault
Signature on file
A. R. Whitfield
License #IM-448120
Measured in clinic
Cardiorespiratory capacity
VO2max
mL/kg/min
Baseline
34.2
Follow-up
44.8
Target · > 45 (top decile for age)
Clinic - treadmill ramp protocol
Moved from below-average to near top-decile for a 44-year-old male. Largest single predictor of all-cause mortality on this page.
Resting heart rate
bpm
Baseline
71
Follow-up
54
Target · 50-58
Wearable - 30-day average
Seventeen beats lower at rest. Reflects both aerobic base and reduced sympathetic load.
HRV (rMSSD)
ms
Baseline
32
Follow-up
61
Target · > 55
Wearable - nightly average
Recovery capacity nearly doubled. Coach uses this daily to decide whether to push or pull back.
Heart rate recovery, 1 min
bpm drop
Baseline
14
Follow-up
27
Target · > 25
Clinic - post-ramp
Parasympathetic rebound now in the healthy range.
Systolic blood pressure
mmHg
Baseline
138
Follow-up
118
Target · 110-120
Clinic - seated, 3-reading average
Out of stage-1 hypertension without medication.
Diastolic blood pressure
mmHg
Baseline
88
Follow-up
74
Target · 65-78
Clinic - seated, 3-reading average
DEXA - clinic
Body composition
Body weight
kg
Baseline
96.4
Follow-up
88.1
Target · 86-89
Clinic - DEXA scale
8.3 kg down with lean mass up - the composition, not the number, is the result.
Body fat
%
Baseline
27.4
Follow-up
16.8
Target · 12-17
Clinic - DEXA
Into the target band at the six-month mark.
Lean mass
kg
Baseline
66.1
Follow-up
69.4
Target · maintain or gain
Clinic - DEXA
3.3 kg of lean mass gained during a fat-loss phase - the point of the resistance work.
Visceral adipose tissue
cm²
Baseline
142
Follow-up
61
Target · < 70
Clinic - DEXA
The metabolically dangerous fat. This drop is what moved insulin and testosterone.
Waist : height ratio
ratio
Baseline
0.56
Follow-up
0.46
Target · < 0.5
Coach - tape, standardised landmark
Below the 0.5 risk threshold.
Bone mineral density (T-score)
SD
Baseline
-0.4
Follow-up
0.2
Target · > 0
Clinic - DEXA
Loading plus vitamin D and protein repletion.
Coach-measured, in person
Strength & movement
Grip strength (dominant)
kg
Baseline
41
Follow-up
54
Target · > 50
Coach - hand dynamometer
Proxy for whole-body strength and a strong longevity marker.
Trap-bar deadlift 3RM
kg
Baseline
105
Follow-up
165
Target · > 1.75 × bodyweight
Coach - supervised session
1.87 × bodyweight at follow-up.
Weighted carry
m at 2 × 32 kg
Baseline
20
Follow-up
65
Target · > 60 m
Coach - supervised session
Dead hang
seconds
Baseline
22
Follow-up
78
Target · > 60 s
Coach - supervised session
Overhead mobility screen
score /10
Baseline
4
Follow-up
8
Target · > 7
Coach - FMS-style screen
Thoracic restriction cleared; overhead pressing reintroduced in month three.
Single-leg balance, eyes closed
seconds
Baseline
9
Follow-up
31
Target · > 25 s
Coach - in person
Neuromuscular control and fall-risk proxy.
Gait speed
m/s
Baseline
1.22
Follow-up
1.51
Target · > 1.4
Coach - 10 m timed walk
Wearable + coach review
Sleep & recovery
Total sleep time
hours
Baseline
5.9
Follow-up
7.4
Target · 7.5-8.5
Wearable - 30-day average
The first intervention and the one that unlocked the endocrine change.
Deep sleep
minutes
Baseline
38
Follow-up
82
Target · > 75
Wearable - 30-day average
Sleep efficiency
%
Baseline
76
Follow-up
92
Target · > 90
Wearable - 30-day average
Nocturnal respiratory events
per hour
Baseline
11.4
Follow-up
2.1
Target · < 5
Clinic - home sleep study
Mild sleep apnoea identified at baseline and resolved with weight and positional work. Screened again at follow-up.
Coach summary - follow-up assessment
John arrived unable to hold a dead hang for 25 seconds and carrying 142 cm² of visceral fat. Six months later he is near the top decile of VO2max for his age, has added 3.3 kg of lean mass while losing 8.3 kg, and his mild sleep apnoea has resolved. The training has not been extreme. It has been unbroken. Ninety-four per cent of prescribed sessions logged.
Marcus Vale - Performance & Health Coach