Health Assessment Quick View
A simple colour-coded guide to help explain where a client roughly sits on the day. This is not a diagnosis. It is a practical snapshot for discussion, education and tracking trends over time.
| # | Assessment | Red Zone | Green Zone | Gold Zone |
|---|---|---|---|---|
| 1 | Blood Pressure | ≥140 / ≥90 | 120-139 / 80-89 | <120 / <80 |
| 2 | EKG - Normal Sinus Rhythm | Not Normal | Normal Sinus Rhythm | Normal Sinus Rhythm |
| 3 | Resting Heart Rate - Male | >85 bpm | 60-85 bpm | <60 bpm |
| 4 | Resting Heart Rate - Female | >90 bpm | 70-90 bpm | <70 bpm |
| 5 | FEV1/FVC Ratio | <70% | 70-85% | >85% |
| 6 | Oximeter / SpO₂ | <93% | 94-96% | ≥97% |
| 7 | Hematocrit - Male | <0.38 | 0.38-0.46 | >0.46 |
| 8 | Hematocrit - Female | <0.34 | 0.34-0.42 | >0.42 |
| 9 | Hemoglobin - Male | <130 g/L | 130-150 g/L | >150 g/L |
| 10 | Hemoglobin - Female | <120 g/L | 120-140 g/L | >140 g/L |
| 11 | HbA1c | >5.7% | 5.2-5.7% | <5.2% |
| 12 | Triglycerides | >2.0 mmol/L | 1.0-2.0 mmol/L | <1.0 mmol/L |
| 13 | Total Cholesterol | >6.0 mmol/L | 4.5-6.0 mmol/L | <4.5 mmol/L |
| 14 | Uric Acid | >7.0 mg/dL | 5.5-7.0 mg/dL | <5.5 mg/dL |
| 15 | CRP - C-Reactive Protein | Elevated | Mild / low response | Zero / very low |
| 16 | HRV Stress Score | <45 | 45-70 | >70 |
| 17 | Waist-to-Height Ratio | >0.60 | 0.50-0.60 | <0.50 |
| 18 | Muscle Mass to Weight | <35% | 35-50% | >50% |
| 19 | Body Fat % - Male | >30% | 18-30% | <18% |
| 20 | Body Fat % - Female | >40% | 25-40% | <25% |
| 21 | Grip Strength - Male | <30 kg | 30-50 kg | >50 kg |
| 22 | Grip Strength - Female | <15 kg | 15-30 kg | >30 kg |
What & Why - Simple Client Explanation
Blood Pressure
Measures the pressure of blood pushing through your arteries. Too high for too long means the heart and blood vessels are working under extra load.
Normal Sinus Rhythm
Shows whether the heart is beating in a normal, organised electrical pattern. It is a useful basic rhythm check.
Resting Heart Rate
Shows how many times your heart beats each minute at rest. A lower resting heart rate often reflects better fitness and recovery.
FEV1/FVC Ratio
This is the lung efficiency score. It shows how much of your lung air you can blow out in the first second. Higher usually means better airway flow.
Oximeter / SpO₂
Shows how much oxygen your blood is carrying. Most healthy people sit in the mid-to-high 90s.
Hematocrit
Shows how much of your blood is made up of red blood cells. Red blood cells help carry oxygen around the body.
Hemoglobin
Hemoglobin is the oxygen-carrying protein inside red blood cells. It helps deliver oxygen to the brain, heart and working muscles.
HbA1c
Shows your average blood glucose pattern over the past 2-3 months. It is a useful long-term marker of glucose control.
Triglycerides
A type of fat in the blood. Higher levels often reflect excess energy intake, processed carbohydrates, alcohol or poor metabolic health.
Total Cholesterol
A broad blood fat marker linked to long-term cardiovascular health. It should be interpreted with other markers, not by itself.
Uric Acid
A waste product in the blood. High levels can be linked with gout risk and may also reflect metabolic stress.
CRP
A simple inflammation marker. It can rise with infection, injury, poor recovery or inflammatory stress.
HRV Stress Score
Shows how well the body is coping with stress and recovery. Higher usually suggests better resilience and nervous system balance.
Waist-to-Height Ratio
A simple way to estimate abdominal fat risk. As a rough rule, keeping waist less than half height is a useful target.
Muscle Mass to Weight
Shows how much of body weight is useful muscle. More muscle generally supports ageing, strength, metabolism and daily function.
Body Fat Percentage
Shows how much of total body weight is stored as fat. Lower is not always better, but excess body fat increases health risk.
Grip Strength
A quick measure of hand and upper-body strength. It often reflects overall strength, function and healthy ageing.
Blood Ketones - Not a Scorecard Metric
Ketones sit outside the main red, green and gold table because they do not work like blood pressure, HbA1c or grip strength. Higher is not always better, and lower is not always worse.
Ketones are better understood as a fuel-source marker. They help show whether the body is leaning more heavily on stored fat as a fuel source at that moment.
| Situation | Typical Ketone Pattern | What It May Suggest |
|---|---|---|
| High processed food intake + sedentary lifestyle | 0.0-0.1 mmol/L | Body is usually running mainly on incoming food energy, often carbohydrate-heavy. |
| Starting body-fat loss phase | 0.1-0.5 mmol/L | Early sign the body may be shifting towards greater fat use. |
| Active fat-loss phase | 0.5-1.5 mmol/L | Common when someone reduces processed carbs, increases protein/fat quality and adds rhythmic aerobic activity. |
| Fasting / ketogenic approach | 1.0-3.0+ mmol/L | May reflect strong carbohydrate restriction or extended fasting, but not automatically better health. |
| Lean, weight-stable, well-trained person | 0.0-0.3 mmol/L | Can still be excellent metabolic health. Low ketones are common when body weight and fuel balance are stable. |
Pampy's Take: When someone moves from processed food and inactivity towards protein-rich eating, better fats and regular aerobic movement, ketones often rise while body fat falls. Once they reach a healthier, stable body composition, ketones often drift back down. That is why ketones should always be interpreted alongside body weight, waist, body fat percentage, training load and the client’s goal.