How Healthy Is Your Life, Really?
Take the free 3-minute Health & Wellbeing Score. Eighteen honest questions on sleep, stress, food, drink, movement and resting heart rate. You get a score out of 100, your three biggest opportunities, and a clear plan for how training and nutrition fix them.
Your six areas
Your three biggest opportunities
What happens next
A tailored mix of strength training, daily movement and the right way of eating can move almost every area above, usually within 8 to 12 weeks. We can do it in person at the Orpington studio, or online from anywhere.
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What the Score Measures
Six areas that research and everyday coaching experience both show shape how you feel, perform and age.
Movement
Exercise, strength training, steps and hours spent sitting.
Nutrition
Takeaways, meal deals, fruit and veg, sugary drinks and water.
Sleep & Recovery
How long and how well you sleep, and evening screen time.
Work & Stress
Working hours and how overloaded you feel.
Habits
Smoking, alcohol and caffeine, including lattes and energy drinks.
Heart & Fitness
Your resting heart rate, a simple window into cardiovascular fitness.
Measure It Properly
A number beats a guess. You do not need a device, but a wearable makes your trends visible.
Find your resting heart rate in 2 minutes
Sit quietly for 5 minutes, ideally first thing in the morning before coffee. Place two fingers on your wrist (below the thumb) or the side of your neck. Count the beats for 30 seconds and double it. Example: 34 beats in 30 seconds = 68 beats per minute. Most healthy adults sit between 60 and 100; fitter people are often lower. Repeat over three mornings and use the average.
Wearables that make it easy
| Device | Best for | What to watch |
|---|---|---|
| WHOOP | Recovery, strain and sleep coaching, worn all day and night | Resting heart rate, HRV, sleep performance, recovery score |
| Oura Ring | Sleep and readiness trends, comfortable to wear overnight | Sleep duration, resting heart rate, readiness |
| Apple Watch / Garmin / Fitbit / Polar | Everyday activity, workouts and heart rate | Steps, resting heart rate, sleep time |
| No device | A free start | Manual pulse, steps from your phone, a sleep diary |
Wearables estimate; they are not medical devices. Watch your 4-week trend rather than any single day. Some have a subscription, so check the current cost before buying. Online coaching clients can share their data for review.
How Training and Nutrition Move Your Score
Train
Two strength sessions and a daily walking target improve movement, mood, sleep and resting heart rate. Short, well-planned sessions fit a busy week.
Eat
Fresh, protein-led meals replace the meal deal and takeaway rhythm without feeling like a diet. Find your plan.
Recover
Sleep, caffeine timing and alcohol set how well your body responds to everything else. Small changes compound fast.
Online Coaching, From Anywhere
The same science-led coaching as the Orpington studio, delivered by video call, message and a personalised written programme. Ideal for busy professionals, travellers, parents and anyone outside Orpington and Bromley.
Foundation
Structure and accountability on a budget.
- Personal training programme, refreshed monthly
- Your nutrition plan from the 20 on this site
- Monthly 20-minute video review
- Email support, Monday to Friday
Performance
Close guidance and your data reviewed.
- Everything in Foundation
- Weekly check-in and programme adjustments
- Review of your WHOOP, Oura, Apple Watch or Garmin data
- Exercise-form video feedback
- WhatsApp support
Private
Massimo alongside you, live.
- Everything in Performance
- Two live 45-minute 1:1 video sessions each month
- Priority replies within one working day
- Quarterly Health & Wellbeing re-score
Online Health Audit · £69 one-off
A 45-minute video consultation, your Score reviewed in detail and a personalised 2-week starter plan.
Minimum 3 months, then rolling monthly. A short health questionnaire ( PAR-Q) is completed before you start. Prefer face to face? Train with Massimo in Orpington.
Questions
Is the score a medical test?
No. It is a lifestyle snapshot to show where training and nutrition will help most. It does not diagnose anything.
What counts as a good resting heart rate?
Most healthy adults sit between 60 and 100 beats per minute, and fit people are often lower. Speak to your GP if it is consistently above 100, or if you have chest pain, dizziness, fainting or unusual breathlessness.
How often should I retake it?
Every 8 to 12 weeks. That is long enough for consistent training and eating to show up in your score.
Do I need a WHOOP or similar device?
No. A manual pulse check and your phone's step count are enough to begin. A wearable simply makes trends easier to see.
This test is general education from Massimo Massaro BSc (Hons) FRCms and is not medical advice. If you have a health condition, take medication or feel unwell, speak to your GP before changing your exercise or diet. Smokers can get free support from the NHS Stop Smoking Service.
Conditioned Fitness · Orpington · 07950 398025
