The Four Pillars of Health Assessment
SECTION 1
Movement Pillar Questions
(Fire Element)
Do you get at minimum 30:00 minutes of exercise each day?
*
Yes, every single day
Most days (4–6/week)
A few days (2–3/ week)
Rarely (1x/week or less)
Can you move freely and perform squats/lunges/push-ups with ease?
*
Yes – I can do all exercises comfortably and confidently, without any pain.
Most exercises, but occasionally adjust for minor discomfort
Avoid or Modify some movements due to pain/stiffness
Many movements are difficult or painful
Do you consider yourself at optimal weight and body fat for your body?
*
Yes
No - too much weight
No – underweight
How often do you stretch or mobilize?
*
5+ days/week
3-4 days/week
1-2 days/week
Rarely/Never
Do you feel strong, balanced and energized?
*
Fully Strong and energized
Minor limitations
Sometimes struggle
Often feel weak/fatigued
SECTION 2
Nutritional Pillar Questions
(Earth Element)
How much of your fruits and veggies are organic?
*
All
Most
Half
A few/None
How much of your diet is made up of whole, unprocessed foods?
*
100% whole food
75% whole food
50% whole food
Less than half
Do you pass a total of about 12 inches of stool each day and feel fully emptied afterward?
*
Yes, every day
Yes but not always a total of 12 inches
4–6 days/week
3 days or less/week
After meals—especially your largest one—do you feel energized and ready to go?
*
Energized and alert
Mostly good, occasional sluggishness
Often tired/sluggish
Almost always heavy/sluggish
How often do you crave chocolate, sweets, chips, bread, or grains?
*
Rarely
Occasionally
Often
Daily
How often do you feel digestive discomfort or bloating?
*
Rarely/Never
1–2x/week
3–4x/week
5+ days/week
SECTION 3
Recovery Pillar Questions
(Air Element)
Do you get 7-8 hours of sleep per night?
*
6+ nights/week
4-5 nights/week
2-3 nights/week
Rarely
Are you in bed by 10:30 pm?
*
6+ nights/week
4-5 nights/week
2-3 nights/week
Rarely
How do you feel waking up in the morning?
*
Energized and ready
Somewhat alert
Some days tired
Mostly sluggish or exhausted
Can you function all day without coffee, cacao, or other stimulants?
*
Easily
Sometimes — depends on the day
Not really - need it most days
Do you make time for reflection, meditation, journaling?
*
Daily
4–5x/week
1–3x/week
Rarely/Never
SECTION 4
Emotional Pillar Questions
(Water Element)
Do you have a clear dream, legacy or goal guiding you in your life?
*
Yes
No
Somewhat
Have you defined what happiness means to you?
*
Deep reflection & written down
Have an idea, not written down
Unsure, haven’t thought deeply
Not reflected at all
Can you look in the mirror and say “I love you” and feel it?
*
Yes
Sometimes
I struggle
No, I can’t say it
Can you go 5+ days without coffee, alcohol, marijuana or other drug?
*
Easily
Yes, but it will be difficult
Not sure
No, I cannot
Do you feel you choose most of what you do each day, or that you mostly have to do things? (Hint: Notice how often you say “I have to” versus “I choose to” or “I want to.”)
*
I mostly choose
50/50
I mostly have to
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