Daily Readiness Monitor

Musculoskeletal

Muscle Soreness

# Of Locations & Intensity of Each Location (Rate 0-10):

Neck012345678910

Back012345678910

Shoulders012345678910

Arms012345678910

Hands012345678910

Hips012345678910

Legs012345678910

Feet012345678910

Total Score (Muscle Soreness)

Joint Soreness

# Of Locations & Intensity of Each Location (Rate 0-10):

Neck012345678910

Back012345678910

Shoulders012345678910

Elbows012345678910

Wrists & Hands012345678910

Hips012345678910

Knees012345678910

Ankles & Feet012345678910

Total Score (Joint Soreness)

Musculoskeletal Misc.

Physical Activity Hampered0 Seldom12345 Often

Physical Improvement0 Fast12345 Little

Total Score (Musculoskeletal Misc.)

Digestive

Gas0 Normal1 Increased2 Unusual

Constipation0 Normal1 Increased2 Unusual

Loose Stool & Diarrhea0 Normal1 Increased2 Unusual

Indigestion & Heartburn0 Normal1 Increased2 Unusual

Abdominal Pain & Cramps0 Normal1 Increased2 Unusual

Headache 2 Hrs. After Eating0 Normal1 Increased2 Unusual

Total Score (Digestive)

Hormonal

Energy Level0 Very High12345 (Low)

Water Retention & Bloating0 Normal1 Low2 Moderate3 High

Hydration.5-1 oz. of water per lb. of body weight = 0Less than .5 oz. of water per lb. of body weight = 24

Headache, Eye Fatigue, Neck Tension0 Low12345 Very High

Cravings0 Normal1 Increased2 Unusual

Sweating & Body Temperature0 Normal1 Increased1 Decreased

Concentration Ability, Sex Drive, Sleep Quality0 Very Good12345 Low

Time Went to SleepBy 10:00PM = 011:00PM or Later = 1

Time Woke Up6:00AM or Later = 05:00AM or Earlier = 1

Hours of Sleep8 Hours or More = 07 Hours or Less = 1

*Morning Heart Rate Average2 Beats + or Less = 03 Beats + = Reduce Training by 50%4 Beats + = Active Recovery5 Beats + = TOTAL REST

*An Above Morning Heart Rate Average is the principle-determining factor to your level of readiness.

Total Score (Hormonal)

Limbic & Emotional

Overall Stress Level0 Low12345 Very High

Motivation Level0 Very High12345 Low

Social & Anti-Social0 Normal1 Increased1 Decreased

Appetite0 Normal1 Increased1 Decreased

Total Score (Limbic & Emotional)

  *An Above Morning Heart Average is the principle-determining factor to your level of readiness. *When first using the Daily Readiness Monitor, establish a baseline after the first week of monitoring. Once a baseline total has been established, emphasize that the totals stay as close to the green as possible. If you experience two days in a row where the total increases above the baseline* (*based on the last 7 days) take at least one day of total rest. The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see UpRight Movement’s Regeneration Guidelines.