Track your longevity

📋 tracking templates · A.3 journal · dashboards · photo guide

weekly printable · excel/sheets dashboards · progress photo & measurement

weekly journal printable

excel/google dashboards

progress photo & measurement

1 / 8 · journal habit

How often do you write down health/fitness notes or keep a paper journal?

rarely / never digital native

once in a while

weekly / daily journal keeper

2 / 8 · spreadsheet confidence

Do you currently use Excel, Google Sheets, or a custom dashboard to track metrics?

no / never tried

basic tables

advanced formulas / dashboards data‑lover

3 / 8 · progress photos

How often do you take progress photos (with consistent pose/lighting)?

never

sporadic / every few months

every 2‑4 weeks, methodical

4 / 8 · measurement tracking

Do you track circumferences (waist, hips, etc.) or body composition regularly?

no

sometimes (weight only)

yes, tape / dexa / bioimpedance

5 / 8 · digital tools affinity

How comfortable are you with setting up templates or syncing wearables to sheets?

low comfort

medium / willing to learn

high – I love automation

6 / 8 · journal format preference

Would you prefer a structured printable journal or a blank notebook?

printable guided layout structured

mix of both

blank / creative freedom

7 / 8 · measurement consistency

Do you take measurements at the same time / conditions (e.g. fasting, morning)?

no / random

sometimes aware

yes, strictly accuracy matters

8 / 8 · visual documentation

How important are progress photos for your motivation?

not important

somewhat helpful

essential / very motivating

0

tracking readiness score

📓 weekly journal

guided printable · A4/letter

• daily habit tracker (4 pillars)
• mood/energy scale 1‑10
• meal notes & workout logs

📥 PDF template · 12 weeks

📊 excel · sheets dashboards

automated templates

• weight / HRV / sleep trends
• workout volume & PRs
• bloodwork tracker (CRP, HbA1c)

🔗 pre‑built sheets + instructions

📸 progress photo & measurement

standardized protocol

• front/side/back poses · same lighting
• circumference landmarks (waist, etc.)
• monthly collage template

⏺️ guide & check‑in sheet

📏 based on your answers we recommend starting with: starter journal + basic sheets

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✅ download your custom A.3 tracking bundle (printable + dashboard links + photo guide)

✨ score 0‑32 · scaled to 100% · dr. sofia reyes & coach liam recommend consistency