Your Performance Roadmap

The system

Prepared for Trevor B. · Reading #TM-2026-0911-TB

Yours to keep

Demobuilt from a sample set of answers, not a real patient

Your Performance Score

Your Performance Score is 62. A solid base, with clear room to climb.

Most of your answers point the same way: the body still does the work, but it takes longer to come back, and it holds less strength than it used to. That is what keeps the number where it is, and it is one of the most workable readings there is.

Prepared for: Trevor B.
Profile: 45 to 54 · Strength and body shape
Assessment: 14-item Performance Score

Prepared by the TriMotus doctors

Your Performance Score

62/ 100

0Higher is better100

Moderate range. A solid baseline, with clear room to lift it.

Your reading at a glance

Bottom line

How long you take to recover, and how well you hold strength, are what pull your score down most. Both are workable, and the sooner you start, the faster the number moves.

Next move

Three free changes first. Then, if you want to see what is driving it, a short consult with the team.

01 · What your score means

Your score of 62, in plain words.

A score in this range means a solid baseline with clear room to grow. Higher is better, so the goal is simple: move the number up over the next few months. The plan below shows the fastest way.

Your score is built from your answers. These three did the most to hold it back.

After a hard session or a long week, you are back to normal

You answered"It takes most of the week."

Over the past two years, your weight and body shape have

You answered"Been harder to hold than they used to be."

Two flights of stairs at a good pace leaves you

You answered"Needing a moment at the top."

This reading is built only from your fourteen answers. It is a starting point, not a medical diagnosis, and it does not replace a visit with your own doctor.

Three of your answers line up into one reading.

The work still gets done. What has changed is the room around it. A hard week now takes most of the next one to clear, strength is harder to hold than it was, and two flights of stairs ask for a pause at the top. These feed each other: less muscle means a smaller engine, a smaller engine means slower recovery, and slower recovery means less training, which costs more muscle again.

None of this is unusual after 40, and none of it is broken. Think of a car that still gets up the hill, but in a lower gear than it used to need. The engine works. What has narrowed is the reserve it can call on.

Signs the reserve is holding

A hard week clears by the next morning or two
Strength and body shape hold without a fight
Two flights of stairs barely register
The second half of the day gets as much done as the first

Signs it needs work

One hard effort costs you most of the week
Muscle is harder to hold than it was five years ago
Stairs and hills ask for a pause at the top
Output has quietly dropped over the years

02 · Three free things to lift it

Three changes you can start this Monday.

These come first because they are free, they are what any good plan is built on, and you can start them this week. Each one targets one of the three things holding your score back. They are the first part of the path, and section 04 is the part that measures whether they went far enough.

Two strength sessions a week, covering every major muscle group.

Muscle is what decides how much load you can take and how fast you clear it, and adults lose roughly 3 to 8 percent of it per decade after 30 unless training gives the body a reason to keep it. Two sessions a week is the amount the national activity guidelines set for adults. Push, pull, hinge, squat, carry, and add a little weight when it starts to feel easy.

For holding strength

Three 25-minute walks a week, at a pace where you can talk but not sing.

That pace is the standard test for moderate effort. Aerobic capacity is what two flights of stairs actually measure, and its decline speeds up with every decade after the thirties unless something keeps asking for it. Three walks is a starting point, not the target: the national guidelines put the adult floor at 150 minutes a week, so build toward it rather than stopping here.

For everyday capacity

Wake at the same time every day, weekends included.

Recovery runs on a clock, and a fixed wake time is what sets it. In a study of nearly 61,000 adults wearing activity trackers, how regular their sleep was predicted long-term survival more strongly than how many hours they slept. Bedtime can move. The wake time should not.

For recovery between hard efforts

Give the walking and the wake time two weeks. Give the strength work six, because muscle answers on a slower clock than sleep does. The check below shows whether they have done their job, or whether measurement is what closes the gap.

After a few weeks of doing these consistently

Signs the changes are working

A hard session clears in a day or two, not a week
The same walk at the same pace feels easier
Stairs stop asking for a pause at the top
The weights you started with have started to move up

Signs the changes are not enough

Recovery still takes most of the week
Strength has not moved despite consistent training
Stairs still ask for the same pause
Six weeks in, the work is being done and nothing has shifted

If the left column is true, the base is working, and that is the right foundation to build the rest on. If the right column is true, it points to something underneath that only measurement can settle. Either way, a short consult is where you find out which of the two you are looking at, and how much capacity is actually there.

03 · A story like yours

How someone with a score of 62 turned it around.

The starting point. A man in his early fifties in Phoenix, AZ came in with almost the same reading: a demanding job, still training twice a week, but one hard session now cost him most of the following week, and the weight he could move had been drifting down for two years. His score sat right around the middle.

First, the free steps. He started with the same three changes in section 02: two strength sessions a week, three walks, and a fixed wake time. Within a month the walks were easier and the training was finally consistent.

Then, what the steps could not reach. The recovery time barely moved, so he booked a consult and started where every functional patient here starts: a short first appointment, a full blood panel, and a longer visit a couple of weeks later to read it together. The panel and a body-composition scan measured what he could not read by feel. Several markers had drifted, and he was carrying less muscle than his weight suggested.

The plan that followed. Dr. Khavari kept the free steps, brought the drifted markers back into range, and added coaching on food and training built on the numbers rather than on how he felt. Hands-on work with the physical medicine side of the practice ran alongside it, on the movement that had been quietly shortening his sessions. Over the next few months the recovery time came down, the stairs stopped registering, and his score climbed out of the middle.

The free steps did real work on their own. The panel showed the part he could not reach without measuring it.

04 · If you want to look deeper

How our clinic can help you.

Here is what we do, in plain words, and what each part is for. None start from a quiz.

Foundations, the way everyone starts

Every functional patient here starts the same way, and it runs over two to three weeks: a short first appointment, expansive blood work, then a sixty-minute visit to read the results together, and a supplement plan built from what the panel actually shows rather than from a generic list. You leave with a starting point measured instead of estimated.

Why it fits your resultYour reading is built from how things feel, and feel is the one thing a set of answers cannot settle. This is the step that puts a number under it.

Physical medicine and movement care

The hands-on half of the practice, run by a chiropractic physician and a Doctor of Physical Therapy: joint work, dry needling, muscle release and stretching, cupping, imaging with musculoskeletal ultrasound, and cold laser. It is built around a joint-by-joint view of movement, so the aim is the way the body moves and how quickly it settles after hard work.

Why it fits your resultStiffness getting going, and a pause at the top of two flights of stairs, are questions about movement before they are questions about anything else. This is the part of the practice built for that.

The ninety-day Performance Track

Their ninety-day track for people who want the numbers to lead. Two full blood panels, two one-to-one sessions with Dr. Khavari, two body-composition scans so muscle is measured rather than guessed, two coaching sessions, and text support from a certified wellness coach in between. You do not have to be an athlete for it; their own page says so.

Why it fits your resultStrength that is harder to hold, and a hard session that costs most of the week, are the two things this track is aimed at, and it measures both at the start and again at the end. Always after the first panel, never before it.

Nutrition guiding and supplement planning

A guided plan for how you eat and what you take, built from a micronutrient panel rather than from a shelf. It runs with the coaching side of the practice and gets reviewed as the numbers move, which is the difference between a plan and a list.

Why it fits your resultWeight and body shape that have been harder to hold for two years rarely move on training alone. This is the part that works on the fuel while the training works on the muscle.

None of these start from a quiz. The right next step is a short consult. A TriMotus doctor looks at your answers, runs only what makes sense, and decides what, if anything, fits you. Plenty of people leave with just the free plan and nothing to buy.

A note from your doctor

Trevor, this is common, and one of the more workable results we see. Nothing here is broken. Your reserve has narrowed, and a narrowed reserve can be widened again. Start with the three changes above this week, because they are the foundation everything else is built on. What they cannot tell you is how much capacity is actually there, and that is what a short consult is for, with no pressure either way.

"Our mission at TriMotus is to empower, guide, and educate our patients to a mindset of radical wellness."

The TriMotus team · Phoenix, AZ

05 · The next step

The reading is done. The next step is yours.

Start with the three changes in section 02. They cost nothing and begin the work this week. To find out how much capacity is actually there, the next step is a short consult with the TriMotus team.

Book a 15-minute consult

TriMotus sees patients Monday to Friday in Phoenix, AZ. A clear plan, not a sales pitch.

Founded by Dr. Cameron Khavari, DC · Phoenix, AZ · Physical, functional and naturopathic medicine under one roof · Labs before plans

- The TriMotus team

Your score, the read, and this plan stay in the email this roadmap arrived in. Reply any time to set up your consult.