The Personalized Exercise Toolkit V2.0

The truth is, the "perfect" workout is different for everyone. But until now, finding your personal prescription required expensive coaches and clinical tests.

This toolkit changes that.

I've bundled together the spreadsheets, guides, and AI prompts that turn the science of personalized exercise into a practical, step-by-step system you can use yourself. This is not just information; these are the tools to find what actually works for your body.

Inside This Toolkit, You Will Get:

• A step-by-step Quick Start Guide that walks you through from pre-exercise participation screening to generating AI prompts to optimize your routine.
• A Spreadsheet to Calculate Your True Fitness Level: Guide yourself through simple field tests to discover your current cardiorespiratory fitness (CRF), a key marker for longevity.
• A detailed description of HIIT (high-intensity interval training) and how to pace yourself using the OMNI scale of the Rate of Perceived Exertion (RPE).
• The "N-of-1 Playground" Trackers: Two Excel files, pre-configured for you to run your first own self-experiments, using either Blood Pressure (BP) or Pulse Wave Velocity (PWV) as your key biomarker.
• An Expert's Guide to AI: A PDF with some tested, "hallucination-resistant" prompt templates. Learn how to use AI as your personal research assistant to refine your routine and deconstruct the latest science.
• Evidence-Based Decision Aids: A set of PDF charts based on the latest ACSM guidelines, covering pre-exercise safety screening and specific recommendations for targeting vascular age.

Stop guessing. Start measuring. This toolkit gives you everything you need to find the Minimum Viable Health Habits that will truly make you biologically younger.