Foundation Session · Pre-Work

Three exercises before we meet.

A little reflection ahead of our foundation session — nothing heavy. Three short exercises that help me get to know how you're wired, what matters to you, and where you are right now. Set aside about an hour total. Do them in any order that works for you.

~1 hour total · Complete before your foundation session

VIA Character Strengths

~15 minutes

Discover your natural character strengths. This is a free, research-backed survey created by leading positive psychologists — over 20 million people have taken it. You'll answer about 96 short questions and get a ranked list of your 24 character strengths, with your most core strengths at the top.

Bring your top five strengths to our session.

You'll need to create a free account on the VIA site to save your results. Save or print your rank-ordered list when you're done.

Take the VIA Survey

Values Assessment

~10 minutes

A guided reflection to help you uncover the five to ten values that quietly shape every decision you make — the roots beneath your energy, focus, and purpose.

You'll download a branded PDF with your top values when you're finished.

Start Your Values Assessment

Vitality Wheel

~5 minutes

A snapshot of your life across ten dimensions of health, purpose, and connection — designed to reveal where you're thriving, where you're depleted, and where the smallest change could bring you back into balance. You'll rate Rest & Sleep, Nourishment, Movement, Career & Purpose, Money, Relationships, Personal Growth, Love & Connection, Fun & Recreation, and Spirituality & Faith — as they are today, not as you wish they were.

Download your PDF results at the end and bring them to our session.

Take the Vitality Wheel

A note before you begin: There are no right answers here. Just be honest with yourself — even the answers that surprise you (especially the ones that surprise you) are exactly what we'll build our work around. Bring your results, or just your reflections, to our next session.

Looking forward to our session.

This pre-work isn't busywork — it's how we make our time together count. Everything you discover here becomes a starting point for our foundation session and the coaching plan we build.

If any of the exercises bring up questions, feelings, or things you want to remember, jot them down. We'll talk about all of it.

— Julie Rush

Functional Medicine Certified Health Coach