WEEKLY CHECK-IN
Email
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Phone
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Full Name
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What’s the best thing that happened to you since your last check-in due to being on this journey to improved health and wellness? What non scale victories did you notice in the past week?
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Rate your accuracy in measuring how much you were eating and how well you were sticking to the Program the past week *BE HONEST*
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Less than 5 (Poor) - did not measure most of my food at all
5-6 (Needs work) - eyeball estimated most of my food
7-8 (Good) - Measured ALMOST every single piece of food I put in my mouth using a scale and wrote it down
9-10 (Excellent) - Measured every single piece of food I put in my mouth using a scale to the last 0.1 gram and wrote it down
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On a scale of 1-10 with 1 being "poor", 5 being "needs work" and 10 being "excellent". How would you rate your performance this week:
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1. Preperation
2. Single Ingredient Food
3. Hydration
4. Exercise Quality
5. Going to Bed on Time
6. Work Stress
7. Home Stress
Things I struggled with this past week are....
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Things I did well this past week are...
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Things I would like to work on improving this upcoming week are...
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What needs to change this week so you can make progress on the area you'd like to focus on?
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So you remain true to the program... what if anything would you like to add ON TOP of your PFT training routine for the upcoming week?
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Anything extra you would like to add or continue in your Daily To Do list?
NO OTHER HABITS - I will continue focusing on my main fitness & nutrition habits for now
Go to Bed on Time
Walk/Get in More Steps
Meal Preparation / Weekly Planning
Drink more water
Is there anything more I can do to be a better coach for you? What can I do to help you be more successful with your journey? If you were me helping you, what’s one thing you would do differently (if anything)?
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Are you remembering to take ALL your supplements regularly?
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Yes!
Trying to - if I remember
No - but I would like to try some supplements to help me get better results
No - I am not on supplements at this time
Which of the following you have struggled with in the past?
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From time to time you get sudden food cravings or indulge in stress eating.
You’ve had trouble meal prepping or eating healthy for every single meal of the day.
Some days you struggle getting motivated to workout.
You get really sore or burnt out after working out which can discourage you from going back.
Excess stress or lack of quality sleep are keeping you from feeling your best.
You have been dealing with bloating, retaining water weight, or are worried about your internal digestive health.
You have an event coming up soon that you want to look your best for.
You are struggling with plateaus. You gain weight easily when eating carbs. And regain weight easily after a dieting period.
You want to increase muscle tone and lose fat but often struggle staying focused and seeing things through.
Anything else you'd like your coach to know about this past week? Any other notes, comments, questions or concerns?
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