Weekly Check-in

SELECT COACH

Please Select Your Coach

LIFESTYLE QUESTIONS

This past week, did you follow a regular work/life schedule this week (Awake during the day, sleep at night)?

Yes

How would you rate your average activity level [combined work and non-work] this past week?

Avg Activity Level

1
LOW
mostly
sedentary 3
MODERATE
light activity
i.e. walking 5
HIGH
heavy labor
very active

How would you rate your average stress level this past week?

Stress Level

1
Very Low 3
Average 5
Very High

What your main sources of stress this week?

SLEEP

On average, how many hours did you invest in sleep each night?

How many days did you wake before 6am?

How many days did you stay up past 11pm?

On average, how long do you think it took you to fall asleep each night?

Did you regularly wake up in the middle of the night?

You woke most days feeling?

Morning Heart Rate
(Enter "NA" if you didn't track)

DIET/NUTRITION QUESTIONS

What is your current weight?
(Enter 'NA' if not applicable)

Did you hit at least 90% of your macros and nutrition goals everyday this week?

How would describe your appetite this past week?

Appetite

1
HUNGRY
Felt hungry
a lot! 3
AVERAGE
No problems 5
FULL
Struggled to
finish meals

How would you rate your Nutrition this past week?

Overall Nutrition

1
POOR 3
AVERAGE 5
EXCELLENT

How much ALCOHOL did you consume this past week?

On average, how much CAFFEINE/day did you consume this past week?
(6oz Coffee = 85mg | 8.4oz Redbull = 125mg | 16oz Bang/Reign Energy Drink = 300mg)

On average, how much WATER/day did you consume this past week?
(1 gal = 128oz | 1/2 gal = 64oz | 1 pint = 16oz | 1 cup = 8oz)

WORKOUTS/STEPS/CARDIO

Did you complete all your workouts this week?

Where you at least 90% compliant adhering to your prescribed SETS, REPS, REST PERIODS, and TEMPOS of the workouts you completed?

How enjoyable do you find your current program/workouts?

Workout Enjoyability

1
HATE IT! 3
NEUTRAL 5
LOVE IT!

How would you rate the difficulty of the workouts you completed?

Workout Difficulty

1
TOO EASY
plenty left 3
AVERAGE
just right 5
HARD
struggled

This past week, how would you rate your average motivation/energy levels during your workouts?

Motivation/Energy Levels

1
Very Low 3
Average 5
Very High

Did you complete at least 90% of your daily steps and LISS (Low-Intensity Steady State) cardio goals?

Did you feel nauseous during any of your workouts?

Is there anything you would like to change about your workouts?

MEASUREMENTS

Does your coach want you to enter any body measurements?

How to measure your GAINZ!

BIOMARKERS

Did you experience any digestion issues?

Examples:

Acid Reflux/Heartburn
Halitosis/Bad Breath
Upset Stomach/Diarrhea
Urgent Bowel Movement [post meal]
Abdominal Bloating, Pain, Cramps, or Gas
Hungry Shortly After Meals
Constipation/Hard Bowel Movements
Vomiting/Nausea

Did you experience any of the following post-workout biomarkers...

Non-specific Soreness [i.e. Joint Pain, Non-muscle Soreness, Etc.]?
Excessive local muscle soreness (3+ days)?
Hard time focusing during the day?
Loss of appetite?
Irritability/Mood Swings?

Did you experience any of the following during your workouts...

Loss of 'pump' during an exercise?
Performance decline later in the workouts?
Weight feeling heavier than it should?

GOALS & FEEDBACK

Do you feel like this past week's workouts helped you make progress towards accomplishing your goals?

What did you struggle with the most this past week?

What can you do better/need coaching on?

Additional comments or questions?

ALMOST DONE...!

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