welcome to your weekly check-in! Name * First Name Last Name Training * Time spent strength training this week Cardio * Time spent on cardio this week- walking, jogging, any cardio machines used in gym Nutrition Compliance * On a scale of 1% to 100% what was your weekly average compliance to your macros? Energy- Daily * On average, how would you rate your energy levels for the week on a scale of 1-5 throughout the day? 5 being "lots of energy" able to complete all workouts, work, daily activities without feeling burnt-out or mental/emotional/physical fatigue. 1 being "depleted" you can't get out of bed, feel over stimulated, irritated, craving sugary & greasy foods. 1 2 3 4 5 Energy- Training * On a scale of 1-5 how would you rate your energy during training sessions? 1 2 3 4 5 Elaborate on energy if desired Wellness * Please elaborate on: how hydrated you've been this week, if you have experiences and issues with digestion, bloating, issues with food, appetite/hunger, sleep quality & quantity, and mental/emotional changes or notes. Challenges * Tell me about something(s) that you have struggled with this week. Wins * Tell me about an area(s) in which you feel like you progressed this week or a moment you felt proud of yourself. Mindfulness * Did you engage in any relaxing/meditative practices this week? Anything that you like to center yourself and find peace throughout the day. What day this week did you feel the best and why? * Recovery * How are you recovering? Do you notice any red flags, lingering soreness, injuries, lack of appetite, excess stress, inability to sleep, abnormal symptoms, excess fatigue, headaches or faintness, hormonal changes, etc? What are you grateful for? Plan of Attack * If you noticed an area where you fell short this week or weren't on top of your daily rituals, what will you do to improve next week? What is one personal goal you are setting between now and next check in? Anything else you want me to know? Thank you!
