Full Name *

Email *

Did you upload your body weight & progress photos into the app? If the answer is no, please do this ASAP so I can complete your check-in. *

Yes

Let’s celebrate a win from the week! This can be: A physical non-scale win (e.g., clothes fitting better, gym PR). A mental win (e.g., mindset shift, improved mood or focus). A personal/professional achievement (e.g., work milestone, relationship win). *

On a scale of 1-10, how closely did you follow your nutrition plan this week? (1 = Did not follow at all, 10 = Followed perfectly) If you do not have a nutrition plan from us, please skip this question.

If you ate outside of the nutrition plan, what foods did you consume? (Skip if not applicable.)

Have you consumed any alcohol lately? If yes, how much and what type? (Skip if not applicable.)

On a scale of 1-10, how have your hunger levels been this week? (1 = Not hungry at all, 10 = Super hungry) If you noticed hunger, please include the time(s) of day it occurred. (Skip if not applicable.)

How has your digestion been this week? Any bloat, stomach pains, or bathroom issues? If yes, were there any new foods or dietary changes?

Have you been staying hydrated this week? Roughly how much water are you drinking daily? *

On a scale of 1-10, how were your energy levels this week? (1 = Very low energy, 10 = Super energized) Were there specific times you felt fatigued or more energized? *

How well have you adhered to your training program this week? If sessions were missed, what was the reason? (Skip if not applicable.)

Grade your training quality this week. (Provide any details you’d like to share.) Things to consider: How your strength levels felt (e.g., hitting PRs, feeling fatigued), how your form has been during exercises, whether you’ve been able to complete all sets/reps as planned, any noticeable improvements (e.g., increased endurance, better mind-muscle connection), and any challenges faced (e.g., difficulty focusing, joint pain, or discomfort).

How well have you adhered to your cardio program this week? If sessions were missed, what was the reason?

Have you been enjoying your workouts and nutrition this week? If not, what would make them more enjoyable? *

How has your sleep been this week? Roughly how many hours of sleep are you getting per night? *

On a scale of 1-10, how would you rate your stress levels this week? (1 = Low stress, 10 = High stress) If you’ve been stressed, what has been the root cause? How have you managed it? *

How are you feeling about everything overall? (The direction of your program, compliance, progress, mental state, motivation, etc.) *

What is one personal goal you’re setting for yourself between now and your next check-in? *

Is there anything I can do as your coach to serve you better? *

Is there anything else you’d like me to know? (Future travel/events, time of month, new challenges, etc.) *