Weekly Check-In & Progress Tracking | Optimize Your Fitness

Basic Information

First Name *

Last Name *

Phone *

Wins of The Week

What's one positive win or success you celebrated this week related to your health and fitness? (No matter how small!)

If there was one thing you found challenging this week, what was it, and what's one simple step you can take next week to handle it differently?

Body Measurements

What's your current morning body weight (in pounds)?

Waist Measurment In Inches

Hip Measurment In Inches

Please upload your recent progress photos (front, back, and side views).

Training Performance

How did your strength progress this week?

How would you rate your overall desire and motivation to train this week?

How would you describe your energy during workouts and in your daily life this past week?

Poor

Fair

Good

Excellent

Any pain, discomfort, or injury concerns this week?

Cardio & Activity

What was your total cardio time this week (in minutes)?

How many cardio sessions did you complete outside of our scheduled training?

What type of cardio did you perform?

How many additional training sessions did you do outside of our scheduled time?

What did you do in your additional training sessions?

What was your average daily step count this week?

Nutrition

How well did your eating and drinking habits support your goals this week?

Poor

Fair

Good

Excellent

How consistent were you with your nutrition plan this week?

Did you have any untracked or off-plan meals this week? If so, what and why?

How well-managed were your hunger levels this week?

Recovery & Sleep

How would you rate your sleep over the last week?

Poor

Fair

Good

Excellent

How often did you feel refreshed and energized upon waking?

How balanced were your mood and stress levels this past week?

How would you describe your overall mood and stress levels this past week?

Happy & motivated

Generally good

A little stressed

Feeling overwhelmed

Goals & Coach Support

What is one specific goal you're excited to focus on for yourself between now and our next check-in?

What can I do to best support you in the week ahead, or do you have any questions for me?

Any additional notes or observations from this week?