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 *

Are there additional measurments you would like to track? *

Yes

Additional measurments in Inches

Neck
Chest
Left Bicep
Right Bicep
Left Thigh
Right Thigh
Left Calve
Right Calve

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

Cardio & Activity

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

How many cardio sessions did you complete? *

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? *

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? *

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? *