Client Check-Ins.

Hey Rockstars! This is my new client check-in portal. Come here weekly & fill out the form to stay up to date with your program. Please complete weekly by Friday @ 12 pm Central.

Weekly Check-In

Please update your current weight & waist measurement in the Trainerize app once you finish this form!

Date

YYYY

Full Name

First Name

Last Name

Is there anything you want to bring up with me right off the bat?

Did anything not go as planned this week? Anything you’re super extra proud of and we need to celebrate ASAP? Things that have been on your mind about training/nutrition?

What was your previous week’s weight followed by a comma with this weeks weight?

What part of your menstrual cycle are you in?

If you track it: menstruation, follicular, ovulation, luteal, or just on period or not, or you’re PMSing

On a scale of 1-10, rate your level of compliance with your nutrition plan this week?

REMINDER: “Compliance” means how closely you actually followed your plan, not how well you think you did and you need to take into account the weekends.

If your nutrition compliance was under an 8, explain why.

Were you feeling hungry this week? Was there a particular time of day you felt hungry?

How would you rate your preparation for training? Explain any missed or unfinished workouts.

If applicable

What were your stress levels this week?

1-10

Tell me one fitness win from this week!

Be intentional about this win, not just “I went to the gym”. When did you feel genuinely proud of yourself? How did you show up for yourself that made you feel happy and proud?

How was your training load this week? 1-10

felt easy - extremely heavy and difficult

How would you rate your recovery this week?

Exhausted and sore AF - trained hard and had some expected soreness but recovered within a day or 2 and felt well rested.

What’s something you want to improve on this week? Think about how you showed up this week for your goals… how could you be better this coming week?

Any digestion or stomach problems?

How many days out of week did you hit your water goal?

E.G. 5/7

How many hours of sleep did you get each night? Any sleep habits you want to improve on this week?

What was your goal last week? Did you hit it? Why or why not?

What is your goal this week? What is your game plan to ensure you hit it?

Write this down on a sticky note so you remember it ALL WEEK. Take a picture of it and post it in our group-chat.

Is there anything in your schedule we need to work around this week?

Is there anything I can do to support you as your coach this week?