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Client Log In
Please fill this out every Friday.
If you miss the Friday deadline, don't worry!
Get it in by Monday and we will review and return feedback. xo
EMAIL
First & Last Name
Step 1: REVIEW this past week.: Boldly & Confidently state your 3-5 BIGGEST wins from this week & then take a moment to celebrate them. (Do a little dance maybe) *Focus on the gain - not the gap.*
How was your energy level this week? (1 being low, 5 being high)
How was your hunger throughout the week?
Decreased
Increased
About the same
Number of alcoholic drinks
Overall, how was your nutrition? (1 being the lowest vibe, 5 being the highest vibe, not necessarily 'perfect') *
1
2
3
4
5
If not a 5, why not? And what can you do to get to a 5? Be specific.
What was your average hours of sleep?
How was your sleep quality?
Good
Bad
In between
How was your mindset? (1 being the lowest vibe, 5 being the highest vibe, most moments of peace & presence)
1
2
3
4
5
If not a 5, why not? And what can you do to get to a 5? Be specific.
Did you do all your scheduled workouts? If no, why not? What can you do next week to ensure you get all of your workouts in? Be specific.
How was your recovery between workouts? Soreness?
Are there any exercises in your program that you don't feel fully competent doing?
Would you like your coach to reach out to you to assess your form when completing certain exercises?
Refer to your BIG 3 Goals for this week. What worked? What didn't?
What will you keep, improve, start, or stop doing?
List 3 goals or objectives that will advance your goals next week.
Step 4: SELF-CARE PLANNER: This section is completely optional. We won't give you feedback on it unless you ask. You can use it to brainstorm below, then schedule your self-care for next week and send this form to yourself.
SLEEP (eg. Go to sleep by 10:15 Sunday-Thursday)
FOOD (eg. Spend 30 minutes planning meals on Sat.)
MOVEMENT (eg. train Sunday Tuesday & Wednesday, yoga class Monday & Friday)
CONNECTION (eg. Plan a date night or family movie night.)
RELAXATION (eg. Candlelit bath & go to bed early on Wednesday)
Are you holding yourself radically responsible by completing your weekly and monthly commitments in this program?
Yes
No
Weekly & Monthly Commitment
Tell me something that happened to you this week! (For example "I got a dog named Shirley!")
Anything else you want to share? What do you need help with or what questions do you have?
Submit
Thanks! We’ll contact you shortly.
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