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Dietary Adherence

Tell me more of what's been going on with your dietary adherence?

Please provide your calorie and protein intake for the week below.

Friday (last week)

Required if you send your check-in on Thursday's

Saturday (last weekend)

Sunday (last weekend)

Monday

Tuesday

Wednesday

Thursday

Friday

Leave blank if you send in check-ins on Thursday's

On average, how many servings of fruit and veggies are you consuming each day?

On average, how much fiber are you consuming each day?

On average, how much liquid (including everything except alcohol) are you consuming each day?

How many times did you eat out last week?

How much alcohol (if any) did you consume last week?

Do you feel in control of your food choices? Why or why not?

Are you finding you can stop eating when you feel physically full versus mentally full?

Did you use any of your calorie reserve last week?

Your calorie reserve is like a calorie savings account set aside for you for the week and is there IF you need it

If you answered yes above, how did it go?

Habits and Goals

What's one thing you feel you can work on with your nutrition this coming week?

Do you feel like your habits are improving? Why or Why not?

What are 1-3 habits you want to work on for next week?

Note that they can be the same as your previous week

What's something that you did well this past week that you're proud of and can celebrate?

Biofeedback

Where are you at in your menstrual cycle?

How have your bowel movements been?

On a scale of 1 to 10 (1 being poor and 10 being good), how well have you been sleeping?

Why did you give yourself this rating? What's something you can work on to get more sleep?

On average, how many hours of sleep are you getting each night?

On a scale of 1 to 10 (1 being the lowest and 10 being the highest), what would you rate your stress levels at this past couple of weeks?

Why did you give yourself this rating? What's something you can do this week do reduce that rating?

Body Composition

What's one thing that your body has done for you recently that you can celebrate?

I.e. walking up the stairs without gasping for air, improvement in mobility, falling asleep quicker, doing a full pushup, back pain is gone, playing with the kids more etc.

Do you have any non-scale related victories to share this week?

Have you received any compliments? Noticed your clothes fitting better? Other positive feedback that has nothing to do with the number on the scale?

If so, that's great! Tell me more?

What was your lowest weigh in for the week?

Note that weekly weigh-ins are not required nor encouraged until your monthly check-in

Final Thoughts

What is a positive quote or affirmation that can help shape your week ahead?

Use this quote to set the tone for your new week ahead

Is there anything I can do to support you better next week?

Do you have any questions or concerns? Please feel free to provide any general comments not covered thus far. Any positive or negative feedback is always welcome

Optional

Did you book your monthly coaching call? If not, when did you want to schedule your call this month?

Note that these calls are optional and will be in lieu of a check-in that week.

Is Your Check In Due? Great! Please complete all the fields below!