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A-TEAM HEALTH & FITNESS

Weekly Online Fitness Check-in

Full name

First Name

Last Name

On a scale of 0% - 100%, how on target were you with our plan this week?

Remember, our goal is to put 100% effort in, to get 100% of the results. If you did NOT finish something at 100%, explain why below.

What was your nutrition goals for this week and did you hit those goals?

N/A if you didn’t have goals set.

Current weight

If you aren't weighing yourself, describe how your clothes fit and if you noticed any particular cravings this week. If you are weighing, try to weigh in the morning and weigh yourself around the same time.

What was your overall stress level this week? Add anything in here that you think contributed to stress, which can trigger cortisol, water retention, fat loss stalling, and/or muscle growth stalling.

Females, please indicate if it’s the week of your menstrual cycle and/or if your cycle has been irregular.

Describe your energy levels this week.

Do you feel energized throughout the day or groggy at certain times? Is your energy consistent or does it fluctuate throughout the day?

What was your sleep quality / duration like this week?

Remember, the goal is 8 hours of sleep. Your body grows when you sleep, so if you’re not sleeping optimally, you’re not growing new muscle tissue of burning fat optimally.

How much water did you drink per day (on average)?

Is there anything else you'd like to share about your experience this week?

What is your goal for next week and why is it your goal?