Name
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First Name
Last Name
Email
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First off, what was your biggest win in the last week? (It can be a new workout PR, hitting your macros every day, fitting into a pair of jeans or even something in your job/ business!)
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Is there anything you want to discuss right off the bat in this check in?
Leave blank if no
Did you lose, gain or maintain bodyweight over the last 30 days??
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Lost weight.
Maintained weight.
Gained weight.
How many hours per night would you say you slept this past month?
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Did you stick to a night time routine before bed?
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This is 30 - 60 minutes of intentional "wind down" time, that allows you to go to sleep faster & stay asleep.
Ex. (Chamomile tea & stretch before bed)
Ex. (No blue light exposure 60min before bed)
Ex. (Meditation & Breath work)
What was your average daily step count for the past 30 days?
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What best describes your level of stress over the last month?
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Did you adhere to a morning routine before diving into your day?
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Rank your eating over the past 30 days?
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Extremely clean (cooked most/all meals, matched with calorie needs)
Pretty clean (cooked 50% or so of meals & adhered to calorie goals 50% or so as well.
Not great (cooked less than 25% of my meals, paid no attention to portions or calorie goals)
Terrible. (Cooked none of my meals, all takeout, snacks, etc)
How many days were you able to hit your calorie + macro goals last month?
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How are you feeling about foods right now ?
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How's your digestion been this week?
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How many ounces of water would you say you got in, on average; last month?
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Did you hit all your workouts this week?
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How are you feeling during training sessions?
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What goal are you looking to accomplish in November?
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Short term goals are the driving forces behind transformational change. If you can accomplish your 7 day goal , every other week for 52 weeks, it'll change your life.
This can be a health / fitness goal (I'm aiming to drop 1lb of fat & get to 200lbs on bench press this week.
And / Or wealth / career goal (We're x amount away from our goal as a company so my focus will be on getting us over the hump)
And / Or relationships (I'm aiming to take my significant other out on a nice date this weekend. Or I'm going to have separate one on one time with each of my kids this weekend.)
