-The purpose of this weekly check in is to keep you accountable for your goals outside of your P

more detail you can give me the better. By accounting for every external factor outwith PT we
data, when you stop progressing we can then look at the data and have a more accurate idea o
continue to progress (in most cases we only want to change 1 factor to continue progress, get a
little as possible).
With this check in, I dont mind if you leave it to the day of to fill it in, HOWEVER, don't make th
order for me to best gauge what's going on I need the information to be accurate and that way
game when it comes to making the change to continue progress. This process is optional but yo
much faster and will be of lots more benefit to you. Ideally, you fill in as you go each day, we w
to show you exactly how specific i would like you to be.
own a FitBit, wear it to sleep to track sleep amount, deep sleep and resting heartrate. If you do
note of when you go to bed to sleep and when you wake up for an estimate and rate your qual
10. FitBit will also be used for step count, if you dont have one download an app on your phone
general comments for an overall analysis of how the week has went as a whole. Any
comments/concerns/issues/queries just leave in 'other comments' section'. Food diary is one d
your choosing, does not matter to me which one. The use of tracking of calories on my Fitness
to inviduals in person.
 goals outside of your PT with me. The
l factor outwith PT we can collect lots of
a more accurate idea of what to change to
continue progress, get as much out of as
-
WEVER, don't make the information up. In
accurate and that way it's not a guessing
ocess is optional but you will progress
you go each day, we will discuss in person
- If you
ting heartrate. If you dont have one, take
mate and rate your quality of sleep from 1-
d an app on your phone (I use 'steps').
- The top table is
a whole. Any
on'. Food diary is one day of the week of
calories on my Fitness Pal will be discussed
 Goals Measurements Week 1
Calorie
(daily) 2280 daily Arm

Calorie 15,960 Chest

(weekly)
Water
goal (L) 3-4L Waist

7.5k weekly
Steps average Hips

Sleep 7-8 hours Bum

Leg
Week 4 Week 8 Week 12
 Monday Tuesday Wednesday

Workout 4 to per week

Cardio 2x45 mins weekly

Classes

P- 180 F-55 C- 280

Meal Macros Calories
P- 30
Protein yoghurt, 2 porridge oat
1 F- 5 bars, 1 banana
C- 60
P- 40
130g chicken/turkey, 2 wraps,
2 F- 10 light mayo, veg, squares bar
C- 80
P- 45
3 130g chicken/5% mince, 115g
F- 10 uncooked pasta/noodles, veg
C- 90
P- 30
3 chicken sausages, 1 bagel, 20g
4 F- 25 peanut butter
C- 50
P- 35
Protein shake, 1 square dark
5 F- 5 chocolate
C-
P-
6 F-
C-
 Thursday Friday Saturday Sunday

4 to per week

x45 mins weekly

Meal Macros Calories

P-
1 F-
C-
P-
2 F-
C-
P-
3 F-
C-
P-
4 F-
C-
P-
5 F-
C-
P-
6 F-
C-
 Che
Energy levels

Appetite

Stress (mental, emotional

etc)

Digestive issues

Where are you at in your

menstruation cycle? Eg
due in 2 weeks

Are there any social

occasions coming up this
week?

3 weekly wins and 3

improvements you can
make for next week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

 Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30 mins HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
 5
F-
P-
Snacks C-
F-

Liquid cals
around workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!
#DIV/0!

#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks

Are there any social

occasions coming up
this week?

3 weekly wins and 3

improvements you can
make for next week

Other comments?

Monday

Bodyweight E.g. 70kg

 Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30 mins
HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
 P-
5 C-
F-
P-
Snacks C-
F-
Liquid cals
around workout
 Check In

Tuesday Wednesday Thursday

Food Liquid
Friday Saturday Sunday

#DIV/0!
#DIV/0!

#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks

Are there any social

occasions coming up
this week?

3 weekly wins and 3

improvements you
can make for next
week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

 Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30 mins
HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
 5
F-
P-
Snacks C-
F-
Liquid cals
around workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!
#DIV/0!

#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?
3 weekly wins and 3
improvements you
can make for next
week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

 Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30 mins HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
 P-
5 C-
F-
P-
Snacks C-
F-
Liquid cals
around
workout
 Check In

Tuesday Wednesday Thursday

Food Liquid
Friday Saturday Sunday

#DIV/0!
#DIV/0!

#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks

Are there any social

occasions coming up
this week?

3 weekly wins and 3

improvements you can
make for next week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

 Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30 mins
HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
 5
F-
P-
Snacks C-
F-
Liquid cals
around
workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!
#DIV/0!

#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?
3 weekly wins and 3
improvements you
can make for next
week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30 mins HIIT

E.g. spin and

Classes completed pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
F-
P-
Snacks
 Snacks C-
F-
Liquid cals
around workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?

3 weekly wins and 3

improvements you can
make for next week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
E.g. 30 mins
Cardio HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
F-
P-
Snacks
 Snacks C-
F-
Liquid cals
around
workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?
3 weekly wins and 3
improvements you can
make for next week

Other comments?

Monday

Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent workout

Workout completed

Cardio E.g. 30 mins HIIT

Classes completed E.g. spin and pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
F-
P-
Snacks
 Snacks C-
F-
Liquid cals around
workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?

3 weekly wins and 3

improvements you can
make for next week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
E.g. 30 mins
Cardio HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
F-
P-
Snacks
 Snacks C-
F-

Liquid cals
around workout
 Check In

Tuesday Wednesday Thursday Friday

Food Liquid
Saturday Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?
3 weekly wins and 3
improvements you
can make for next
week

Other comments?

Monday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
E.g. 30 mins
Cardio HIIT

Classes completed E.g. spin and

pump

Time Meal number Macro

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
F-
P-
Snacks
 Snacks C-
F-
Liquid cals
around
workout
 Check In

Tuesday Wednesday Thursday

Food Liquid
Friday Saturday Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!
 Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?
3 weekly wins and 3
improvements you
can make for next
week

Other comments?

Monday Tuesday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

Amount of sleep E.g. 8 hours

Deep sleep E.g. 2 hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500
Resting Heartrate E.g. 60
E.g. sent
Workout workout
completed
Cardio E.g. 30 mins
HIIT
E.g. spin and
Classes completed
pump

Time Meal number Macro Food

P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
F-
P-
Snacks C-
F-
Liquid cals
around
workout
 Check In

Wednesday Thursday Friday Saturday

Liquid
Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!
 C
Energy levels

Appetite

Stress (mental,
emotional etc)

Digestive issues

Where are you at in

your menstruation
cycle? Eg due in 2
weeks
Are there any social
occasions coming up
this week?

3 weekly wins and 3

improvements you can
make for next week

Other comments?

Monday Tuesday
Bodyweight E.g. 70kg

Water goal hit E.g. yes

Steps E.g. 10,000

 E.g. 8
Amount of sleep
hours
E.g. 2
Deep sleep hours

Cal weekly total E.g. 12,500

Highest Cal day E.g. 1500

Lowest Calday E.g. 1500

Resting Heartrate E.g. 60

E.g. sent
Workout workout
completed
Cardio E.g. 30
mins HIIT
E.g. spin
Classes completed
and pump

Time Meal Macro Food

number
P-
1 C-
F-
P-
2 C-
F-
P-
3 C-
F-
P-
4 C-
F-
P-
5 C-
 5
F-
P-
Snacks C-
F-
Liquid cals
around
workout
 Check In

Wednesday Thursday Friday Saturday

Liquid
Sunday

#DIV/0!

#DIV/0!
#DIV/0!

#DIV/0!