Weekly Check-Ins Chaz's Weekly Check InsBefore you begin, take a moment to settle in. This check-in isn’t about perfection — it’s about awareness. Take a deep breath in for 5 seconds... Hold for 5... Exhale slowly for 10. Let yourself arrive fully in this moment as you reflect on your week. You're here to learn about yourself, not judge. When you’re ready, type: "I’m ready" below to begin.NameEmailWhat stood out to you most this week — physically, mentally, or emotionally? Was there a moment that made you proud, frustrated, or reflective?Daily Weigh-InsEveryday of the week if possible pleaseMondayTuesdayWednesdayThursdayFridaySaturdaySundayMeasurementsAt least once per monthChestRight Arm2" Above NavelNavel2" Below NavelHipsRight ThighHow many days did you track your food intake and stay within your goal ranges this week?Did you complete all of the workouts this week?Were you able to progress the majority of your lifts in terms of added weight, added reps, bettering your form, or a combination from the week prior?How many days did you achieve your step / movement goal this week?What's one thing you impressed yourself with during the week? Or one positive thing that happened in your life during the week? Doesn't have to be fitness related.What’s one specific thing you’re committed to this week — and why is it important to you right now?How do you feel physically? (pick more than one if needed) Exhausted Somewhat Tired Not Tired, But Not Energized - Decent Steadily Energized Too Much Energy None of the AboveHow sore did you feel the following days after your workouts this week? Extremely sore (too much to handle) Moderately sore (hurts a little to move) A small amount of soreness (barely noticed when I move) No soreness (I could've trained the same muscle group the following day)Rate your sleep for the previous week Terrible / Not at all Rested No the Best / Pretty Tired Pretty Good / No Compaints Amazing / Well RestedRate your hunger level through the previous week (only choose one that averages out the week) Always Starving Somewhat Hungry Pretty Satisfied Very Satisfied Uncomfortable Fullness*Rate your stress levels in your day to day life through the previous week Very High High Moderate Low No StressRate your digestion throughout the previous week as a whole Constipated (no poops) Somewhat Regular (semi-regular poops) Always Regular (consistent poops) Somewhat Bloated Always BloatedIs there anything in particular you struggled with this week that you feel you need a better gameplan for in the future?Do you have anything coming up this week that will hinder you from adhering to your plan? If so, do have a plan to work through it, or would you like my help to gameplan for it?On a scale of 1-5 (1 being completely checked out mentally and 5 being extremely motivated and unstoppable), how do you feel about the upcoming week? Can't use a 3. Feel free to explain if you'd like.If you'd like to upload your monthly progress photos, you may do so here. If this doesn't work, feel free to email them to me seperately.Upload Photos Optional Question: What thought or belief came up most often for you this week — especially in moments of stress or struggle?Optional Question: When things felt hard this week, how did you talk to yourself? If you could rewrite that internal dialogue, what would it sound like?Optional Question: Is there a part of your journey right now where you feel alone or unsure? If so, how can I better support you in that area?Optional Question: When you think about your goals, do they still feel aligned with what you truly want — or do we need to evolve what success feels like now?Anything else you might like to share, please leave it here.Submit Form
