APPENDIX: TRACKING FORMS & TEMPLATES
Appendix G
Weekly Check-In Form
Nutrition adherence this week (1–10): _______
Complete every Sunday evening. Honest self-assessment produces better outcomes than optimistic distortion.
Week #: _______ Date: _____________ to _____________
METRICS
| Metric | This week | Last week | 4-week avg | Change |
|---|---|---|---|---|
| 7-day average weight (kg) | ||||
| Waist circumference (cm) | ||||
| Average daily steps | ||||
| Training sessions completed | ||||
| Average daily protein (g) | ||||
| Average daily calories (kcal) | ||||
| Average sleep duration (hrs) | ||||
| Average sleep quality (1–10) | ||||
| Average energy level (1–10) |
ADHERENCE REVIEW
Training adherence this week (1–10): _______ Sleep adherence this week (1–10): _______ Overall consistency score (1–10): _______
WHAT WORKED WELL THIS WEEK:
WHAT DIDN'T WORK / WHAT I STRUGGLED WITH:
ROOT CAUSE ANALYSIS (for any missed targets — be specific, not generic)
ADJUSTMENTS FOR NEXT WEEK:
| Area | This week | Next week adjustment |
|---|---|---|
| Calorie target | ||
| Protein target | ||
| Training schedule | ||
| Sleep target | ||
| Step target | ||
| Other |
MINDSET CHECK-IN
On a scale of 1–10, rate your:
- Confidence in the process: _______
- Patience with the timeline: _______
- Motivation (intrinsic): _______
- Stress level (external): _______
One thing I'm proud of this week:
One thing I'm committed to improving next week: