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Any thoughts, breakthroughs, takeaways, or struggles you want to share about the week?

Daily Weigh-Ins

Every day, if possible!

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Measurements

Once per month, please! Remember to measure at widest area.

Right Arm

Chest

2" Above Navel

At Navel

2" Below Navel

Hips

Right Thigh

Right Calf

How many days did you track your food and stay within your calorie and macro ranges?

Did you complete all of the workouts and cardio sessions we agreed to this week? If no, why not?

Mindfulness

Meditation

How many days this week did you meditate for five or more minutes? This can include sitting in silence with your eyes closed (not while doing something else).

Affirmations

How many days this week did you look at yourself in the mirror and repeat at least three positive affirmations related to your goals? (Affirmations may have been given by me or you may have created your own).

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.

Tell me about one thing you impressed yourself with during the week? Or one positive thing that happened in your life this week? Does not have to be fitness related.

Life is like...

If you had to finish the sentence "Life is like..." with this week (and only this week) in mind. What would you say?

Biofeedback

Is there anything in particular you are struggling with that I can better assist you with for the upcoming week?

Commit to a goal for next week. What's one thing you WILL do better? Not try, but WILL. Does not have to be fitness related.

Do you have anything coming up this week that will hinder you from adhering to your current plan? If so, do you have a plan to work through it, or would you like my help to create one? Let me know here.

Anything else you might like to share, please leave it here.

WEEKLY CHECK-IN

khailohwellness@gmail.com • PO BOX 313 MONTPELIER, ID 83254