Health and performance assessment As the week comes to a close - lets review our progress! Name * First Name Last Name Email * How would you rate your physical performance this week? Powerful, strong, consistent in training, on top of my diet Mixed performance, a few ups & downs Struggling physically: lacked energy, missed targets Need serious help Have you updated your metrics (steps, stats, progress pics, etc.)? Yes – They are up to date No – I have forgotten, will do now Weren’t due on my calendar this week How many times did you train this week? 1 2 3 4 5 6 7 8 9 10 How many times were you scheduled to train this week? 1 2 3 4 5 6 7 8 9 10 How would you rate your motivation to train this week? (1 = Low, 10 = Dialled in) 1 2 3 4 5 6 7 8 9 10 How would you rate your motivation to follow your diet this week? (1 = Low, 10 = Eating perfectly) 1 2 3 4 5 6 7 8 9 10 How would you rate your stress levels this week? (1 = Extremely stressed, 10 = No stress at all) 1 2 3 4 5 6 7 8 9 10 How emotional do you feel you’ve been this week? (1 = Emotionless, 10 = All over the place) 1 2 3 4 5 6 7 8 9 10 What is the best emotion/feeling to describe how you’re feeling based on this week's schedule? How would you rate your energy levels this week? (1 = Exhausted, 10 = Full of energy) 1 2 3 4 5 6 7 8 9 10 What is the best emotion/feeling to describe how you’re feeling based on this week's schedule? How would you rate your energy levels this week? (1 = Exhausted, 10 = Full of energy) 1 2 3 4 5 6 7 8 9 10 How was your sleep this week? (1 = Terrible, 10 = Like a baby) 1 2 3 4 5 6 7 8 9 10 How many hours did you sleep this week in total? 40 hours or less (avg. 5 hours/day or less) 40–50 hours (avg. 5–7 hours/day) 50–60 hours (avg. 7–8.5 hours/day) 60+ hours (avg. 8.5+ hours/day) How was your recovery between sessions? Great – Felt fresh and ready for each session Average – Some lingering DOMS/fatigue Poor – Always sore or drained What has been your biggest challenge this week? (this can be anything, personal or professional etc.) What has been your biggest win/accomplishment this week? (this can be anything, personal or professional etc.) What’s one key area of your training/performance you want to improve next week? Do you have any questions about your nutrition? Do you have any questions about your training? Do you need anything changed, adjusted or clarified in your current training plan? Thank you!