Progress Check In | Robbie Frame Fitness

MONTHLY PROGRESS CHECK IN

At the end of each month you should 'check in' with me by filling out this form and submitting your progress photos. In the 'PROGRESS' tab I want you to submit your stats (body weight, measurements, etc.) however in this form I want you to tell me how you are progressing through your program beyond 'the numbers'. Please provide as much detail as possible in your answers. The more information I have at my disposal the more informed my coaching recommendations will be. At the end of this form you can submit your progress photo's.

Name: *

First

Last

e-Mail Address: *

Date://

What program are you currently doing? *

How have you found your program so far? *

What are your general feelings about your experience so far? What have you enjoyed? What have you not enjoyed?

How would you rate your dietary compliance out of 5?

1 = BAD: you struggled to stay on track throughout the entire month. You did not track your food intake on MyFitnessPal (MFP) You did no meal prep.
2 = POOR: you were inconsistent or did not track your food intake on MFP and struggled to consistently eat within the recommended meal plans. You struggled to meal prep.
3 = AVERAGE: you tracked your food intake some days and would hit within a 250kcal range of your target calories most days of the week. You were inconsistent with meal prep.
4 = GOOD: you tracked your food intake on MFP and consistently hit within a 10-15g range of each macro target. You did meal prep and stuck to the plan most of the time.
5 = EXCELLENT: you tracked your food intake on MFP and consistently hit within a 5-10g range of each macro target. You did meal prep and stuck to the plan practically every single day.

If you struggled with your dietary compliance explain why:

What has been your 'Biggest Challenge'? *

In this section write down your biggest challenge(s) over the past few weeks. What did you struggle with? It could relate to your training program, your nutrition or lifestyle.

What has been your 'Biggest Win'? *

In this section identify and acknowledge your biggest achievements over the past few weeks. It could be related to any facet of your program (training, nutrition or lifestyle).

Behaviour Goal: What behaviour(s) did you commit to improving on last month? How did you go? *

In this section write down what behaviours or processes you made a commitment to improve on last month. Did you improve? Did you fall short? If you struggled explain what happened.

Behaviour Goal: What is something that you could improve on? *

In this section you should write down the behaviours or processes that you will improve on over the next month to help fast-track your results.

Training Goal: What are your training goals for the next month? *

In this section you should write down your training goals for the next month. These should be S.M.A.R.T. goals that focus on your performance in the gym.

Is there anything else I can do to help you? *

PROGRESS PHOTO'S:

Progress photos should be taken first thing in the morning after you go to the bathroom but before you have breakfast. Progress photos should be taken under the same lighting conditions. Make sure the lighting conditions are bright and clear. Consistency is the key to make an objective comparison and assessment. Photos should be taken in swimwear or underwear so as to clearly display the physique from head-to-toe.

Front

Click or drag a file to this area to upload.

Side

Click or drag a file to this area to upload.

Back

Click or drag a file to this area to upload.