1. Overall, how would you rate your week?
1 2 3 4 5 6 7 8 9 10
2. How did your workouts go this week? Tell me how they felt, whether you completed your planned sessions, and anything that went especially well or poorly.
3. How recovered did you feel between workouts?
1 = Not recovered at all 10 = Fully recovered 1 2 3 4 5 6 7 8 9 10
4. Is anything hurting, bothering you, or feeling different physically? If no, write “none.”
5. How was your hunger this week?
1 = Extremely hungry most of the time 10 = Very full most of the time 1 2 3 4 5 6 7 8 9 10
6. How was your sleep quality?
1 = Very poor 10 = Excellent 1 2 3 4 5 6 7 8 9 10
7. About how many hours of sleep were you averaging per night?
8. How would you rate your stress this week?
1 = Very low 10 = Extremely high 1 2 3 4 5 6 7 8 9 10
9. What was the biggest source of stress or pressure this week? If nothing significant, just say so.
10. How were your energy levels?
1 = Very low 10 = Excellent 1 2 3 4 5 6 7 8 9 10
11. How did nutrition go this week? Tell me how consistently you followed your targets/plan and anything that made nutrition easier or harder.
12. About how many steps per day did you average this week? If you don’t track steps, just write “not tracking.”
Grace + Grit
13. What was your biggest fitness win this week?
14. What is something outside of fitness worth celebrating this week? Big or small counts.
15. What didn’t go as planned this week, and how did you respond to it?
16. How has your mindset been this week? Any highs, lows, fears, frustrations, or perspective shifts worth talking about?
17. What do you need most from me right now?
Encouragement Direct accountability Help solving a problem Training adjustment Nutrition adjustment Form/technique help Perspective / just talk it through
18. What is one clear action you want to commit to this coming week?
19. Anything else you want me to know?
Optional video check-in: If there’s something easier to explain out loud, send me a short video or voice note after submitting this form. You don’t need to repeat everything you already wrote — use it for anything that needs more context.
