How would you rate your stress this week? | Did you follow a morning routine this week? | Did you make your bed every day this week? | Did you leave your clothes out for the next day each evening? | Did you plan ALL your food for the next day each evening? | Why did/ did you not do these things that were mentioned above? | How is your body image? how do you feel in yourself? | 3 THINGS YOU CAN IMPROVE/ MAIN GOALS FOR THIS WEEK: |
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Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | .. | Not great | - plan meals better for weekend - be more organised for work - push myself more in the gym |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Habit | Horrified | Protein intake Calorie deficit More movement |
Selected Value: 2 (1 min / 5 max) | No | Yes | No | No | No time this week | Not good | 1. Time management 2. Plan food 3. Walks |
Selected Value: 3 (1 min / 5 max) | No | No | No | No | First week | Not good | Follow training programme |
Selected Value: 3 (1 min / 5 max) | No | Yes | Yes | Yes | just the morning routine is downfall for me every day, too much time on the phone | feel very good after finshing 4 weeks of PT | be more positive more patient with myself and others |
Selected Value: 1 (1 min / 5 max) | Yes | No | No | Yes | Usually good for organising clothes but slack this week. Never make the bed 🫣 | Feeling much better | Organising clothes for work, upping protein! |
Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | I didn’t plan all my food because I just forget to do it before I go to bed | Ok | More walks outside Stretching / yoga Journaling |
Selected Value: 3 (1 min / 5 max) | No | Yes | Yes | Yes | I always plan my food and have my Clothes laid out | Not great | Go to bed earlier, and push myself! |
Selected Value: 1 (1 min / 5 max) | No | Yes | No | Yes | Keep missing morning routine and just drink coffee and use internent, would like to stretch more | feeling better than i did before but still need work | be more positive add more stretching be less critical |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Wanted to be organized and stick on calories May need to look at protein goal as I don't seem to be hitting it | Feeling good and less bloated even with period | Plan again for the weekend Going for lunch tmro but going to plan other meals Go gym once |
Selected Value: 3 (1 min / 5 max) | No | Yes | Yes | No | Lack of time and motivation | Okay but could be better | Water, not eating chocolate every day, 4 training sessions (and not making excuses and only doing 2 sessions) |
Selected Value: 2 (1 min / 5 max) | Yes | Yes | No | No | I didn’t find the need to lay out clothes each night as I wear a work uniform and put it on every morning. | Good | Walks more Keep reading Get outside |
Selected Value: 2 (1 min / 5 max) | No | No | Yes | Yes | Just starting out and taking baby steps to make small changes. Hoping that next weeks check in will be a good one. Feeling good in the little things I’ve done already like upping protein and tracking meals | I can be very hard on myself but also try to tell myself that I’ve been in much worse spaces before and I’d only dream of being where I am now. | Tracking food-up protein Gym sessions Do something nice for myself |
Selected Value: 3 (1 min / 5 max) | No | Yes | Yes | No | Just started | Not good | Start counting calories. And workout. Drink more water |
Selected Value: 2 (1 min / 5 max) | No | Yes | Yes | No | Still getting used to tracking ..usually have a fair idea of everything I'm going to eat on workdays but not on weekends | I feel good about myself and excited to get back on track tmro after overindulging at the weekend | Plan my food around the 30th at the weekend- have a plan for Sundays hangover of exactly what I will eat and have it ready to go in the fridge so I don't end up getting a takeaway Go to the gym once Be more mindful of my protein goal - I always only think about calories but need to look at protein as well |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | To make my life easier & stick to my goals | A little better | Exercise Steps Food |
Selected Value: 1 (1 min / 5 max) | Yes | Yes | Yes | No | No motivation to track cals, back on it this week | Not bad, could be better | Stick to tracking cals 1 gym class - Monday 1 camogie match - Wed 1 run 1 camogie training - Fri |
Selected Value: 4 (1 min / 5 max) | No | Yes | Yes | Yes | N/a | Ok, would like to go a bit more to loose more weight but happy with how it’s going | Protein intake Sleep Prepping |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | Yes | Trying to be more organized | Aweful | Training & steps |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Easing back into the wk & where budget allows making the best choices I can. | Ok | Movement - Fresh Air Train 3/3 More Water & Creatine |
Selected Value: 3 (1 min / 5 max) | Yes | No | Yes | Yes | .. | Good | More steps, more protein, more sleep |
Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | No | I’m just starting. | Not good, anxious about the sunnier days approaching and not feeling comfortable in my clothes / on holidays. | Better mindset- not be so scared to start in gym again Take my time and understand that it’s a work in progress I done it before and can do it again. |
Selected Value: 1 (1 min / 5 max) | No | Yes | Yes | No | Just recording starting measurements | Just recording starting measurements | Just recording starting measurements |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | Habit | Good | 4 workouts More sleep Stay within calories |
Selected Value: 4 (1 min / 5 max) | Yes | Yes | No | Yes | Because I knew they would keep me disciplined. | Great | 1. Read more 2. Go for walks 3. Journal a few days |
Selected Value: 3 (1 min / 5 max) | No | No | No | No | Lack of motivation/energy | Not great - look and feel very bloated | Get up for my workout in the morning instead of turning on snooze! |
Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Rested as much as possible | Ok | Up water intake Get Outside Prepare Food night before |
Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | Did what I could when I could | OK | Improve water intake Rest for recovery -get energy back Take my creatine |
Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | Did what I could when I could | OK | Improve water intake Rest for recovery -get energy back Take my creatine |
Selected Value: 3 (1 min / 5 max) | Yes | No | Yes | Yes | … same as always 🤣 | I feel good, energy levels are up | Get more steps. Try get a hike in. Up protein |