The SOLO Series – Progress (Mindset)

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:
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