| Selected Value: 3 (1 min / 5 max) | Yes | No | No | No | I didn’t make my bed each morning as I had one or two days where I didn’t feel my best in terms of energy and mood wise. I haven’t planned for next day on a few days and didn’t leave my clothes out for no reason. It seemed like effort but I will be making these my number one priority this week. | I feel good within myself but I’m not too happy with how my belly is looking. | 1. Plan for next day / lay clothes out night before
2. Try get atleast 8 hours sleep each day
3. Drink atleast 2l of water each day |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | Yes | Yes | To keep myself on track | Awful | Water intake |
| Selected Value: 2 (1 min / 5 max) | No | Yes | Yes | No | I find it hard to get my protein in and I would happily eat same thing day in day out but bf won’t and we have meals together so he wants to change it up each eve and he does most cooking | Not good | Go to gym three times
Increase weights marginally on most excercise
Become more comfortable with machines |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | Yes | Keep me on track | Poor | Eating
Steps
Sleep |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | Yes | No | Not organised for each day with shopping, felt better making bed and having clothes out | Ok | Count cals everyday
3 workouts this week
Up steps |
| Selected Value: 4 (1 min / 5 max) | No | Yes | Yes | No | To make myself feel better | Awful | Keep my steps up
Drink my water
Go to bed earlier |
| Selected Value: 3 (1 min / 5 max) | No | Yes | No | No | Not organised, making excuses | Awful | Count calories and plan meals, get in steps everyday, start work outs |
| Selected Value: 2 (1 min / 5 max) | No | No | No | Yes | I work from home so struggling to form a morning routine at the minute but it’s something I want to focus on definitely. I know I didn’t hit my protein but I’m going to improve on that this week. | Very good, going away for the weekend and might even wear a bikini | I can improve on hitting my protein, doing my steps, and focusing on a morning routine |
| Selected Value: 1 (1 min / 5 max) | No | No | No | No | Na | Na | Na |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | No | . | Better than this time last week | Stretch more before and after workouts
Drink more water
Aim for 4 workouts |
| Selected Value: 1 (1 min / 5 max) | No | No | No | No | Was on holidays | Geting navk on track today | Geting a routine back |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | Yes | Yes | Na | Na | Na |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | Yes | To be prepared and start the day organised | Feeling lighter | On holidays so try to be healthy and walk every where |
| Selected Value: 3 (1 min / 5 max) | No | No | No | No | Again I was up and down to Dublin last week so a bit all over the place
Better plan this week | Definitely feel better I’m my self | More water
More sessions
Better planing with food |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | Yes | I always forgot to leave clothes out but I did prepare food for next day | Feeling more confident | Keep at the organisation of food
Keep getting up early |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | No | No | Just started | Not great | Food Preparation |
| Selected Value: 5 (1 min / 5 max) | No | Yes | No | No | It was a busy week with regard to st. Patrick’s day. I’m a college student so I went home from limerick to Ennis and kind of lost track of food planning tbh.
My boyfriend and I broke up last week so I’m just trying to do little things at the moment to get me on the right track, slowly but surely! | It was okay, neutral feelings this week | More little steps! More protein, incorporate a solid morning routine |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | No | Couldn’t plan for the weekend but I did every other day. | Not great | Drink more water and get my sessions in |
| Selected Value: 4 (1 min / 5 max) | No | Yes | No | No | I was not organised | Not great, I know I need to lose around the middle | Get organised
Get to gym x 3
Hit protein |
| Selected Value: 5 (1 min / 5 max) | Yes | Yes | No | No | I wasn't organised with my food the night before at the start of the week as we had visitors over and didn't get to do a food shop until later on in the week. This part of the week the food was very spur of the moment. I didn't leave my clothes out the night before for one night as my gym clothes were all drying on the clothes horse | Good! Not amazing just with my period but good | -Organise all of my food for the week ahead today
-Push myself more in the gym once my TOM has finished
-Make more time for me, especially while work is very busy atm |
| Selected Value: 2 (1 min / 5 max) | No | Yes | No | No | Not syarted | Really bad | Na |
| Selected Value: 4 (1 min / 5 max) | No | Yes | No | No | Not in a good routine | Not good | Meal plan
2L water intake
Improve Sleep pattern |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | Yes | Makes me feel less stress and organized | Not great but better than last week | More water, early nights, more steps |
| Selected Value: 5 (1 min / 5 max) | No | No | No | No | Not tracked | Poor, bloated and very little energy | 1. Plan out food evening before
2. 4 workouts
3. 2l water every day |
| Selected Value: 5 (1 min / 5 max) | No | No | No | No | first check in, will build into routine next week | Not good, very bloated and little energy | 1. 4 workouts
2. Plan good night before
3. Work hard during the day so I can switch off at night |
| Selected Value: 5 (1 min / 5 max) | No | Yes | No | No | I was very stressed this week and felt the whole week got on top of me. I am going to try to sit down sunday night (after a bath!) and PLAN. | I feel like crap this week | - Do something for me
- Plan Sunday night
- Do not drink shots Saturday night |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | Planning | Ok | More sessions
More steps
More water |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | No | It’s my first week so my food wasn’t planned but I did stay on track and will start planning the night before! Clothes out the night before is something I’m
Gonna start doing also | Awful I’m not happy with how I look at all but not gonna dwell on it | Plan my meals
Get up 15 mins earlier than I normally would
Get 4 sessions in |
| Selected Value: 2 (1 min / 5 max) | No | Yes | No | No | I work from home so tend to get straight up and log into work and then it depends how busy my emails are what I do next. I did not plan out my meals for the next day based on macros but I will try to this week coming. I did not leave my clothes out the night before because I have time to do this in the morning. | Not good, I really didn't like my first set of photos that I took last week for my progress photos. | - Concentrate on Marcos this week
- Drink more water this week
- Do not take pre workout any evening to help me sleep much better |
| Selected Value: 2 (1 min / 5 max) | No | Yes | Yes | No | Because most of the time I don’t feel motivated… | I don’t hate my body, but I think it could improve | 1 - start a morning and evening routine
2 - develop the week menu |
