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All items are required unless otherwise specified.

Week 1: Bi-Weekly

Fill out the information required in the check in form.

When did you check in?

Enter week, i.e. March 22-28

Enter fruits separated by commas.

Enter veggies separated by commas.


Skipped Meal (Did not eat your meal)
Changed Meal (Ate foods that were not assigned to you. This does not include straight substitutions.)
Followed Meal (Your meal eaten as specified by plan)
N/A (Does not apply to you.)

Compliance Chart

Daily Water Intake (In Liters Per Day)

Water amount in liters

Training Reflection

Check off the days of the week you performed MY ASSIGNED TRAININGS

For example - do you feel stronger/weaker, weight increased/decreased, repetition changes?

Days of the week you trained

Cardio work per day, and amounts

Days you did cardio, the type (machine, outside walk etc) & the time ie, elliptical, 25 mins

Put 0 if no cardio was performed that day.

other cardio not assigned by me
ie, group trainings, bootcamps, HIIT, pole fitness, TaeKwonDo, yoga Activities that you spontaneously took part in.

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