Coaching / Tools & guides / Weekly accountability check-in

1:1 nutrition coaching · weekly accountability check-in

Your weekly check-in

Your week, in your own numbers. Fill this in honestly and send it to your coach every 7 days. Your answers are stored only in this browser until you send them.

Full name

Week number

Week covered (Monday to Sunday)

01 · How the check-in works

When and how

Every Sunday by 21:00, covering Monday to Sunday.
Fill in this page during the week, then press “Email it to my coach”. It opens your email app with your answers, addressed to contact@withmenutrition.com. Clients can also use the online check-in form.
Every 2 weeks, add your measurements and, if you like, front and side photos.
Your coach replies within 48 hours with feedback and any changes to your plan.

Who does what

Your coach: sets your targets and plan, reviews every check-in you send, adjusts your plan based on your numbers, and tells you honestly how the week went.
You: know your targets, follow your plan every day, track your numbers, and send this check-in every 7 days.

This is an accountability check-in. Your coach gives you the plan, the feedback and the adjustments. The motivation and discipline to follow it every day have to come from you. Nobody can do that part for you.

If a check-in does not arrive, your coach will not chase you. They will assume the week was busy or difficult, or that the plan is not a priority right now. Your targets stay as they are until your next check-in.

02 · Your daily log

Weigh yourself every morning after using the toilet and before eating. Take your steps from your phone or watch. For bedtime, log the time you went to bed the night before.

Day	Morning weight (kg)	Steps	Water (litres)	Sleep (hours)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Average	–	–	–	–

Targets hit

Tick each day you fully hit the target your coach gave you. Hitting it partly does not count.

03 · Your weekly scorecard

Your ticks are counted for you (0 to 7 per target). Compare with last week; next week's goal is 10 to 20% better than this week.

Target	Days hit this week	Days hit last week	Goal for next week
Steps target	0		1
Water target	0		1
Ate to my plan	0		1
Protein target	0		1
Vegetable target	0		1
Morning movement	0		1
Training session	0		1
Followed my rules	0		1
Sleep target	0		1
Total ticks (out of 63)	0		0

04 · The honest part

Which targets did you miss this week, and why?Be specific: what happened, on which days.

What was the most difficult part of hitting your targets?

What will you do differently next week to hit them?One or two concrete actions, for example: walk 20 minutes after lunch every day.

05 · Training, food and recovery

Training sessions done

Morning movement sessions done

Meals eaten out or ordered in

Did your strength go up, stay the same or drop?

UpSameDown

Did you weigh and measure your food and cooking oil?

Every dayMost daysRarely

Hunger this week (1 never hungry, 10 always hungry)

Energy this week (1 exhausted, 10 full of energy)

Stress this week (1 calm, 10 very stressed)

How committed were you this week? (1 not at all, 10 fully)

Any health changes, symptoms, blood tests or doctor appointments this week?Send any new results to your coach by email.

Every 2 weeks: waist (cm)

Hips (cm)

Thigh (cm)

Your wins this week, however small

Questions for your coach

Email it to my coach Print or save as PDF Clear this week

Where this is heading

If you are truly committed, you can realistically be hitting all your optimal targets within a month at most. You do not need to be perfect from day one. You need to be a little better every week.

Week 1Set your baseline. Log everything honestly.

Week 210 to 20% more targets hit than week 1.

Week 3Another 10 to 20%. Habits start to stick.

Week 4All targets, most days. This is your new normal.

Improve your consistency and compliance by 10 to 20% each week, and the results take care of themselves.

Want someone to check the numbers with you?

1:1 nutrition coaching with Alexandra Lasconi

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