Coaching Check-in Questionnaire Please answer the following questions as best you can. If you need help understanding them you can click the + sign within some of the questions to get more detailed instructions. Your Name Your Email Today's date What was your weekly average weight? + If we decided to use your weight as a progress marker then enter in your average weight for the week. Ideally you'd have weighed in each day, but it's OK if you missed some days. Just average the days you do have. What were your tape measurements? + With these take your measurements at the largest part of each area and then consistently measure in that place each time. These are only done once every 2 weeks, so you can skip them this time if you did it last week. Waist Hip Thigh How many steps did you get, on average, per day? + If you have a way to track your daily steps go ahead and enter your average steps into the box below. Most smartphones have the capability to track steps for you by using a free app. With the iPhone the "Health" app does it automatically. Why do you want to lose weight / change your lifestyle? + This is what's going to drive your journey - forever. Try to think beyond external appearances and focus on what's internally pulling you to change. Your "why" will evolve over time so keep an open mind. What was your biggest struggle this week? + Let me know what your biggest struggle was. Struggles are a good thing. They are a sign you're on the right track. We'll work on overcoming these struggles together. What was your biggest non-scale victory (NSV) this week? + For this try to focus on the process and behaviors. This is where transformation occurs. Did you change the way you think about a certain situation? Did you make better choices at a restaurant. Did you eat more mindfully? Did you hit a new personal best with your exercise? Etc. Would you mind if I shared your above answer with other people to help them on their own journey? (your name and personal info would NOT be shown) + This is completely optional, however, I've found that what you write above can literally change someone else's life. So many people are going through a similar struggle and having the social proof that it can be overcome is comforting. And of course it would be extremely helpful to me. ???? Go for it!I'd rather you didn't Rate your current progress picture using the questions below 1 = not very, 5 = very How well did you practice mindful eating (weekday through the weekend)? + How well did you pay attention to mindful eating cues such as hunger, satisfaction, taste, texture, temperature, presentation, etc. Did you eat slowly? Did you stay on track with this mindset through the weekend? Etc 12345 How well did you practice a moderation mindset with your eating? + Did you allow yourself to eat some "fun" foods guilt free? Did you feel restricted or deprived? Did you eat what you want at restaurants? Etc 12345 How well did you adhere to getting at least 30 minutes of physical activity at least 6 days last week? + The goal is to get in daily physical activity doing something you truly enjoy solely based on the activity itself (not because of the impact it has on your weight). 12345 How satisfying/enjoyable were your meals and snacks? + Did you actually like what you ate? Your eating should be satisfying and you should look forward to your next meal whether it's whole foods or fun foods. 12345 How satisfying/enjoyable were your workouts? + Ideally you'd choose the exercise you do even if you could never lose another pound. This would be a sign you have fun and get satisfaction from the activity itself - not the outcome it may or may not provide. 12345 How motivated were you to take action towards your goals? + You're not always going to feel the motivation flame weeks, months, or years later. But you should feel a purpose in your action and desire to move towards your goals. 12345 How well did you sleep this past week? + Consider both the quantity and the quality of your sleep. Did you go to bed and wake up at similar times each day? Do you feel rested? Etc 12345 How well did you deal with stress this past week? + Were you able to change your perspective on the situations that cause you stress? Were you able to get to and start working on the root causes of that stress? Etc 12345 How good is your current relationship with your body image? + Body image has nothing to do with how you look and everything to do with how you see yourself. It is perception - not truth. So it can be changed without a change in appearance. Do you love your body? Does it prevent you from living your life? Etc. 12345 How good is your current relationship with the scale? + Are you emotionally triggered by the number on the scale? Do you get happy when you see a low number but upset when it's higher than expected? The goal is emotional independence from the scale. We want to see weight as a number - not as ann emotion generator. 12345 How good is your current relationship with food? + Do you view all foods on a level playing field? Do you label foods "good" or "bad"? Are you always thinking about your next meal? Does food control you? Etc 12345 How good is your current relationship with exercise? + Do you exercise for the sheer joy of it? Or are you doing it for an outcome? Are you motivated to work out or do you have to push yourself to get out and do it? Do you look forward to your workouts? Etc 12345 How strong do you currently feel? + Is your strength improving both during your workouts and in your functional day to day life? 12345 How healthy do you currently feel? + Do you feel your best? How's your quality of life? Can you move your body the way you want? Does your mindset bring you happiness? Etc 12345 How energetic do you currently feel? + Do you feel lethargic during the day? Is it hard to get through a workout? Do you feel ready to take on the world? Etc 12345 What is the #1 biggest question on your mind right now? Is there anything I can do to better support you on your journey?