Email

*Make sure that your email address is spelled correctly, to ensure that my reply goes to the right address as well*.

FASTED BODYWEIGHT

(Fasted Bodyweight TODAY AND FROM LAST SUNDAY UPDATE - include dates for each. "Fasted bodyweight" should be measured, as soon as you wake up. If possible, preferably after 6-8 + hours of sleep, before eating and drinking, and after going to the bathroom).

Any additional comments/concerns about your program in past 7 days?

(Is there anything that I can do/add on my end, to make this process more enjoyable and sustainable to follow? How was your water intake? Activity/recovery levels? Did you go over or under your daily average recommended calories/portions? If, yes, could you please provide me with more details on that, so this way I know exactly what we should be prioritizing next week)

Do you still find your current workout, cardio, abs plans challenging enough?

(Improved or Diminished: strength and endurance? Any specific requests? Do you require any adjustments-changes to your training program in general? If yes, please specify. I am always happy to help and adjust your plan, based on your progress, feedback, and satisfaction levels)

How’s your overall wellbeing, happiness, stress levels, mental and physical health?

(Please, take your time answering this section. Your mental and physical health should be always our priority, so the more details I have, the more I will be able to help you)

If you have experienced any abnormal soreness or/and injury, please specify bellow.

(Which body part/muscle group was involved and during what movement/exercise? Did it occur in or outside of the gym/training?)

IF YES, PLEASE DESCRIBE THE CHANGES YOU SEE/FEEL.

(Please, be very specific with what changes you see/feel. Leaner? Bulkier? Bloated? Increased/Decreased Overall Energy? Healthier? Any changes in how your clothing fits? Are you starting to notice positive changes in your mindset/perspective on health, nutrition, balance, and exercise?)

PERSONAL COMMENTS, SATISFACTION & ADDITIONAL FEEDBACK

(Overall satisfaction with a program so far? Any specific requests? Is there anything I can do on my end, to facilitate this process and improve your execution skills of my guidance? Share something you are proud of? Do you have any specific questions related to your program/execution of a program? Something you'd like to clarify/need more details on?)

(OPTIONAL QUESTION TO ANSWER) Would you recommend/refer Jacked Hamster Online Coaching to somebody who would like to improve their fitness and health?

LET ME KNOW HOW YOU ARE DOING

WEEKLY CHECK - IN.