L8R Elite Check-in Form

Coach Email

First Name

Last Name

Email *

Today's AM Weight: *

Weeks Out From Next Competition: *

Name and Date of Competition: *

% Compliance w/ Nutrition: *

% Compliance w/ Training: *

% Compliance w/ Cardio: *

If compliance was not 100% please go into more detail about why it is the % you listed. *

How's your water intake? *

Water? What's that?
I drink water here and there
Pretty consistent, but could improve
More than 1 gallon per day
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Are you getting all your supplements in? (multi, fish oil, probiotic, etc.) *

yes, all of them!
yes, but I missed some
no...but I am going to change that this week!
What am I supposed to be taking?
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How much posing practice did you do this week? *

none/na
1 - 2 times
3-5 times
6 or more times
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Have you added or removed any supplements this week? (explain) *

REST & RECOVERY

Don't skip, rush, or ignore this section. This can make or break your prep.

How many hours of sleep did you get, on average? *

Less than 5
Between 5 and 6
Between 6 and 7
7 or more
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Which best describes your sleep quality this week? *

Sleeping like a baby
Decent, but could improve
Not horrible, but not great
Lots of tossing and turning
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What best describes your average energy levels? *

Dragging...
Tired, but functional
Pretty good, but could improve
I feel amazing!
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DIGESTION & SATIETY

Don't skip, rush, or ignore this section. This can make or break your prep.

What best describes your hunger? *

No hunger, this is perfect
A little hungry, but barely notice
Hungry, starting to really notice
HANGRY! Gimme food!
I have no appetite....choking it down
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What best describes your digestion? *

Great! No issues
Some bloating, but not often
Bloated, gassy, needs to be addressed
Irregular, uncomfortable, backed up or loose
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How do you feel about your food? *

Love it!
I would like more variety
I'm choking it down
I can't eat this
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STRESS & MOTIVATION

Don't skip, rush, or ignore this section. This can make or break your prep.

How's your stress level this week? *

No stress, it's all rainbows & unicorns!
Neutral
Kinda stressed
Very stressed
Could it get any worse?
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What best describes your motivation? *

Awesome! LFG!
Good!
Ok...probably should be better
Not great...definitely should be better
Struggling!
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Describe any other observations: *

QUESTIONS...got any?

POSING & STAGE (IF APPLICABLE)

How many days did you practice posing this week?

0
1-2
3-4
5+
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Did you pose alone or with a coach?

Alone
With Coach
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If with coach, name:

Poses you are struggling with:

Progress Pictures

Please take photos in the same place with the same lighting every week. Please wear your suit or something similar. We need to be able to see what will be displayed on stage.

Pictures should be done IN YOUR POSES as well as relaxed. If you haven't learned them yet, then just send front, side, and back poses.

Front pose

Side pose

Back pose

Flex pose