Weekly Progress Check-Ins
Lesson Overview:
In this lesson, we’ll cover what to expect from your Weekly Progress Check-Ins:
Weekly Progress Check-Ins
What To Do On Check-In Mornings
Body Stats
Progress Photos
Daily Food Log
Daily Bodyweight
Exercise
Sleep
Weekly Check-Ins
Your weekly check-in is where the magic happens. This process is done completely through your MPFit App. Your App will prompt you on Check-In Days with a checklist of your progress metrics to input, weekly your body stats (measurements) and monthly your progress photos.
The MFP food diary integration will pull all of your daily macros into your MPFit App dashboard (#amazing) so Weekly Progress Check-Ins will take only about 5 minutes of your time.
What To Do on Check-In Mornings
Wake up, take your body stats.
Input your body stats into your MPFIT app.
Take your photos on weeks 1, 4, 8, 12, 16, etc.
Your MPFit App will remind you when it’s photo week.
Upload your photos on the applicable weeks to your MPFIT app.
Be sure to complete your Check-In first thing in the morning.
This gives your coach ample time to review and respond back.
Track Body Stats
In the images below, you can see what this will look like in your app:
Take Progress Photos
For your progress photos, you’ll need to submit photos from 3 pose angles (front, side, back) every 4 weeks.
For consistency, take you photos:
At the same time of day each photo check-in.
Standing in the room in same spot (if possible) in the same lighting (natural light).
Wearing the same or similar clothing items (bra or bra top and bikini bottoms, underwear, or low ride fitted boy shorts). We’ll need to see your stomach area, torso, thighs, back, and booty clearly.
In the images below you can see what this will look like in your app:
Daily Food Log
The MyFitnessPal connection we set up will do all of this heavy lifting for us.
Your food diary data you’re inputting into MFP will pull into our MPFIT App dashboard. Here your coach will be able to assess your information in one full picture to identify any adjustments we need to make week over week to stay on track.
No additional action is required from you here.
Daily Bodyweight Data
Your bodyweight is just one of the many data points we’ll use to assess progress.
The reason we look at daily bodyweight is the amount we weigh goes up and down day to day. Over the course of an average week, our weight may vary by .25lbs to 3lbs just from water weight. During the week of ovulation and the week of your period, the fluctuation for women can be even greater.
By charting bodyweight data daily, we’ll be able to see your average weight weekly and that will help us monitor progress with the most amount of accuracy.
NOTE: If daily weigh-ins are triggering for you, we can also work from weekly weigh-ins, or body tape measurements only. Just let your coach know if you have a special preference.
Exercise
The Apple Watch or FitBit connection we set up previously will help us see your daily steps and any exercise completed. Your move stats will populate right on your home dashboard.
Also, if you’re following an MPFIT Fitness Program, each workout completed will be charted in your exercise section.
Sleep
Finally, your sleep stats. We mentioned before that 7 to 9 hours of sleep is essential for hormonal balance and recovery.
If you have Apple Health connected in your MPFIT App, your sleep stats will pull automatically into your dashboard. If not, you’ll need to add your hours of sleep daily to your dashboard manually.
Next Lesson: Building Your Meals 101
In the next lesson, you’ll learn how to build your meals for your program, how to adjust your current favorite meals and snacks to fit your custom macros numbers, and how to plan your menu for your upcoming week.
Click lesson link below to continue.