check in - Hammer Fitness Gym | #1 Personal Training Gym in Toronto GTA

HAMMER FITNESS — Weekly Athlete Check-In

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YOUR MED SCORE

Minimum Effective Dose — updates live as you answer the sections below. The goal isn't maxing every input, it's hitting the sweet spot in each one.

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Score

Body Data

Weight this morning

Weight last check-in

Nutrition & Cardio

Current meal plan / macros

Current cardio (calories and/or time)

Did you hit your cardio as prescribed?

Average daily water intake

Supplements

Recovery & Adaptation

Sleep — average hours

Sleep quality

PoorExcellent

Energy levels through the day

DrainedEnergized

Stress level this week

CalmOverwhelmed

Hunger levels

Not hungryVery hungry

Digestion / bowel regularity

Any new aches, pains, or injuries?

Cycle Tracking — optional, only if applicable

Are you currently tracking your menstrual cycle?

Training

How were your muscle pumps in your sessions?

Are your lifts / strength maintaining, improving, or dropping?

Effort level this week

CoastingAll out

Adherence & Honesty

Was your adherence perfect this week?

If not, what specifically slipped?

Any meals missed, swapped, or off-plan?

Posing

Date of your last posing session

Date of your next posing session

Reflection

What is 1 key area you can improve on next week?

What can we do to help fill any gaps you feel you're missing?

Questions or Concerns

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