Weekly Check In and Your Coach's Recap
Weekly Client Check In and Recap
Happy Sunday,
It's time for the weekly accountability check in. Let's recap this past week and plan for the upcoming one.
Open up the MyCoach app now and complete your weekly check in form so I can help you build upon this week and dominate the upcoming one.
Your Coach's Weekly Recap
Nutrition and Food Tracking
I tracked Monday - Friday, took a break yesterday for a wedding, and now right back on the horse today.
During this past week, my daily targets were: Calories: 2944 Protein: 202 g Fats: 98 g Carbs: 312 g
Heading into the week I approximated that I would likely have ~4000 calories on Saturday at the wedding between the eating and drinking. Therefore I attempted to come in under my 2944 calories target on a few days throughout the week to compensate for it.
Here were my daily calories consumed Monday - Friday relative to my target: Monday: 2685 / 2944 Tuesday: 3114 / 2944 Wednesday: 2814 / 2944 Thursday: 2415 / 2944 Friday: 2938 / 2944
I had a big dinner out with Amy's family Tuesday night which didn't help my cause. Had zero drinks at it though so I'll give myself some credit there.
So from some quick calcs I "banked" ~800 calories during the week, which is pretty close to the ~1000 calories I was assuming I would go over on Saturday.
Using the 4000 calorie assumption for yesterday, here are my averages from the past 6 days: Calories: 2944 Protein: 205 g Fiber: 42 g Fats: 98 g Carbs: 289 g
I'm back to tracking today and will tomorrow, then heading to Barbados with the family for a week on Tuesday. Will most likely take a break from tracking then.
Alcohol.
Monday - Friday, Sunday: 0 drinks Saturday: wedding day - I'd say I had ~8 drinks
Happy with fully abstaining in the days before the wedding. I'd give myself a B- for the wedding day alcohol consumption. I definitely drank less than I normally do at weddings but 8 is still kinda a lot.
I delayed my first drink which was definitely a win - first one consumed was during cocktail hour. Old Hal would've sucked down 2 beers with lunch and dove straight into the deep end from there through the rest of the afternoon and into the wee hours of the night. I also skipped the afterparty which would've inevitably led to more drinks and a later night. Extremely happy with that decision.
I had mostly whiskey diets, 1-2 glasses of white wine and a small glass of champagne. Staying mostly consistent there hopefully helped - certainly not feeling 100% today, but significantly better than I usually do post wedding day.
Step Count
Weekly average according to Apple Health: 11,962.
Workouts.
Monday: Lower Body 1 Tuesday: None Wednesday: Upper Body 1 Thursday: Lower Body 2 Friday: Upper Body 2 Saturday: None Sunday: None
I knew my weekend was gonna be a wash due to the wedding so I planned my week accordingly and got in all my lifts Monday - Friday. I'm doing a deload week while in Barbados, so will report back how that's going next week.
Upcoming Obstacles.
A vacation awaits. Nothing I haven't handled before. Will likely loosen up and enjoy myself. I'll still keep some structure, manage my portions, focus on high protein / high fiber foods and not drink like an idiot. But I will be crushing a Pina Colada on the beach every day.
The point of this email and the weekly check in form on MyCoach is to encourage you to take a similar approach to your upcoming week. Take 5 mins to look at your upcoming schedule, and plan your week out accordingly. It can make all the difference in the world.
Let's crush this week, Hal the Health Coach
