Legacy Weekly Check-In
Weekly check-ins are due every Monday by 11 AM PST. Late submissions may delay feedback by 48–72 hours.
Important: You will not be able to submit this check-in unless your Team Mel app is fully updated for the week you are reporting on. Before continuing, ensure your nutrition, training, weight, photos, and measurements are all complete and accurate. I review your check-in directly against what is logged in the app, and missing data will be reviewed as missing adherence.
Please allow 8–12 minutes to complete this check-in. Complete your app data first so you can move through it in one pass.
Section 2: Weekly Weight Progress
All weigh-ins should be taken:
- First thing in the morning
- After using the bathroom
- Before food or water
- In consistent conditions each week
This ensures we are tracking real progress, not daily fluctuations.
Current AM weight (in lbs.)
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Last week's AM weight (in lbs.)
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Change in weight (in lbs.)
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How does your body feel this week? (Select all that apply)
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How does your body feel this week? (Select all that apply)
Section 3: Weekly Compliance & Metrics
(Averages from the Last 7 Days)
Accuracy matters, this is how we identify what’s working and what needs adjustment.
Average Daily Water Intake (oz)
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Sleep (Average Hours Per Night)
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Number of Workouts Completed
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How many days this week did you follow your nutrition plan as prescribed and log everything accurately in the app?
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If you had an approved one-off/flex meal within your plan, count that as compliant.
Section 4: Recovery, Health & Biofeedback
Please rate your hunger levels:
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How has your digestion been this week?
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Did you consume alcohol this week?
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If you track your cycle, choose the phase you believe you’re currently in. If you’re not sure, select the closest option or choose ‘I do not track.’
Have you experienced any pain, discomfort, or injury this week?
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Section 5: Training Feedback & Support
How did your training feel this week overall?
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Did you feel a good muscle pump during your workouts this week?
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(A muscle pump is that full, tight, swollen feeling in the working muscle during and right after a set - caused by blood flow into the muscle. Good pumps usually mean you’re well-fueled, hydrated, and training with intensity.)
Did you feel a strong mind-muscle connection during your workouts this week?
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(Mind-muscle connection means you could actually feel the target muscle working — not just moving the weight from A to B.)
Did you notice any strength improvements or progression this week?
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Anything else about your training I should know? (injuries, pain, equipment issues, schedule changes, recurring patterns)
(injuries, pain, equipment issues, schedule changes, recurring patterns)
Are there any exercises you need help with or want substituted?
(Include exercise name, what feels off (pain, confusion, not feeling target muscle) or film a quick clip and send it via WhatsApp.)
Section 6: Weekly Reflection
How would you rate your overall effort this past week?
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What's the biggest challenge you faced this week?
What is one non-scale win you are proud of this week?
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(For example: clothes fitting differently, sleep, posture, lifting heavier, saying no to old habits.)
Where do you feel you performed BEST this week?
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What's one thing you'll commit to improving next week?
Coaching Preferences & Communication
What type of coaching do you need most right now?
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Is there anything else you want Mel to know before reviewing your check-in?
Submitting this check-in confirms that all app data for the week is complete and accurate, including nutrition, training, weight, photos, and measurements.
Have you fully updated the app for this week (nutrition, training, weight, photos, and measurements) and confirmed everything is accurate?
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Have you fully updated the app for this week (nutrition, training, weight, photos, and measurements) and confirmed everything is accurate?
