Form cover
Page 1 of 2

Monthly Momentum Progress Assessment

This assessment is designed to review your last 4 weeks of progress in detail so we can make the best possible decisions moving forward.

Please answer honestly and thoroughly. This is how we identify what is working, what needs to change, and how to keep you progressing.

Important: You will not be able to submit unless your Team Mel app is fully updated for the month you are reporting on. Before continuing, ensure your nutrition, training, weight, photos, and measurements are all complete and accurate. I review your submission directly against what is logged in the app, and missing data will be reviewed as missing adherence.

Section 1: Client Details

First name

Last name

Your Email Address

Today's Date

Section 2: Body Data

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. Ideally, momentum clients are still taking photos and measurements at the end of each week leading up to your end-of-month assessment.

Current AM weight (in lbs.)

What was your weight at the start of this month? (in lbs.)

Change in weight (in lbs.)

How do you feel about your current rate of progress?

What physical changes have you noticed this month?

(Check all that apply)

Section 3: Training Consistency, Execution & Progress

How consistent were you this month overall?

1 (very inconsistent)10 (extremely consistent)

Out of your programmed workouts this month, how many did you complete per week on average?

How consistent were you with your steps and/or cardio targets?

Section 4: Nutrition, Digestion, Hydration

How would you describe your hunger levels this month?

A
B
C
D
E

How much water are you averaging daily?

A
B
C
D
E

How has your digestion been this month?

Did you consume any alcohol this month? If so, how many on average per week?

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.’

How were your energy levels overall this month?

A
B
C
D
E

Section 5: Training Feedback

How did your training program feel this month overall?

Rate your performance:

Did you feel a good muscle pump during your workouts this month?

(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?

(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 month?

If applicable, list 2-3 exercises where you got stronger:

Have you experienced any pain, discomfort, or injury this month?

Anything else about your training I should know? (injuries, pain, equipment issues, schedule changes, recurring patterns, general feedback for your next training phase.)

(injuries, pain, equipment issues, schedule changes, recurring patterns)

Section 6: Barriers & Reflection

How would you rate your overall effort this past week?

1=My worst10=My absolute best

What's the biggest challenge you faced this month?

What habits did you execute best this month?

What was the biggest thing that impacted your progress this month?

What external stressors impacted your consistency?

Section 7: Forward Strategy

What would you like to improve moving into your next phase?

What would you like to improve moving into your next phase?

How committed are you to pushing for progress next month?

A
B
C

Would you benefit from more structure, accountability, or coaching support right now?

Is there anything else you want Mel to know before reviewing your full assessment and app logging?

Before you submit, have you fully updated the app for this month (nutrition, training, weight, photos, and measurements) and confirmed everything is accurate?

A
B