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.
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.
Accuracy matters, this is how we identify what’s working and what needs adjustment.
If you had an approved one-off/flex meal within your plan, count that as compliant.
(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.)
(Mind-muscle connection means you could actually feel the target muscle working — not just moving the weight from A to B.)
(injuries, pain, equipment issues, schedule changes, recurring patterns)
(Include exercise name, what feels off (pain, confusion, not feeling target muscle) or film a quick clip and send it via WhatsApp.)
