The weekly check-in brings your recent progress, nutrition, logging, activity, and recovery into one review. Its purpose is to help you decide whether anything needs attention, not to manufacture a change every week.
What to review
Move through the visible sections and ask a small set of questions:
- Did trend weight move in the planned direction?
- Was nutrition logging complete enough to interpret?
- Are there partial or missing days to classify?
- Did protein and calorie intake broadly match the plan?
- Did activity, sleep, travel, illness, or schedule change?
- Is the current goal still realistic?
If the data is incomplete, fix the record first. A decision made from a partial week can look more confident than the evidence deserves.
How to read a quiet week
One flat week is not automatically a plateau. Daily weight can move because of hydration, food in the digestive system, training, and other short-term factors.
Use the check-in to compare the weight trend with logging quality and recent context. If the pattern continues across multiple complete weeks, then review the plan or ask Coach for help.
Choose useful habits
Habits should describe actions you can control. Examples include logging meals, reaching a protein goal, completing planned training, taking a daily walk, or beginning a wind-down routine.
Keep the list short and specific. “Log dinner before leaving the table” is easier to act on than “be more disciplined.” Remove a habit when it no longer helps.
Use reminders selectively
Keep reminders that prompt a useful action and turn off the ones you dismiss automatically. A smaller set is usually easier to notice.
Messaging commands and available reminders can change with the product, so use the current in-app or message help for the authoritative list.
Pick a repeatable cadence
Choose a day when you can review the week without rushing and plan the next one. Consistency makes comparisons easier, but missing a scheduled check-in is not a failure. Return when you have enough information to review.