Client Check-in

Your week

Your Sunday check-in: look back on the whole week. 1 is low, 5 is great.

How was your week overall?

Tough weekBest week yet

Your healthy habits

Look back at your week. Use your playbook tracker to help you answer.

Did you send Coach your plate photos in the app chat this week?

How many days did you hit all your playbook habits?

Listening to hunger and fullness

HardEasy

This week’s playbook challenge: what was it and how did it go?A note from a parent or guardian (optional)

Training

How your sessions went this week.

Workouts completed this week

How did your training feel?

Really toughStrong and smooth

Any soreness, pain or injury? (optional)

Nutrition

No judgement here, just honest numbers so we can help.

How many days did you stick to your nutrition plan?

How did your eating feel overall?

Off trackOn point

Hunger and cravings

Hard to controlFully in control

Fueling

How well you fueled your training and competition.

How many days did you stick to your fueling plan?

Hydration

Barely drank waterHit my target

Competition

Any games, matches or competitions this week? (and how they went)

This week’s tasks

Tick everything you completed this week. Tick all 6 for +25 Embers.

Every planned training session doneMobility or recovery work 3+ timesA recovery meal or snack after every session7+ hours of sleep on 5+ nightsChallenge A new personal best in a lift, sprint or skill testChallenge Zero under-fueled days, including game or match days

Every planned workout doneStep or movement goal hit 5+ daysStretched or cooled down after every workout7+ hours of sleep on 4+ nightsChallenge Added weight or reps to 3 different exercisesChallenge A bonus 20-minute cardio session on a rest day

Water goal hit 5+ daysProtein at most meals on 5+ daysFruit or vegetables with most meals on 5+ daysMeals planned or prepped for 3+ daysChallenge No sugary drinks all weekChallenge 10+ home-cooked meals this week

Fueled before every training sessionA recovery meal or snack within 2 hours after every sessionHydration goal hit every dayBreakfast every dayChallenge Every meal and snack logged for 7 daysChallenge Game-day fuel prepped the night before, and carb target hit on your hardest days

Playbook habits hit on 5+ daysWater instead of sugary drinks on 5+ daysFruit or vegetables at most meals on 5+ daysEnough sleep on 5+ nights (8+ hours teens, 9+ kids)Challenge This week’s playbook challenge completedChallenge Tried a new food or helped cook a family meal

Every planned workout doneWater goal hit 5+ daysProtein at every meal on 5+ days7+ hours of sleep on 4+ nightsChallenge Added weight or reps to 3 different exercisesChallenge Meals planned and prepped for 5+ days

Did you upload your progress photos in the Heatwave Performance App this week? +20 Embers

Did you set a new personal best this week? +15 Embers

How you’re feeling

Quick ratings so we can spot patterns early.

Energy

Running on emptyFull of energy

Sleep

PoorGreat

Stress

Very stressedCalm

Body weight (optional, only if you track it)

Wins and challenges

Short answers are perfect.

What was your biggest win this week? (big or small, it counts) What felt hard? What can I help you with next week? (optional)

How motivated do you feel for next week?

Need a boostReady to go

Daily check-in	10
Sunday check-in	30
All weekly tasks done	+25
Progress photos uploaded in the app	+20
New personal best	+15
Perfect week (all 7 check-ins)	+50 and a spin
Heat Levels: Spark to Inferno, and beyond	+10 to +1,000
Week 13 bonus (one time)	+500 and a spin
Heatwave Overdrive from week 13	+25% on check-ins
Shop orders (log in or join free at checkout to collect)	5 per $1
Refer a friend (when they sign up for coaching)	+500

Your Check-in

Your program has finished

Not renewing right now? You still have:

About you

Your week

Your healthy habits

Training

Nutrition

Fueling

Competition

This week’s tasks

How you’re feeling

Wins and challenges

Daily check-in

You showed up. That’s a win! 🔥

You earned a spin!

Ember Shop

Refer a friend +500