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Send us a Message
WhatsApp
+27 72 201 0612
Email
ryan@rosi3r.com
Monthly Check-in
Monthly Check-in Form
Name
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Name
First Name
First Name
Last Name
Last Name
Email
Weight (cm's)
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Height (cm's)
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Shoulders (cm's)
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Chest (cm's)
Left Arm (cm's)
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Left Forearm (cm's)
Waist (cm's) (in-line with belly button)
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Hip "Glutes" (cm's)
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Left Upper-Thigh (cm's)
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Left Lower-Thigh (cm's)
Left Calve (cm's)
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Body Fat% (optional) Use the 7-site method
Work Stress Check; Choose the most appropriate
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Work Stress 1–3: Low Stress — Work feels manageable. You can complete your tasks without feeling overwhelmed.
Work Stress 4–6: Moderate Stress — Busy periods and occasional pressure, but you are generally coping well.
Work Stress 7–8: High Stress — Frequent pressure, deadlines or long hours are affecting energy, mood or recovery.
Work Stress 9–10: Extreme Stress — Work is significantly affecting sleep, recovery, health or personal life.
Sleep Quality Check; Choose the most appropriate
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Sleep 1–3: Poor — Frequently waking, struggling to fall asleep or waking exhausted.
Sleep 4–6: Fair — Sleep is inconsistent and energy is not where you want it to be.
Sleep 7–8: Good — Sleeping well most nights and waking reasonably refreshed.
Sleep 9–10: Excellent — Consistently deep, restful sleep with strong energy and recovery.
Cardio Consistency (Target: 20+ mins per session)
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Hit all cardio sessions consistently
Hit most sessions (missed a few due to time/energy)
Did alternative cardio / general daily activity and logged it
Struggled to get cardio done this month
Exercise Plan: How does your current exercise split feel?
Great balance — challenging and manageable
Workouts feel too long / need a shorter routine
I have a few questions
How consistently did you complete your mobility and stretching routine?
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Completed all sessions as prescribed
No, skipped this month
Completed some sessions, but skipped parts of the routine
Only did quick stretches after workouts
Did not do mobility/stretching this month
Have you done your monthly full-body massage session?
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Yes
Not yet, planned for this week
No / Skipped this month
Nutritional Plan: How consistently did you stick to your daily meal and nutritional targets this month?
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Consistent (6–7 days/week): Hitting meals, hydration, and portions reliably
Mostly on track (4–5 days/week): Good on weekdays, struggled on weekends/socials
Inconsistent (2–3 days/week): Found it difficult to stay regular
Need Help
Nutritional Plan: How accurate have you managed to be with tracking Calories in VS Calories out this month?
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7 / 7 Days (Every Day): Logged all meals, drinks, and watched daily energy burn consistently.
5–6 / 7 Days (Mostly Consistent): Tracked almost every day with occasional untracked meals.
5 / 7 Days (Weekdays Only) Consistently tracked Monday to Friday, but took weekends off.
3–4 / 7 Days (Part-Time): Tracked some days, missed several throughout the week.
1–2 / 7 Days or Less: Struggled to log food/watch data regularly this month.
What is one win from this past month? (e.g. clothes fitting better, improved energy, doctor/blood sugar updates, better stamina, mindset win)
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Any upcoming holidays, travel, events, or high-stress periods we should plan around?
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How do you feel about this monthly check-in overall?
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Proud & Energized: I gave it my best and made solid progress.
Mixed / Steady: Did well in some areas, but have room to improve.
Frustrated / Overwhelmed: Struggled to stay on track this month.
Ready for a Reset: Motivated to lock back in for next month.
Most Recent HbA1c Reading (Diabetes & Glycaemic Control)
Under 6.5% / Under 48 mmol/mol — Excellent Control (Optimal target for lifestyle / single-therapy management)
6.5% – 7.0% / 48 – 53 mmol/mol — Good Control (Standard clinical target for managed diabetes)
7.1% – 8.0% / 54 – 64 mmol/mol — Moderate / Acceptable (May be appropriate for older adults / tailored regimens)
8.1% – 9.0% / 65 – 75 mmol/mol — Suboptimal (Elevated / Lifestyle and treatment adjustment needed)
Above 10.0% / Above 86 mmol/mol — Critical (Severe hyperglycemia / Requires immediate physician review)
N/A / Not tested in the last 3–6 months — Awaiting next pathology lab / clinic test
Is there anything else you want to share or discuss? If you prefer to talk it through, feel free to book a 1-on-1 review call or message me directly on WhatsApp:
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